Why Creatine HCL is better than any other Creatine products
- 40 times more soluble
- 60% more Absorbtion
- No Need To Cycle Off
- No Water Retention
- Micro Dosage of just 2g
Within the human body, we produce around 1g of creatine per day which is synthesised mainly within the liver and kidneys (Persky et al. 2001). The majority of creatine stores are found within muscle and humans can obtain additional creatine externally via diet (foods such as meat & fish) and supplementation.
There are two key considerations when supplementing with creatine and deciding on which form to use:
1) Aqueous Solubility: This describes how well creatine mixes and is absorbed. Below is a list of the common creatine forms and their relative solubility score (the higher the score, the greater the solubility). As you will see, some forms of creatine such as Creatine HCL have a much greater solubility, which is why a much lower dose is required.
Creatine Monohydrate: 1.0
Creatine Citrate: 2.8
Creatine Pyruvate 5.9
Micro Crystalized: 0.9
Creatine HCL: 39.3
2) Cell Permeability: In this context cell permeability describes how well creatine crosses the intestinal barrier. Some forms of creatine have a poor permeability, meaning most of that which is ingested is not actually absorbed, thus resulting in it being excreted in the urine. Creatine HCL has one of the highest absorption rates out of all the creatine forms currently available on the market.
It is also important to note the key relationship between creatine and water. Certain sources of creatine require a large amount of water, which is one of the reasons why certain individuals experience digestive issues and extracellular water retention (outside the cell) when taking it.
Here is a comparison of two forms of creatine, Creatine Monohydrate (CM) and Creatine HCL (C-HCL):
– A 5g dose of CM would require approximately 625ml of water to maximise absorption.
– An equivalent dose of C-HCL would only require 10ml of water to maximise absorption.
For those struggling with GI discomfort/distress on their regular type of creatine supplement, switching to a smaller more dense form of creatine, such as Creatine HCL could help. While some people may be just fine on other forms of creatine, one study in fact found greater absorption of creatine HCL versus other forms following a 2-week supplementation period.
As a dietary supplement, take 1 serving, 30-60 mins prior to training with approximately 4-6 oz, of water. Creatine HCL can be taken empty stomach, with food, or mixed with your favorite Nutrition Planet's supplements.