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. As previously mentioned, the increased intracellular water retention is one of the primary benefits of creatine supplementation. Med Sci Sports Exerc. He stated in the paper that there were no significant differences between taking creatine pre-workout or post-workout. Creatine HCl (hydrochloride) is simply a creatine molecule bound with hydrochloric acid. If this product is effective, it should improve the quality of your workouts, and the speed and size of your muscle growth results. Dosing of creatine HCL is 1-2g per day is all you need. 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 Let’s examine the main claims that are made about creatine hydrochloride in comparison to creatine monohydrate and you can then decide for yourself…, Claims Made About Creatine Hydrochloride’s Superiority. We spent around 50 hours just find the creatine hcl for […] Creatine is a nitrogen-containing amine synthesized from the amino acids, arginine, glycine and methionine. 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. Do not use this product if you are pregnant. I want to first be clear here that I am NOT bashing Dr. Jose Antonio. Journal of The International Society of Nutrition 10:36, 2013. All of the other extra stuff in Creatine HCL 189 seems to be ingredients needed to make the tablets, into tablets. It's not. Creatine HCL is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. Thanks for checking out my article! Although some experts claim that creatine monohydrate doesn't cause bloating or water retention, I have data on thousands of individuals showing that many of them do, in fact, experience this "bad" water retention with creatine. Heat intolerance 10. So do what you and I both know works best when it comes to supplementing with creatine: Take it both pre-workout and post-workout and also take a pre- and post-workout shake. Just bought it a few hours ago, haven’t used creating in a few months, decided to use it again. Getting the right one in a market with various options is a time-consuming task. 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. Taking creatine supplements may increase athletic performance in high-intensity, anaerobic activities, according to "Anabolic Primer." 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. The HCL form trumps all others. Weight gain 8. Creatine and whey protein are two of the most popular sports supplements, and you may wonder whether taking them both offers any additional benefits. 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. Amplified Creatine 189 is loaded with creatine, which is some of the best muscle fuel. Some like creatine HCL because you get less water retention than you do with creatine monohydrate. On non-training days the subjects were allowed to take the creatine whenever they desired. No water retention; No bloating; No gastrointestinal issues Some research has reported that less than 3% of the original amount of creatine monohydrate is transported across the intestinal cells within 90 minutes. There’s really nothing more that you can ask for. 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. SUBSCRIBE to our channel: http://bit.ly/subTigerFitnessKeep it healthy at home with our Cooking w/Kara Playlist! 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. Dr. Antonio is someone that I consider a friend and someone I regard as a very smart person. Not all creatine is created equal. 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. Any ingredients that have precipitated to the bottom of a cup are ingredients that will sit in your intestines and not be absorbed properly. 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. (BODYBUILDING & SPORTS). Creatine is a relatively new phenomenon and, as such, long-term studies have not yet been completed. Amplified Creatine 189 is a creatine supplement marketed by GNC. Here's why. It simply works the best in the gym and research also backs up this practice. “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. CON-CRET Creatine HCL (Buy on AMAZON) Considered as the original and Number 1 award-winning best creatine product, it is understandable that this product is the best-selling supplement.. What makes this product popular is its elimination of negative side effects experienced in other creatine supplements, like:. Taking creatine alone by itself is not half as effective as when you take it with protein and carbs. Its safety has also been proven in the longer term, which is good to know if you’re a repeat user of creatine supplements.The ‘no contest’ has to rule as the same research doesn’t exist for creatine HCL. Gastrointestinal pain 6. This has also been reported by thousands of people following my advice to switch to creatine HCL. 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 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. 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. As the name implies, this form is created by attaching a hydrochloride group to creatine in order to create a salt. Am I saying that creatine monohydrate is bad? 2006 Nov;38(11):1918-25. 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. Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. It caught my attention that it said that a person taking this usually has upset stomach and look bloated. As a standalone supplement, Creatine HCl has been shown to increase muscle cell volume, promoting an anabolic environment for increasing muscle size. Take the bcaa and one creatine 189. What there does seem to be confusion about are the various different types of creatine available, and which one is superior for maximizing muscle size and strength gains. Should you make the switch? As an advanced post-workout formula made for women, Gym Vixen Supplements' Recover delivers the best results using 1,125mg of Creatine HCl. In fact, several studies actually show that creatine monohydrate not only increases intracellular water (inside the muscle cells where you want it), but it also increases extracellular water levels, which is the area under the skin that causes that puffy look. There’s really no confusion about that. I hope you found the information useful. It doesn't do well with my intestines. I know I would! Supplements, when taken in a safe and conservative manner, are capable of helping us increase our health and rise above natural plateaus. 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. Creatine hydrochloride (HCL) or creatine monohydrate– which one should you choose? 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. That’s because it’s safe, it’s cost effective and it flat out works. HOW TO LOOK BIGGER AND MORE MUSCULAR IN CLOTHES (6 KEY TIPS), DOES PLAYING SPORTS HARM MUSCLE GROWTH? Oral bioavailability of creatine supplements: Is there room for improvement? 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… In fact, the recent study comparing pre-workout to post-workout creatine supplementation had subjects take just creatine and nothing else. Nausea 3. Taking a superdose of 20,000mg of creatine for four or five days is safe but unnecessary, says nutrition adviser Chris Mohr. There's also data on numerous individuals experiencing stomach issues such as abdominal cramps and diarrhea from taking creatine monohydrate, even when it's micronized. 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. And I've heard from thousands of others who experience the same issues. Also, it is now researched to be better than its counterpart, Creatine Monohydrate. 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? Lower doses up to 4-5 grams taken daily for up to 18 months have also been safely used. Some sources say creatine HCL is better, while others say creatine monohydrate is the deal. on CREATINE HCL REVIEWS: IS CREATINE HYDROCHLORIDE EFFECTIVE? 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. Creatine is an organic acid that helps to supply energy to cells, particularly to muscle cells. 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