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. That's just one reason why I use creatine HCL. 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. The only active ingredient in Amplified Creatine 189 is PEG-Creatine System. The HCL form trumps all others. Muscle cramping 2. Understanding Creatine HCL Vs. Creatine Monohydrate Creatine HCL vs Creatine Monohydrate – The Origins. 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. No water retention; No bloating; No gastrointestinal issues 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. Am I saying that creatine monohydrate is bad? Heat intolerance 10. Some like creatine HCL because you get less water retention than you do with creatine monohydrate. There’s really nothing more that you can ask for. 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. It is not known whether creatine will harm an unborn baby. Creatine is a nitrogen-containing amine synthesized from the amino acids, arginine, glycine and methionine. Just that creatine HCL is better – a significant upgrade for a supplemental ingredient already proven effective. Dr. Antonio is someone that I consider a friend and someone I regard as a very smart person. Also, it has higher water solubility than the other forms of Creatine supplements. 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. Take the bcaa and one creatine 189. Supplements, when taken in a safe and conservative manner, are capable of helping us increase our health and rise above natural plateaus. Creatine is a naturally occurring chemical in the body and is important for energy production in short-burst activities such as sprinting and weightlifting. on CREATINE HCL REVIEWS: IS CREATINE HYDROCHLORIDE EFFECTIVE? In fact, the recent study comparing pre-workout to post-workout creatine supplementation had subjects take just creatine and nothing else. Creatine and whey protein are two of the most popular sports supplements, and you may wonder whether taking them both offers any additional benefits. Dizziness 5. Dash, A., et al. Weight gain 8. 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. The pre- and post-workout supplement group also had significantly higher muscle glycogen levels, which is critical for performance and muscle growth. Creatine is predominantly marketed as a supplement to improve athletic performance and increase muscle mass. Creatine HCL is also taken in smaller doses. I have never used bcaas before and just started. Miller, D. Oral bioavailability of creatine supplements: Is there room for improvement? Creatine HCL dissolves better in water which allows your body to absorb and use it quicker. Powers, M. E., et al. 2. The type you see most often is creatine monohydrate, but this is far from your only option. We started off with the original creatine monohydrate back in the 1990’s, and since then an endless list of “new and improved” creatines have made their way onto the shelves. Thanks for checking out my article! 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. Amplified Creatine 189 is loaded with creatine, which is some of the best muscle fuel. 2006 Nov;38(11):1918-25. 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 Therefore it is not possible to say with absolute authority that there are no potential creatine dangers. Not so fast. 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 . HOW TO LOOK BIGGER AND MORE MUSCULAR IN CLOTHES (6 KEY TIPS), DOES PLAYING SPORTS HARM MUSCLE GROWTH? Feel free to leave a comment below if you have any questions and I\'ll get back to you as soon as I can. Antonio, J. and Ciccine, C. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. As an advanced post-workout formula made for women, Gym Vixen Supplements' Recover delivers the best results using 1,125mg of Creatine HCl. 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. Nausea 3. On non-training days the subjects were allowed to take the creatine whenever they desired. Just bought it a few hours ago, haven’t used creating in a few months, decided to use it again. And wouldn't you prefer to take the best form of creatine possible before and after workouts? 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. Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. This has also been reported by thousands of people following my advice to switch to creatine HCL. 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. 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. 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Big Arms (The Simple Truth!). The Bottom Line On Creatine Hydrochloride. 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. Here’s the simple reality of the situation…. 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. 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. Gastrointestinal pain 6. and Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate. Creatine may not be as effective in improving strength or building muscle in people over 60 years old. So if you want the reassurance of a proven, tested product, creatine monohydrate is the one for you. 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. Anyone here have good luck with GNC AMP Creatine HCL 189 pills? Taking creatine alone by itself is not half as effective as when you take it with protein and carbs. Amplified Creatine 189 Ingredients. What there does seem to be confusion about are the various different types of creatine available, and which one is superior for maximizing muscle size and strength gains. Research suggests that your strength gains will catch up after 30 days. 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. These are all reasons why I included creatine HCL in both Pre JYM and Post JYM. Also, it is now researched to be better than its counterpart, Creatine Monohydrate. Amplified Creatine 189 is a creatine supplement marketed by GNC. It simply works the best in the gym and research also backs up this practice. 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. 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. He stated in the paper that there were no significant differences between taking creatine pre-workout or post-workout. 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. It's not. 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 combines the latest breakthroughs for muscles, strength, and performance with an emphasis on fast, efficient recovery for the female athlete. I've recommended taking creatine BOTH before and after workouts for over a decade. 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. 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. 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. This is because of its small dosage requirement as compared to Creatine Monohydrate. The usefulness of Creatine HCL. 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. This is actually one of the primary benefits of creatine usage, as it gives your muscles a fuller and harder appearance. 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. No. Having undergone thorough testing, we hope that you’re going to find one of them impressive. I really don’t know where this idea even came from, but creatine monohydrate does not cause “bloating” of any kind. 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. We spent around 50 hours just find the creatine hcl for […] 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. As is the case with the loading phase issue, there is no need to cycle your creatine, whether it’s monohydrate or creatine hydrochloride. 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 Dosing of creatine HCL is 1-2g per day is all you need. If this product is effective, it should improve the quality of your workouts, and the speed and size of your muscle growth results. 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. In fact, several studies actually show that creatine monohydrate not only increases intracellular water (inside the muscle cells where you want it), but it also increases extracellular water levels, which is the area under the skin that causes that puffy look. Each product contains 2 grams of HCL per dose. My question is is it safe to use both of them at the same time, I plan to use them right before the gym. 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? Cribb, P. J. and Hayes, A. 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. 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). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Journal of Athletic Training 38(1):44-50, 2003. This powerhouse formulation with BCAAs and Creatine HCl is a game changer in the post-workout and Creatine HCl … (BODYBUILDING & SPORTS). As previously mentioned, the increased intracellular water retention is one of the primary benefits of creatine supplementation. Creatine is a relatively new phenomenon and, as such, long-term studies have not yet been completed. With greater solubility in fluid, greater absorption by the intestines and with a much smaller dose, you significantly reduce the chance of stomach issues and subcutaneous water retention. One of the most recent of these new forms is creatine hydrochloride, or creatine HCl for short. 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. 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. Lately Creatine HCL is relentlessly known as a performance enhancing supplement. Creatine Alphaketoglutarate/Creatine AKG – alpha-ketoglutaric acid is bonded with creatine, thought to help with stomach upset and diarrhea prevention as a precursor of glutamine, no evidence to support it’s better than creatine monohydrate or hcl 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. Both creatine hydrochloride and creatine monohydrate will cause intracellular water retention, and this directly translates to improved muscle growth and performance. Journal of The International Society of Nutrition 10:36, 2013. 00:00. Again, this is just another irrelevant point. 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