Since creatine HCL is so soluble, it results in minimal water retention. This is due to the fact that only a minute amount of water is required to facilitate the transport of creatine molecules. This results in strength and muscle gains without the downside of a “puffy” look.
Does creatine HCl cause water retention?
Also known as fluid retention, creatine can cause rapid water weight because the supplement draws water into your muscles’ cells. Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach. Your muscles may even appear bigger, even if you’ve just begun your training.
Which creatine does not retain water?
Some experts claim that creatine monohydrate doesn’t cause bloating or water retention, but I have data on thousands of individuals showing that many of them do, in fact, experience this “bad” water retention.
Is creatine HCl water soluble?
Because of its superior solubility in water, it’s speculated that a lower dose can be used, reducing relatively common side effects like an upset stomach.
Should you load with creatine HCl?
To maximize creatine muscle stores quickly, a loading phase of 20 grams daily for 5–7 days is recommended, followed by a maintenance dose of 2–10 grams per day. Another approach is 3 grams daily for 28 days.
Should I take creatine HCL on off days?
Supplement timing on rest days is likely much less important than on exercise days. The goal of supplementing on rest days is to keep the creatine content of your muscles elevated. When starting to supplement with creatine, a “loading phase” is typically recommended.
How much Creatine HCl Should I be taking?
Taking too much creatine at one time can result in stomach discomfort and bloating, and it’s a waste of money. After your muscles are fully saturated with creatine, it’s recommended to take 3–5 grams (14 mg/pound or 30 mg/kg) daily to maintain optimal muscle stores.
How long does it take to absorb Creatine HCl?
It is purported that just about 3% of the creatine monohydrate you consume is absorbed via the intestines within 90 minutes, which is the critical interval around your training session.
Is Creatine HCl or monohydrate better?
Creatine HCL offers many advantages, including quicker absorption rates, reduced side effects and smaller doses. Creatine monohydrate, however, has been around longer than any other, with more research confirming its effectiveness, not to mention its affordability and purity.