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
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