Creatine is without doubt one of, if not the best performance boosting supplement on the market.
It has been widely researched with thousands of independent studies showing just how effective it is.
Some of the reported benefits of creatine supplementation include:
- Increased muscle strength/power
- Increased muscle mass/muscle stimulation
- Great force production
- Increased fat loss
- Improved athletic performance
This is quite a list and if you goal is to get bigger,faster,stronger or increase performance then creatine should absolutely be on your supplement shopping list.
There are a number of different forms of creatine available on the market today.
The two most well known and utilised are creatine monohydrate & creatine HCL (creatine hydrochloride).
There are quite a number of other forms of creatine but they all serve exactly the same purpose in the body-increasing ATP production for explosive efforts such as sprinting and lifting weights in the gym.
We actually have a decent amount of creatine in our bodies and produce a small amount ourselves. It's also possible to get small amount of creatine from animal sources of red meat such as lean steak,kangaroo and buffalo.
The issue with food sources of creatine is the amounts are very minimal meaning you would need to take in very large quantities of red meat daily.
This isn't however a very practical or feasible of getting your creatine hit.
Enter Creatine Supplementation
This is where supplementation provides a big advantage. Creatine has become hugely popular especially creatine HCL which has driven prices down and made this very affordable.
There are two main reason why creatine HCL can be seen as a superior source:
- Cell Permeability: This refers to the ability of the creatine to cross the intestinal wall for absorption. Typically many forms of creatine really suffer here however creatine HCL has excellent absorption rates so you can actually utilise what you're taking in.
- Solubility: This refers to how well the given form of creatine mixes into water/can be absorbed into the body.With a score of 39.3 this is vert favourable to creatine HCL vs other forms such as creatine monohydrate at 1.0.
What does this mean?
With creatine HCL you'll require a much smaller dose and much less water for it to be absorbed into the body.
The excellent absorption also translates into very good digestion and no chance of gastric upset which can be an issue with other forms of creatine due to the large serving sizes required.
How Do I Take It?
For best results we'd recommend taking 1gm of Hybrid Nutrition Creatine HCL twice daily. The ideal times to take creatine are first thing in the morning with your breakfast and again post-workout.
This is ideally taken alongside some carbohydrates to help the absorption and drive it into the muscle cells.