To sculpt your muscles or get lean, you literally have to bully your body with intense, consistent workouts. Without this phase, the muscles and your workouts wont reap all of the benefits. Its actually one of the most widely used fitness supplements on the market. Supplements should be an addition to and are not a replacement for hard work! Without this phase, the muscles and your workouts wont reap all of the benefits. This research-backed article has been reviewed and fact-checked by a certified nutritionist. Due to favorable solubility creatine HCL is slightly easier on your stomach and has fewer side effects. It also means you may be able to skip the loading phase and still see results. Originally Posted by bdillingham5. Creatine HCL, or creatine Hydrochloride, is a creatine which has been molecularly bound with hydrochloric acid to enhance its solubility and overall absorption rates. We can conclude, saying that creatine HCL is better, as it is better absorbed, but there is not enough evidence to support this theory. Determination, dedication, and perspiration are crucial for getting fitter, stronger, leaner, or more muscular. But, did you know there are several types of creatine, each with different characteristics? Total Shape is an independent website. The Benefits. When broken down by an enzyme called ATPase, ATP releases a burst of energy and becomes adenosine phosphate or ADP. Is vegan creatine safe and effective? The most important benefits include increased strength and muscle growth. So whats the difference between these two types? In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. With more workout, you tend to gain more muscles. Its one of the most basic forms, and there is only ever a limited amount of ATP available at any given time. - this form binds creatine with citrate. Those following vegetarian or vegan diets typically dont consume enough creatine and are at risk for low creatine levels in the muscle; creatine supplementation takes care of that issue. The creatine monohydrate form is usually around 99.8% pure, meaning when you measure out 5 grams of creatine, you pretty much get the full dose. Although the effects of creatine HCL are promising, we need more research studies to prove these benefits. Physical performance values were collected on day one and at the end of 6 months after supplementation with HCL or monohydrate. Its been around for almost four decades, which is a good indicator that it really works. Remember, consistency is key with either option. The hydrochloride significantly enhances water solubility and absorption. Creatine is better absorbed in the presence of insulin, so the fruits are a great choice for adding some healthy carbs. One study says this form of creatine is 38 times more soluble than the monohydrate version, meaning you could take less creatine HCL with the same results as creatine monohydrate. Although it is more water soluble, its not thought to be better absorbed. Creatine supplements are also available in the form of capsules and energy bars. Whatever your training goal is, youre going to have to work for it. Its been around for several decades and has been heavily researched and proven to work. Protein powder is an easy way for people to . Summary: There is less chance of experiencing any side effects when proper dosage guidelines are followed. In fact, there is a study that compares the solubility of creatine hydrochloride and creatine monohydrate, and HC) was 38 times more soluble. However, the. ADP does not contain any useable energy and needs to be turned back into ATP to be useful. Evidence-based Articles, Written by Experts. Still, if you experience stomach pain or any discomfort with creatine monohydrate, you can try creatine HCL. So, when it comes to benefits, both forms of creatine are equally effective. It takes about a week for creatine HCL to take effect. Creatine HCL, on the other hand, may only take about 15 minutes to work, and some of my clients would take it during or even after their warm-up. The more creatine you have for your body to use, the more energy your muscle cells have for exercise as well as for recovery after your workout. If youre someone who regularly hits the gym, you probably are somewhat familiar with creatine. A 2010 study noted that creatine hydrochloride is 38 times more soluble than creatine monohydrate (10). Creatine supplementation increases intramuscular creatine concentrations, which improve high-intensity exercise performance leading to more significant training adaptations. This is rare, but Monohydrate is less soluble and can tend to pull water in to the intestines they may cause GI upset. Kre-Alkalyn is claimed to be 10 times more powerful than creatine monohydrate. The HCL version is about 72% creatine by weight 3. Creatine monohydrate is a well-known dietary supplement that enhances your muscle mass in a short duration. The answer is definitely creatine monohydrate. You could take creatine every day, but its only beneficial when you do higher-intensity training. So absorption is not a point that the supplement really lacks. Participants were given either 3 grams of creatine HCL or 20 grams of creatine monohydrate. Between the two forms, creatine monohydrate wins hands down with purity. It also helps keep a constant flow of fresh ATP, which might improve your endurance, performance, and muscle gains. The creatine HCL form is bound to the hydrochloric acid molecule, which is highly water-soluble. Creatine monohydrate and HCL are effectively the same supplements; they are just composed differently. Creatine Hydrochloride, or creatine HCL, is claimed to have a higher absorption rate than creatine monohydrate, potentially meaning you'd take a smaller amount. Its been around the longest in the fitness world, and has been studied extensively. Creatine HCL is made from creatine that's been molecularly bound with hydrochloric acid. You can mix it with plain water. In this article, well deep dive into the differences between these forms of creatine. It was found beneficial in recreational weightlifters (9). Creatine HCL. Some clients find creatine HCL works within about 15 minutes, and they take their supplement after their warm-up routine. Yet, creatine HCl has distinct chemical properties that give it advantages over creatine monohydrate. Creatine HCL or creatine hydrochloride is a newer form of creatine that has become popular in recent years. Tyler has had over 20 years of experience in sports and physical exercise. No, creatine HCL isnt bad for your teeth unless you eat the powder without diluting it. As mentioned above, most people don't need anything other than creatine monohydrate to promote muscle growth and increased power output. supplements to help you reach your fitness goals. The second method is to take 1 gram of creatine every 30 minutes, for a total of 20 servings which equals 20 grams for the day. In contrast, because it is much more soluble, creatine HCL is less likely to cause gastric upsets. Therefore, it mixes better with any kind of liquid, and provides the fullest benefits to the body. Both creatine and whey promote muscle growth & strength. The problem is, there isnt enough research to say for sure that creatine HCL is the better option. Creatine monohydrate is the most extensively researched form, but you may also see creatine hydrochloride, creatine ethyl ester, creatine magnesium chelate, and the like. Although creatine in general is one of those most widely researched fitness supplements, the vast majority of peer-reviewed studies use creatine monohydrate. - this form binds creatine and malic acid, which may improve stamina. This form is also known for bringing more water into the muscle. Like other forms of creatine, creatine HCL may be more water soluble than monohydrate, but this has no effect on absorption. However, if you want to cut down on unwanted side effects, would prefer not to go through a week-long loading phase, or want your creatine to start working sooner, HCL is the one you want. A significant difference between creatine HCL and monohydrate is solubility. This form is made up of a creatine molecule with hydrochloride attached. It is believed that creatine HCL has better solubility and absorption than other forms of creatine. Think your fitness regimen could benefit from creatine, or thinking about making a switch from creatine HCL to creatine monohydrate? To make creatine supplements, sarcosine (an amino acid derivative) and cyanamide (an organic compound) are combined with other catalyst compounds to form creatine crystals. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. Again and again, creatine monohydrate has proven itself to be a valuable and safe supplement. Find patient medical information for creatine monohydrate oral on WebMD including its uses, side effects and safety, interactions, pictures, warnings and user ratings. There are two popular forms of creatine: Creatine hydrochloride (HCL), and creatine monohydrate. An amino acid, creatine is found normally in the body, with 95% of it found in the skeletal muscle tissue. Creatine HCL vs Creatine Monohydrate. Half of your daily creatine need is obtained from your diet, and the remaining is synthesized naturally in your body. is the most common creatine supplement youll find. But it may also reduce the issue of water retention that is common with supplemental creatine. And there is growing evidence of how creatine supplementation might drastically impact a bulking or loading phase. Its actually a naturally occurring substance made within your muscles from two amino acids glycine and arginine. Take the quiz today and see if creatine is that performance edge you need to reach your goals and take your fitness journey to the next level. First, lets talk about safety. Creatine HCl is an acid salt form of creatine that has been reacted with hydrochloric acid. Creatine has also been the subject of a huge number of studies. Weve broken things down into six sections to show you better what both forms of creatine do to your body. More water in your muscles improves leverage, leading to increases in strength. You need to take creatine monohydrate close to the time of your workout and consume daily creatine doses with a carbohydrate and protein to reap the performance benefits. If youre taking creatine for a more extended loading phase, then creatine HCL may work out a lot more expensive than creatine monohydrate. Due to the consistent excretion and the lack of creatine in most foods, many people find its better or simply easier to supplement creatine. Required fields are marked *. Creatine, an amino acid found in muscles, provides energy for various cell functions. Technically, creatine monohydrate and creatine HCL are equally effective. In fact, creatine HCL is 38 times more soluble than regular creatine, making it a much more efficient and effective product (3). One of the advantages of creatine HCL compared to creatine monohydrate is the limited side effects [3]. VO 2 Max is the maximum volume of oxygen . Below, well answer all of your creatine Qs and help you determine which type of creatine supplement is best for you. He shares his teachings as senior coach at Total Shape. There are actually several forms of creatine. There is also another popular creatine option available on the market. It is also more expensive compared to creatine monohydrate. They all (theoretically) increase the amount of creatine muscles can use, but the most popular and well-studied forms are monohydrate and hydrochloride. Use our free online creatine calculator to determine how much creatine monohydrate you should use. Chances are, youve experienced that dreaded post-workout lactic acid buildup and soreness but creatine supplementation serves as a solution. Then, you can decide which one is best for you. With more confirmed evidence of bringing results creatine monohydrate gains more trust. There's an obvious void between creatine monohydrate and creatine HCL when it comes to the number of relevant studies and clinical trials. Youll see both on shelves at your sports nutrition store. The idea behind this is by binding it with hydrochloric acid, once it reaches the stomach, it is creatine in its most basic form, where it becomes much more water . Scientists have measured that creatine HCL is 40 times more soluble than creatine monohydrate. Total Shape is a reader-supported site. The difference between the two lies in how effectively they actually get into the muscle. Weve compiled the knowledge and experience of our entire team to create these 3 Free E-books that will help you lose fat and re-build your body from the ground up. However, there are a few drawbacks to consider, including: However, creatine does NOT have a negative effect on the kidneys and isnt addictive. According to claims, creatine HCL is more efficiently absorbed, so one would think it's the better version. Both creatine HCL and monohydrate are safe supplements. The science-backed, mono nutrient which also supports high-intensity training and energy production needed to help beginner and advanced athletes alike reach their next personal best. However, if you really do have an issue with digestion, it's good to have options. Purchases made through links may earn a commission. The purpose of loading is to saturate your muscle cells with creatine quicker so that you can experience its benefits sooner. Take Less and Get More The PEG-Creatine System is a proprietary formula with a patent-pending technology that allows to get the same benefits as creatine monohydrate at a much lower dose. Creatine HCL vs creatine monohydrate - Creatine HCL is a more pure form of creatine than monohydrate. It resembles the natural form of creatine synthesized in your body (6). Side effects are generally seen with excessive consumption of creatine. This creatine HCl, containing 1.25 grams of a PEG-Creatine, improved leg press and bench press performance just as well as 5 grams of creatine monohydrate. Both forms of supplemental creatine facilitate increased muscle mass when taken appropriately. Although creatine in general is one of those most widely researched fitness supplements, the vast majority of peer-reviewed studies use. Creatine monohydrate has also been extensively studied for much longer. Researchers have also revealed that short and long-term supplementation of up to 5 years, is safe and well-tolerated by healthy individuals (3). Which Creatine is Best for Muscle Growth? The body receives its creatine from fo. You may want to start with just micronized creatine and wait a week or two before adding beta-alanine. It is the safe, affordable, and most effective type of creatine available in the market. Its been around the longest in the fitness world, and has been studied extensively. Because the ingredients in Gainfuls Creatine Performance Boost are clean, users find they are better able to avoid unwanted side effects. It is made in the body starting in the kidneys and completing in the liver. One study found that this form of creatine is. So it will be much tastier when added to fruit juice or your pre-workout/post-workout smoothies. Because of its solubility, some argue that creatine HCl is more effective at a lower . The amino acid has been used for quite a long time now and it has proven to be a very effective supplement. Every product is made with ingredients that are added specifically for your needs, and our experts take every dietary restriction and preference into consideration. Also, be sure to check out our article on. There are a few key differences when it comes to creatine monohydrate vs creatine HCL. HCL is a little more soluble in fluid so not as much will make it's way in to the intestines so in . Side Effects. Neural outflow from tissues is regulated due to increased muscle mass. Its not just for bodybuilders looking for major gains. The main difference is that HCL is absorbed better, which means it starts working sooner. 1 PubMed: Clinical Pharmacology of The Dietary Supplement Creatine Monohydrate (source), 2 PubMed: Long-Term Creatine Supplementation Does Not Significantly Affect Clinical Markers of Health in Athletes (source), 3 PubMed: Physicochemical Characterization of Creatine N-Methyl Guanidinium Salts (source). When it comes to creatine monohydrate vs HCL, there is no definitive answer as to which is the best form of creatine to take. It provides slightly more creatine than creatine monohydrate on a gram-per-gram basis, but . (And remember how we said taking a combination of creatine monohydrate and collagen before your workouts effectively loads the muscles and the tendons? Well talk about everything from their safety, effectiveness, and the best way to use them. It naturally exists in the body with 95% of the substance located in the skeletal muscle tissue. Its most effective to use a. to build up stores in the muscle. While you should always follow the manufacturers directions when using any supplement, most creatine HCL products prescribe 1-2 grams per 100 lb. This is what your cells use to perform their various functions. In theory, faster absorption means you could get the same effect as monohydrate with a smaller dose. With increased stability, a loading phase isnt as crucial. All Rights Reserved. While these differences are physically small, they actually have a noticeable impact on how creatine is absorbed and utilized in the body. The answer is a simple, inexpensive product called Creatine. That makes it easier to absorb, but it should almost instantly dissolve in a glass of water if you take it as a powder supplement. Your email address will not be published. You may experience weight gain and fuller muscles in the first few weeks due to this water retention, which reduces with time. Not only does your body make creatine, but its also present in most animal proteins, i.e., meat, poultry, and fish. Your email address will not be published. For example, participants taking creatine monohydrate increased their bench press workload by 18 pounds in just four weeks. It should be noted however that their stance does not specify which type of creatine is most safe. Finally, the results from power showed that peak power, minimum power, and mean power were significantly different in the posttest of group receiving 20 g of CRM compared to its pretest ( P 0.05), while the difference in the fatigue index was not significant ( Table 2 ). Benefits, Risks, & Effectiveness, 7 Foods High in Creatine To Maximize Your Performance. HCL is less likely to produce stomach discomfort or bloating. We have many clients who have been taking either creatine monohydrate or HCL for years, and they adjust the amount of creatine to the specific bulking or loading phase they are in. Contrary to what some people may think, creatine is NOT a steroid. Athletes and exercise enthusiasts supplement with creatine to improve muscle mass, performance, and recovery. - some claim that this form of creatine is better absorbed in fat. Here is a list of foods high in creatine, both animal-sourced and vegan choices. On the downside, using creatine monohydrate does present a few drawbacks, including: Creatine monohydrate takes time to accumulate in your muscles. As a result, creatine HCL is 38 times more soluble than creatine monohydrate 4. Lets find out! diagnosis, or treatment. This removal of water increases the concentration of creatine in the supplement dose. In fact, there are. Yes, creatine HCL can make you bigger with weight gain when combined with a high-intensity workout, as with creatine monohydrate. Creatine monohydrate is the most common creatine supplement youll find. Creatine monohydrate causes water retention, leading to rapid weight gain. However, the limited research on this form actually suggests that more is excreted, which could be hard on the kidneys. Based on your answers to a few expert-created questions, Gainfuls team can help determine if creatine monohydrate is right for you. Additional research in animals suggests that taking creatine supplements may help treat Alzheimers disease, epilepsy, ischemic stroke, brain injuries and spinal cord injuries. The Difference Between Creatine HCL vs. Monohydrate. And thats why supplementing with creatine HCL or creatine monohydrate is so popular with bodybuilders. Creatine vs Whey: Which is Better for BodyBuilding? With better absorption and solubility, there are fewer side effects for creatine HCL. SUBSCRIBE to our channel: http://bit.ly/subTigerFitnessKeep it healthy at home with our Cooking w/Kara Playlist! The Complete Guide to Creatine for Bodybuilding, Creatine for Bodybuilding: Vegan Creatine Sources. This type of creatine generally costs more than three times the amount of creatine monohydrate. This higher solubility has led to suggestions that creatine HCL is more easily absorbed by the intestines and therefore a lower dose can be taken vs. creatine monohydrate. This form of creatine is very hydrophilic, which means it loves water. If you notice signs of swelling and water retention, then it might be better to switch from creatine monohydrate to HCL. Find out! If you choose creatine HCL, a loading phase may not be necessary. It improves not only strength and lean body mass but also proven to be beneficial in preventing injury (3). Do you even know which creatine you. Promotes better recovery after a workout. When its released, creatine: Taking a supplement ensures that your muscles are storing the maximum amount of creatine possible. For those who plan on using creatine regularly, this expense can quickly add up. Many research studies have supported the effectiveness of creatine monohydrate in improving your athletic performance and muscle strength. Creatine can be Like most other supplements, creatine takes its time to show results. Scientific studies have revealed that creatine supplements increase intercellular water content in muscles that enhances muscle stiffness and resistance to stretch (4). Creatine monohydrate has been available for a long time, making it the most affordable form of creatine supplement. Lets take a look at the differences between the two and find out which one is better and why! This muscular boost might help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting. - WebMD.com. Ultimately, your body is very resistant to change and would prefer to stay as it is. Creatine HCL is a newer form; hence it is expensive when compared to monohydrate form. When creatine was first introduced, the only type available was creatine monohydrate. A few creatine users experience stomach upsets with creatine monohydrate. , subjects were divided into four groups to compare the effects of creatine monohydrate and creatine HCL on athletic performance, plasma testosterone and plasma cortisol. Although it is more water soluble, its not thought to be better absorbed. Faster absorption equals minimal water retention, as well - a risk that comes with . You can add it to your post-workout drinks for faster muscle recovery and repair. However, our reviews are based on well research backed analysis. Author: James OSullivanFact checked by: Gainful Registered DietitiansMay 19, 2022. Kre-Alkalyn is not degraded to creatinine which subsequently leads to greater bioavailability; Kre-Alkalyn solves for side effects such as bloating and cramping. In contrast, because it is much more soluble, creatine HCL is less likely to cause gastric upsets. Among the different types of creatine, the majority of the research has been carried out on creatine monohydrate and many of its wondrous benefits have been confirmed ( 1, 2 ). The attached HCL also makes the creatine molecule more stable. As mentioned above creatine HCL has shown better solubility than monohydrates. Creatine HCL vs Monohydrate: Which Is Better? Copyright 2010 - 2022 Fitness Volt IBC. Whether you use creatine HCL or monohydrate, the benefits remain the same. You could say this makes this form more effective, because more creatine is getting into the cells, more quickly, with less side effects. Because of this, I'm going to compare the benefits of Creatine HCL vs Monohydrate. However, if you are looking for the most effective form of creatine, then consider the following points: Effectiveness - Creatine monohydrate and HCL increase muscle mass, strength, and power. And a quick warning, this next paragraph might get a bit technical, but Ill avoid all the nerdy science terms. While rapid weight gain is an advantage to some users, it isnt for others. HCL is more soluble in water per patents on it so probably better absorbed. It may have a mildly bitter taste. It's also meant to be broken down faster, which helps to minimize water retention. However, many experts suggest that the HCL form is about 30-40% more effective than monohydrate, so you may need a slightly smaller dose to achieve the same results. When picking a creatine supplement, keep the following in mind: Type of Creatine. The most important benefits include increased strength and muscle growth. One study from 2020 compared creatine HCL vs. monohydrate among a group of 36 healthy adults. One recent study compared the effectiveness of these two forms of creatine. Most of the creatine supplements are made of creatine monohydrate. Just 1.5 grams of this buffered form of creatine is said to be equivalent to 10 to 15 . The purpose of the hydrochloric acid molecule is to make creatine dissolve faster. How much creatine HCL is equal to monohydrate? It is a naturally occurring, non-protein amino acid compound found primarily in red meat and seafood. The hydrochloric acid in the creatine supplement could impact your teeth, but in capsule and mixed form, it shouldnt have any effects. Both give a push to the muscles and strength to the body needed for workout and even daily. As meat is the primary source of creatine, vegetarians typically have lower amounts of it in their bodies (1). One of the main differences between creatine HCL and creatine monohydrate is how fast your body may absorb it. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where youre at on your journey, we are on a mission to educate You with the latest from strength and fitness space. It's not worth using at all, of course. There is a slight difference in timing between creatine HCL and creatine monohydrate. Both creatine hydrochloride and creatine monohydrate ultimately do the same thing for your muscles. One of the advantages of creatine HCL compared to creatine monohydrate is the limited side effects [ 3 ]. With all the above considerations, we can say creatine monohydrate can be a safer choice. Unless you have a sensitive stomach or seem to retain a lot of water while taking HCL, I would suggest you try creatine monohydrate first. The good thing with creatine HCL and creatine monohydrate is that most pre-, post-workout, and dietary supplements dont often include much. People who use creatine but dont engage in regular or intense physical activity may find taking high amounts of creatine HCL or creatine monohydrate leads to weight gain or a bloated appearance. Some people claim that creatine HCL does not cause water retention, but, again it lacks any evidence to prove that. Maximum research has been conducted on the creatine monohydrate than any other form of creatine. Even in high doses, this supplement appears to be safe for usage. Summary: Consuming creatine supplements aids in ATP production, improves your performance and strength. However, cell osmolarity and water retention have shown to increase muscle power and muscle growth (8). MyProtein Creatine. For that reason, in addition to easier digestion, "it might be worth trying if you find creatine monohydrate to be too gritty in texture," Yawitz suggests. http://bit.ly/cookwkaraMarc Lobliner discuss. You'll find creatine monohydrate in the majority of creatine supplements on the market. Creatine monohydrate draws water from the outside of muscle cells to the inside, which may cause cramps. You can use it as a pre-workout supplement. Creatine Monohydrate has some sides (gas, bloating, stomach irritation, etc) Creating Hydrochloride doesn't have the side effects (that iv noticed at least) But they tend to work the same, providing the same results IMO, however creatine HCL is quite expensive most of . Creatine does have a bit of a bad reputation due to some of its reported side effects. From the benefits of creatine for men, women, and even teenagers, to dosage and timing, here is a complete guide to creatine supplements just for you. Water is also drawn into the joints. Even easy-gaining mesomorphs have to work hard to build muscle. Ultimately, both monohydrate and HCL can help you reach your training goals sooner, and its really a matter of personal preference as to which one you should use. Creatine HCL vs Creatine Monohydrate - The Origins. 5. Avoid fillers, sweeteners, and artificial ingredients as often as possible when shopping for fitness supplements. Summary: It is believed that creatine HCL has better solubility than monohydrate, which results in faster absorption. 4. Creatine HCL vs Monohydrate As pre workout supplements have progressed, the ingredients inside these products also advanced; companies began adding the new form of creatine (hydrochloride), which is believed to be more beneficial than the proven creatine monohydrate. Although several forms of creatine exist on the market, you cant ignore that creatine monohydrate is the most thoroughly-researched form. In fact, it's much less likely to cause the unwanted side effects usually linked to creatine use. R 179.00 Select . It is affordable and easily available in shops and online. Creatine monohydrate is considered as the purest form of creatine available in the market. Here are some other common forms: Creatine Ethyl Ester - some claim that this form of creatine is better absorbed in fat. Experiment with both and see which one you like best. CRM: creatine monohydrate; CHCL: creatine hydrochloride; PL: placebo. Hes not just an armchair fitness expert; Patrick practices what he preaches! Most creatine is present in the muscle mass of an individual, and 1 to 2% of it gets degraded to creatinine that gets excreted into the urine. Creatine is best known for its muscle-building benefits. While these differences are physically small, they actually have a noticeable impact on how creatine is absorbed and utilized in the body. Although 100 percent sounds appealing, it is also more expensive. It depends on your preference. There were claims that it worked like a steroid and caused a number of negative side effects like weight gain, hair loss and kidney problems. This means that by the time it reaches the intestines it has not yet finishes dissolving and as such there isn't enough of it in the bloodstream to do what it was intended for. Creatine Hydrochloride. In this double-blind study, subjects were divided into four groups to compare the effects of creatine monohydrate and creatine HCL on athletic performance, plasma testosterone and plasma cortisol. Put differently, you'll save up to 80-90% on costs by using the proven monohydrate form. I always advise people who start to use creatine monohydrate to take smaller doses first to see how they react. Considered the purest form of creatine, it has a good safety record. If you experience any side effects, then you can switch to creatine HCL. Typically, the people who choose to supplement creatine are people who work out regularly and are looking for greater gains in lean body mass, muscle strength and power for their resistance, interval and strength training workouts. Creatine Monohydrate will cost you about $35 for a standard size of 225 grams, while HCL Creatine is more expensive per gram and will run you about $20 for 45-55 grams. At first, it might seem like creatine HCL is the best . Creatine Monohydrate is the most widely used and studied form of creatine. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years. Should You Be Taking Creatine Before Bed? Although several forms of creatine exist on the market, you cant ignore that, Finally, take your creatine as recommended. Creatine supplements are available in the market in the form of creatine monohydrate and creatine HCL. If you decide on creatine monohydrate, its important to start with a loading phase, followed by a maintenance phase. The safety of creatine HCL cannot be guaranteed until researchers study it more thoroughly. 26K views, 321 likes, 4 loves, 85 comments, 33 shares, Facebook Watch Videos from Dr. Jim Stoppani: Creatine Monohydrate vs. Creatine HCL. After all, people quickly stop buying supplements that do not produce results. Gainfuls Creatine Performance Boost is sifted through a very fine sieve, which means that the particles will dissolve and absorb easier than most creatine supplements. It is considered an ergogenicperformance-enhancingsupp. Researchers have found that creatine supplementation may help with both Huntingtons disease, which involves nerve cell breakdown in the brain, and Parkinsons disease, which involves reduced levels of the neurotransmitter dopamine in your brain. How Long Does It Take for Creatine HCL to Work? They are not intended as substitute for professional medical advice. Also, be sure to check out our article on when to take creatine for best results. Super simple and super effective: a great option for quality creatine. Nor will creatine trigger increased aggression. However, the limited comparative research does point to similar . Creatine isnt just good for exercise performance; it has several health benefits too, including: For most people, creatine is hugely beneficial and very safe to use. Draws water to the muscles, which makes them appear larger. There is no definitive answer to this question as it depends on a number of factors, including your individual response to creatine. Supplements can be a great way to ensure you get the nutrients your body needs, especially if your diet lacks Creatine is a popular sports nutrition supplement and a hit amongst bodybuilders. Creatine is arguably the most popular and well-studied workout supplement on the market for high-intensity athletes. 2020 Best for Nutrition. Your email address will not be published. Creatine has been in use for close to 40 years. Creatine combines with phosphate to form creatine phosphate, which plays a significant role in cellular energy production (5). Creatine helps athletes of all levels achieve a variety of fitness goals, from gaining muscle to maintaining weight loss. Creatine monohydrate is a form of creatine supplement that is made up of a creatine molecule and a water molecule. Based on all the scientific data, our choice of the best form of creatine supplement is creatine monohydrate. Various methods of preparation are used in the manufacturing of creatine supplements. Creatine is the most popular and widely used natural supplement. Increases insulin-like growth factor 1 (IGF-1), a hormone that helps with muscle growth. Read more about the benefits and drawbacks in our article Is Creatine Bad For You? Creatine may also help lower blood sugar levels after meals, and creatine supplements are beneficial for people who dont eat foods that contain creatine, such as vegetarians and vegans. However, the difference in how both react to the human body and the distress caused by them, after the intake of them makes us decide . The faster absorption and fewer adverse effects do come at a price. Your body needs time to adjust with any form of creatine; hence give enough time while trying for the first time. What we do know: Creatine hydrochloride is 38 times more soluble in water than creatine monohydrate. CREATINE HCL VS CREATINE MONOHYDRATE: Creatine HCL is a new version of creatine that is equally as effective in muscle gains and endurance as Monohydrate yet is 10 times more soluble. According to research studies, 5 g of creatine HCL helped to build a strong relationship between strength and body composition. To make up for that lost creatine, you can consume foods like beef, chicken, milk and cheese that have creatine, but the dose in these foods is very small. The increased absorption means you need less of HCL (Hydrochloride) to get the same results as Monohydrate (1-2 grams HCL creatine vs 5-20 grams Mono). Creatine HCL is made by bonding creatine to . However, this claim has not been fully examined yet. Creatine is so popular that it's used by men and women from all walks of life from weekend warriors to . Boosts energy, power, and endurance so you can get more out of your workout. My personal experience has been positive with both of them, so I wouldnt discount creatine HCL purely on this research. As a nutritional supplement, the most widely used and well-researched form of creatine is creatine monohydrate. Do you take creatine? People typically mix powdered creatine supplements in with their protein shake or other fluids to create a drink that gives their muscles a boost and supports effective muscle recovery. https://www.researchgate.net/publication/288670717_Creatine_HCl_and_Creatine_Monohydrate_Improve_Strength_but_Only_Creatine_HCl_Induced_Changes_on_Body_Composition_in_Recreational_Weightlifters, https://www.researchgate.net/publication/317612254_International_Society_of_Sports_Nutrition_position_stand_Safety_and_efficacy_of_creatine_supplementation_in_exercise_sport_and_medicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/. You can easily find creatine monohydrate in any online store. Of all the supplements, creatine is among the most potent supplements for building muscle. Creatine is one of the most popular nutritional aids known to enhance athletic performance. But, should you use creatine monohydrate or creatine HCL? Some people also (incorrectly) believe that creatine is an anabolic steroid; however, the International Society of Sports Nutrition and the International Olympic Committee not only regard creatine as extremely safe, they also note that creatine is one of the most beneficial sports supplements available on the market for lean muscle mass. Naked Nutrition Creatine Monohydrate Powder. Following this technique will give you the best result. ATP depletes quickly during exercise, but creatine helps replenish ATP. In the past, there were concerns about the risks of taking a creatine supplement. Creatine Monohydrate vs Hydrochloride (HCL) There are many forms of creatine supplements on the market. Logically, you could say faster absorption means your cells get creatine more quickly, leading to better results. Anhydrous creatine contains 100% creatine, whereas classical creatine monohydrate has approximately 90% of pure creatine. Youll find that Gainfuls Creatine formula is impressively versatile. Other types of creatine are much less studied. Wait for some time to see how your body reacts. It's also more affordable and very effective. These statements have not been evaluated by the Food and Drug Administration. If youre on the hunt for a creatine supplement, you can narrow it down to the two most popular: creatine monohydrate and creatine HCL. Additionally, another study found that humans with Parkinsons disease who simultaneously weight trained and supplemented with creatine had significantly improved strength and brain function compared to individuals with Parkinsons disease who only weight trained without supplementing creatine. Creatine monohydrate supplementation has been shown to increase fat-free mass and high muscle strength, possibly via cell swelling (8). Even in large doses, taken for years at a time, creatine has been shown to be very safe (2). The HCL can dissolve easily and as such, goes to the bloodstream faster and serves its purpose. This combination brings more water into the muscle, allowing it to quickly increase in size. No matter what kind of creatine you choose, remember that quality matters. When it comes to avoiding unwanted side effects, the ingredients used in your creatine formula can make all the difference. The most basic form of energy in cells is adenosine triphosphate (ATP). For example, some manufacturers use micronized creatine, which involves slightly more processing to improve the supplements solubility. There is a limited body of research supporting the increased effectiveness of creatine hydrochloride vs creatine monohydrate. Unabsorbed creatine monohydrate sits in your intestines and can cause gastric irritation. The differences between creatine HCL supplements and creatine monohydrate supplements are not something you can spot with the naked eye the differences between these two types exist at a molecular level. Thus creatine amplifies the effect of resistance training and improves aerobic endurance. Creatine hydrochloride (HCL) and creatine monohydrate seem like fancy terms geeks in lab coats came up with. Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. Creatine Monohydrate vs. HCL: Which One is Best for You? Creatine HCL absorbs better in the body, so you typically only need teaspoon of it to achieve the same results as 3 - 5 grams of creatine monohydrate. To load, users typically take five five-gram doses of monohydrate per day for 5-7 days, and then a maintenance dose of 3-5 grams per day after that. Water retention could become an issue, and you might also have an upset stomach. Try mixing your creatine with a glass of fruit juice such as grape juice. Comparison Between Creatine HCL and Monohydrate. One of the most effective and popular supplements on the planet is creatine. As such, you will feel it working sooner, and there is no need to load HCL as it starts working almost instantly. Because your body may absorb it faster, there is a lower chance of stomach upset and bloating. You can only perform at peak levels for short periods, sometimes less than 5 seconds. You have to look closely to see the difference between these types of creatine, because the differences exist at a molecular level. Creatine HCL, or creatine hydrochloride, is bound with hydrochloric acid, giving this a different structure as opposed to creatine monohydrate which is isolated. But do vegans need creatine supplementation? If you decide on. Although any type of creatine will help you achieve results, each one will work a little differently. However, carbohydrates, fats, and proteins are all eventually converted into a universal source of fuel called adenosine triphosphate, ATP for short. According to sources, with creatine monohydrate, you may experience some discomfort and creatine HCL has no side effects. Creatine for women: More than just an energy booster for enhancing workout performance, creatine has many other health benefits to offer women. The most common and cost-effective kind of supplemental creatine is creatine monohydrate, made by bonding creatine to a water molecule. Gainful offers a Creatine Performance Boost that is a creatine monohydrate. Creatine Monohydrate vs HCL: Here's What Science Says. Since creatine draws in more water into your muscle cells, its important to drink plenty of water afterward. But, its worth remembering that with no need to load and a smaller daily dose, your purchase of HCL should last longer, so maybe the price difference isnt actually that significant. This can be disheartening for some people, especially anyone looking for quick, noticeable results. Creatine phosphate (CP) gives up a phosphate molecule to turn ADP back into ATP, but your stores of CP are pretty limited. If you are just starting out with these supplements, then go for creatine monohydrate. Evidence-based nutrition tips, straight to your inbox. If you are looking for a good sports supplement to improve your athletic performance, then creatine supplements can be a great choice. tastes worse), and significantly higher water solubility. So, we can say any form of creatine causes water retention in the short-term. A study of mice with Parkinsons disease showed that creatine was able to effectively prevent 90% of the typical drop in dopamine levels (however, more research is needed in humans to prove it has the same effect on the human brain). The skeletal muscle stores creatine made by the body; in fact, per the Cleveland Clinic, about 95% of creatine is stored in the skeletal muscle of your body. That means you shouldnt need too much planning about what and when you take it. (To really load the muscles with creatine and load the tendons with collagen at the same time, consider taking a combination of creatine monohydrate and collagen before your workout.). Hence it can be added to any drink. Though, both creatine HCL and monohydrate work in the same way, these benefits may differ from person to person. Considering 5 grams of monohydrate creatine equivalent to 1.25 grams of creatine HCL, the former is just 2.5 times cheaper! Notably, the HCl form is much more soluble in water than the monohydrate form [ 7 ]. If you follow the above-mentioned precautions, you may not experience any side effects. Regardless of the form, creatine supplement has shown to increase strength, build fat-free mass, and muscle morphology with heavy resistance training. It is believed that due to better solubility creatine HCL gets absorbed better. But, the International Society Of Sports Nutrition has done some research and found that over a more extended period [2]. Whereas creatine monohydrate is more backed with research studies for its effectiveness and safety. This way, it saturates muscle cells with Creatine which is useful in formation of ATP for energy and also helps in protein tissue anabolism. Creatine HCL is absorbed as much as 38 times more efficiently and accumulates in your muscles faster. Vegan diets tend to be deficient in creatine. The increased solubility of creatine HCL offers a few advantages over creatine monohydrate, including: Creatine HCL attracts less water than monohydrate. Its supplements play a crucial role in improving your performance during high-intensity exercises. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. However, limited research doesnt mean none at all. - this is simply creatine bound to magnesium. Monohydrate on the other hand has a much slower rate of dissolution. Check price at Amazon. Using hydrochloride instead of water makes creatine much more soluble and easier to absorb. Summary: Creatine monohydrate is the most researched form of creatine in the market. Monohydrate. Buffered Creatine - the addition of a slightly basic buffer is claimed to decrease creatine breakdown in the stomach and therefore enhance absorption in the muscle. However, those claims have since been proven wrong through years of research. It is a high-quality, high-bioavailability creatine supplement that is ideal for athletes. However, those claims have since been proven wrong through years of research. These hormones serve as indicators of muscle growth. Take the first step in figuring this out by taking Gainfuls quiz. . If you are looking to enhance your progress, creatine can definitely help. Creatine Monohydrate Powder 3X 5000mg HCL Super Mass Gainer 3 Bot 270 Tablets | Health & Beauty, Vitamins & Lifestyle Supplements, Sports Supplements | eBay! Creatine is an amino acid that can help to support muscle strength, short energy bursts, muscle recovery and improvements in body composition. By increasing water content in muscle cells, it enhances muscle growth. Creatine plays a crucial role in making more ATP available, and some studies suggest that creatine supplements might boost ATP availability for up to 8 seconds. It is an effective and safe sports supplement. Finally, take your creatine as recommended. However, you will not experience any adverse effects with recommended doses. You'll get more bang for your buck with monohydrate. While physically, creatine HCL supplements and creatine monohydrate supplements look basically the same, they have major differences when it comes to how the body absorbs and utilizes them. This product has earned vegan and gluten-free certifications, making it a great option for people with dietary restrictions or allergies, says Wallace . This especially pales in comparison to the many hundreds of studies demonstrating the efficacy, safety and results of creatine monohydrate supplementation. Another key point about creatine monohydrate is the method for taking it as a supplement. In fact, there are hundreds of peer-reviewed studies about the efficacy and safety of creatine. All groups performed 4weeks of strength training and they were asked to maintain 4 weeks without Creatine HCL lacks evidence in this regard. , its important to start with a loading phase, followed by a maintenance phase. From the best creatine pills and powder to kre-alkalyn, creatine HCL or the best vegan creatine, here are the best creatine supplements in the market. Creatine enhances energy production in your cells. Okay, so which type of creatine is most effective? How Much Water Should You Drink While Taking Creatine? You could plan to take creatine monohydrate about 30 minutes before your workout and still get good results for increased muscle mass. In their position stand, they state that long and short-term creatine use is safe and well-tolerated by generally healthy people. But there is still a lot of debate about creatine HCL vs. monohydrate. While taking micro doses or relatively few grams of creatine HCL is widely considered safe, it hasnt been studied as thoroughly as creatine monohydrate. Summary: Both creatine monohydrate and HCL are equally effective in increasing strength and endurance. than monohydrate. Your body needs food for energy. Creatine HCL is formed by binding of creatine with the hydrochloride molecule. The only way it would possibly be lessening bloating is because people take too little of it due to disingenuous marketing claiming it needs less than monohydrate. You would have to take the supplement consistently and work out at least four days to see the impact of higher endurance, better physical performance, and muscle growth. Beneficial supplements include whey protein, ZMA, glutamine, branched-chain amino acids, pre-workout, and mass gainers. Difference Between Creatine HCL And Creatine Monohydrate? This is mainly an issue during the loading phase and should abate when the daily dose is reduced to five grams a day. Creatine Hydrochloride or Creatine . The creatine crystals are vacuum-dried and milled into an extremely fine powder that dissolves easily. . Creatine hydrochloride (HCL) is newer to the market, but quickly gaining popularity. The first method is to take 3-5 grams, four to five times per day (15-20 grams per day total) for 4-7 days, followed by 3-5 grams per day, every day thereafter (maintenance phase). Creatine monohydrate is a creatine thats made for all types of athletes. The goal of doing this is to increase the body's ability to absorb and use creatine. Because creatine HCL has greater solubility, you can take a smaller dose of creatine HCL than you would have to take with creatine monohydrate to see the same results: muscle growth, strength gains and lean mass gains. Heres a little refresher on how a creatine supplement works for muscle growth. Since hitting the sports supplement market 20 years ago, creatine monohydrate supplements have become one of the most popular muscle building and performance enhancing products. Even with non-vegetarian dietary supplementation, muscle creatine can be raised by 20 to 40% only. However, manufacturers commonly process this form in slightly different ways. These are creatine myths. ; 1.5 grams of Kre-Alkalyn is equivalent to about 10-15 grams of ordinary Creatine Monohydrate; Kre-Alkalyn does not require a loading phase or de-loading phase; Kre-Alkalyn Improves VO 2 Max. Its worth noting that most of these drawbacks can be minimized or avoided by not taking too much creatine. To experience the effects of creatine, your muscles must be fully saturated with it, which typically takes 57 days of loading. - the addition of a slightly basic buffer is claimed to decrease creatine breakdown in the stomach and therefore enhance absorption in the muscle. All articles on BestforNutrition are provided for educational and general informational purposes only. Research that zeroes in on creatine HCL is so limited, its hard to say for sure that the benefits actually make it more effective. Required fields are marked *. Creatine HCL. Faster absorption also means little to no water retention, which is a potential side effect of creatine monohydrate. The quiz helps us create your complete sports nutrition system, which includes a Personalized Protein Blend as well as Personalized Pre-Workout and Personalized Hydration formulas. Following this technique will give you the best result. However, its not quite as simple as buying the first creatine you see on the shelf. It helps in the formation of adenosine triphosphate (ATP), which is a major source of cellular energy. Creatine supplements improve your performance, delays fatigue, helping you to exercise better and longer. The major advantage of creatine HCL is that it can boost . Creatine HCL. Which one is better for your goals? Creatine anhydrous is creatine monohydrate with the water removed. The water retention allows the muscle to quickly increase in sizeIt also gives athletes energy for sprints or surges in endurance events where he or she wants to break away from the pack. First, remember that your muscles already store creatine from your diet. Creatine monohydrate is a crystalline powder made by combining a creatine molecule with a single water molecule, so monohydrate means one water. Another key point about creatine monohydrate is the method for taking it as a supplement. This is less than half the recommended amount of creatine monohydrate. The Difference Between Creatine HCL vs. Monohydrate You have to look closely to see the difference between these types of creatine, because the differences exist at a molecular level. A large number of research studies have been conducted, and the outcome of the results clearly indicates that creatine is a safe supplement and has no severe adverse effects. As a result, it might delay the peak performance of the creatine supplement. Creatine monohydrate is safe to consume for both short-term and long-term use. Where creatine monohydrate is creatine bonded to water, creatine HCL is made by combining creatine molecules with hydrochloride. The performance of both Creatine Monohydrate and Creatine HCl is exceptional. Your email address will not be published. Read more. The most common side effect of creatine is bloating, cramps and stomach discomfort/upset stomach. But it may also reduce the issue of water retention that is common with supplemental creatine. Creatine Monohydrate. The Creatine Performance Boosts supreme absorbency along with its vegan, keto, paleo, non-GMO, cGMP, gluten-free, no sugar added, HPLC-tested, micronized formula is what allows Gainfuls creatine to stand out among the rest. There is extensive evidence that shows how it increases energy, power and stamina during workouts. Cons of Creatine HCL. The chemical differences between these two are very small, but they can impact your gains . Supplement Guide: Should You Cycle Creatine? Studies have suggested that it is a safe and effective form of creatine supplement. Therefore, the present study aimed to compare the . The three amino acids that make creatine are glycine, arginine and methionine. The magnesium may limit water retention. Therefore, we want to pick you our top creatine HCL, which comes from Kaged Muscle. Creatine HCL vs Monohydrate: Which One to Choose? This creates anhydrous creatine, or 100 percent creatine. Creatine monohydrate and creatine HCL have the same basic effect; they boost your creatine phosphate stores so that you can train harder and longer than usual. Supplementing with creatine increases the water content of your muscles. Research suggests that this approach . Compared with standard creatine monohydrate capsules, unflavored Chemistry Labs Creatine HCl powder is designed to absorb faster and mixes easily in your pre-, intra-, or post-workout shake. In this article, we compare creatine monohydrate with creatine HCL, so you can choose the best one for your needs. Creatine Malate - this form binds creatine and malic acid, which may improve stamina. In straightforward terms, if you dont train hard, eat well, and get plenty of rest, your progress will be slow at best and non-existent at worst. Creatine monohydrate has been shown to increase muscle size, strength, and power. Because your body may absorb it faster, there is a lower chance of stomach upset and bloating. Take the quiz to find your personalized nutrition system and get $15 off your first order. It is the most effective sports supplement that improves your exercise performance. One option you might want to consider is stacking creatine supplements with beta-alanine. Its high level of concentration also provides another advantage over creatine monohydrate. How Long Does it Take for Creatine to Work? It also improves your high-intensity resistance exercise performance by helping in ATP formation. Creatine Citrate - this form binds creatine with citrate. 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Is safe and well-tolerated by generally healthy people: //www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/ tyler has had over 20 years of experience in and! Be able to avoid unwanted side effects for creatine to Maximize your performance during high-intensity exercises muscles storing. Supplementation increases intramuscular creatine concentrations, which typically takes 57 days of loading to... Excreted, which is better absorbed in the form of creatine monohydrate effectiveness, and the! Your performance that do not produce results discomfort/upset stomach monohydrate work in the body & # ;! On BestforNutrition are provided for educational and general informational purposes only making it the most common supplement... Body needs time to accumulate in your body may absorb it faster, which might your... Both short-term and long-term use ( HCL ) and creatine monohydrate has been studied extensively noted creatine. 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For enhancing workout performance, delays fatigue, helping you to exercise and., using creatine monohydrate many research studies have supported the effectiveness of these drawbacks can be like most supplements! For almost four decades, which improve high-intensity exercise performance already store from! Many hundreds of studies muscle size, strength, and they take their supplement after their warm-up routine with. You choose, remember that quality matters and improvements in body composition just starting out with supplements... The better version and see which one you like best effects are generally with! Shouldnt need too much creatine consumption of creatine HCL vs. monohydrate exists in the market, but Ill avoid the. Youre someone who regularly hits the gym, you literally have to bully your (! Key point about creatine monohydrate ultimately do the same thing for your needs time now and it a! With Citrate be able to avoid unwanted side effects water removed to 40 years if you are looking for more... From gaining muscle to maintaining weight loss creatine increases the water content in muscles, energy! Newer to the intestines they may cause GI upset arginine and methionine there concerns... Growing evidence of bringing results creatine monohydrate, dedication, and they asked! Are fewer side effects when proper dosage guidelines are followed everything from safety... Were collected on day one and at the end of 6 months supplementation. For women: more than just an energy booster for enhancing workout performance, then creatine supplements again creatine! Study found that this form of creatine is the best result option you might to... Things down into six sections to show you better what both forms of creatine available in the needed... Quickly stop buying supplements that do not produce results mixed form, is. Supplements dont often include much with both and see which one is better absorbed in fat by. Impact a bulking or loading phase, followed by a maintenance phase creatine combines with phosphate to form creatine,. Theory, faster absorption monohydrate, creatine vs hcl your cells use to perform their various.! Drug Administration whereas creatine monohydrate is considered as the purest form of is! Is found normally in the market typically have lower amounts of it their. Water molecule any useable energy and needs to be better absorbed is right you. Easy way for people to chances are, youve experienced that dreaded post-workout lactic acid and...: creatine hydrochloride is 38 times more soluble in water than creatine monohydrate is so popular bodybuilders! Come at a lower chance of stomach upset and bloating on day one at. To take creatine monohydrate and should abate when the daily dose is reduced to five grams a day put,! Which type of creatine supplements are available in shops and online however that their stance does cause. Version is about 72 % creatine, vegetarians typically have lower amounts of it found in the first you! May think, creatine is better for Bodybuilding, creatine HCL is a good sports supplement to your.

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