Some like creatine HCL because you get less water retention than you do with creatine monohydrate. As the name implies, this form is created by attaching a hydrochloride group to creatine in order to create a salt. 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. Amplified Creatine 189 is loaded with creatine, which is some of the best muscle fuel. (BODYBUILDING & SPORTS). This will also cause water to be pulled into the intestines, causing stomach discomfort and diarrhea. As a standalone supplement, Creatine HCl has been shown to increase muscle cell volume, promoting an anabolic environment for increasing muscle size. It's not. 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Big Arms (The Simple Truth!). Antonio, J. and Ciccine, C. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Ask a doctor, pharmacist, or other healthcare provider if it is safe for you to use this product if you have: heart disease. Journal of Athletic Training 38(1):44-50, 2003. Again, this is just another irrelevant point. In fact, the recent study comparing pre-workout to post-workout creatine supplementation had subjects take just creatine and nothing else. Creatine may not be as effective in improving strength or building muscle in people over 60 years old. There’s really nothing more that you can ask for. Don’t worry about overdosing as Creatine is a very safe supplement to take with subjects having used up to even 50 g per day without facing any side-effects. 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. I know that when I'm getting ready for a photo shoot I am NOT risking any small increases in my subcutaneous water levels. Amplified Creatine 189 Ingredients. Here's why. on CREATINE HCL REVIEWS: IS CREATINE HYDROCHLORIDE EFFECTIVE? Taking creatine supplements may increase athletic performance in high-intensity, anaerobic activities, according to "Anabolic Primer." 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. 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… Is creatine safe and effective? Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate. The HCL form trumps all others. 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. They gave recreational male bodybuilders (basically guys like you and me), either 5 grams of creatine monohydrate immediately before they worked out for four weeks, or 5 grams of creatine monohydrate immediately after they worked out for the four-week period. 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. Anyone here have good luck with GNC AMP Creatine HCL 189 pills? When used orally at appropriate doses, creatine is likely safe to take for up to five years. Annual Meeting of the International Society of Sports Nutrition, 2009. I don’t really see anything in there that is a deal breaker. So if you want the reassurance of a proven, tested product, creatine monohydrate is the one for you. Some sources say creatine HCL is better, while others say creatine monohydrate is the deal. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. 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. We spent around 50 hours just find the creatine hcl for […] 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. This has also been reported by thousands of people following my advice to switch to creatine HCL. Do not use this product if you are pregnant. 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? But since there weren't any real findings of the study, it doesn't really matter. My question is is it safe to use both of them at the same time, I plan to use them right before the gym. Over the last couple of decades, creatine has become a supplement staple for guys looking to build strength and lean muscle mass. 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. It combines the latest breakthroughs for muscles, strength, and performance with an emphasis on fast, efficient recovery for the female athlete. 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. 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. HOW TO LOOK BIGGER AND MORE MUSCULAR IN CLOTHES (6 KEY TIPS), DOES PLAYING SPORTS HARM MUSCLE GROWTH? Take the bcaa and one creatine 189. He stated in the paper that there were no significant differences between taking creatine pre-workout or post-workout. Creatine HCL is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. 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. 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. Taking a superdose of 20,000mg of creatine for four or five days is safe but unnecessary, says nutrition adviser Chris Mohr. 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. Creatine and whey protein are two of the most popular sports supplements, and you may wonder whether taking them both offers any additional benefits. Some research has reported that less than 3% of the original amount of creatine monohydrate is transported across the intestinal cells within 90 minutes. This … Journal of Pharmaceutical Sciences 90(10):1593-1598, 2001. Miller, D. Oral bioavailability of creatine supplements: Is there room for improvement? Lower doses up to 4-5 grams taken daily for up to 18 months have also been safely used. This is actually one of the primary benefits of creatine usage, as it gives your muscles a fuller and harder appearance. 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. 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. Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. 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. 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:. Creatine is an organic acid that helps to supply energy to cells, particularly to muscle cells. No. Med Sci Sports Exerc. And only when they used magnitude-based inference was there any evidence that post-workout MIGHT be better than pre-workout. Creatine is a naturally occurring chemical in the body and is important for energy production in short-burst activities such as sprinting and weightlifting. Am I saying that creatine monohydrate is bad? 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. and Getting the right one in a market with various options is a time-consuming task. If this product is effective, it should improve the quality of your workouts, and the speed and size of your muscle growth results. Lately Creatine HCL is relentlessly known as a performance enhancing supplement. It simply works the best in the gym and research also backs up this practice. As far as recommendations are concerned I’ve personally been using Kaged Muscle C-HCL. There truly is no debating that fact. Creatine hydrochloride (HCL) or creatine monohydrate– which one should you choose? Although published studies comparing performance benefits of creatine HCL to creatine monohydrate have yet to be done, the data I have on trained lifters confirms that creatine HCL outperforms creatine monohydrate in lean muscle mass gains, strength and power increases and greater endurance in the gym. 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. 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. Any ingredients that have precipitated to the bottom of a cup are ingredients that will sit in your intestines and not be absorbed properly. 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. The Bottom Line On Creatine Hydrochloride. This is because of its small dosage requirement as compared to Creatine Monohydrate. Thanks for checking out my article! However, on a per-serving basis the cost is still significantly higher. Therefore it is not possible to say with absolute authority that there are no potential creatine dangers. The pre- and post-workout supplement group also had significantly higher muscle glycogen levels, which is critical for performance and muscle growth. And wouldn't you prefer to take the best form of creatine possible before and after workouts? 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 Nausea 3. 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. This means that you can take a much smaller dose of creatine HCL to get similar results as creatine monohydrate. Dizziness 5. Also, it has higher water solubility than the other forms of Creatine supplements. “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 supplement is taken by ingesting tablets instead of a common powder monohydrate. Water retention 9. But is creatine HCl superior to standard creatine monohydrate? Dehydration 7. The main issues with creatine monohydrate are its solubility in fluids and its absorption by the body. Creatine is POSSIBLY SAFE when taken by mouth, long-term. Taking creatine alone by itself is not half as effective as when you take it with protein and carbs. It caught my attention that it said that a person taking this usually has upset stomach and look bloated. IS 30 REPS PER SET EFFECTIVE FOR BUILDING MUSCLE? 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. 2. 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. 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 Much Muscle Can You Gain Naturally, And How Fast? Powers, M. E., et al. 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. 2006 Nov;38(11):1918-25. Creatine is a nitrogen-containing amine synthesized from the amino acids, arginine, glycine and methionine. I want to first be clear here that I am NOT bashing Dr. Jose Antonio. 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. Build strength and lean muscle mass a fuller and harder appearance to the bottom of cup! Skeletal muscle hypertrophy only active ingredient in Amplified creatine 189 is PEG-Creatine.! Not only be effective but extremely safe, particularly to muscle cells be about 40 more. 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