Michels notes that “Creatine monohydrate is made up of a creatine molecule and water molecule,” making it the most researched form of creatine. The body makes its own creatine, thus it’s the most similar to that.
Creatine hydrochloride, on the other hand, consists of two molecules: one of creatine and one of hcl. Those who have stomach issues when taking creatine monohydrate can consider switching to this form due to its higher absorption and solubility.
Creatine HCL Versus Creatine Monohydrate
The variations between these forms of creatine are subtle and only become apparent at a cellular level of analysis. Despite their apparent insignificance, these variations have a major bearing on how creatine is absorbed and used in the body.
Creatine Monohydrate
You can purchase creatine supplements almost anywhere, but the most popular kind is creatine monohydrate. It has the longest history of any fitness trend and the most research behind it. One creatine molecule combined with one water molecule is the standard formula for this type. Nonetheless, producers often employ variant methods of processing this type.
The solubility of creatine supplements can be increased through the use of micronized creatine, a procedure used by some manufacturers.
Some producers even eliminate the water molecule entirely. By removing the water, the creatine becomes anhydrous. Despite the allure of a price of “100%,” it actually isn’t all that affordable. There is a wealth of evidence demonstrating the efficacy of all forms of creatine monohydrate. Extensive research suggests that it boosts performance in physical exertion by increasing energy, power, and stamina. This style is also well-known for its ability to increase muscle water content.
Creatine monohydrate’s supplementation method is also crucial. Gaining muscle mass requires a loading phase to maximise storage efficiency. Lacking this stage, you won’t get the full benefits from your workouts and your muscles.
Sodium Creatine Hydrochloride
Creatine HCL is a relatively new supplement, however it is increasing in popularity rapidly. Specifically, a creatine molecule with a hydrochloride group attached.
Improving water solubility and absorption, the hydrochloride is attached rather than water or another molecule. The possible solubility difference is substantial.This creatine form has been shown to be 38 times more soluble than creatine monohydrate. In other words, creatine HCL can be taken in smaller doses while producing the same results as creatine monohydrate. Creatine monohydrate can cause water retention, but its rapid absorption mitigates this risk.
The creatine molecule is more stable because of the HCL that is connected to it. It also suggests that you might not need to wait for the loading phase before seeing results.
What’s the Best Creatine Supplement for Bulking Up?
For a quick review, here’s how creatine works to build muscle mass. To begin, keep in mind that creatine is already stored in your muscles from the food you eat. The anabolic hormone insulin-like growth factor 1 (IGF-1) is stimulated by creatine’s production, which in turn increases energy, power, and endurance during exercise.
Improves post-workout recuperation and the appearance of muscle size by attracting water to the area. When you take a supplement, your muscles will be able to store more creatine. Any creatine supplement will work, although they all have somewhat different effects.
Safety
Let’s start with the issue of security. Supplemental creatine use was formerly met with scepticism due to safety concerns. There were rumours that it had steroid-like effects and led to undesirable outcomes like water retention, balding, and kidney damage.Years of investigation, however, have disproved those assertions. Creatine’s safety and effectiveness have been the subject of countless investigations.
Supplementing with creatine has the support of the International Society of Sports Nutrition. According to their official stance, both short-term and long-term creatine use is safe and well-tolerated by healthy persons.
However, their attitude does not indicate which creatine formulation is risk-freest. Creatine is one of the most studied dietary supplements, although creatine monohydrate has been the subject of most scholarly research. Up till further research is done, the safety of creatine HCL cannot be established.
Effectiveness
So, which form of creatine do you recommend? As far as science is concerned, creatine monohydrate and creatine HCL are both equally effective. When used correctly, both kinds of creatine supplementation promote muscular growth. The degree to which one is absorbed into muscle tissue is the determining factor.
Solubility and absorption are two areas where creatine HCL is thought to excel. One could argue that this type is superior because more creatine is entering the cells in a shorter amount of time and with fewer negative effects.
Creatine HCL may be the superior choice, but not enough data exist to make that claim with confidence. Creatine HCL may provide some benefits, but unless further studies are conducted, it’s difficult to say for sure.
However, this does not indicate that there was absolutely no research done. These two creatine supplements were evaluated in a recent study that looked at their relative efficacy. This randomised, double-blind study compared the effects of creatine monohydrate and creatine HCL on exercise capacity, testosterone, and cortisol in four separate groups of healthy young men.
Muscle development can be tracked in part by monitoring these hormones. Using these metrics, the study found no conclusive evidence of a superiority of one type over the other.
Variants of Creatine
Different types of creatine do exist. While the other options aren’t as often used as the two we’ll be addressing here, we feel it’s important to highlight their main differences nonetheless. Other frequent patterns include:
- People say that creatine ethyl ester is more easily absorbed when combined with fat. Buffered creatine, in which a slightly basic “buffer” is added to minimise creatine breakdown in the stomach and so boost absorption in the muscle, is said to exist, however the little study on this form implies that more is excreted, which could be taxing on the kidneys.
- The creatine in creatine citrate has been bound to the citrate ion. The fact that it is more easily dissolved in water doesn’t necessarily mean that it’s better absorbed.
- Simply said, creatine magnesium chelate is creatine that has been chemically bonded to magnesium. Potentially lessened water retention could be a side effect of the magnesium.
- Creatine Malate is a type of creatine that is bound to malic acid, which may increase endurance.
Creatine Supplements: How to Take Them
A number of creatine supplements are available, but creatine monohydrate stands out as the most studied.The quality of the creatine you use is more important than the brand name.
When choosing dietary supplements to boost your physical fitness, it’s best to look for ones that are free of artificial flavours, colours, and sweeteners. The supplement should be paid for, not the other stuff.
