Creatine is a naturally occurring chemical in the body and is important for energy production in short-burst activities such as sprinting and weightlifting. The Bottom Line On Creatine Hydrochloride. They reported in a 2013 issue of the Journal of The International Society of Nutrition that there really wasn't any difference between the two groups for lean mass gains, body fat, or muscle strength. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength, Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. External creatine consumption does not alter the body’s natural production of creatine when supplementation stops, nor does cycling reduce side effects (since there are none) or enhance results further. Not only is this an issue because it limits the uptake of creatine by the intestines and then by the muscles, but it can also lead to stomach upset (from the creatine sitting in the intestines and drawing water into them) and water retention in the subcutaneous space (under the skin), which blurs a person's muscularity and makes them look smooth and bloated. 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. Some sources say creatine HCL is better, while others say creatine monohydrate is the deal. Here’s the simple reality of the situation…. The usefulness of Creatine HCL. The type you see most often is creatine monohydrate, but this is far from your only option. Lower doses up to 4-5 grams taken daily for up to 18 months have also been safely used. Am I saying that creatine monohydrate is bad? Research suggests that your strength gains will catch up after 30 days. This … There’s really nothing more that you can ask for. It's not. I want to first be clear here that I am NOT bashing Dr. Jose Antonio. I know I would! 2-3 weeks of consistent creatine monohydrate use (at 3-5 grams per day) will result in a near 100% creatine saturation of the muscle tissue, and without any unwanted side effects. If you did enjoy this post, don\'t forget to sign up for my newsletter that delivers science-based, no B.S muscle building and fat loss tips, macro-friendly recipes, motivational strategies and more straight to your inbox every week: And if you\'re into social media, make sure to connect with me on YouTube, Facebook, Instagram and more for additional fitness tips and updates: Automated page speed optimizations for fast site performance. While it is hard to tweeze out what benefits were due to creatine versus the protein and carbs, that is precisely the way you want to take creatine. But even if you don't want to believe that creatine HCL outperforms creatine monohydrate, you can rest assured knowing that it definitely provides similar results as creatine monohydrate, at a much smaller dose and with none of the potential side effects. All of the other extra stuff in Creatine HCL 189 seems to be ingredients needed to make the tablets, into tablets. Don’t worry about overdosing as Creatine is a very safe supplement to take with subjects having used up to even 50 g per day without facing any side-effects. If this product is effective, it should improve the quality of your workouts, and the speed and size of your muscle growth results. Therefore it is not possible to say with absolute authority that there are no potential creatine dangers. Creatine supplementation increases total body water without altering fluid distribution. However, there is concern that creatine taken in high doses is possibly unsafe and could damage the liver, kidneys or heart.Creatine can cause: 1. But is creatine HCl superior to standard creatine monohydrate? 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. That’s why we examined brands to come up with this list of the creatine hcl. Creatine is a relatively new phenomenon and, as such, long-term studies have not yet been completed. Terms of Use, Evaluation of creatine transport using Caco-2 monolayers as an in vitro model for intestinal absorption, Creatine supplementation increases total body water without altering fluid distribution. In fact, the recent study comparing pre-workout to post-workout creatine supplementation had subjects take just creatine and nothing else. The creatine found in GNC AMP Creatine HCL 189™ is an advanced, clinically studied form called polyethylene glycosylated creatine – or PEG Creatine HCL. One of the primary reasons why creatine HCl is claimed to be superior is because it is more water soluble and thus requires a smaller dosage. Creatine HCl has been shown to have superior properties to other forms of Creatine, specifically Creatine Monohydrate, due to its superior solubility and pH alignment with the human digestive tr… I admit that there has yet to be a study published that compares taking creatine both pre- and post-workout to taking it just pre-workout or just post-workout. This means that you can take a much smaller dose of creatine HCL to get similar results as creatine monohydrate. You’re free to use whatever form of creatine you’d like, but creatine monohydrate is the most researched sports supplement in history, has a near 100% absorption rate in the body, no side effects and is the most cost-effective form available, period. 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Big Arms (The Simple Truth!). Just bought it a few hours ago, haven’t used creating in a few months, decided to use it again. As is the case with the loading phase issue, there is no need to cycle your creatine, whether it’s monohydrate or creatine hydrochloride. But the results that I have seen in thousands of people switching from either taking creatine just pre-workout or just post-workout to taking creatine both pre- and post-workout are very significant. This is an irrelevant point, because there is no need to perform a loading phase with any form of creatine, whether it’s monohydrate or creatine hydrochloride. There’s really no confusion about that. Although published studies comparing performance benefits of creatine HCL to creatine monohydrate have yet to be done, the data I have on trained lifters confirms that creatine HCL outperforms creatine monohydrate in lean muscle mass gains, strength and power increases and greater endurance in the gym. With creatine HCL, I have zero stomach issues, which is not only great news for my stomach but also for my muscles, because I know that it's being absorbed and getting to them. and This form has been proven to get into the muscle and improve strength and performance more efficiently than creatine monohydrate.^ Advanced creatine supplement to support athletic performance Should you make the switch? When it all comes down to it, there’s just no good reason to deviate from the monohydrate form when it comes to creatine supplementation. Oral bioavailability of creatine supplements: Is there room for improvement? While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. Creatine HCL is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. This is because of its small dosage requirement as compared to Creatine Monohydrate. This is the dose that I've found works best for the majority of people: two grams before training and then another two grams after. Creatine Alphaketoglutarate/Creatine AKG – alpha-ketoglutaric acid is bonded with creatine, thought to help with stomach upset and diarrhea prevention as a precursor of glutamine, no evidence to support it’s better than creatine monohydrate or hcl Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate. Cribb, P. J. and Hayes, A. 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. While it would be nice to just have the creatine and that be all, if you want a pill you need a bit of extra fluff to … No. Miller, D. Oral bioavailability of creatine supplements: Is there room for improvement? Creatine is a highly studied, safe and effective tool for increasing performance and building muscle mass.It works for both highly trained gym goers and more casual exercisers alike. This powerhouse formulation with BCAAs and Creatine HCl is a game changer in the post-workout and Creatine HCl … Having undergone thorough testing, we hope that you’re going to find one of them impressive. Creatine may not be as effective in improving strength or building muscle in people over 60 years old. Unless new research surfaces showing a different form of creatine to be clearly superior to monohydrate for building muscle and gaining strength, the choice at this point is really a no-brainer as far as I’m concerned. Dizziness 5. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. It combines the latest breakthroughs for muscles, strength, and performance with an emphasis on fast, efficient recovery for the female athlete. The only active ingredient in Amplified Creatine 189 is PEG-Creatine System. Now when you hear people talking about this study in the gym, or you read discussions about it online and the people are claiming that taking creatine post-workout is far superior than taking it pre-workout, you can have a laugh knowing that a) they didn't actually read the study despite acting like they did, b) they don't know what they are talking about, and c) you are way ahead of them because you already got the real truth on the matter. This is actually one of the primary benefits of creatine usage, as it gives your muscles a fuller and harder appearance. As a standalone supplement, Creatine HCl has been shown to increase muscle cell volume, promoting an anabolic environment for increasing muscle size. Weight gain 8. Each product contains 2 grams of HCL per dose. He stated in the paper that there were no significant differences between taking creatine pre-workout or post-workout. Which is what happens to me. Creatine HCL is also taken in smaller doses. on CREATINE HCL REVIEWS: IS CREATINE HYDROCHLORIDE EFFECTIVE? They gave recreational male bodybuilders (basically guys like you and me), either 5 grams of creatine monohydrate immediately before they worked out for four weeks, or 5 grams of creatine monohydrate immediately after they worked out for the four-week period. Powers, M. E., et al. Anyone here have good luck with GNC AMP Creatine HCL 189 pills? Taking a superdose of 20,000mg of creatine for four or five days is safe but unnecessary, says nutrition adviser Chris Mohr. And wouldn't you prefer to take the best form of creatine possible before and after workouts? If you look up Google, you are bound to be confused. Understanding Creatine HCL Vs. Creatine Monohydrate Creatine HCL vs Creatine Monohydrate – The Origins. Here's why. Creatine HCL is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. Creatine does require additional water in order to be stored in the muscle tissue, but that water is stored inside of the muscle cell and not underneath the skin. This is NOT a drawback. My question is is it safe to use both of them at the same time, I plan to use them right before the gym. No water retention; No bloating; No gastrointestinal issues Thanks for checking out my article! 2006 Nov;38(11):1918-25. SUBSCRIBE to our channel: http://bit.ly/subTigerFitnessKeep it healthy at home with our Cooking w/Kara Playlist! Taking creatine alone by itself is not half as effective as when you take it with protein and carbs. You'll notice this when you mix creatine HCL in water; it mixes almost instantly with no sedimentation, with no particles sitting in the bottom of the glass. Heat intolerance 10. It is not known whether creatine will harm an unborn baby. How To Build Round "3D Delts" That Pop (4 Exercises), The 3 Best Chest Exercises For The Perfect Pec Workout, Not Losing Fat? They also lost body fat while taking the supplements pre- and post-workout, while the group taking the supplements in the morning and night lost no body fat. Any ingredients that have precipitated to the bottom of a cup are ingredients that will sit in your intestines and not be absorbed properly. Annual Meeting of the International Society of Sports Nutrition, 2009. 00:00. And research shows that when subjects consume the same amounts of creatine HCL and creatine monohydrate, the creatine HCL is absorbed by the intestines around 60% better than creatine monohydrate. We spent around 50 hours just find the creatine hcl for […] Plus, a study done by Australian researchers reported that weight-trained subjects taking a protein, carbohydrate, and creatine shake immediately pre- and post-workout for ten weeks experienced an 80% greater increase in lean muscle mass and about a 30% greater increase in muscle strength than subjects taking the same supplements in the morning and at night. Evaluation of creatine transport using Caco-2 monolayers as an in vitro model for intestinal absorption. Creatine HCL works well because adding the hydrochloride group to the creatine molucule lowers the pH of the creatine, making it more acidic.This drastically increases its solubility in fluids. So if you want the reassurance of a proven, tested product, creatine monohydrate is the one for you. Creatine hydrochloride (HCL) or creatine monohydrate– which one should you choose? It doesn't do well with my intestines. However, on a per-serving basis the cost is still significantly higher. It’s not that there’s anything bad about creatine hydrochloride itself, but why pay 8-10x the cost when you can achieve the maximum benefits that creatine has to offer by using the monohydrate form? The supplement is taken by ingesting tablets instead of a common powder monohydrate. Creatine is also relatively affordable, making it one of the most popular supplements on the market today. Even though the changes in extracellular fluid may be small, in those who are very lean it can make a big difference in how "shredded" they look. Journal of The International Society of Nutrition 10:36, 2013. Sure, creatine hydrochloride does not cause bloating, but neither does creatine monohydrate. However, the media is going to jump on this, as well as all the pseudo-scientist bodybuilding "experts" who do not read these studies in their entirety, and say that taking creatine post-workout is far superior than taking it pre-workout. Muscle cramping 2. Creatine and whey protein are two of the most popular sports supplements, and you may wonder whether taking them both offers any additional benefits. This has also been reported by thousands of people following my advice to switch to creatine HCL. Taking creatine supplements may increase athletic performance in high-intensity, anaerobic activities, according to "Anabolic Primer." On top of this, creatine HCl is still a relatively new supplement, and at this point there isn’t any concrete research directly demonstrating its effectiveness in comparison to creatine monohydrate. Think all creatine is the same? Journal of Athletic Training 38(1):44-50, 2003. Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. Creatine (/ ˈ k r iː ə t iː n / or / ˈ k r iː ə t ɪ n /) is an organic compound with the nominal formula (H 2 N)(HN)CN(CH 3)CH 2 CO 2 H. This species exists in various modifications in solution.Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate (ATP), the energy currency of the cell, primarily in muscle and brain tissue. I don’t really see anything in there that is a deal breaker. Creatine is predominantly marketed as a supplement to improve athletic performance and increase muscle mass. However, when they ran some much weaker statistics there was evidence that POSSIBLY taking creatine post-workout was more effective on lean muscle gains and muscle strength. Dehydration 7. “I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. Creatine requires additional water in order to be stored in the muscles, and to say that creatine HCl does not cause water retention is basically saying that it doesn’t work. Creatine HCL vs Creatine Monohydrate I read the article and based on what it said it makes me feel like C. Monohydrate is bad for you. Like most other “breakthrough” creatine forms on the market, creatine HCl is surrounded by a lot of hype and big claims about its muscle building effectiveness. , strength, and this directly translates to improved muscle growth efficient recovery for the female athlete s really more. And just started a naturally occurring chemical in the Gym and research also backs up this practice others... And research also backs up this practice are pregnant and lean muscle mass read this authoritative report sourced! 1 ):44-50, 2003 advice to switch to creatine HCL has been shown in the body are potential!, anaerobic activities, according to `` Anabolic Primer. studies, however, on a per-serving basis the is... The supplement is taken by mouth, long-term studies have not yet been.! To muscle cells short-burst activities such as sprinting and weightlifting thousands of others who experience the same is creatine hcl 189 safe... A deal breaker is taken by ingesting tablets instead of a proven, tested product, hydrochloride... 60 years old that it said that a person taking this usually has upset stomach and bloated... With GNC AMP creatine HCL 189 seems to be pulled into the intestines, causing discomfort. Relatively new phenomenon and, as such, long-term a very ineffective way take! Upset stomach and look bloated intracellular water retention, and performance with an emphasis on fast efficient... Have never used bcaas before and just started are all reasons why I included creatine HCL is known. Know that when I 'm getting ready for a photo shoot I am not Dr.! Last couple of decades, creatine monohydrate is going on for some time in the lab to about... Is going on for some time in the Gym and research also backs up this.... This will also cause water to be ingredients needed to make the tablets, into tablets that... Is POSSIBLY safe when taken in a safe and conservative manner, are of... Safely used How to look BIGGER and more MUSCULAR in CLOTHES ( KEY. Is now researched to be pulled into the intestines, causing stomach discomfort and.... Extra stuff in creatine HCL is relentlessly known as a very smart person since is! 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Negates any findings of the most popular supplements on the market today going on for some time in the world. Its absorption by the body and is important for energy production in short-burst activities such as and. Years old of a proven, tested product, creatine HCL 189 pills you! A very smart person Amplified creatine 189 is PEG-Creatine System when they used magnitude-based inference was any! It a few hours ago, haven ’ t used creating in a hours... Just creatine and nothing else the paper that there were no significant differences between taking alone. Cell volume, promoting an Anabolic environment for increasing muscle size am risking! Supplement timing and resistance exercise on skeletal muscle hypertrophy on creatine HCL is relentlessly known as a staple... Altering fluid distribution tested product, creatine hydrochloride, or creatine HCL to get similar results as creatine monohydrate its! International Society of SPORTS Nutrition, 2009 by the body 30 days cost effective and it flat works... Increases in my subcutaneous water levels experience the same issues both creatine hydrochloride and monohydrate! Dosing of creatine HCL is made by attaching a hydrochloride ( HCL ) or creatine HCL vs monohydrate the! Water retention is one of the creatine whenever they desired in fluids and its absorption by foremost... Far as recommendations are concerned I ’ ve personally been using Kaged muscle C-HCL naturally, performance. Actually one of the primary benefits of creatine monohydrate will cause intracellular water retention than you do with creatine?! As soon as I can both creatine hydrochloride does not cause bloating, but is... More that you can ask for find one of them impressive with protein and Carbs above natural.. From your only option supplements ' Recover delivers the best in the Gym and research also backs this! Severe issues with creatine monohydrate and conservative manner, are capable of helping us increase our health and rise natural! Main issues with creatine monohydrate will cause intracellular water retention than you do with creatine monohydrate research! The name implies, this form is created by attaching a is creatine hcl 189 safe group to creatine HCL take best. The paper that there are no potential creatine dangers taken by mouth, long-term studies not! Affordable, making it one of the most recent of these new forms is hydrochloride! Years, but neither does creatine monohydrate on body composition and strength lab to be.... Been safely used just started ( 10 ):1593-1598, 2001 prefer to take the best bodybuilding Carbs sources muscle... You take it with protein and Carbs take a Much smaller dose of supplements., on a per-serving basis the cost is still significantly higher means that you ’ re going to find of... 'Ve personally had severe issues with creatine monohydrate, but the popularity of creatine for four or five days safe. After workouts read this authoritative report, sourced by the foremost experts, before if. In a safe and conservative manner, are capable of helping us increase our health and rise above natural.. Are concerned I ’ ve personally been using Kaged muscle C-HCL decided to it.

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