With so many different forms of creatine, it’s important to find the right type to provide the most effective results. Insert creatine hydrochloride with monohydrate. Creatine HCl, much like Kre-Alklayn, is an advanced form of creatine that has become a great choice for creatine supplements. However, research shows that most advanced forms of creatine do not produce better results than creatine monohydrate. We’ll talk more about the differences and science about Creatine HCL vs Monohydrate.
When creatine is digested, it is stored as creatine phosphate. Creatine can improve performance, build strength and power by replenishing ATP during high-intensity exercise. It also increases lean body mass, cognitive function and strength.
By supplementing with creatine, you will therefore increase your phosphocreatine stores within your muscle tissue, providing your body with more creatine stores for better athletic performance and power output.
Ultimately, all advanced forms of creatine will start with the base ingredient creatine monohydrate. On a molecular level, however, creatine is a naturally occurring compound in the body. Creatine is a combination of three amino acids, glycine, arginine and methionine. 95% of creatine is stored in skeletal muscle and the remaining 5% is distributed in the brain, liver, kidneys and testes. Creatine is produced endogenously, mainly in the liver, kidney, and to a lesser extent in the pancreas. Creatine is used for energy output during high-intensity physical activity. Creatine produces adenosine triphosphate (ATP) to maintain a constant supply of energy during exercise to keep up with the production of your working muscles.
Creatine HCl is made by adding a hydrochloride group to the base ingredient creatine monohydrate. Hydrochloric acid is the main component of stomach acid. The manufacturer recommends adding hydrochloride, which increases the stability and solubility of creatine and increases absorption. Creatine monohydrate has poor solubility compared to other forms or types of creatine and is one of the main strengths and differentiating factors of higher creatines such as HCL and Kre-Alkalyn. However, does research support these claims?
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Creatine HCl was created as an alternative to increase bioavailability and reduce relatively common side effects such as stomach upset due to creatine monohydrate loading regimens.
So far, preliminary studies have shown promising results. An animal study found that creatine hydrochloride was 38 times more soluble than creatine monohydrate (R). However, even with this decision, there have been no human clinical trials to further evaluate the solubility of creatine hydrochloride in humans. Therefore, more studies are needed to verify actual clinical outcomes.
Having said that, although creatine HCl is said to have better bioavailability, due to the hydrochloride and the presence of HCl in your stomach. Creatine HCl is more soluble in water than creatine monohydrate, but once exposed to the hydrochloric acid in the stomach, the stomach acid increases the solubility of creatine, thereby stabilizing creatine monohydrate in stomach acid.
Therefore, once ingested or supplemented with creatine HCl, the difference in solubility will be negligible.
Additionally, creatine HCl claims it can address stomach issues like bloating and cramping. When consuming 20 grams or more of creatine monohydrate per day, this can reduce the amount you absorb, which can lead to gastrointestinal distress. If taken at the normal dose of 3-5 grams per day, over a period of a month, not a load, you will not and should not experience GI problems.
A study of 36 subjects divided into four groups, (1) 20 grams of creatine monohydrate, (2) 3 grams of creatine monohydrate, (3) 3 grams of creatine HCl, and (4) placebo Both doses were assessed for changes in physical performance after 7 days of supplementation. The results showed that there was no significant difference in the effect of 3g and 20g creatine monohydrate and 3g creatine hydrochloride (R).
However, given that creatine does not produce acute effects and that creatine must be administered for a period of time before results can be accurately assessed, timing of supplementation is a major drawback of the study’s approach.Second
There are no studies or peer-reviewed studies showing that creatine HCl produces better results than traditional creatine monohydrate. When it comes to performance gains in muscle, strength and power output, there is little difference between creatine HCl and creatine monohydrate. Those who may experience bloating or gastrointestinal issues, simply take 3-5 grams of creatine monohydrate per day and avoid loads to bypass any stomach issues. Research shows that supplementing with creatine monohydrate can improve resistance training and aerobic training regimens and achieve greater results. The current study lacks methodological flaws, especially study duration and number of participants. Research still favors creatine monohydrate as the preferred form of creatine supplementation.
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