CREATINE HCL SUMMARY:
- Creatine HCL is formed via the addition of a hydrochloride group, (the HCL) to base creatine, which makes it more stable and soluble.
- Claimed benefits include more strength and muscle mass by storing creatine in skeletal muscles, faster absorption, less bloating, less puffiness, and a lower dose than creatine monohydrate.
- Creatine HCL gives performance benefits like muscle growth, strength gains, and overall athletic performance, especially under high-intensity training.
- The dose is 1/4 teaspoon daily and should be taken post-workout.
- Results in as little as 7 days.
- Creatine HCL is very safe with very few side effects in a very small percentage of the population.
- Creatine HCL isn't "better" per se than creatine monohydrate.
If you ask the average athlete, you would quickly find out that creatine is a staple in their supplement arsenal. What you will not hear, however, is detailed knowledge about what makes creatine so good.
That being said, creatine is creatine regardless of where you get yours, right? Not exactly, as over the years, there have been enhancements to the base constituent which helped make an already good supplement even better.
One such development? The rise of creatine hydrochloride, otherwise known as creatine HCL.
INTRODUCTION TO CREATINE
Creatine is a naturally occurring amino acid that provides energy to muscle cells, especially during high-intensity activities. It is found in different forms: creatine monohydrate, creatine hydrochloride, and creatine ethyl ester. As a dietary supplement, creatine has become popular among athletes and fitness enthusiasts because of its potential to enhance athletic performance, increase muscle mass, and support muscle recovery.
The International Society of Sports Nutrition has recognized creatine as a safe and effective supplement for athletes, and it is widely used in sports nutrition.
WHAT IS CREATINE HCL?
Creatine HCL is created by adding a hydrochloride group, (the HCL) to base creatine, which makes it more stable and soluble. Creatine HCL supplements are known for their higher solubility and reduced bloating compared to other forms. See, although creatine monohydrate (the form you will find in 90% of supplements) is good, it misses the mark owing to its poor solubility.
In this article, we will discuss why creatine HCL is the superior form of this supplement on the market and why you should be using it. Oral creatine, including creatine HCL, is widely used for its benefits in muscle growth and athletic performance.
TYPES OF CREATINE
There are several types of creatine supplements available, each with its own characteristics and benefits. Creatine monohydrate is the most researched and widely used form of creatine, accounting for 90% of all creatine supplements. Creatine hydrochloride (HCl) is another popular form, known for its higher solubility and less stomach discomfort.
Other forms of creatine, such as creatine ethyl ester and creatine magnesium chelate, are also available, but less research has been done on its effectiveness. When choosing a creatine supplement, you must consider the type of creatine, its purity, and the manufacturer’s reputation.
CREATINE HCL BENEFITS
CREATINE HCL HAS BETTER WATER SOLUBILITY
Do you remember mixing your creatine monohydrate powder in water and having tons of sediment left? Unlike other creatine powders, creatine HCL has better water solubility. That’s a clear sign of poor water solubility. When consumed, much is actually wasted since the absorption is subpar.
The better solubility is also due to the reduction in its pH to the more acidic side, which makes it easier to dissolve.
Better mixability means that you can easily add it to your protein shake, fast carbohydrate drink, or even consume it on its own. Plus, you won't need to guzzle down a ton of liquid in the process.
FASTER ABSORPTION
It’s said that only 3% of the creatine monohydrate you consume is absorbed through the intestines within 90 minutes, which is the critical window around your training session. If there is one thing you will learn from years of training, it’s that what you consume is as important as when you consume it.
The speed of absorption will help with both aerobic and anaerobic endurance activity, as your mitochondria will synthesize ATP to support muscle contractions. Faster absorption of creatine HCL can enhance exercise capacity by providing quicker energy replenishment.
LESS BLOATING
Overall, creatine is not a dangerous supplement by any means, but this is not to say that it doesn’t have some unpleasant side effects. Amongst these is a nasty little thing called bloating.
This alone is enough reason to ditch your basic creatine product, but do you know what’s even worse? Stomach cramping because it draws water into the intestine, and it doesn’t go anywhere.
The feeling of bloated, crampy insides will leave you feeling less than 100%, and your performance will be negatively impacted. Remember when using the HCL form, you don’t need to consume as much liquid, which feels better on the stomach. Plus, creatine HCL can also help reduce fat mass and promote lean muscle growth.
LESS PUFFINESS
Water retention usually happens in one of two places: intracellular fluid and extracellular fluid. Intracellular fluid refers to the areas within the muscle cells, which is where you want creatine to be, and extracellular areas, found outside the muscle cells, which include areas like under the skin.
Retention of fluid here will not only manifest in your weight but also your appearance. Creatine affects water retention by increasing the amount of water held within muscle cells, which leads to less puffiness and a more defined appearance.
LOWER DOSE
Creatine monohydrate usually requires a loading dose of 20-30g for 7-14 days, followed by a maintenance dose of 5g daily to keep muscles saturated.
Creatine HCL requires about 1/4 teaspoon daily for the same effect as 5g of monohydrate, which can extend how long a tub of the powder lasts. The optimal dose of creatine HCL is 3-5g daily, depending on body weight.
ATHLETIC PERFORMANCE
Creatine supplementation has been researched for its potential to enhance athletic performance, especially in high-intensity short-duration activities such as weightlifting, sprinting, and jumping. Studies have consistently shown that creatine supplementation can increase muscle strength, power, and endurance, leading to better performance in these activities.
Additionally, creatine has been found to delay the onset of fatigue and reduce muscle soreness after exercise, allowing athletes to train more intensely and frequently. The benefits of creatine supplementation on athletic performance are thought to be due to its ability to increase muscle creatine content, especially phosphocreatine, which is used to replenish adenosine triphosphate (ATP) during high-intensity exercise.
BODY COMPOSITION
Creatine supplementation has also been found to have a positive effect on body composition, especially in increasing lean muscle mass. By increasing muscle creatine content, creatine supplementation can enhance muscle protein synthesis, leading to increased muscle growth and strength.
Additionally, creatine has been found to reduce body fat percentage, especially when combined with resistance training. The effects of creatine supplementation on body composition are thought to be due to its ability to increase muscle cell volume, leading to increased muscle growth and strength. Furthermore, creatine supplementation has been found to improve bone health, reducing the risk of osteoporosis and fractures.
WHEN TO TAKE CREATINE SUPPLEMENTATION
There have been mixed verdicts from experts in the field when it comes to the best time to take creatine supplements, and the quick answer to this is that there is no single best time.
The few studies that have been conducted show no noticeable difference between timing, although a combination of both may be the better approach. Taking creatine HCL as part of a pre-workout routine can enhance performance and recovery. There is one study that showed if you had to choose one, the post-workout may be slightly better.
On non-training days, a single daily dose is appropriate at any time you prefer.
HOW MUCH SHOULD TO TAKE?
There are a few brands of creatine HCL out there, and not surprisingly, their recommended dose varies. But one of the most trusted brands with a patented Creatine HCL product recommends a conservative 750mg per 100 pounds of bodyweight- a far cry from the 5-10g amount that monohydrate requires.
A few creatine HCL brands also suggest 3g, which may be a bit high compared to the market average of other reputable HCL brands.
CREATINE LOADING
Creatine loading is a popular protocol used to rapidly increase muscle creatine content. The typical loading phase involves taking 20-25g of creatine per day for 5-7 days, followed by a maintenance phase of 3-5g per day. However, some research suggests that creatine loading may not be necessary and that consistent supplementation with a lower dose can be just as effective.
Additionally, creatine loading can cause stomach discomfort, diarrhea, and muscle cramping in some individuals, especially when taken in high doses. It is best to consult with a healthcare professional or registered dietitian to determine the best creatine supplementation protocol for individual needs and goals.
Moreover, it is important to consider the side effects of creatine supplementation, such as water retention, and to monitor kidney function and liver health during supplementation.
HOW LONG DOES IT TAKE TO WORK?
The ergogenic effects of creatine supplementation do not become immediately evident. Although the hydrochloride version doesn’t require a loading phase, it may still take about 7 days for its effects to be noticeable. Creatine HCL increases creatine phosphate levels in muscles, which is essential for rapid energy production during high-intensity activities.
This is because muscle cell saturation is still a prerequisite before its glory can be experienced.
CREATINE HCL VS CREATINE MONOHYDRATE
Is there really a better version of creatine?
The answer isn’t that simple. On paper, creatine HCL is superior in almost every way, but the problem with that is the fact that the claims are poorly backed up at best. Some studies suggest creatine HCL may be better than creatine monohydrate in terms of solubility and reduced side effects.
Anecdotal reports are one thing to go by, but not enough to prove it better beyond a shadow of a doubt. There is also the possibility that the creatine is cleaved apart from the hydrochloride moiety and thus rendering it back to just plain old creatine.
Many people will likely stick to plain old monohydrate, but those who dislike that form may find solace in the HCL version. At least that’s why many make the switch in the beginning.
CREATINE HCL SIDE EFFECTS
Creatine is one of the most studied supplements in history and has a very good safety profile. However, individuals with kidney disease or liver disease should consult a doctor before taking creatine HCL. A small subset of users may experience side effects, which include:
- Water retention
- Gastrointestinal bloating or pain
- Muscle cramps
- Unwanted weight gain
WHO SHOULD NOT TAKE CREATINE HCL
The following should not take creatine supplements without first consulting their doctor or pharmacist.
- Individuals with hypertension or heart failure
- People with renal disease
- Pregnant women
- People suffering from gastrointestinal issues
- Individuals with brain disorders
DRUG INTERACTIONS
Creatine HCL may interact with the following drugs:
- Caffeine
- Ephedra/ephedrine
- Certain categories of antibiotics and immunosuppressants
Creatine HCL is approved by major sports organizations like the National Collegiate Athletic Association and the International Olympic Committee, so it’s legal and safe for athletes to use.
WHERE TO BUY CREATINE HCL?
Creatine HCL can easily be bought at Amazon from several competing brands in powder form.
Although Creatine HCl has its advantages, it’s just one of several forms available to athletes.
NutraBio offers a full range of creatine supplements—including micronized Creatine Monohydrate, advanced Creatine ATP, and capsule-based options—all made with 100% transparent labels and third-party testing. Explore the format that fits your goals and see why serious athletes trust NutraBio for peak performance.
References:
- Alraddadi EA, Lillico R, Vennerstrom JL, Lakowski TM, Miller DW. Absolute Oral Bioavailability of Creatine Monohydrate in Rats: Debunking a Myth. Pharmaceutics. 2018;10(1):31. Published 2018 Mar 8. doi:10.3390/pharmaceutics10010031
- Gufford BT, Sriraghavan K, Miller NJ, et al. Physicochemical characterization of creatine N-methylguanidinium salts. J Diet Suppl. 2010;7(3):240-252. doi:10.3109/19390211.2010.491507
- Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013;10:36. Published 2013 Aug 6. doi:10.1186/1550-2783-10-36
- Vandenberghe K, Gillis N, Van Leemputte M, Van Hecke P, Vanstapel F, Hespel P. Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol (1985). 1996;80(2):452-457. doi:10.1152/jappl.1996.80.2.452
