What we also don’t know is whether the creatine HCL converts to worthless byproducts after drinking or if it’s stored in your muscle cells in adequate amounts to produce results. By increasing water content in muscle cells, it enhances muscle growth. When it comes to bodybuilding and strength gains for athletes during resistance training, creatine is up there, arguably, with whey protein for a must-have in your arsenal of supplements. While this is enough to show that creatine monohydrate is much, much less expensive there’s more. J Int Soc Sports Nutr. Keep reading to see what I learned and to learn for yourself if creatine HCL is the better choice. 2003 Feb;244(1-2):95-104. Creatine HCL is purported to be a more concentrated version of creatine monohydrate and for that reason it’s absorbed 60% more easily by the body. Sales from our online store help to support this work. The fact that it works makes it much more convenient since it’s a major hassle to learn you’re using a supplement that doesn’t produce results, not matter how much less you need to mix and drink every day. This wondrous supplement, however, comes in more than one popular form. 4. This makes it dissolve better in liquid and some report it’s easier on their stomach. • By Gareth Gray. This study has not been published in a peer-reviewed journal which is the gold standard for scientific research. And research shows that when subjects consume the same amounts of creatine HCL and creatine monohydrate, the creatine HCL is absorbed by the … Why New Year’s Resolutions Fail | How to be Forever Fit. This includes research on its ability to increase strength, recovery rates and the ability to build muscle. At first glance, you may think that creatine HCL is the winner since such a smaller dose is required. Check out our Black Friday Deals live right now! Which is better? By Jennifer Blow, • This means that it will be broken down quicker in your body and more easily absorbed by your muscle cells. 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. Creatine monohydrate costs $.12 for every serving. As you can see above, the clear winner in this battle is creatine monohydrate. Creatine monohydrate is the original supplement that has been around for the longest and is most widely used. Purity is important when searching for a creatine product, because, the purer, the more effective! While HCL requires smaller daily doses, monohydrate compensates with a lower price per serving and greater volumes in each container. Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate. When the water was filtered, more HCL dissolved in the water, which doesn’t prove anything with regards to consuming except that it is easier to swallow. My 68 year old mother even takes it every day to stay strong, healthy, and active. The ‘no contest’ has to rule as the same research doesn’t exist for creatine HCL. 3. 2012 Sep 13;9(1):43. doi: 10.1186/1550-2783-9-43. One of the main pluses is its purity, being around 99.8 percent, not to mention it is the more affordable option. They range from creatine in buffered and ester formulations to liquid based products. As with many of the processes that occur in the body, creatine monohydrate has to undergo a transformation before the body can use this substance. Creatine HCL, or creatine Hydrochloride, is molecularly bound with hydrochloric acid to enhance its solubility and overall absorption rates. As such there is more proof of its effectiveness than any other kind. All it’s increased solubility means is that it may be a little easier to drink. By Logan Berman, • While they all claim to be better, studies show that none are superior to good old creatine monohydrate (1,2). Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. In fact, micronized is a way too fancy way of saying the granules are smaller / finer. If you are looking for a proven supplement guaranteed to work, it has to be monohydrate as many studies have been published on the effective performance of creatine monohydrate. As opposed to creatine monohydrate, you need less creatine HCL to get the same results. Claim #1: Liquid creatine serum is absorbed faster and more efficiently than powdered creatine monohydrate. It’s benefits are supported by published research, is easy to take, costs way less, and is known to be safe. Creatine, The Next Ergogenic Supplement? Due to the fact we don’t have any research as to its effectiveness and that creatine monohydrate is known to work it’s makes the better choice, even though it may not be as convenient to take. 2018-02-23 11:30:06 You may have taken one or both forms in your time as a serious weight lifter. Determining a winner in this category is a little trickier. One of the main reasons for this is its tried, tested and proven results, making it a highly effective ally in building muscle. Micronized vs. Monohydrate Creatine – Is there a Difference? This difference means you will use several cans of creatine HCL before you’d even get through one of creatine monohydrate and as a result spend a lot more money. We’re committed to publishing the most helpful content possible and helping you achieve your health and fitness goals so you can be all you can be. Kreider, RB. Creatine Loading Phase | Is It Really Necessary? A product that meets these criteria is Creatine Edge. Creatine is turned into creatine phosphate, which is … By Myprotein, • So if you want the reassurance of a proven, tested product, creatine monohydrate is the one for you. Since this is such a bold claim, I did some research to find out whether this claim is true. 5. I also recommend using a micronized creatine monohydrate supplement since it dissolves best in water which makes it easier to drink. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. Posted on. Promera Sports, which makes Con Cret, the leading creatine HCL supplement claims that you only need to take ¼ of a teaspoon daily. Several studies show that creatine monohydrate is safe to use as long as you’re healthy. We cannot search for an empty value, please enter a search term. Your muscle tissue stores creatine as phosphocreatine. Creatine monohydrate is a molecule that is naturally present in the human body, especially in the skeletal muscles. It is still the most wide sold creatine product out of all the rest. Unlike creatine HCL, there have been hundreds of published, peer-reviewed studies performed on the monohydrate form of this supplement. Early studies have indicated that creatine HCL is more soluble than creatine monohydrate – but is that the real answer? I searched PubMed and didn’t find any results for research on creatine HCL. Simply put it’s creatine bound to hydrochloric acid. One of the main pluses is its purity, being around 99.8 percent, not to mention it is the more affordable option. This is true even when it’s take consistently for several years (4). Which Is Better Creatine Ethyl Ester Or Creatine Monohydrate. Creatine monohydrate is the original supplement that has been around for the longest and is most widely used. It is then utilized by your body as a quick form of energy during high intensity, short-burst activities such as lifting a heavy weight or breaking into a sprint. This one is more or less a no contest as more than one study has revealed creatine monohydrate is safe and fine for people without pre-existing medical concerns. Results from this study shows that when compared to creatine monohydrate, more creatine HCL dissolves in water. Truth: First of all, I’m not aware of any actual studies or evidence that show that liquid creatine serum absorbs at a faster rate than regular powdered creatine does. Creatine also helps your body to produce more ATP, which essentially helps your muscles to work harder and function better during a training session. The articles, buyer’s guides, and product reviews published on our website are the result of hundreds of hours of product testing, researching, and writing by our staff. Anhydrous creatine contains 100% creatine, whereas classical creatine monohydrate has approximately 90% of pure creatine. In this study, researchers mixed creatine HCL and creatine monohydrate in separate glasses of water. By Lauren Dawes. They should make this clear on their label. The trouble is that creatine HCL has very little in the way of scientific research available. • By Katie Mclean, 2018-04-05 11:00:25 The attached hydrochloric acid muscle also improves the stability of the creatine. Its high level of concentration also provides another advantage over creatine monohydrate. By Ian Roden, • About 90 percent to 95 percent of creatine is stored in the muscles, with the rest found in the heart, brain, liver, kidneys, testes and almost every cell. Creatine HCL offers many advantages, including quicker absorption rates, reduced side effects and smaller doses. Mol Cell Biochem. Phosphocreatine synthesizes during high-intensity exercises, such as lifting weights, to provide your muscles with extra energy. Sportsci.org. When you’re buying a creatine monohydrate supplement, it’s best to buy a product who tests and guarantees the purity of their product. This doesn’t mean too much since it doesn’t have to dissolved in water before consuming to be effective. These issues are more important than its ability to dissolve in water since creatine produces its benefits after being absorbed by your muscles, not in a glass of water. Creatine Monohydrate is the normal, original creatine that people have been using for decades. 2. Neth J Med. Keep reading to find out. Writer and expert / Australian Open | The Top 10 Health Benefits of Playing Tennis, Burn Fat With These 4 Types of LISS Cardio Workouts, High Protein Vegan Meal Prep | Spicy One-Pot Lentil Dal. Navigate to the page search keywords input, Display the next step by step overlay image, Display the previous step by step overlay image. How does it help? Its safety has also been proven in the longer term, which is good to know if you’re a repeat user of creatine supplements. Creatine Monohydrate Benefits & Negatives Creatine monohydrate has the main benefit and advantage of being the creatine form most often used in clinical studies for its effectiveness as a performance enhancing supplement. What Are Their Side Effects? Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, Kreider RB. In looking at the plain chemistry of the metabolism of the compound it make sense that Creatine Phosphate is the best option since the creatine would give off its phosphate to ADP creating ATP and free floating creatine. What they find is that creatine monohydrate doesn’t break down into useless waste products in your body and is able to be stored in your muscles in amounts appreciable enough to help you build muscle, get stronger, and workout harder (3). A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. Accessed 2014 Feb. http://www.sportsci.org/traintech/creatine/rbk.html. The jury is therefore out without enough research proving the effectiveness of HCL on muscle development. Creatine Monohydrate vs. Creatine Phosphate Can anyone shed some light on what the best creatine supplement choice is? As it is more quickly absorbed, water retention is not a concern and by absorbing faster into your bloodstream, side effects are reduced. At the end of the day, how inconvenient is it to mix those extra measures into your shake? Creatine Anhydrous – creatine with the water removed, provides slightly more creatine per gram than monohydrate but no proof that it absorbs better Creatine Citrate – powder bonded with citric acid, thought to provide better absorption over creatine monohydrate, but no studies to prove the claim Several companies use it with the most popular being Con Cret by Promera Sports. Creatine monohydrate supplementation has been shown to increase fat-free mass and high muscle strength, possibly via cell swelling (8).

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