This removal of water increases the concentration of creatine in the supplement dose. But, creatine monohydrate has more evidence-based claims to prove its effectiveness. A case of pseudo renal failure was recognised and kidney function was concluded to be normal. Studies have suggested that it is a safe and effective form of creatine supplement. Adequate intake of creatine helps build bigger and stronger muscles. Your body needs time to adjust with any form of creatine; hence give enough time while trying for the first time. As it brings in fluid, it also brings in nutrients which it one of the reasons it works so well, it also tends to increase intercellular fluid as opposed to extracellular fluid. Wait for some time to see how your body reacts. Old School Labs™ is a brand of COSIDLA Inc. In this study, 30 male athletes were followed over four weeks to determine if creatine supplementation would increase their muscle strength and reduce muscle damage. Is vegan creatine safe and effective? It is an effective and safe sports supplement. When trying to determine how creatine affects sprint cycling performance, it was found that it offers a significant increase in performance when combined with short sprints (15 seconds) and longer recovery durations (2 minutes). Therefore, micronized creatine is a form of monohydrate creatine. The study found that creatine consumption along with resistance training helped increase muscle function and lean mass over the placebo group. It helps in rehydration and improves the uptake of carbohydrates into muscle cells. Here’s our reasoning – a lot of the side effects that are caused by monohydrate can be avoided by making sure that the supplement powder is fully absorbed in water prior to consuming it. Supplementing with creatine increases your phosphocreatine, which then helps produce more of the high energy molecule adenosine triphosphate (ATP). Youir muscles will look fuller with creatine than without. Most of the creatine supplements are made of creatine monohydrate. When determining the best time to take your creatine, this study indicates that taking it post-workout rather than pre-workout provides superior results when considering body composition and strength. The amounts listed may be in far excess of what most need. But do vegans need creatine supplementation? As you can see, ON creatine monohydrate both builds and protects muscles. Here is a good video comparing micronized creatine to that of regular. Summary: Consuming creatine supplements aids in ATP production, improves your performance and strength. According to research studies, 5 g of creatine HCL helped to build a strong relationship between strength and body composition. The products, if any, mentioned here are recommendations based on our selection criteria. In this study, a group of users were tested after seven days of taking creatine and then again after 30 days. HCL helps reduce water retention in the intestinal tract and increases permeability with less creatine excretion. Creatine For Women: How to Use Creatine for Boosting Energy and Weight Loss, 20 Foods High in Creatine: Natural Sources of Creatine for Bodybuilding. Creatine dissolves easily in the liquids, especially creatine HCL. It resembles the natural form of creatine synthesized in your body ( 6 ). The results may surprise you. The use of anabolic steroids has long been shown to cause lasting health effects on users, and has been outlawed in states, countries, and in virtually all sports. Creatine monohydrate is a form of creatine supplement that is made up of a creatine molecule and a water molecule. Have you ever tried to carb deplete and then load with Glycerine (and Creatine of course)? In a battle between creatine hcl vs. monohydrate, do you have an idea of who the winner might be? Creatine HCl has not been studied enough to prove that it is more efficacious, nor safer than Creatine Monohydrate. I think the that the smartest way to take it is with a very high glycemic index juice. Due to favorable solubility creatine HCL is slightly easier on your stomach and has fewer side effects.