I loved the old Met-RX Cretaine AC and I'm planning on mixing my own...

anything I'm forgetting or could benefit from adding to it?

creatine 7g
glutamine 5g
ALA 300mg
dextrose ??g
taurine 2g

also I'm trying to keep my sugar as low as possible so whats the least amount I could use and still be effictive? I've read as low as 18 grams, anyone have any innsight?

many thanks.

I think in terms of a cheap, effective, homebrewed creatine formula (sans the sugar) that would kick ass, you'd do well with:


- Whatever form of Creatine 'floats your boat'
- 1.5-2g Betaine
- 100-200mg R-ALA
- 2-3g L-Taurine
- 1g Arginine Alpha-Ketoglutarate
- Splenda/Sucralose (or Sugar-Free Koolaid/Lemonade powder) for taste

Optional Additional Goodies:

- 2-3g IP6 (Inositol Hexaphosphate)
- 2-3g L-Histidine


Cheers.

I agree with Loki, but I would use Kre-alkalyn as the creatine component...It does not cause the bloat seen in some creatines (versions of monohydrate) and you do not need as high a dosage
BSL has a good product called Kreataine Ultra for a reasonable price

thanks for the responses guys...

I took a look at the Kreataine Ultra, looks good. So I have the creatine, betaine and Insitol Hexaphosphate covered. I'll also add L-taurine.

any suggestions on where to get or what brand of arginine alpha-ketoglutarate?

and should i just skip adding the sugar?

thanks again for the advice.

BAC carries AKG by the gram, BSL has it by the kilo.

As for the sugar it probaly isnt all too necassary, just put it into your PWO shake containing carbs, or add as little as 6-10g of EAAs to spike insulin

Loki, something like that, to be taken twice a day?

Maybe with breakfast and post-w? or pre and post, or post and before bed.

Or maybe all of them

My recommendations would be to ditch the glutamine and lower the creatine to 5 g. The dextrose, I would use 2 tbsp, which would be about 20 grams. If you are cutting I would probably avoid the extra calories though. If you have the money, some ALCAR will go nicely in the mix.

Loki, what is the purpose of the betaine? Seeing as creatine reduces methyl demand to begin with

Any creatine will cause bloat, at least, if it actually works. I do not think the lower dosage needed would justify the extra price seeing as you can cheaply max out creatine stores using just creatine mono to begin with...

in theory, yes....but in my real world experience and those of my former clients, the new creatines (titrated or kre-alkalyn) do not seem to produce the bloat in lower ab area, but still give the pump, even to a greater degree and the strength gains as well
others may differ though, plus the alkalyn did not give me as much kidney pressure at the lower dosage versus old monohydrates (at least in my blood and urine analysis)

1. Compensates for the down-regulated natural synthesis of glycocyamine
2. It's a pretty friggin' potent osmolyte, other benefits notwithstanding...
3. Detoxifies the body from potential homocysteine buildup.

Pre & Post-Wkt. strikes me as ideal, but, eh, whatever floats your boat...

thanks again for the help...

I think I've settled on trying out:

Kreataine Ultra plus the following:
200mg R-ALA
2 g taurine
5 g glutamine
added to my postworkout shake (45g protein, 25 carbs, 4g fat)


shpongled, you said to ditch the glut, why? I thought it was long accepted that that was something that should be taken?

Question for anyone regarding R-ALA,
I do believe that it is an effective supp but I'm confused when it comes to understanding all aspects of it.... please try to keep it simple cause I'm in finance not biochem. I've read that 14 page post on bb.com as well as a few others and I can't fully wrap my hard around the studies/arguments....

A) One of it's functions is to maintain level blood sugar, correct? (which is why people would take it while dieting?)

B) It's a insulin mimicker that helps transport 'additional' nutrients into the cell? (which is why you take it post workout in this type of stack?)

Which of these is more prominent? How does this effect the desired post workout "insulin spike?"

lil help?



bump

Regarding glutamine: See my article....

Regarding R-ALA:

A. It will reduce blood sugar by increasing glucose uptake by various tissues

B. It increases glucose transport to the cell.. I have yet to see evidence that this effect is specific to muscle. However, antioxidants, in general, can inhibit lipogenesis & increase skeletal muscle insulin sensitivity.

R-ALA is used with the post-workout insulin spike b/c it will reduce oxidative stress to muscles, aiding in glucose uptake which will be very high during this period. However I question the benefit during other periods where muscle tissue isn't readily seeking out nutrients.

Good info here. ^^