This is true even when it’s take consistently for several years (4). Site Navigation - use tab or left/right arrows to navigate, use down arrows to open sub menus where available, press escape key to return to top level. Creatine is a substance that’s naturally produced by the body. This means that it will be broken down quicker in your body and more easily absorbed by your muscle cells. Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate. We like a supplement that we know will work, and while you can take the word of the experts that HCL is effective in tiny doses, making it the more convenient to take and transport, monohydrate is proven to work at the aforementioned dose. As such there is more proof of its effectiveness than any other kind. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. This wondrous supplement, however, comes in more than one popular form. Actually micronized refers to a type of creatine monohydrate. She puts her passion into practice as goal attack for her netball team, and in competitive event riding. 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. Phosphocreatine synthesizes during high-intensity exercises, such as lifting weights, to provide your muscles with extra energy. • By Gareth Gray. I searched PubMed and didn’t find any results for research on creatine HCL. 2003 Feb;244(1-2):95-104. Creatine Monohydrate is the normal, original creatine that people have been using for decades. But what is the difference, and which is better? Sales from our online store help to support this work. 2012 Sep 13;9(1):43. doi: 10.1186/1550-2783-9-43. Expert research suggests that you only need a daily quarter of a teaspoon of creatine HCL for it to be effective, while monohydrate requires a loading phase of 15 – 20 grams and then 5 grams on a daily basis to keep your muscles saturated. This study has not been published in a peer-reviewed journal which is the gold standard for scientific research. Determining a winner in this category is a little trickier. 3. 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. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Check out our Black Friday Deals live right now! I also recommend using a micronized creatine monohydrate supplement since it dissolves best in water which makes it easier to drink. While HCL requires smaller daily doses, monohydrate compensates with a lower price per serving and greater volumes in each container. Creatine Monohydrate vs. Creatine Phosphate Can anyone shed some light on what the best creatine supplement choice is? We also have dozens of studies which show that when taken properly (20 grams a day for 5 days followed by 5 grams a day thereafter), creatine monohydrate can safely help you build muscle, get stronger, and recover faster between sets of intense exercise like sprints or lifting weights (3). Even though you’re taking less per serving you will also use a can of creatine HCL faster than monohydrate. With this popularity comes a lot of competition. What Are Their Side Effects? There are two main forms of creatine supplement – creatine hydrochloride (HCL) and creatine monohydrate. 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 While this is enough to show that creatine monohydrate is much, much less expensive there’s more. Creatine monohydrate, however, has been around longer than any other, with more research confirming its effectiveness, not to mention its affordability and purity. Writer and expert / Companies selling it claim that it requires a much smaller dose to get the same benefits as you can from creatine monohydrate. As it is more quickly absorbed, water retention is not a concern and by absorbing faster into your bloodstream, side effects are reduced. This doesn’t mean too much since it doesn’t have to dissolved in water before consuming to be effective. They range from creatine in buffered and ester formulations to liquid based products. Monohydrate is also considered the purest form of creatine available. Creatine is turned into creatine phosphate, which is … Creatine monohydrate supplementation has been shown to increase fat-free mass and high muscle strength, possibly via cell swelling (8). In fact, micronized is a way too fancy way of saying the granules are smaller / finer. Let’s not get ahead of ourselves, though. Navigate to the page search keywords input, Display the next step by step overlay image, Display the previous step by step overlay image. If there’s anything you think we can do to better help you, please let us know. Misc. Several companies use it with the most popular being Con Cret by Promera Sports. Creatine is so popular that it’s used by men and women from all walks of life from weekend warriors to Crossfitters and professional athletes. The most common and popular are creatine HCL and creatine monohydrate. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Creatine monohydrate is the original supplement that has been around for the longest and is most widely used. Even though you’re taking less per serving you will also use a can of creatine HCL faster than monohydrate. 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). Keep reading to find out. Anhydrous creatine contains 100% creatine, whereas classical creatine monohydrate has approximately 90% of pure creatine. Creatine monohydrate is the original supplement that has been around for the longest and is most widely used. • An unpublished study carried out by researchers at Vanderbilt University looked at creatine HCL and creatine monohydrate mixed in separate glasses of water. There is little proof of this, with no formal research to prove that HCL is, therefore, the most convenient of the two supplements. 2018-02-23 11:30:06 Claim #1: Liquid creatine serum is absorbed faster and more efficiently than powdered creatine monohydrate. As you can see above, the clear winner in this battle is creatine monohydrate. Mol Cell Biochem. Quick Creatine Nitrate vs Creatine Monohydrate Summary Points. All it’s increased solubility means is that it may be a little easier to drink. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, Kreider RB. It’s called creatine HCL. The reason creatine monohydrate is so popular is that it works, big time in over 80% of the people taking it properly according to Stu Phillips, a kinesiologist and outside expert for the Gatorade Sports Science Institute. Creatine monohydrate supplementation does not augment fitness, performance, or body composition adaptations in response to four weeks of high-intensity interval training in young females.
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