As the name implies, this form is created by attaching a hydrochloride group to creatine in order to create a salt. Taking creatine alone by itself is not half as effective as when you take it with protein and carbs. Do not use this product if you are pregnant. Creatine is an organic acid that helps to supply energy to cells, particularly to muscle cells. Therefore it is not possible to say with absolute authority that there are no potential creatine dangers. This is actually one of the primary benefits of creatine usage, as it gives your muscles a fuller and harder appearance. So if you want the reassurance of a proven, tested product, creatine monohydrate is the one for you. Many people would argue that because the subjects were taking a protein shake and fast-digesting carbs (glucose/dextrose) that it does not truly tell you how effective the creatine was. Having undergone thorough testing, we hope that you’re going to find one of them impressive. However, there is debate still going on out there amongst the other experts on whether it is best to take creatine pre-workout or post-workout. Here’s the simple reality of the situation…. Powers, M. E., et al. Just that creatine HCL is better – a significant upgrade for a supplemental ingredient already proven effective. 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? I want to first be clear here that I am NOT bashing Dr. Jose Antonio. 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. 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. Creatine is also relatively affordable, making it one of the most popular supplements on the market today. Feel free to leave a comment below if you have any questions and I\'ll get back to you as soon as I can. Thanks for checking out my article! Is creatine safe and effective? Amplified Creatine 189 Ingredients. This is because of its small dosage requirement as compared to Creatine Monohydrate. As far as recommendations are concerned I’ve personally been using Kaged Muscle C-HCL. Lower doses up to 4-5 grams taken daily for up to 18 months have also been safely used. Long-term use of Amplified Creatine 189 can harm your kidneys and liver, which may increase the risk of infections and hormone and enzyme imbalances 5. I've personally had severe issues with creatine monohydrate. Miller, D. Oral bioavailability of creatine supplements: Is there room for improvement? 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. 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Big Arms (The Simple Truth!). It caught my attention that it said that a person taking this usually has upset stomach and look bloated. 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. (BODYBUILDING & SPORTS). Creatine HCL dissolves better in water which allows your body to absorb and use it quicker. The supplement is taken by ingesting tablets instead of a common powder monohydrate. Research suggests that your strength gains will catch up after 30 days. 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. 00:00. Not so fast. 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. The HCL form trumps all others. Some research has reported that less than 3% of the original amount of creatine monohydrate is transported across the intestinal cells within 90 minutes. 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. It combines the latest breakthroughs for muscles, strength, and performance with an emphasis on fast, efficient recovery for the female athlete. The creatine found in GNC AMP Creatine HCL 189™ is an advanced, clinically studied form called polyethylene glycosylated creatine – or PEG Creatine HCL. Sure, creatine hydrochloride does not cause bloating, but neither does creatine monohydrate. Both creatine hydrochloride and creatine monohydrate will cause intracellular water retention, and this directly translates to improved muscle growth and performance. Think all creatine is the same? We started off with the original creatine monohydrate back in the 1990’s, and since then an endless list of “new and improved” creatines have made their way onto the shelves. Creatine is a nitrogen-containing amine synthesized from the amino acids, arginine, glycine and methionine. 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. 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. Creatine is predominantly marketed as a supplement to improve athletic performance and increase muscle mass. Understanding Creatine HCL Vs. Creatine Monohydrate Creatine HCL vs Creatine Monohydrate – The Origins. This will also cause water to be pulled into the intestines, causing stomach discomfort and diarrhea. Some like creatine HCL because you get less water retention than you do with creatine monohydrate. The Bottom Line On Creatine Hydrochloride. Creatine may not be as effective in improving strength or building muscle in people over 60 years old. 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. 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. And I've heard from thousands of others who experience the same issues. Each product contains 2 grams of HCL per dose. Dizziness 5. Take the bcaa and one creatine 189. 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 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. And wouldn't you prefer to take the best form of creatine possible before and after workouts? As is the case with the loading phase issue, there is no need to cycle your creatine, whether it’s monohydrate or creatine hydrochloride. 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. This has also been reported by thousands of people following my advice to switch to creatine HCL. 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 We spent around 50 hours just find the creatine hcl for […] 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. “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. The debate around creatine HCL vs monohydrate is going on for some time in the fitness world. 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. One of the most recent of these new forms is creatine hydrochloride, or creatine HCl for short. SUBSCRIBE to our channel: http://bit.ly/subTigerFitnessKeep it healthy at home with our Cooking w/Kara Playlist! 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. 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. 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