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Creatine HCL vs Monohydrate: What The Data Says About Which Is Better Nutritioneering

Allocation of % change in body water by creatine type (Adapted from de Spillane, Mike, et al.). An increase in intracellular water relative to extracellular water is an indication of favorable changes in body composition – not bloating. While it’s true that creatine does increase the amount of water in your body, that’s not the same thing as bloating. So it’s important to understand where water is stored and what that means.

To discover if water is an issue with low calories try the creatine and see if bloating occurs. Taking your creatine supplements correctly is the key to getting the most out of your supplements and not flushing your hard earned cash down the toilet. Studies have been done extensively on monohydrate and while creatine hcl is promising to reduce bloat and gi problems, there still isn’t enough research out there to prove it better than monohydrate. Unless specifically listed, all studies referenced in this article were done on monohydrate.

Creatine supplements come in a variety of brand names and products. The supplements are available over-the-counter at vitamin, drug, and grocery stores and online. As far ashow to take creatine, when it comes to timing, there’s no difference between taking creating before, during, or after a workout. Your best bet is to take creatine before your workout, or with one of your meals.

We recommend you try monohydrate if you’re new to creatine, or supplements. It’ll introduce a new approach to supplementation and its reputation speaks for itself. This means you will likely see increases in overall strength with no negative impacts on recovery time. For reference, hydrochloride’s abbreviation can be either HCL or HCI, which is why you will see either usage on creatine hydrochloride supplements. This is stupid, I’ve said it a million times already, but once your muscles are saturated with creatine, it doesn’t matter how fast your next dose is absorbed.

“The literature recommends seem to suggest a ‘loading’ dose of 10-20g for five to seven days followed by a 3-5g ‘maintenance’ dose thereafter,” says Kasper. “In reality, it is dependent upon the speed at which you are looking to load .” If you’re going to buy creatine, I recommend pure creatine monohydrate from Naked Nutrition. I’ve like this brand because they give you exactly what you need without any of the fluff or fillers. Out of the 5 remaining categories, creatine HCL wins two, but they are low relevance. As promised, I’ve examined the most common marketing claims for why creatine HCL is supposedly better than creatine monohydrate.

The compound is also found in food, predominantly animal products like beef, chicken, pork, and fish. A typical, omnivorous diet provides 1–2 grams of creatine per day . It’s primarily used for its ability to increase muscle size, strength, and power. It may also have other health benefits related to aging and brain function. Creatine increases sweating in many users and increases work even with less calories. The effects on the brain help with thinking even when carbs are low.

Notably, the HCl form is much more soluble in water than the monohydrate form . Thus, a significantly lower volume of liquid can fully dissolve creatine HCl. It is available from so many manufacturers, is affordable, and it is proven. If you like how you respond to monohydrate, switch it up to hydrochloride during your next cycle. Both forms of creatine may seem like the magic bullet, and while they do lead to gains in strength and size, they have some drawbacks. Both forms of exercise rely on ATP, but to different extents, which has to do with the concept of force versus endurance.

This is where creatine supplementation comes into play, your body can only store enough ATP for about 10 seconds of high-intensity workouts, at this point your body must start producing more ATP. It doesn’t matter too much when you use it or what you mix it with. In short, creatine is a multi-purpose supplement that has a number annies protein bars of benefits for both physical and mental performance. Taking a superdose of 20,000mg of creatine for four or five days is safe but unnecessary, says nutrition adviser Chris Mohr. Research suggests that your strength gains will catch up after 30 days. But the added weight will help your muscles feel bigger, fuller and stronger.

If you’re sensitive to caffeine, it’s best to avoid taking it with your creatine supplement. Ultimately, it’s best to start with a lower dose of whichever form you choose and increase it gradually until you find the sweet spot. This will help minimize any side effects and ensure that you’re getting the most out of your supplement. There is no definitive answer to this question as it depends on a number of factors, including your individual response to creatine.