I've personally had severe issues with creatine monohydrate. 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. 2006 Nov;38(11):1918-25. The amino acids in Amplified Creatine 189 act fast and warning symptoms may surface too late, which leads to damaging effects 3 4 5. Read this authoritative report, sourced by the foremost experts, before deciding if creatine’s the supplement for you. 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. Thanks for checking out my article! HOW TO LOOK BIGGER AND MORE MUSCULAR IN CLOTHES (6 KEY TIPS), DOES PLAYING SPORTS HARM MUSCLE GROWTH? Diarrhea 4. That's just one reason why I use creatine HCL. Dr. Antonio is someone that I consider a friend and someone I regard as a very smart person. Which is what happens to me. This will also cause water to be pulled into the intestines, causing stomach discomfort and diarrhea. Creatine may not be as effective in improving strength or building muscle in people over 60 years old. Just that creatine HCL is better – a significant upgrade for a supplemental ingredient already proven effective. Antonio, J. and Ciccine, C. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. SUBSCRIBE to our channel: http://bit.ly/subTigerFitnessKeep it healthy at home with our Cooking w/Kara Playlist! There’s really nothing more that you can ask for. 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. I don’t really see anything in there that is a deal breaker. While it would be nice to just have the creatine and that be all, if you want a pill you need a bit of extra fluff to … This has also been reported by thousands of people following my advice to switch to creatine HCL. Creatine is a nitrogen-containing amine synthesized from the amino acids, arginine, glycine and methionine. 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. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. 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. Amplified Creatine 189 is a creatine supplement marketed by GNC. Privacy Policy 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. Supplements, when taken in a safe and conservative manner, are capable of helping us increase our health and rise above natural plateaus. 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. But since there weren't any real findings of the study, it doesn't really matter. Creatine is POSSIBLY SAFE when taken by mouth, long-term. If you did enjoy this post, don\'t forget to sign up for my newsletter that delivers science-based, no B.S muscle building and fat loss tips, macro-friendly recipes, motivational strategies and more straight to your inbox every week: And if you\'re into social media, make sure to connect with me on YouTube, Facebook, Instagram and more for additional fitness tips and updates: Automated page speed optimizations for fast site performance. Just bought it a few hours ago, haven’t used creating in a few months, decided to use it again. Even though the changes in extracellular fluid may be small, in those who are very lean it can make a big difference in how "shredded" they look. 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? Also, it is now researched to be better than its counterpart, Creatine Monohydrate. I hope you found the information useful. Short-term creatine studies, however, have convincingly shown it to not only be effective but extremely safe. Creatine and whey protein are two of the most popular sports supplements, and you may wonder whether taking them both offers any additional benefits. 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. Taking creatine alone by itself is not half as effective as when you take it with protein and carbs. Powers, M. E., et al. Both creatine hydrochloride and creatine monohydrate will cause intracellular water retention, and this directly translates to improved muscle growth and performance. Although some experts claim that creatine monohydrate doesn't cause bloating or water retention, I have data on thousands of individuals showing that many of them do, in fact, experience this "bad" water retention with creatine. Think all creatine is the same? Journal of Athletic Training 38(1):44-50, 2003. Here's why. Creatine supplementation increases total body water without altering fluid distribution. As the name implies, this form is created by attaching a hydrochloride group to creatine in order to create a salt. On non-training days the subjects were allowed to take the creatine whenever they desired. There truly is no debating that fact. When it all comes down to it, there’s just no good reason to deviate from the monohydrate form when it comes to creatine supplementation. As an advanced post-workout formula made for women, Gym Vixen Supplements' Recover delivers the best results using 1,125mg of Creatine HCl. Creatine HCL vs Creatine Monohydrate I read the article and based on what it said it makes me feel like C. Monohydrate is bad for you. That’s because it’s safe, it’s cost effective and it flat out works. Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. I admit that there has yet to be a study published that compares taking creatine both pre- and post-workout to taking it just pre-workout or just post-workout. 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. Heat intolerance 10. 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Big Arms (The Simple Truth!). No. Anyone here have good luck with GNC AMP Creatine HCL 189 pills? Lately Creatine HCL is relentlessly known as a performance enhancing supplement. As a standalone supplement, Creatine HCl has been shown to increase muscle cell volume, promoting an anabolic environment for increasing muscle size. “I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. How Much Muscle Can You Gain Naturally, And How Fast? As previously mentioned, the increased intracellular water retention is one of the primary benefits of creatine supplementation. Creatine HCl (hydrochloride) is simply a creatine molecule bound with hydrochloric acid. Take the bcaa and one creatine 189. Not only is this an issue because it limits the uptake of creatine by the intestines and then by the muscles, but it can also lead to stomach upset (from the creatine sitting in the intestines and drawing water into them) and water retention in the subcutaneous space (under the skin), which blurs a person's muscularity and makes them look smooth and bloated. IS 30 REPS PER SET EFFECTIVE FOR BUILDING MUSCLE? I know I would! And wouldn't you prefer to take the best form of creatine possible before and after workouts? 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. As far as recommendations are concerned I’ve personally been using Kaged Muscle C-HCL. Should you make the switch? Amplified Creatine 189 Ingredients. Is creatine safe and effective? Lower doses up to 4-5 grams taken daily for up to 18 months have also been safely used. The creatine found in GNC AMP Creatine HCL 189™ is an advanced, clinically studied form called polyethylene glycosylated creatine – or PEG Creatine HCL. 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 Am I saying that creatine monohydrate is bad? Sure, creatine hydrochloride does not cause bloating, but neither does creatine monohydrate. 2-3 weeks of consistent creatine monohydrate use (at 3-5 grams per day) will result in a near 100% creatine saturation of the muscle tissue, and without any unwanted side effects. 2. 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. Journal of The International Society of Nutrition 10:36, 2013. How To Build Round "3D Delts" That Pop (4 Exercises), The 3 Best Chest Exercises For The Perfect Pec Workout, Not Losing Fat? 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. Cribb, P. J. and Hayes, A. 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. Creatine HCl has been shown to have superior properties to other forms of Creatine, specifically Creatine Monohydrate, due to its superior solubility and pH alignment with the human digestive tr… The Bottom Line On Creatine Hydrochloride. You’re free to use whatever form of creatine you’d like, but creatine monohydrate is the most researched sports supplement in history, has a near 100% absorption rate in the body, no side effects and is the most cost-effective form available, period. Not all creatine is created equal. It simply works the best in the gym and research also backs up this practice. Taking creatine supplements may increase athletic performance in high-intensity, anaerobic activities, according to "Anabolic Primer." Like most other “breakthrough” creatine forms on the market, creatine HCl is surrounded by a lot of hype and big claims about its muscle building effectiveness. (BODYBUILDING & SPORTS). Let’s examine the main claims that are made about creatine hydrochloride in comparison to creatine monohydrate and you can then decide for yourself…, Claims Made About Creatine Hydrochloride’s Superiority. And only when they used magnitude-based inference was there any evidence that post-workout MIGHT be better than pre-workout. The main issues with creatine monohydrate are its solubility in fluids and its absorption by the body. As is the case with the loading phase issue, there is no need to cycle your creatine, whether it’s monohydrate or creatine hydrochloride. The HCL form trumps all others. Getting the right one in a market with various options is a time-consuming task. Dizziness 5. Also, it has higher water solubility than the other forms of Creatine supplements. Hundreds of different bodybuilding supplements have come and gone over the years, but the popularity of creatine has never wavered. 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. Any ingredients that have precipitated to the bottom of a cup are ingredients that will sit in your intestines and not be absorbed properly. No water retention; No bloating; No gastrointestinal issues 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. Gastrointestinal pain 6. This is because of its small dosage requirement as compared to Creatine Monohydrate. Evaluation of creatine transport using Caco-2 monolayers as an in vitro model for intestinal absorption. 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. The pre- and post-workout supplement group also had significantly higher muscle glycogen levels, which is critical for performance and muscle growth. Terms of Use, Evaluation of creatine transport using Caco-2 monolayers as an in vitro model for intestinal absorption, Creatine supplementation increases total body water without altering fluid distribution. If you look up Google, you are bound to be confused. CON-CRET Creatine HCL (Buy on AMAZON) Considered as the original and Number 1 award-winning best creatine product, it is understandable that this product is the best-selling supplement.. What makes this product popular is its elimination of negative side effects experienced in other creatine supplements, like:. This is an irrelevant point, because there is no need to perform a loading phase with any form of creatine, whether it’s monohydrate or creatine hydrochloride. These are all reasons why I included creatine HCL in both Pre JYM and Post JYM. Now when you hear people talking about this study in the gym, or you read discussions about it online and the people are claiming that taking creatine post-workout is far superior than taking it pre-workout, you can have a laugh knowing that a) they didn't actually read the study despite acting like they did, b) they don't know what they are talking about, and c) you are way ahead of them because you already got the real truth on the matter. Dehydration 7. The debate around creatine HCL vs monohydrate is going on for some time in the fitness world. 00:00. In fact, the recent study comparing pre-workout to post-workout creatine supplementation had subjects take just creatine and nothing else. 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. Some like creatine HCL because you get less water retention than you do with creatine monohydrate. I know that when I'm getting ready for a photo shoot I am NOT risking any small increases in my subcutaneous water levels. I recently bought universal bcaa stack and gnc 189 creatine (yes I know many dont like gnc but I used this before and showed great results). 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. 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. When used orally at appropriate doses, creatine is likely safe to take for up to five years. Feel free to leave a comment below if you have any questions and I\'ll get back to you as soon as I can. Creatine is a relatively new phenomenon and, as such, long-term studies have not yet been completed. This … This is NOT a drawback. Miller, D. Oral bioavailability of creatine supplements: Is there room for improvement? There’s really no confusion about that. 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. 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