Буферная форма креатина vs Креатин моногидрат
Содействует ли буферная форма креатина лучшей задержке креатина и улучшению адаптации к тренировкам с меньшим количеством побочных эффектов и при более низких дозах, чем креатин моногидрат?
Neither manufacturers recommended doses of buffered creatine monohydrate (KA) (1.5 g/d) or KA with equivalent loading (20 g/d for 7-days) and maintenance doses (5 g/d for 21-days) of creatine monohydrate (CrM) promoted greater changes in muscle creatine content, body composition, strength, or anaerobic capacity than CrM (20 g/d for 7-days, 5 g/d for 21-days). There was no evidence that supplementing the diet with a buffered form of creatine resulted in fewer side effects than CrM. These findings do not support claims that consuming a buffered form of creatine is a more efficacious and/or safer form of creatine to consume than creatine monohydrate.
J Int Soc Sports Nutr. 2012 Sep 13;9(1):43. - A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate
Neither manufacturers recommended doses of buffered creatine monohydrate (KA) (1.5 g/d) or KA with equivalent loading (20 g/d for 7-days) and maintenance doses (5 g/d for 21-days) of creatine monohydrate (CrM) promoted greater changes in muscle creatine content, body composition, strength, or anaerobic capacity than CrM (20 g/d for 7-days, 5 g/d for 21-days). There was no evidence that supplementing the diet with a buffered form of creatine resulted in fewer side effects than CrM. These findings do not support claims that consuming a buffered form of creatine is a more efficacious and/or safer form of creatine to consume than creatine monohydrate.
J Int Soc Sports Nutr. 2012 Sep 13;9(1):43. - A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate