Citable fact
«Creatine HCl» — evidence level C. Dosage: 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. Source: PMID 28615996, permanent link to the source in the list below.
How it works
Creatine works the same way regardless of the salt: it increases phosphocreatine content in muscle and accelerates ATP resynthesis during short intense efforts, and also increases cell hydration and affects anabolic signaling. Creatine hydrochloride is creatine bound to hydrochloric acid. It is claimed that HCl dissolves better, retains less water and does not require a loading phase. Solubility in water is not related to bioavailability: monohydrate is absorbed almost completely anyway. The claimed advantages have not been confirmed by comparative trials.
Dosage and intake
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
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
Forms
Creatine hydrochloride powder and capsules. It is usually positioned as “dissolves better and does not cause bloating”. A proven, low-cost alternative is creatine monohydrate
What is confirmed
- Contains creatine, whose effectiveness for strength and muscle mass is proven
- According to manufacturers' claims, it dissolves better and less often causes stomach discomfort
- Acts like any creatine on ATP resynthesis during short intense efforts
Adverse effects and limitations
- There are no proven advantages over creatine monohydrate: there are no comparative studies, and claims of better solubility and tolerability are not supported by measurements
- Significantly more expensive than monohydrate for the same active principle
- Impurities and dosing accuracy in products have been studied less than for monohydrate
- Risks common to creatine: body weight gain due to water, stomach discomfort at high doses
Interactions
- With carbohydrates and protein — they improve creatine retention in muscle
- With large doses of other osmolytes — stomach discomfort is possible
- With nephrotoxic drugs — theoretical kidney stress in the presence of underlying disease
Who must not use it
- Under 18 years: Creatine in general is not recommended for children under 18 outside of sports tasks under specialist supervision; HCl has no advantages
- Pregnancy and lactation: Creatine intake in pregnancy and lactation has not been studied; not recommended
- Chronic kidney disease - only as prescribed by a physician
- Use of nephrotoxic drugs — caution
- Tendency to dehydration — an adequate drinking regimen is necessary
Sources
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine · Kreider RB, Kalman DS, Antonio J · Journal of the International Society of Sports Nutrition, 2017 · PMID 28615996
- Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? · Antonio J, Candow DG, Forbes SC · Journal of the International Society of Sports Nutrition, 2021 · PMID 33557850
See also
Comparisons
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