Creatine, a supplement widely popular among athletes, comes in various forms. The two most prominent types are creatine HCL and creatine monohydrate. But how do they differ? And is one truly superior to the other?

With creatine HCL being a newcomer to the market, research is limited. But let’s have a look at what we do know, and delve deep into the world of creatine. We’ll be comparing HCL and monohydrate, to help you make an informed choice. 

What is creatine

Creatine is a naturally occurring compound in our bodies, stored as creatine phosphate. It’s also found in dietary sources like red meat and seafood. However, we can increase creatine levels through supplementation. There are various types of creatine available, with creatine monohydrate and creatine hydrochloride (HCL) being the most popular.

How does it Work?

When consumed, creatine is stored in our muscles. During high-intensity exercise, it becomes a source of quick energy by replenishing Adenosine Triphosphate (ATP), thereby improving performance, power, and strength. As a supplement, it ensures our muscles store the maximum possible creatine, boosting the effects further.

What are the benefits?

The benefits of creatine supplementation vary in function from athletic performance to cognitive improvement:

• Enhances power and endurance during workouts.
• Draws water to the muscles, increasing their size.
• Promotes improved recovery post-workout.
• Boosts cognitive function and energy metabolism.
• Increases insulin-like growth factor 1 (IGF-1), a hormone assisting in muscle growth.

The overall effects of creatine result in statistically significant strength gains and maximum power output, as evidenced by numerous studies.

What is Creatine HCL?

Creatine HCL is an advanced form of creatine supplement. The attached hydrochloric acid helps in making the molecule more stable, potentially allowing you to skip the loading phase and still see effects. Some potential benefits of creatine HCL, based on its chemical properties and anecdotal reports, include:

• Increased solubility: Improved water solubility for better absorption.
• Reduced side effects: Less gastrointestinal disturbance than traditional forms.
• Lower dosage requirements: High absorption might mean less is needed for the same benefits.

What is Creatine Monohydrate?

Creatine monohydrate is the most researched and commonly used form of creatine supplement. It has consistently shown to improve strength, power, and muscle size. Additionally, its beneficial effects on cognitive function make it a versatile supplement suitable for a broad range of individuals. Despite the emergence of newer, advanced types of creatine like creatine HCL, the proven effectiveness of creatine monohydrate makes it a dependable go-to for many fitness enthusiasts.

Creatine HCL Vs Creatine Monohydrate

As we delve deeper into the world of creatine we must consider both Creatine HCL and Creatine Monohydrate each with its unique properties and benefits.

Which one is better for building muscle

When it comes to building muscle both creatine HCL and monohydrate aid in increasing muscle mass. What’s really worth noting though is the amount needed for the same effect. In a study conducted in 2020, participants supplemented with either 3 grams of creatine HCL or 20 grams of creatine monohydrate. Interestingly, both supplements showed no significant difference in muscle-building performance.

Which one is more popular

Creatine monohydrate is considered the original creatine that athletes have been using for years. Its popularity remains unbeaten – making it one of the most popular supplements in the United States.

Which one is safer

Given the limited research on creatine HCL and its long-term side effects, monohydrate comes out as the safer option. Keep in mind though that both forms of creatine are generally considered safe for most healthy individuals.

Which has more scientific research

Without a doubt, Creatine Monohydrate wins in terms of research. The wealth of peer-reviewed studies surrounding creatine monohydrate not only vouches for its effectiveness but also confirms its superiority over other forms. Unfortunately, research on creatine HCL is notably scarce.

Absorption

Creatine HCL promises enhanced benefits thanks to its increased solubility that improves absorption. However, this doesn’t necessarily translate into better performance or muscle-building capacity compared to creatine monohydrate.

Cost per serving

If you’re considering cost, Creatine monohydrate is the cheaper option. Due to the limited availability and higher production costs, Creatine HCL often comes with a much higher price tag.

In this ever-evolving fitness landscape, creatine remains a staple supplement. And while we can appreciate the benefits offered by new forms like creatine HCL, the reliability and prudence in choosing tried and true forms like creatine monohydrate cannot be overstated. Remember, the effectiveness of any supplement largely depends on how it fits into your overall fitness strategy and, of course, personal preference plays a considerable role as well.

Other forms of creatine

In the midst of Creatine Monohydrate and Creatine HCL debate, it’s crucial to touch base with other forms of creatine as well. Creatine comes in various forms, and while not all of them have a strong scientific backing like Creatine Monohydrate, they’re part of the broader health and fitness landscape. Below we dive into three other popular forms: Creatine Citrate, Creatine Malate, and Creatine Ethyl Ester.

Creatine Citrate

Creatine Citrate is an established form where creatine binds with citric acid. Its unique selling point revolves around increased water solubility, which theoretically should lead to enhanced absorption. However, despite its higher solubility compared to Creatine Monohydrate, there is no direct evidence asserting its superior absorption or efficacy.

Creatine Malate

Next up, we’ve got Creatine Malate, which binds creatine with malic acid. One purported advantage of this form is its potential to boost endurance, leading to longer, more intense workouts. But just as with Creatine HCL and Creatine Citrate, the available scientific evidence backing its increased effectiveness over Creatine Monohydrate is insufficient.

Creatine Ethyl Ester

Last in the line is Creatine Ethyl Ester, which some studies suggest may have better absorption than other forms. Despite these whispered benefits, there remains no concrete research that conclusively points towards its superiority over Creatine Monohydrate.

As we tread through diverse landscapes of creatine forms, it’s becoming apparent how few, if any, can challenge the established reign of Creatine Monohydrate.

Is creatine safe to use?

We’ve explored the world of creatine supplements, from Creatine HCL to Creatine Monohydrate and beyond. We’ve seen that while there are many forms each with their unique selling points, none have yet to surpass Creatine Monohydrate in terms of proven effectiveness for muscle building.

While Creatine Citrate, Creatine Malate, and Creatine Ethyl Ester show potential, they lack the robust scientific backing that Creatine Monohydrate enjoys. So, for those looking to enhance their workouts, Creatine Monohydrate remains the gold standard.

Remember, it’s always essential to use any supplement responsibly and consult with a healthcare professional if you’re unsure. With the right approach, creatine can be a safe and effective tool in your fitness journey.

Related: Creatine Capsules Vs Creatine Powder

 

Frequently Asked Questions

Which creatine is best for muscle gain?

Creatine Monohydrate is widely considered the best form for muscle gain. Particularly, micronized creatine monohydrate is preferred due to its better mixability resulting from reduced particle size.

Is Creatine Monohydrate or Creatine HCL better?

The difference between the two lies in solubility and absorption. Creatine HCL is theoretically more efficient as it gets into the muscle cells more quickly and with fewer side effects. However, this doesn’t necessarily make it superior to Creatine Monohydrate.

Which form of creatine is best?

Creatine Monohydrate is the most recommended type of creatine supplement due to extensive research backing its effectiveness. There are potential benefits of other types, like Kre-Alkalyn, which may reduce side effects such as bloating or cramps.

Is Creatine HCL better for your kidneys?

The impact of Creatine on kidneys largely depends on individual health conditions. While it could potentially be unsafe for individuals with existing kidney problems, more research is necessary to conclusively establish this.

Is Creatine HCL safer?

Creatine HCL is a safe supplement with very few reported side effects. However, it isn’t conclusively “better” than Creatine Monohydrate as it largely depends on individual needs and tolerances.