There's no debating creatine is one of the most effective supplements on the market, and it always will be.

There's no debating creatine is one of the most effective supplements on the market, and it always will be.

There are literally hundreds of studies backing up the benefits of increased power out,strength & better muscle building.

If you have any interest in strength,power & improving performance and you're not taking advantage of creatine you're quite simply missing out.

Benefits

  • Increased strength
  • Increased power
  • Improved muscle power
  • May be beneficial for fat loss

There are quite a wide variety of different forms of creatine on the market and one that has been getting more attention of late is creatine hcl (creatine hydrochloride).

The body does actually produce a small amount of creatine itself but not enough to exhibit performance boosting benefits.

Uptake is Everything

All forms of creatine essential serve the exact same purpose. They all work to increase phospho creatine levels in the body and increase the production of energy for explosive lifting.

In short if you take supplemental creatine you can increase the work capacity for explosive efforts such as lifting weights in the gym.

Where creatine hcl comes into its own is in solubility. This is the rate at which creatine is mixed and absorbed.

Typical rates of creatine uptake:

  • Creatine Monohydrate:1.0
  • Creatine Citrate: 2.9
  • Creatine Pyruvate:5.8
  • Creatine HCL: 39.3

As can be seen here the solubility of creatine hcl is dramatically higher than other forms which translates to a much small dosage being needed to yield the benefits.

The other factor to taken into consideration is absorption and digestion.

Creatine monohydrate is the tried and true and in my opinion what everything is and should be compared to when it comes to creatine supplementation.

If you were to take 5gm of creatine monohydrate it would need to be diluted into 625ml of water for maximum absorption.

The equivalent dose of creatine hcl would require just 10ml of water to be utilised effectively.

This is not to say that creatine monohydrate isn't effective, because it certainly is.

However if you have had gastric upset from this we'd highly recommend checking out creatine hcl for a more pleasant digestive experience.

Dosing for Maximum Results

As with many compounds the effective amount is dependent on the size of the user.

Most effective results have been found using 1-2gm per day. For smaller bodies (under 70kg) we'd recommend sticking with 1gm/day and larger bodies over 70kg go with 2km/day.

There is a lot of debate when it comes to creatine timing and there really isn't a definitive answer on the question.

Insulin acts as a nutrient driver and helps to shove nutrients into the muscle cell where they are most needed. Knowing this we would recommend consuming your creatine hcl as part of your post-workout nutrition. This would ideally be alongside a fast-acting carbohydrate and a quality WPI.

This combination is ideal to not only direct creatine to where it needs to go but also to maximize muscle recovery & repair.

Cycling Required?

Creatine cycling & loading has been touted as an absolute essential to unlock the benefits but in reality there is no data to support this is beneficial at all.

With that in mind we recommend consuming creatine hcl every day on a consistent basis.

On non-training days you can take your daily dosage alongside any meal throughout the day. The timing isn't super important, consistency is so find a time that works for you every day and you can start maximizing your results!

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