Creatine HCL vs. Creatine Monohydrate

Since Creatine HCL and Creatine Monohydrate hit the supplement market 20 years ago, there seems to be limited studies on which of these two has better performance. Although, creatine monohydrate is cheaper and is used more often, one reason that Creatine HCL is superior is due to its solubility. This describes as how creatine is well mixed and absorbed.

The old tale you've likely heard is creatine causes stomach cramps or diarrhea. This is due to “creatine monohydrate forming an insoluble precipitate in the stomach” which means it’s dissolved slower in the intestines that can lead to water retention, leaving you with an upset stomach.(1)

Creatine hydrochloride may be up to 59 times more soluble than creatine monohydrate. This is due to hydrochloride (HCL) group content with creatine. The HCL group makes creatine more acidic with a lower pH balance that helps to dissolve much better.(2)(3)(4) 

Try it for yourself to believe! Take two glasses of water and mix creatine HCL in one glass and creatine monohydrate in the other at same and equal doses. The result you should get is the same as what happens inside your body. The Creatine HCL leaves a less residue at the bottom of your glass compared to the Creatine Monohydrate.

So if you want to spend more time in the gym and less time in the toilet, then give Creatine HCL a go!

 

References

  1. What is the best form of creatine? - Nutrition FAQ. (n.d.). Retrieved June 23, 2016, from https://examine.com/faq/what-is-the-best-form-of-creatine/
  2. Dash, A., et al. Evaluation of creatine transport using Caco-2 monolayers as an in vitro model for intestinal absorption. Journal of Pharmaceutical Sciences 90(10):1593-1598, 2001.
  3. Miller, D. Oral bioavailability of creatine supplements: Is there room for improvement? Annual Meeting of the International Society of Sports Nutrition, 2009.
  4. ProMera Health. "CON-CRĒT: FAQ". Retrieved 19 February 2011.

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