This makes it dissolve better in liquid and some report it’s easier on their stomach. Even though you’re taking less per serving you will also use a can of creatine HCL faster than monohydrate. This is because it only has 48 serving per contains whereas a 2000 gram can of creatine monohydrate has 400. 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. With this popularity comes a lot of competition. Your muscle tissue stores creatine as phosphocreatine. 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. 2. This is true even when it’s take consistently for several years (4). 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. 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. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/. Conditioning (Ropes, Sandbags, etc. This study has not been published in a peer-reviewed journal which is the gold standard for scientific research. Neth J Med. 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. We cannot search for an empty value, please enter a search term. 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 Monohydrate is the normal, original creatine that people have been using for decades. Thank you for supporting our work! I also recommend reading this article to help you get the most from whichever creatine monohydrate supplement you choose. This also implies that no loading phase is required as it is with monohydrate. The trouble is that creatine HCL has very little in the way of scientific research available. Kreider, RB. 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. • By Gareth Gray. Creatine, The Next Ergogenic Supplement? Its high level of concentration also provides another advantage over creatine monohydrate. Creatine pulls water into your muscle cells, increasing protein synthesis. One can lasts several months and costs pennies per serving. Creatine is turned into creatine phosphate, which is … Faye Reid has a Master of Science in Sport Physiology and Nutrition. Mol Cell Biochem. As opposed to creatine monohydrate, you need less creatine HCL to get the same results. Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL. Results from this study shows that when compared to creatine monohydrate, more creatine HCL dissolves in water. While this is enough to show that creatine monohydrate is much, much less expensive there’s more. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. ), Everything You Need To Know About Creatine Loading. In a battle between creatine hcl vs. monohydrate, do you have an idea of who the winner might be? If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. Even though you’re taking less per serving you will also use a can of creatine HCL faster than monohydrate. So if you want the reassurance of a proven, tested product, creatine monohydrate is the one for you. 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. You’ll get more bang for your buck with monohydrate. At first glance, you may think that creatine HCL is the winner since such a smaller dose is required. Several studies show that creatine monohydrate is safe to use as long as you’re healthy. Creatine monohydrate costs $.12 for every serving. Creatine also helps your body to produce more ATP, which essentially helps your muscles to work harder and function better during a training session. By Ian Roden, • Companies selling it claim that it requires a much smaller dose to get the same benefits as you can from creatine monohydrate. 2011 Feb;69(2):79-81. 2018-02-23 11:30:06 J Int Soc Sports Nutr. My 68 year old mother even takes it every day to stay strong, healthy, and active. Promera Sports, which makes Con Cret, the leading creatine HCL supplement claims that you only need to take ¼ of a teaspoon daily. 5. And research shows that when subjects consume the same amounts of creatine HCL and creatine monohydrate, the creatine HCL is absorbed by the … One of the main pluses is its purity, being around 99.8 percent, not to mention it is the more affordable option. In this study, researchers mixed creatine HCL and creatine monohydrate in separate glasses of water. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Let’s not get ahead of ourselves, though. Creatine monohydrate is the original supplement that has been around for the longest and is most widely used. If that was the case, other supplements like creatine monohydrate capsules and chews would be worthless. Claim #1: Liquid creatine serum is absorbed faster and more efficiently than powdered creatine monohydrate. This includes research on its ability to increase strength, recovery rates and the ability to build muscle. Since this is such a bold claim, I did some research to find out whether this claim is true. Supplementing creatine boosts the natural creatine stores in your body. All it’s increased solubility means is that it may be a little easier to drink. You may have taken one or both forms in your time as a serious weight lifter. 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. As such there is more proof of its effectiveness than any other kind. What Are Their Side Effects? Creatine monohydrate is a molecule that is naturally present in the human body, especially in the skeletal muscles.