Tag: supplements

What’s the Difference Between Creatine HCL and Monohydrate?

Whether you’ve taken creatine in the past or are new to the popular athletic supplement, you’ve probably seen that there is more than one type.

There are several forms of creatine available on the market, including creatine monohydrate, creatine hydrochloride (HCL), micronized creatine, and creatine malate.

The most popular form of creatine you’ll likely see in supplements are creatine monohydrate and creatine HCL. While it may not appear there is much of a difference between the two, which form you choose can impact how your body uses it.

Let’s dive in.

Chemical Structure and Properties

The main differences between creatine monohydrate and creatine HCL lie within their chemical structure. The differences in how these compounds are formed can affect how they are utilized by the body.

Creatine monohydrate’s chemical structure is made up of a creatine molecule bound to a water molecule, hence the name mono-hydrate. The addition of the water molecule is what brings extra water to the muscle tissue, leading to increased size and appearance of muscle tone when taking creatine monohydrate.

This is also why creatine monohydrate tends to be preferred for those who plan to complete a loading phase as it is more effective at increasing your creatine stores in the muscle tissue than other forms. However, it is also why many feel they gain weight or bloat while taking creatine supplements due to the increase in water retention, a common side effect of creatine monohydrate.

Creatine HCL is a creatine molecule bound to hydrochloric acid which is believed to help aid in increasing solubility. If your body absorbs creatine better, you can take less and see more with less side effects, specifically water retention. Even though this is temporary, it can be a very uncomfortable drawback of creatine monohydrate for some [1].

It’s also believed that the HCL molecule helps to make this form of creatine more stable so users can skip the loading phase and still see the same results.

Dosage Requirements

The typical dosage recommendations for creatine monohydrate are 20-25 grams per day for 5-7 days if completing a loading phase (which is not required but can help show more significant results faster) followed by a maintenance phase of 3-5 grams per day.

Because creatine HCL is more soluble than creatine monohydrate, the dosage requirements are a lot less, at 1-2 grams per day and a loading phase is not necessary.

Side Effects and Tolerability

Creatine monohydrate has been around the longest and has been extensively studied, whereas creatine HCL is relatively new to the market.

That doesn’t mean that creatine monohydrate is automatically labeled better. As with any dietary supplement, both have potential side effects to consider.

While creatine monohydrate is considered safe for the general population when taken as directed, side effects such as upset stomach, dehydration, water retention, and muscle cramps can occur [2].

Unfortunately, there is not as much research available regarding the safety of creatine HCL as there is with creatine monohydrate but there are no adverse health effects reported. Side effects are reported to be similar to that of creatine monohydrate including upset stomach, muscle cramps, dehydration, and bloating [3].

Because creatine HCL is more soluble, it’s believed to have higher tolerability due to the smaller dose requirement, particularly when it comes to digestive discomfort.

Additionally, because it is bound to HCL instead of water it’s also associated with less bloating and water retention than creatine monohydrate overall.

Those who are sensitive to creatine monohydrate might find creatine HCL to be more tolerable.

Cost-Effectiveness

Because creatine monohydrate is more widely available, it tends to cost less than creatine HCL supplements but this will vary greatly by brand. Creatine HCL can be a little bit more challenging to find in stores. You can check out this strawberry creatine monohydrate from Naked Nutrition, flavored with real strawberry fruit juice powder.

Because many prefer to do a loading phase when taking creatine monohydrate, this increases the portion of product used which can potentially offset the difference in cost but only during that initial period.

Bottom Line

Both creatine monohydrate and creatine HCL have been shown to improve athletic performance by boosting strength, power, and stamina. While there are significant differences between the chemical composition and how the body utilizes these different forms, neither one has proven to be more effective than the other [4].

Creatine monohydrate has been extensively used in research studies while creatine HCL has minimal research available to support its use. One study conducted between the two different forms found no significant difference in the use of either in improving physical performance [5].

What we do know is that creatine HCL may be better tolerated due to its better absorption rate making it a good option for those who struggle with typical side effects from creatine monohydrate, such as water retention and upset stomach.

In the end, what form of creatine you choose to use will depend on your preferences but both can support your strength and performance goals.

Disclaimer: This article is a sponsored post, brought to you in collaboration with our partners who specialize in nutritional supplements. We recommend consulting with your doctor before starting any supplement routine to ensure it aligns with your health needs.

October 14, 2024
The 8 Best Supplements for Hybrid Athletes to Boost Performance & Recovery

Hybrid athletes are the pinnacle of versatility in fitness, often engaging in multiple disciplines that range from weightlifting and sprinting to endurance running and more. Due to the intense nature of their training, which frequently combines strength, endurance, and high intensity workouts, their bodies face unique challenges. Proper nutrition and supplementation are crucial to meet these demands, ensuring optimal performance, quick recovery, and overall health.

Importance of Supplements for Hybrid Athletes

For hybrid athletes, supplements are not just about boosting performance during workouts; they are vital for recovery and hydration, helping to replenish and repair the body after intense physical exertion. The varied nature of their training makes hydration and nutritional balance particularly crucial, requiring a strategic approach to supplement intake. Below are our pick for the 8 best supplements for hybrid athletes.

Related: 4 free workout plans to train like a hybrid athlete

Also related: How to avoid burnout as a hybrid athlete

Best Supplements for Hybrid Athletes

1. Protein Powders (Whey, Casein, Plant-based)

Benefits: Crucial for muscle repair and growth, protein powders help facilitate quick recovery after diverse and intense training sessions.

Usage Tips: Incorporating a mix of fast-absorbing whey post-workout and slow-releasing casein before bed can provide round-the-clock muscle recovery support.

For whey protein, we like 100% Raw Grass Fed Whey
For casein protein, we like Optimum Nutrition Gold Standard 100% Miscellar Casein Protein
For plant-based proteins, we like Sun Warrior, Vega Sport, and Ora So Lean & So Clean

2. Branched-Chain Amino Acids (BCAAs)

Benefits: These amino acids are key for muscle recovery, reducing soreness and fatigue by stimulating protein synthesis in muscles.

Optimal Use: Consuming BCAAs before or during workouts can enhance endurance and reduce muscle breakdown.

For BCAAs, we like Momentous Vital Amino Powder

3. Creatine

Benefits: Known for boosting strength and power, creatine helps in energy production during high-intensity training segments.

Recommendation: 5g daily can significantly improve performance in both strength and endurance exercises.

For creatine, we like Thorne Creatine Monohydrate

4. Beta-Alanine

Benefits: Enhances muscular endurance and delays fatigue, perfect for long training sessions.

Application: Regular supplementation can buffer acid in muscles, increasing overall training volume.

For beta-alanine, we like Thorne Beta-Alanine SR

5. Electrolytes

Importance: Vital for hydration, electrolytes help maintain nerve and muscle function during long and intense workouts.

Sources: Look for drinks or supplements with a balance of sodium, potassium, magnesium, and calcium.

For electrolytes, we like either LMNT Zero Sugar electrolytes or Nuun Sport electrolyte tablets

6. Omega-3 Fatty Acids

Benefits: Crucial for reducing inflammation and supporting joint health, which is essential given the diverse physical activities of hybrid athletes.

Sources: Fish oil or algae-based supplements are excellent sources of EPA and DHA, the most effective types of omega-3s.

For omega-3, we like Metagenic OmegaGenics

7. Magnesium

Benefits: Plays a key role in muscle relaxation and neurological function, and significantly improves sleep quality, promoting effective recovery.

Types: Magnesium glycinate is recommended for its superior absorption and gentle impact on the stomach.

For magnesium, we like Momentous Magtein

8. Multivitamins

Purpose: To fill nutritional gaps, ensuring that hybrid athletes receive all essential micronutrients necessary for performance and recovery.

Choosing the Right One: Opt for a multivitamin with adequate levels of Vitamin D, iron, and calcium, tailored to the specific needs of active individuals.

For multivitamins, we like Pure Encapsulations O.N.E. multivitamin

The Final Dose

Supplementing wisely is key to maximizing the performance and recovery of hybrid athletes. By carefully choosing supplements that support their varied training needs, athletes can enhance their strength, endurance, and overall fitness, ensuring they are getting the most out of their hard work. Always remember to discuss new supplements with a healthcare provider to ensure they align with your overall health needs and training goals.

Disclosure: This post contains affiliate links. As an Amazon Associate, we earn from qualifying purchases.

May 7, 2024
FAQ: What supplements should I be taking?

You don’t need supplements. Flat out. You can accomplish all of your fitness goals with good nutrition and exercise. (If you’ve got some sort of health issues — talk to your doctor.)

Supplements are called supplements for a reason. They’re intended to supplement something you’re lacking. That said, if you’re eating a healthy mix of foods including proteins, carbohydrates (+ greens and colorful veggies), and fats, then chances are you’re getting all of the nutrients (macro and micro) that your body needs to function optimally. In fact, if you’re a beginner, you should focus more efforts on figuring how how your body responses to food instead of what supplement or supplements to add into the mix. (Read: intuitive eating for lean muscle and how to start your own diet plan)

Now, does this mean all supplements are bad or completely worthless? No, not necessarily.

Here’s our general take on supplements:

1. The dangerous or worthless junk

You’ve probably heard this before, but it’s true. There are a lot of supplements out there that are probably downright dangerous. You have no idea what’s actually in them, even if the ingredients are listed on the bottle. Seriously, it’s not a very regulated business. Those wild and unbelievable scientific claims that seem too good to be true are probably biased in some way, shape, or form. Was that “independent research” actually independent? Any time a supplement is being sold super-hard as the greatest thing in the world — that’s a huge red flag.

2. The toss ups

There are some supplements that might help a little bit such as creatine, branch chain amino acids, beet juice, etc. (I’ve also personally experimented with astragalus extract and ZMA (zinc, magnesium, B6) for general performance. And vitamin C, echinacea, and various teas including black, green, and chamomile for immune system support.) Those types of supplements come from more raw, real things, you get them from food. Are they going to make a world of a difference in your life? Absolutely not. Could they help? Sure, a little bit. Could they do nothing at all? Yep, that’s possible too. And could they hurt you? Yes, that’s very possible as well. You never know how your body might react even to something that’s already in your body naturally. Think about it: people have food allergies. Same thing goes for supplements.

3. The conveniently helpful basics

Protein powder is conveniently helpful, and it’s basic. We all need protein and sometimes it’s hard to get enough down either because of time or because you just don’t want to eat pounds and pounds of meat or fish all day. The only thing to really watch out for with protein powder is any other random stuff companies sometimes like to throw in it. You don’t need (or want anything else). You just want protein. (And if you are allergic to something like whey, then there are plenty of vegan options available).

To summarize, figure out your food situation first, get into a regular training routine, then you can look into supplements. (We pretty much just like protein with the exception for a couple others) However, you should probably talk to a nutritionist, dietician, and your doctor beforehand.

Looking for custom workout and nutrition programming? Check out DigitalFitnessAdvisor.com, our new exclusive service.

June 2, 2019
What you actually need to know about creatine

Creatine is popular stuff. We started to really hear about it in the early-90s, along with the rumors: “it’s a steroid”, “it’s bad for your kidneys”, “it dehydrates you”, “it gives you acne”, the list goes on. That was fake news of the 1990s, but understandably, you never know with this kind of stuff, right?

To save yourself time from getting lost down the internet rabbit hole searching for information about creatine, the following is a quick breakdown on what you actually need to know about it.

What is creatine?

Creatine is a naturally-occurring compound in the body. For the most part, it’s primarily found in our muscles. It’s also found in animals and fish. Commons ways to supplement with creatine are with concentrated powders or capsules.

What does creatine do?

The long story short is that creatine helps the body produce chemical energy called ATP. (That’s short for adenosine triphosphate). When we workout, our ATP stores get depleted and creatine helps to replenish them.

Does creatine work?

The long story short again: yes. Due to it’s popularity over the years, creatine is one of the most studied supplements. Research has shown that creatine, on average, can increase muscular strength by 8% and muscular endurance by 14%. Aside from it’s muscle-building effectiveness, it’s also been shown to have several other general health benefits that include boosting brain function and acting as an antioxidant.

Is creatine safe?

According to a position stand paper published by the International Society of Sports Nutrition, yes. Of the several studies compiled over the years, researchers are confident that creatine supplementation is safe in the short and long terms.

What’s the best way to take creatine?

If you’re going to take a creatine, go with monohydrate in powdered form. That version of creatine is the most studied. It’s unnecessary (and could be counterproductive) to use any other type.

The best time to take creatine is after a workout along with carbohydrates. Even though it’s a performance supplement, it’s doesn’t work like the caffeine in coffee or a pre-workout product. To simplify: carbohydrates help deliver the creatine to our muscles.

How much creatine should be taken?

For most people, about 3-5 grams per day is appropriate. Some experts say “loading” creatine is a good idea to get the muscles “saturated” with it to immediately start having effects on training. The loading phase is typically 5 grams, 4 times per day for 5-7 days. The loading phase is not necessary, but without it there could be a delay on when you start to see the positive effects.

So, what’s the general take on creatine?

The research looks good and experts seem to be confident in it’s effectiveness and safety. However, there is no supplement in the universe that’s going to be a life-changer. Sure, it could help you along the way, but it’s the smart eating habits, good workouts, and generally healthier lifestyle habits that make the true difference.

September 28, 2018