Creatine monohydrate or Creatine HCl?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Creatine monohydrate	Creatine HCl
evidence level	A	C
Sources in the review	4	2
Category	Base	Overrated
Goals	Mass, Strength, Recomposition, Endurance	Mass, Strength, Endurance, Fat loss
Dosage	3-5 g per day continuously; a loading phase of 20 g/day (4x5 g) for 5-7 days speeds up saturation but is not mandatory. The form is monohydrate; alternative forms have shown no advantages.	3–5 g per day on an ongoing basis, or 1–2 g each in several HCl doses, as manufacturers suggest. For monohydrate, if needed, a loading protocol of 20 g per day divided into 4 doses is used for 5–7 days
When to take	The time of intake has practically no effect on the result: daily intake matters, including on rest days. It is convenient to take with carbohydrate or protein food.	Daily; the time of intake is not of fundamental importance; taking it with carbohydrates and protein may slightly improve creatine retention in muscle. With the loading protocol, monohydrate is taken 4 times a day

The conclusion from the data. In the reference «Creatine monohydrate» Level A and 4 sources, while «Creatine HCl» — Level C and 2. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Creatine monohydrate

The most studied supplement: a consistent moderate improvement in strength and muscle gain

Creatine HCl

No proven advantages over monohydrate; overpayment

Sources for both items

Other comparisons

Whey protein or Casein protein Whey protein or Pea protein Pea protein or Rice protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Citrulline malate or Arginine Caffeine or Caffeine in chewing gum Caffeine or Theacrine