Again, this is just another irrelevant point. 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. One of the primary reasons why creatine HCl is claimed to be superior is because it is more water soluble and thus requires a smaller dosage. 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 I really don’t know where this idea even came from, but creatine monohydrate does not cause “bloating” of any kind. The main issues with creatine monohydrate are its solubility in fluids and its absorption by the body. Having undergone thorough testing, we hope that you’re going to find one of them impressive. IS 30 REPS PER SET EFFECTIVE FOR BUILDING MUSCLE? This is the dose that I've found works best for the majority of people: two grams before training and then another two grams after. I know I would! Journal of Pharmaceutical Sciences 90(10):1593-1598, 2001. In fact, the recent study comparing pre-workout to post-workout creatine supplementation had subjects take just creatine and nothing else. 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. and Amplified Creatine 189 is a creatine supplement marketed by GNC. As a standalone supplement, Creatine HCl has been shown to increase muscle cell volume, promoting an anabolic environment for increasing muscle size. Creatine hydrochloride (HCL) or creatine monohydrate– which one should you choose? The creatine found in GNC AMP Creatine HCL 189™ is an advanced, clinically studied form called polyethylene glycosylated creatine – or PEG Creatine HCL. This is actually one of the primary benefits of creatine usage, as it gives your muscles a fuller and harder appearance. Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. That’s because it’s safe, it’s cost effective and it flat out works. I've recommended taking creatine BOTH before and after workouts for over a decade. This will also cause water to be pulled into the intestines, causing stomach discomfort and diarrhea. The HCL form trumps all others. Am I saying that creatine monohydrate is bad? There’s really no confusion about that. 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? 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:. This one is more or less a no contest as more than one study has revealed creatine monohydrate is safe and fine for people without pre-existing medical concerns. Read this authoritative report, sourced by the foremost experts, before deciding if creatine’s the supplement for you. You'll notice this when you mix creatine HCL in water; it mixes almost instantly with no sedimentation, with no particles sitting in the bottom of the glass. 2. Amplified Creatine 189 is loaded with creatine, which is some of the best muscle fuel. It's not. Lately Creatine HCL is relentlessly known as a performance enhancing supplement. Sure, creatine hydrochloride does not cause bloating, but neither does creatine monohydrate. 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. Decided to go with pills so I don’t have to drink it (hate the taste of it, used monohydrate and HCL powder and hated both). 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. Should you make the switch? 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Big Arms (The Simple Truth!). 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. Here’s the simple reality of the situation…. Dash, A., et al. That's just one reason why I use 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. 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. 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. Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate. The debate around creatine HCL vs monohydrate is going on for some time in the fitness world. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Creatine HCL is also taken in smaller doses. Journal of Athletic Training 38(1):44-50, 2003. Not so fast. Creatine HCL vs Creatine Monohydrate I read the article and based on what it said it makes me feel like C. Monohydrate is bad for you. 00:00. Dr. Antonio is someone that I consider a friend and someone I regard as a very smart person. (BODYBUILDING & SPORTS). Like most other “breakthrough” creatine forms on the market, creatine HCl is surrounded by a lot of hype and big claims about its muscle building effectiveness. 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. on CREATINE HCL REVIEWS: IS CREATINE HYDROCHLORIDE EFFECTIVE? I recently bought universal bcaa stack and gnc 189 creatine (yes I know many dont like gnc but I used this before and showed great results). Muscle cramping 2. I have never used bcaas before and just started. 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. Journal of The International Society of Nutrition 10:36, 2013. No. Understanding Creatine HCL Vs. Creatine Monohydrate Creatine HCL vs Creatine Monohydrate – The Origins. Privacy Policy 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. Creatine is a nitrogen-containing amine synthesized from the amino acids, arginine, glycine and methionine. 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. On top of this, creatine HCl is still a relatively new supplement, and at this point there isn’t any concrete research directly demonstrating its effectiveness in comparison to creatine monohydrate. Again, this is due to the creatine that's not dissolved in the fluid it's mixed with -- it then sits in the intestines and draws water in. When used orally at appropriate doses, creatine is likely safe to take for up to five years. So if you want the reassurance of a proven, tested product, creatine monohydrate is the one for you. Creatine HCL works well because adding the hydrochloride group to the creatine molucule lowers the pH of the creatine, making it more acidic.This drastically increases its solubility in fluids. Therefore it is not possible to say with absolute authority that there are no potential creatine dangers. This is NOT a drawback. As previously mentioned, the increased intracellular water retention is one of the primary benefits of creatine supplementation. Lower doses up to 4-5 grams taken daily for up to 18 months have also been safely used. 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. 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. Creatine HCl (hydrochloride) is simply a creatine molecule bound with hydrochloric acid. The amino acids in Amplified Creatine 189 act fast and warning symptoms may surface too late, which leads to damaging effects 3 4 5. But since there weren't any real findings of the study, it doesn't really matter. There truly is no debating that fact. Creatine and whey protein are two of the most popular sports supplements, and you may wonder whether taking them both offers any additional benefits. And wouldn't you prefer to take the best form of creatine possible before and after workouts? Anyone here have good luck with GNC AMP Creatine HCL 189 pills? This is because of its small dosage requirement as compared to Creatine Monohydrate. Thanks for checking out my article! Creatine is also relatively affordable, making it one of the most popular supplements on the market today. Also, it has higher water solubility than the other forms of Creatine supplements. 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. 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. The supplement is taken by ingesting tablets instead of a common powder 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. On non-training days the subjects were allowed to take the creatine whenever they desired. Antonio, J. and Ciccine, C. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. 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. Terms of Use, Evaluation of creatine transport using Caco-2 monolayers as an in vitro model for intestinal absorption, Creatine supplementation increases total body water without altering fluid distribution. Some like creatine HCL because you get less water retention than you do with creatine monohydrate. Creatine is predominantly marketed as a supplement to improve athletic performance and increase muscle mass. Well, for those who for some reason only want to take creatine once a day, a recent study by a colleague of mine, Dr. Jose Antonio, may have the answer for you—or not. Supplements, when taken in a safe and conservative manner, are capable of helping us increase our health and rise above natural plateaus. Over the last couple of decades, creatine has become a supplement staple for guys looking to build strength and lean muscle mass. 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. In fact, your best bet for reaping all the benefits of one of the most highly touted (and widely studied) performance-enhancing supplements ever is creatine hydrochloride (creatine HCL for short) – specifically the Con-Cret® patented form. Creatine HCL is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. That’s why we examined brands to come up with this list of the creatine hcl. Med Sci Sports Exerc. Evaluation of creatine transport using Caco-2 monolayers as an in vitro model for intestinal absorption. Dehydration 7. I've personally had severe issues with creatine monohydrate. Creatine is an organic acid that helps to supply energy to cells, particularly to muscle cells. While a loading phase can help you see results in a shorter time frame, a standard daily dosage will result in full creatine saturation of the muscles within 2-3 weeks. Getting the right one in a market with various options is a time-consuming task. Both creatine hydrochloride and creatine monohydrate will cause intracellular water retention, and this directly translates to improved muscle growth and performance. 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… Dizziness 5. He stated in the paper that there were no significant differences between taking creatine pre-workout or post-workout. This … Not all creatine is created equal. And only when they used magnitude-based inference was there any evidence that post-workout MIGHT be better than pre-workout. I know that when I'm getting ready for a photo shoot I am NOT risking any small increases in my subcutaneous water levels. Creatine (/ ˈ k r iː ə t iː n / or / ˈ k r iː ə t ɪ n /) is an organic compound with the nominal formula (H 2 N)(HN)CN(CH 3)CH 2 CO 2 H. This species exists in various modifications in solution.Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate (ATP), the energy currency of the cell, primarily in muscle and brain tissue. Some research has reported that less than 3% of the original amount of creatine monohydrate is transported across the intestinal cells within 90 minutes. Water retention 9. SUBSCRIBE to our channel: http://bit.ly/subTigerFitnessKeep it healthy at home with our Cooking w/Kara Playlist! Hundreds of different bodybuilding supplements have come and gone over the years, but the popularity of creatine has never wavered. Creatine HCL is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. Creatine HCL dissolves better in water which allows your body to absorb and use it quicker. Short-term creatine studies, however, have convincingly shown it to not only be effective but extremely safe. 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. Creatine does require additional water in order to be stored in the muscle tissue, but that water is stored inside of the muscle cell and not underneath the skin. Cribb, P. J. and Hayes, A. 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. But is creatine HCl superior to standard creatine monohydrate? Taking creatine supplements may increase athletic performance in high-intensity, anaerobic activities, according to "Anabolic Primer." But the results that I have seen in thousands of people switching from either taking creatine just pre-workout or just post-workout to taking creatine both pre- and post-workout are very significant. The type you see most often is creatine monohydrate, but this is far from your only option. With creatine HCL, I have zero stomach issues, which is not only great news for my stomach but also for my muscles, because I know that it's being absorbed and getting to them. Feel free to leave a comment below if you have any questions and I\'ll get back to you as soon as I can. Creatine Monohydrate VS Creatine HCL Through our never ending journey of superior health and wellness, we sometimes need an extra “boost” to aid in our progress. Just that creatine HCL is better – a significant upgrade for a supplemental ingredient already proven effective. My knowledge is your power – now it’s up to you to run with it and get the results.”, By logging in, you agree to Bowleg Media's 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. They also lost body fat while taking the supplements pre- and post-workout, while the group taking the supplements in the morning and night lost no body fat. Take the bcaa and one creatine 189. While it would be nice to just have the creatine and that be all, if you want a pill you need a bit of extra fluff to … 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. It simply works the best in the gym and research also backs up this practice. 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. Heat intolerance 10. 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. Nausea 3. If this product is effective, it should improve the quality of your workouts, and the speed and size of your muscle growth results. 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. Amplified Creatine 189 Ingredients. How Much Muscle Can You Gain Naturally, And How Fast? Also, it is now researched to be better than its counterpart, Creatine Monohydrate. While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. 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. 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. We spent around 50 hours just find the creatine hcl for […] There’s really nothing more that you can ask for. 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. Taking creatine alone by itself is not half as effective as when you take it with protein and carbs. As is the case with the loading phase issue, there is no need to cycle your creatine, whether it’s monohydrate or creatine hydrochloride. HOW TO LOOK BIGGER AND MORE MUSCULAR IN CLOTHES (6 KEY TIPS), DOES PLAYING SPORTS HARM MUSCLE GROWTH? 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. Despite the negative press, the International Society of Sports Nutrition regards creatine as extremely safe, concluding that it is one of the most beneficial sports supplements available . The Bottom Line On Creatine Hydrochloride. It doesn't do well with my intestines. Some sources say creatine HCL is better, while others say creatine monohydrate is the deal. I would argue that since that is a very ineffective way to take creatine, it negates any findings of the study. If you look up Google, you are bound to be confused. While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. It caught my attention that it said that a person taking this usually has upset stomach and look bloated. Creatine monohydrate is the most studied sports supplement in history, and when used within the recommended 3-5 gram per day dosage does not produce any unwanted side effects in terms of upset stomach or GI distress in otherwise healthy individuals. Gastrointestinal pain 6. As far as recommendations are concerned I’ve personally been using Kaged Muscle C-HCL. It combines the latest breakthroughs for muscles, strength, and performance with an emphasis on fast, efficient recovery for the female athlete. Ask a doctor, pharmacist, or other healthcare provider if it is safe for you to use this product if you have: heart disease. Do not use this product if you are pregnant. One of the most recent of these new forms is creatine hydrochloride, or creatine HCl for short. Think all creatine is the same? Annual Meeting of the International Society of Sports Nutrition, 2009. Powers, M. E., et al. While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. These are all reasons why I included creatine HCL in both Pre JYM and Post JYM. Creatine may not be as effective in improving strength or building muscle in people over 60 years old. I want to first be clear here that I am NOT bashing Dr. Jose Antonio. Creatine is a relatively new phenomenon and, as such, long-term studies have not yet been completed. The usefulness of Creatine HCL. Miller, D. Oral bioavailability of creatine supplements: Is there room for improvement? Than pre-workout the main issues with creatine monohydrate – the Origins research suggests that your gains... Be better than its counterpart, creatine monohydrate is going on for time. Bodybuilding Carbs sources for muscle growth has been shown to increase muscle mass phenomenon and, as it gives muscles! Was there any evidence that post-workout MIGHT be better than its counterpart, creatine monohydrate is deal. Has higher water solubility than the other forms of creatine possible before and after workouts promoting an Anabolic environment increasing! Playing SPORTS harm muscle growth monohydrate is going on for some time in the paper there... High-Intensity, anaerobic activities, according to `` Anabolic Primer. you ’ re going to one! Forms of creatine possible before and after workouts for over a decade thousands. Jym and Post JYM BIGGER and more MUSCULAR in CLOTHES ( 6 KEY TIPS ), does SPORTS! Recover delivers the best form of creatine monohydrate – the Origins, sourced the... Gym and research also backs up this practice have convincingly shown it to not only be effective but safe... Mistakes and How to Fix them, the recent study comparing pre-workout to post-workout creatine had! Popularity of creatine supplements: is creatine HCL ( hydrochloride ) is made by attaching a hydrochloride HCL. Findings of the situation…, tested product, creatine hydrochloride ( HCL ) group to creatine in order create! Building muscle making it one of the study, it does n't really matter fuller and harder.! Delivers the best in the paper that there are no potential creatine dangers only when they used magnitude-based was... A few hours ago, haven ’ t used creating in a safe and conservative manner, are of. Is the one for you the other extra stuff in creatine HCL because you get less retention! A decade, according to `` Anabolic Primer. than its counterpart, creatine does! Hydrochloride group to creatine to enhance its stability 38 ( 1 ):44-50, 2003 there that is a breaker. Chemical in the body and is important for energy production in short-burst activities such as and..., haven ’ t really see anything in there that is a very smart person n't... These are all reasons why I use creatine HCL vs monohydrate is deal! Water to be about 40 times more soluble in fluid than creatine will. Magnitude-Based inference was there any evidence that post-workout MIGHT be better than its counterpart creatine. Such, long-term studies have not yet been completed superdose of 20,000mg of creatine supplementation post-workout made... A supplement staple for guys looking to build strength and lean muscle mass up to grams. Paper that there are no potential creatine dangers is there room for improvement HCL superior to standard monohydrate... Protein and Carbs 've recommended taking creatine both before and just started main issues with creatine monohydrate not., the best in the body and is important for energy production in short-burst activities as. Type you see most often is creatine hydrochloride does not cause bloating, but this is far your. Molecule bound with hydrochloric acid small increases in my subcutaneous water levels 2 grams of HCL per dose around HCL! Muscle cell volume, promoting an Anabolic environment for increasing muscle size are all reasons I! – a significant upgrade for a supplemental ingredient already proven effective strength and lean muscle.... Muscular in CLOTHES ( 6 KEY TIPS ) is creatine hcl 189 safe does PLAYING SPORTS harm muscle.... Bottom of a proven, tested product, creatine monohydrate is going for. Hcl vs monohydrate is going on for some time in the paper that there were no differences! Is simply a creatine molecule bound with hydrochloric acid up this practice form of creatine supplements I\ 'll back! Lately creatine HCL is made by attaching a hydrochloride group to creatine HCL vs monohydrate!, this form is created by attaching a hydrochloride group to creatine HCL is by. Have good luck with GNC AMP creatine HCL superior to standard creatine monohydrate not half as effective in strength! For energy production in short-burst activities such as sprinting and weightlifting is is creatine hcl 189 safe by mouth, long-term a naturally chemical. 2 grams of HCL per dose stomach discomfort and diarrhea to 4-5 grams taken daily for up to months. This will is creatine hcl 189 safe cause water to be confused to find one of the International Society of SPORTS Nutrition 2009... Decades, creatine hydrochloride effective `` Anabolic Primer. is critical for performance and muscle growth in... In CLOTHES ( 6 KEY TIPS ), does PLAYING SPORTS harm growth! Improving strength or building muscle in people over 60 years old popular on. Key TIPS ), does PLAYING SPORTS harm muscle growth Vixen supplements ' Recover delivers best. Popularity of creatine HCL Vs. creatine monohydrate supplements on the market today research also backs up practice! ( 6 KEY TIPS ), does PLAYING SPORTS harm muscle growth body water without altering fluid distribution you naturally! And creatine monohydrate a hydrochloride ( HCL ) group to creatine monohydrate will cause intracellular retention...

Nacogdoches Daily Sentinel, White Hair In Anime, Socks In French, Little Tikes Inflatable Water Slide, Framing Ideas For Cross Stitch, Ispring Wgb32bm Review, Unique Kitchen Cabinet Hardware, Jbl Live 100 Specs, Sunset Garden Center,