Creatine HCL offers many advantages, including quicker absorption rates, reduced side effects and smaller doses. We cannot search for an empty value, please enter a search term. One of the main reasons for this is its tried, tested and proven results, making it a highly effective ally in building muscle. An unpublished study carried out by researchers at Vanderbilt University looked at creatine HCL and creatine monohydrate mixed in separate glasses of water. With this popularity comes a lot of competition. Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, Kreider RB. 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. Which Is Better Creatine Ethyl Ester Or Creatine Monohydrate. 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 monohydrate costs $.12 for every serving. Navigate to the page search keywords input, Display the next step by step overlay image, Display the previous step by step overlay image. I did however find a study conducted using it by researchers at Vanderbilt University. Creatine Monohydrate is the normal, original creatine that people have been using for decades. Why New Year’s Resolutions Fail | How to be Forever Fit. Sportsci.org. 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. This study has not been published in a peer-reviewed journal which is the gold standard for scientific research. Creatine monohydrate is the original supplement that has been around for the longest and is most widely used. While both HCL and monohydrate are utilized for the same end purpose, achieving the earlier mentioned results. So if you want the reassurance of a proven, tested product, creatine monohydrate is the one for you. While this is enough to show that creatine monohydrate is much, much less expensive there’s more. The ‘no contest’ has to rule as the same research doesn’t exist for creatine HCL. Monohydrate is also considered the purest form of creatine available. Keep reading to find out. Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL. Creatine monohydrate is a molecule that is naturally present in the human body, especially in the skeletal muscles. 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. Several studies show that creatine monohydrate is safe to use as long as you’re healthy. Quick Creatine Nitrate vs Creatine Monohydrate Summary Points. Even though you’re taking less per serving you will also use a can of creatine HCL faster than monohydrate. In a battle between creatine hcl vs. monohydrate, do you have an idea of who the winner might be? 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 There are two main forms of creatine supplement – creatine hydrochloride (HCL) and creatine monohydrate. Creatine monohydrate is the original supplement that has been around for the longest and is most widely used. Sales from our online store help to support this work. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/. Micronized vs. Monohydrate Creatine – Is there a Difference? Claim #1: Liquid creatine serum is absorbed faster and more efficiently than powdered creatine monohydrate. 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. Kreider, RB. • By Gareth Gray. You’ll get more bang for your buck with monohydrate. 2003 Feb;244(1-2):95-104. 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. Actually micronized refers to a type of creatine monohydrate. This also implies that no loading phase is required as it is with monohydrate. ), Everything You Need To Know About Creatine Loading. Creatine monohydrate supplements, on the other hand, require that you take about 20 grams (about 6 teaspoons) a day for 5-7 days and then 5 grams a day thereafter to keep your muscles full. They then filtered the water to see which solution contained more undissolved creatine. Misc. As opposed to creatine monohydrate, you need less creatine HCL to get the same results. SKW creatine (made in … J Int Soc Sports Nutr. Check out our Black Friday Deals live right now! Results from this study shows that when compared to creatine monohydrate, more creatine HCL dissolves in water. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. As it is more quickly absorbed, water retention is not a concern and by absorbing faster into your bloodstream, side effects are reduced. If there’s anything you think we can do to better help you, please let us know. In fact, micronized is a way too fancy way of saying the granules are smaller / finer. Powdered Or Liquid Creatine Supplements. 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. Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate. 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). 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. By Tyler Stark, • They should make this clear on their label. One of the main pluses is its purity, being around 99.8 percent, not to mention it is the more affordable option. One of the main pluses is its purity, being around 99.8 percent, not to mention it is the more affordable option. 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. As you can see above, the clear winner in this battle is creatine monohydrate. While HCL requires smaller daily doses, monohydrate compensates with a lower price per serving and greater volumes in each container. Creatine Loading Phase | Is It Really Necessary? 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. Keep reading to see what I learned and to learn for yourself if creatine HCL is the better choice. By Ian Roden, • By Myprotein, • One can lasts several months and costs pennies per serving. 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. There is more than one form of creatine. Promera Sports, which makes Con Cret, the leading creatine HCL supplement claims that you only need to take ¼ of a teaspoon daily. Several companies use it with the most popular being Con Cret by Promera Sports. As such there is more proof of its effectiveness than any other kind. 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. Purity is important when searching for a creatine product, because, the purer, the more effective! Creatine monohydrate costs $.12 for every serving. 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. Anhydrous creatine contains 100% creatine, whereas classical creatine monohydrate has approximately 90% of pure creatine. Over the years there have been lots of it, with several new and supposedly ‘better’ types of creatine hitting the market. Neth J Med. And research shows that when subjects consume the same amounts of creatine HCL and creatine monohydrate, the creatine HCL is absorbed by the … The most common and popular are creatine HCL and creatine monohydrate. How does it help? 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. 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 jury is therefore out without enough research proving the effectiveness of HCL on muscle development. A few years ago another type of creatine supplement hit the market, making the same claims of superiority as it predecessors. 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