How much Creatine HCL should I take?
Research suggests that you only need to take a daily quarter of a teaspoon of creatine HCL for it to be effective, while creatine monohydrate is suggested to require a loading phase of 15 – 20 grams and then 5 grams on a daily basis to keep your muscles saturated which is more than creatine HCL.
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However in this article, we’ll only be discussing how much creatine hcl you should be looking at taking.
Why should you only take that much Creatine HCL?
You only need to take a small amount of creatine HCL (quarter teaspoon) because it is bound to hydrocholoric acid which may help its overall absorption rates and solubility.
It’s claimed to be broken down faster and more easily absorbed into your body’s muscle cells. It’s even though to help reduce water retention by being such a fast option to absorb – which can help bloating and numerous other issues associated with low quality creatine.
There’s also believed to be no loading phase with creatine HCL – unlike regular creatine that is believed to to be taken at 15 – 20 grams for the first few days to increase your body’s overall levels.*
If we had to choose between creatine HCL and Creatine Monohydrate, we’d have to go with the latter. Monohydrate has far more studies on it, and with various options such as Creapure it has been refined to be far more potent.
Creapure creatine monohydrate typically has a 99.8% purity and and is far more affordable than what you’d get with Creatine HCL.
My thoughts on Creatine HCL and Creatine Monohydrate Loading…
*Off the record – a lot of sources say creatine should be loaded. But personally, I, and numerous other influencers that I know have never noticed a difference from avoiding the loading phase and moving straight into 3 – 5 gram servings. More research is needed, but I have a theory that earlier creatine supplements were of lower quality and harder to absorb.
Will Creatine HCL work if you take it at this small dosage?
Although there are claims saying that it will – there’s still a lot of research that needs to be done. The main study that suggests that you need less creatine HCL came from an unpublished study which looked at which dissolved more in a glass of water: creatine HCL or creatine monohydrate.
More HCL seemed to dissolve into the water, and this is were the main basis of that you need less HCL comes from. However, a glass of water and your body are totally different things.
A hell of a lot more research is needed to know exactly how much creatine HCL you need. One thing is for sure, at the moment, creatine monohydrate still seems like the better choice.
So, how much creatine HCL should you take?
At a glance, you should be taking around a quarter teaspoon of creatine HCL per serving. At a deeper point of analysis – there is no real answer.
At the moment, the research on creatine HCL is limited, with not much in the way of knowing how much a human should take to get the best results from it. However, if you want a creatine source that you can depend on – you should stick to Creatine Monohydrate – or creapure.
Creatine Monohydrate has dramatically more studies than that of Creatine HCL and much more research into the overall dosages and effectiveness. If you’re looking for something reliable you should look into creatine monohydrate.
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