Creatine Monohydrate vs HCl: What the Science Says
What is Creatine?
Before understanding what creatine is, it is easier to understand how it works and why it is useful.
There are 3 energy systems used by the body:
- The Phosphagen System is for beginning any exercise up to 10 seconds of activity. This system is anaerobic and is activated by the limited phosphocreatine stores in muscle cells.
- The Glycolytic System is for continuing any exercise past 10 seconds and up to 2 minutes. This system is used for anaerobic activities including sprinting or High Intensity Interval Training (HIIT) exercise and utilizes glucose.
-
The Oxidative System is for continuing any exercise past 2 minutes. It is used for aerobic activities including endurance workouts and produces energy from glucose and fat.
Why take Creatine?
Phosphocreatine is essential for the Phosphagen Energy System. This system helps us start any exercise and is especially useful for heavy lifting which is high intensity by nature and short in duration. Creatine is stored in the muscles and becomes activated when performing lifts like bench press, cleans, and squats.
You can achieve normal levels of creatine through your diet, but that only allows creatine muscle saturation of 60-80%.
Source: Journal of the International Society of Sports Nutrition
Our goal is to saturate the muscle to 100% creatine levels for maximum energy stores, so how do we achieve this?
There are only two ways to supplement creatine found in the body:
- Through your diet by ingesting animal based foods
- Synthetically through a creatine supplement
However, cooking meat breaks down a majority of creatine into creatinine. Creatinine is a byproduct of creatine and does not allow for the same benefits.
Therefore, synthetic supplementation of creatine serves as the most economical, safest, and cheapest way to increase creatine stores in the body and load our muscles to maximum creatine stores of 100%.
Types of Creatine
Creatine Monohydrate
Creatine monohydrate is creatine with one water molecule attached to it. It has been around the longest, since 1993, and is the most widely used. It is also one of the most scientifically researched sports supplements of all time. Typical creatine supplementation consists of creatine and water mixed together in a shaker bottle or cup and ingested orally.
Studies
Peak force and total force during a repeated maximal isometric bench-press test were also significantly greater in the responders compared to the placebo group.
Source: Medicine and Science in Sports and Exercise
The effectiveness of supplementing with creatine monohydrate is well documented and can be seen to increase strength, muscle, and peak power output.
The truth is that there are very limited studies done to compare the effectiveness of Creatine HCl vs Monohydrate. However, we will do our best to reference the data available when comparing both compounds.
Why is that?
After being dissolved in water, creatine must undertake a crucial step before being absorbed into the muscles…
Digestion by the Stomach
Imagine pre-washing your clothes before entering the washing machine. This would be completely unnecessary since the washing machine can do the heavy lifting for you!
Measurements from a 1995 study showed an increase in total lifting volume as well as participants showing an increase in their bench press 1 rep max (1RM).
Results from a 1999 study showed that the participants in the study taking creatine monohydrate were able to significantly increase measures of strength and power.
Further, results from a 2018 study showed that participants taking creatine monohydrate demonstrated significantly higher levels of strength.
There are hundreds of studies demonstrating the same effects – with a wide body of research and evidence to support the creatine monohydrate claims of increasing strength.
However, results from 2015 research comparing the effects of both creatine monohydrate and hydrochloride found that the group taking the creatine HCl did improve upper and lower limb strength after 4 weeks of training.
Another study from 2019 comparing the results of monohydrate vs hydrochloride showed similar results. 1 rep max (1RM) increases were seen across both the leg press and bench press in both groups. The group taking creatine hydrochloride and the group taking creatine monohydrate saw similar improvements compared to the control group.
Source: International Journal of Food and Nutrition Research
One study from 1999 showed the group with creatine monohydrate supplementation increasing 7.25 lbs of lean body mass compared to the control group.
Another study from 1997, demonstrating a 60% increase in muscle mass over the control group.
However, one 2019 study comparing the effects of creatine hydrochloride and creatine monohydrate showed that supplementation of Creatine HCl did lead to significant increases in muscle mass.
1. Loading Method: 7 days to reach muscle saturation
Take 5 grams four times per day for 5-7 days followed by 2-5 grams per day to maintain maximum creatine saturation in the muscles.
2. Non Loading Method: 21-28 days to reach muscle saturation
Take 5 grams per day for the first 3-4 weeks to fully saturate the muscles, followed by the same daily dosage to maintain creatine stores at 100%.
It should be noted that you are able to equally saturate the muscles' creatine stores using the non loading method. However, this approach will take anywhere from 21-28 days as opposed to the 5-7 days used in the loading method.
A 2015 study assigned 1.5 grams of creatine hydrochloride per day over a 30 day period.
Another 2015 study broke down HCl recipients into two groups. One with 1.5 grams daily and the other with 5 grams.
In this study it is important to note that only the group ingesting 5 grams of creatine hydrochloride per day for four weeks saw significant improvements in both the bench press and leg press. This is compared to the group ingesting 1.5 grams of creatine HCl who was limited to seeing improvements in the leg press only. This possibly suggests that an optimal dose above 1.5 grams may have been necessary to fully saturate the muscle with stores of creatine.
Comparing the recommended dosages on some of the top selling brands on Amazon, including MuscleTech, Con-Cret and Kaged, we can see suggested dosages ranging anywhere from .75 grams to 3 grams per day depending on the brand.
So what is the correct dose?
It's inconclusive based on the limited body of scientific research, however, most manufacturers are recommending around 1.5 grams of HCl per day.
Studies
There are over 700 studies documenting the effects of creatine monohydrate. Below are some excerpts of findings from top studies.
The average increase in muscle strength (1, 3, or 10 repetition maximum [RM]) following creatine supplementation plus resistance training was 8% greater than the average increase in muscle strength following placebo ingestion during resistance training.
Source: Journal of Strength and Conditioning
Peak force and total force during a repeated maximal isometric bench-press test were also significantly greater in the responders compared to the placebo group.
Source: Medicine and Science in Sports and Exercise
Source: Medicine and Science in Sports and Exercise
The effectiveness of supplementing with creatine monohydrate is well documented and can be seen to increase strength, muscle, and peak power output.
Creatine Hydrochloride (HCl)
Creatine Hydrochloride is another form of creatine first developed in 2003 and made commercially available in 2007. Comparatively, it is much less studied than creatine monohydrate – with less than 10 studies analyzing the effects in humans.
Studies
Studies
The study consisted of 2 groups taking different dosages of HCl for a period of 28 days.
Group 1: 1.5 grams of HCl per day
Group 2: 5 grams of HCl per day
While leg press 1RM increased significantly in all groups, bench press only increased significantly in the group taking 5 grams of HCl per day.
Source: Food and Nutrition Sciences
Comparing HCl and Creatine Monohydrate
The truth is that there are very limited studies done to compare the effectiveness of Creatine HCl vs Monohydrate. However, we will do our best to reference the data available when comparing both compounds.
Solubility & Absorption
Solubility and absorption are closely linked with the idea that greater solubility can lead to increased absorption of creatine within the body. A lot to digest here (pun intended), so let's dive in!
Fact: Creatine Hydrochloride dissolves better in water than Creatine Monohydrate.
However, better solubility doesn’t mean increased absorption potential by the body. And therefore better solubility doesn’t mean increased effectiveness in terms of greater gains in strength or muscle mass.
Why is that?
After being dissolved in water, creatine must undertake a crucial step before being absorbed into the muscles…
Digestion by the Stomach
The stomach is an acidic place – filled with digestive juices to help break down your food into micro components that can be used by the body. Once in the stomach, creatine will continue to dissolve so that it can be utilized. It does not matter how soluble creatine was prior to entering the stomach. There is no evidence to support pre-dissolution leads to better digestion by the stomach.
Imagine pre-washing your clothes before entering the washing machine. This would be completely unnecessary since the washing machine can do the heavy lifting for you!
Summary: Creatine hydrochloride is more soluble than monohydrate, however, this does not lead to increased absorption potential by the body.
Strength Gains
Creatine Monohydrate
Strength gains from creatine monohydrate are well studied.
Measurements from a 1995 study showed an increase in total lifting volume as well as participants showing an increase in their bench press 1 rep max (1RM).
Source: Acta Physiologica
Results from a 1999 study showed that the participants in the study taking creatine monohydrate were able to significantly increase measures of strength and power.
Source: Journal of Strength and Conditioning Research
Further, results from a 2018 study showed that participants taking creatine monohydrate demonstrated significantly higher levels of strength.
Source: The Journal of Sports Medicine and Physical Fitness
There are hundreds of studies demonstrating the same effects – with a wide body of research and evidence to support the creatine monohydrate claims of increasing strength.
Creatine Hydrochloride (HCl)
There are fewer studies showing the impact on strength of HCl and the substance remains relatively unstudied.
However, results from 2015 research comparing the effects of both creatine monohydrate and hydrochloride found that the group taking the creatine HCl did improve upper and lower limb strength after 4 weeks of training.
Source: Food and Nutrition Sciences
Another study from 2019 comparing the results of monohydrate vs hydrochloride showed similar results. 1 rep max (1RM) increases were seen across both the leg press and bench press in both groups. The group taking creatine hydrochloride and the group taking creatine monohydrate saw similar improvements compared to the control group.
Source: International Journal of Food and Nutrition Research
Summary: While the effects of Creatine Hydrochloride remain relatively unstudied, there is some evidence to suggest that its effects are the same as monohydrate and do promote an increase in strength.
Muscle Gains
Creatine Monohydrate
Similar to strength increases, the effect of creatine monohydrate on increases in lean body mass (muscle) is well documented in scientific literature.
One study from 1999 showed the group with creatine monohydrate supplementation increasing 7.25 lbs of lean body mass compared to the control group.
Source: Journal of Strength and Conditioning Research
Another study from 1997, demonstrating a 60% increase in muscle mass over the control group.
Source: Journal of Applied Physiology
Creatine HCl
Similar to strength increases, the effects of Creatine HCl on muscle gain are relatively unstudied compared to Creatine Monohydrate.
However, one 2019 study comparing the effects of creatine hydrochloride and creatine monohydrate showed that supplementation of Creatine HCl did lead to significant increases in muscle mass.
Source: International Journal of Food and Nutrition Research
Summary: Again, we find that the overall research supporting the claim of increases in muscle mass by consuming creatine hydrochloride is lacking. However, there does appear to be some research supporting this claim.
Dosage
Creatine Monohydrate
There are 2 well documented dosages of creatine supplementation in order to reach maximum muscle saturation. The two methods are:
1. Loading Method: 7 days to reach muscle saturation
Take 5 grams four times per day for 5-7 days followed by 2-5 grams per day to maintain maximum creatine saturation in the muscles.
Source: Journal of Strength and Conditioning Research
2. Non Loading Method: 21-28 days to reach muscle saturation
Take 5 grams per day for the first 3-4 weeks to fully saturate the muscles, followed by the same daily dosage to maintain creatine stores at 100%.
It should be noted that you are able to equally saturate the muscles' creatine stores using the non loading method. However, this approach will take anywhere from 21-28 days as opposed to the 5-7 days used in the loading method.
Source: Journal of Applied Physiology
Creatine Hydrochloride
Research studying the effects of creatine hydrochloride have no consensus on dosage amounts.
A 2015 study assigned 1.5 grams of creatine hydrochloride per day over a 30 day period.
Source: International Journal of Food and Nutrition Research
Another 2015 study broke down HCl recipients into two groups. One with 1.5 grams daily and the other with 5 grams.
Source: Food and Nutrition Sciences
In this study it is important to note that only the group ingesting 5 grams of creatine hydrochloride per day for four weeks saw significant improvements in both the bench press and leg press. This is compared to the group ingesting 1.5 grams of creatine HCl who was limited to seeing improvements in the leg press only. This possibly suggests that an optimal dose above 1.5 grams may have been necessary to fully saturate the muscle with stores of creatine.
Comparing the recommended dosages on some of the top selling brands on Amazon, including MuscleTech, Con-Cret and Kaged, we can see suggested dosages ranging anywhere from .75 grams to 3 grams per day depending on the brand.
So what is the correct dose?
It's inconclusive based on the limited body of scientific research, however, most manufacturers are recommending around 1.5 grams of HCl per day.
Summary: Creatine monohydrate is usually recommended at 5 grams per day for a non loading method for 3-4 weeks to saturate the muscles with creatine stores. If applying a loading period, ingest 5 grams per serving four times per day for the first 5-7 days followed by 5 grams daily for maintenance. The creatine hydrochloride recommended dosage varies, but most manufacturers recommend around 1.5 grams per day.
Price per Dosage
In order to accurately compare the pricing of creatine hydrochloride and creatine monohydrate, you must equate their differing dosage recommendations. While the dosage recommendation for monohydrate is fairly consistent across studies, the preferred dosage for creatine hydrochloride varies by manufacturer.
In the below analysis we take into consideration the effective dose for Creatine Monohydrate based on a non loading regiment (5g / day). Since there is no general scientific consensus on the dosing of creatine hydrochloride, dosages are analyzed per the manufacturer’s guidelines.
We have analyzed 3 of the top selling brands for both creatine monohydrate and creatine hydrochloride in order to determine the effective price per daily dose.
We have analyzed 3 of the top selling brands for both creatine monohydrate and creatine hydrochloride in order to determine the effective price per daily dose.
Creatine Monohydrate Price Per Daily Dose
Creatine HCl (Hydrochloride) Price Per Daily Dose
Summary: As you can see, creatine hydrochloride is consistently more expensive than creatine monohydrate, generally ranging 2-3x more expensive per dosage.
Gastrointestinal Issues (GI Issues)
Creatine Monohydrate
While greater research is needed, there is one 2007 study directly showing the impact of creatine supplementation on gastrointestinal issues. Users from this study were broken into 3 groups:
- Group 1: 2 doses of 5 grams per day (C5)
- Group 2: 1 dose of 10 grams per day (C10)
- Placebo
The results of this study showed that taking 10 grams per dose of creatine monohydrate can lead to increased gastrointestinal issues.
Source: Research in Sports Medicine
The below table summarizes the results from the study:
Based on the findings of this study, there is reason to believe that creatine supplementation is safe from producing GI issues as long as you remain within 5 grams per serving. 10 or more grams in a single serving should be avoided to minimize the risk of potential problems.
And if you fall into the placebo group where ⅓ experienced diarrhea normally, well then, don’t blame it on the creatine 😂.
Creatine Hydrochloride
As of 2022, there have been no studies published showing the effects of creatine hydrochloride on GI issues with varying doses.
That being said, we could hypothesize that due to its lower dosing, 1.5 grams for HCl vs 5 grams for monohydrate, this alone may account for the anecdotal reports of fewer GI issues in hydrochloride. Take this in combination with the fact that monohydrate is often recommended in a loading phase where users can increase their daily intake to 20 grams per day, it is easy to understand why some users may experience GI issues.
The lower dose of suggested creatine HCl would eliminate this as a potential issue. Again if GI issues are experienced at the hire dose of monohydrate, it may be worthwhile to lower your dose to see if that eliminates the discomfort.
Summary: At normal doses, there is no research to suggest either creatine hydrochloride or creatine monohydrate cause GI issues. However, when users consuming creatine monohydrate have increased the dose above 5 grams, increased GI issues were recorded. Therefore, it is important to not exceed 5 grams per serving while taking creatine monohydrate in order to reduce the possibility of GI discomfort. The effects of higher doses of creatine hydrochloride remain unstudied.
Water Retention (is not bloating)
This subject is a bit tricky as water retention is often confused with bloating, when these are actually completely separate phenomena. Let's start with some definitions and clarifying points before diving in!
Fact: Creatine does result in water retention.
False: Creatine results in bloating.
So what does water retention mean and how is it different from bloating?
Bloating: a buildup of gas in the stomach and intestines.
Bloating creates a generally unhealthy feeling or appearance of swollenness. It is not a known side effect of creatine.
However, all creatine in order to work must cause water retention. It's a side effect of building up your creatine stores located intracellularly inside the muscles. The supplement draws water into the muscles in order to build up your creatine stores.
This water retention is part of the body’s natural process of creatine supplementation and does not lead to bloating since the water is being stored inside the muscle, not gas building up in the intestines.
What are some possible reasons users claim bloating as a side effect of creatine monohydrate?
These are only theories only and need to be verified with scientific evidence…
Theory 1: We know from the research stated above that if creatine monohydrate is consumed in quantities exceeding the recommended dose, it can lead to increased GI issues. These GI issues could in theory also result in bloating.
Theory 2: When users consume creatine, they are often also consuming excess amounts of calories (for gainz!). If this variable is not held in control, it could be highly correlated, but not the cause of bloating observed with monohydrate consumption. In other words, you naturally gaining weight during a bulking phase may coincide with your creatine supplementation and lead you to believe you are experiencing bloating.
Creatine Monohydrate may lead to increased water retention vs Hydrochloride
There is plausibility to the claim that creatine monohydrate may lead to a larger amount of water retention than creatine hydrochloride.
One study from 2019 showed greater retention of body water among participants who consumed 5 grams of creatine monohydrate vs other participants who received 1.5 grams of hydrochloride for 30 days. However, this does not mean that the effects of monohydrate would make you appear more bloated than hydrochloride. When the water retention is stored inside the muscle only, it will not result in you appearing more bloated.
Source: International Journal of Food and Nutrition Research
Summary: The concept that creatine monohydrate is responsible for bloating is likely inaccurate and not supported by scientific evidence. All forms of creatine do increase water retention, but this would not make you appear bloated.
Conclusion: Creatine Monohydrate vs Creatine Hydrochloride (HCl)
There is a limited body of research supporting the increased effectiveness of creatine hydrochloride vs creatine monohydrate. This especially pales in comparison to the many hundreds of studies demonstrating the efficacy, safety and results of creatine monohydrate supplementation. However, the limited comparative research does point to similar absorption, strength gains, and muscle increase.
Since creatine hydrochloride is around 2-3x more expensive than monohydrate with the same desired effectiveness, in most cases it makes sense to stick with creatine monohydrate. One potential consideration of switching to hydrochloride is if you experience GI discomfort while consuming monohydrate. However, lowering the dose of monohydrate may result in similar benefits to alleviate any digestive issues.
Bottom line: Both creatine monohydrate and creatine hydrochloride (HCl) are safe for consumption. While creatine monohydrate is effective and extremely well studied, creatine hydrochloride may produce similar effects for a higher price, but still requires more research to prove its efficacy.
Wabam pow! We hoped you enjoyed reading this breakdown of the science behind creatine monohydrate and hydrochloride supplementation.
Want to blend your creatine mixture into buttery perfection? We can help with that 💪 We make the world's best shaker bottle, BOLDE Bottle.
