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The majority of studies have focused on the effects of creatine monohydrate on performance and health; however, many other forms of creatine exist, HCL for example. Faye Reid has a Master of Science in Sport Physiology and Nutrition. Powdered Or Liquid Creatine Supplements. Your muscle tissue stores creatine as phosphocreatine. This is true even when it’s take consistently for several years (4). By Ian Roden, • 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. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. I searched PubMed and didn’t find any results for research on creatine HCL. The trouble is that creatine HCL has very little in the way of scientific research available. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. This means that it will be broken down quicker in your body and more easily absorbed by your muscle cells. 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. By Jennifer Blow, • The ‘no contest’ has to rule as the same research doesn’t exist for creatine HCL. By Myprotein, • By Tyler Stark, • 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. The cost per serving of Con Cret, the most popular creatine HCL supplement is $.68. 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. All it’s increased solubility means is that it may be a little easier to drink. By Logan Berman, • • By Gareth Gray. Creatine also helps your body to produce more ATP, which essentially helps your muscles to work harder and function better during a training session. Micronized vs. Monohydrate Creatine – Is there a Difference? 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. 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. Creatine Loading Phase | Is It Really Necessary? Since this is such a bold claim, I did some research to find out whether this claim is true. 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. Writer and expert / We cannot search for an empty value, please enter a search term. 2018-02-23 11:30:06 Sportsci.org. This is because it only has 48 serving per contains whereas a 2000 gram can of creatine monohydrate has 400. 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. One of the main reasons for this is its tried, tested and proven results, making it a highly effective ally in building muscle. Creatine monohydrate costs $.12 for every serving. In this study, researchers mixed creatine HCL and creatine monohydrate in separate glasses of water. 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. If that was the case, other supplements like creatine monohydrate capsules and chews would be worthless. 2011 Feb;69(2):79-81. 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. Actually micronized refers to a type of creatine monohydrate. 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. I also recommend using a micronized creatine monohydrate supplement since it dissolves best in water which makes it easier to drink. They should make this clear on their label. With this popularity comes a lot of competition. Creatine monohydrate costs $.12 for every serving. As opposed to creatine monohydrate, you need less creatine HCL to get the same results. Creatine is turned into creatine phosphate, which is … Creatine HCL offers many advantages, including quicker absorption rates, reduced side effects and smaller doses. 2003 Feb;244(1-2):95-104. Let’s not get ahead of ourselves, though. As such there is more proof of its effectiveness than any other kind. There is little proof of this, with no formal research to prove that HCL is, therefore, the most convenient of the two supplements. The jury is therefore out without enough research proving the effectiveness of HCL on muscle development. While they all claim to be better, studies show that none are superior to good old creatine monohydrate (1,2). Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/. As such there is more proof of its effectiveness than any other kind. • By Katie Mclean, 2018-04-05 11:00:25 It’s called creatine HCL. 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. One of the main pluses is its purity, being around 99.8 percent, not to mention it is the more affordable option. 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). 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. A product that meets these criteria is Creatine Edge. Creatine Monohydrate vs. Creatine Phosphate Can anyone shed some light on what the best creatine supplement choice is? Several studies show that creatine monohydrate is safe to use as long as you’re healthy. If you are uncertain whether creatine may conflict with any pre-existing medical conditions, ask your doctor before trying this supplement. Several companies use it with the most popular being Con Cret by Promera Sports. Determining a winner in this category is a little trickier. 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. 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. Monohydrate is also considered the purest form of creatine available. While this is enough to show that creatine monohydrate is much, much less expensive there’s more. Over the years there have been lots of it, with several new and supposedly ‘better’ types of creatine hitting the market. Its high level of concentration also provides another advantage over creatine monohydrate. They range from creatine in buffered and ester formulations to liquid based products. Thank you for supporting our work! An unpublished study carried out by researchers at Vanderbilt University looked at creatine HCL and creatine monohydrate mixed in separate glasses of water. 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. Creatine Monohydrate is the normal, original creatine that people have been using for decades. 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. 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