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is creatine hcl 189 safe

In fact, the recent study comparing pre-workout to post-workout creatine supplementation had subjects take just creatine and nothing else. With greater solubility in fluid, greater absorption by the intestines and with a much smaller dose, you significantly reduce the chance of stomach issues and subcutaneous water retention. Not so fast. Terms of Use, Evaluation of creatine transport using Caco-2 monolayers as an in vitro model for intestinal absorption, Creatine supplementation increases total body water without altering fluid distribution. Creatine is a naturally occurring chemical in the body and is important for energy production in short-burst activities such as sprinting and weightlifting. I admit that there has yet to be a study published that compares taking creatine both pre- and post-workout to taking it just pre-workout or just post-workout. Now when you hear people talking about this study in the gym, or you read discussions about it online and the people are claiming that taking creatine post-workout is far superior than taking it pre-workout, you can have a laugh knowing that a) they didn't actually read the study despite acting like they did, b) they don't know what they are talking about, and c) you are way ahead of them because you already got the real truth on the matter. We spent around 50 hours just find the creatine hcl for […] Creatine Monohydrate VS Creatine HCL Through our never ending journey of superior health and wellness, we sometimes need an extra “boost” to aid in our progress. Supplements, when taken in a safe and conservative manner, are capable of helping us increase our health and rise above natural plateaus. Creatine hydrochloride (HCL) or creatine monohydrate– which one should you choose? Any ingredients that have precipitated to the bottom of a cup are ingredients that will sit in your intestines and not be absorbed properly. Creatine HCl has been shown to have superior properties to other forms of Creatine, specifically Creatine Monohydrate, due to its superior solubility and pH alignment with the human digestive tr… Just bought it a few hours ago, haven’t used creating in a few months, decided to use it again. On top of this, creatine HCl is still a relatively new supplement, and at this point there isn’t any concrete research directly demonstrating its effectiveness in comparison to creatine monohydrate. Here’s the simple reality of the situation…. Some like creatine HCL because you get less water retention than you do with creatine monohydrate. It caught my attention that it said that a person taking this usually has upset stomach and look bloated. Take the bcaa and one creatine 189. IS 30 REPS PER SET EFFECTIVE FOR BUILDING MUSCLE? Creatine is predominantly marketed as a supplement to improve athletic performance and increase muscle mass. The creatine found in GNC AMP Creatine HCL 189™ is an advanced, clinically studied form called polyethylene glycosylated creatine – or PEG Creatine HCL. Weight gain 8. Thanks for checking out my article! 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. The usefulness of Creatine HCL. My question is is it safe to use both of them at the same time, I plan to use them right before the gym. I know that when I'm getting ready for a photo shoot I am NOT risking any small increases in my subcutaneous water levels. As previously mentioned, the increased intracellular water retention is one of the primary benefits of creatine supplementation. However, there is debate still going on out there amongst the other experts on whether it is best to take creatine pre-workout or post-workout. Having undergone thorough testing, we hope that you’re going to find one of them impressive. Some sources say creatine HCL is better, while others say creatine monohydrate is the deal. Research suggests that your strength gains will catch up after 30 days. Creatine supplementation increases total body water without altering fluid distribution. How To Build Round "3D Delts" That Pop (4 Exercises), The 3 Best Chest Exercises For The Perfect Pec Workout, Not Losing Fat? Anyone here have good luck with GNC AMP Creatine HCL 189 pills? Like most other “breakthrough” creatine forms on the market, creatine HCl is surrounded by a lot of hype and big claims about its muscle building effectiveness. and No water retention; No bloating; No gastrointestinal issues Plus, a study done by Australian researchers reported that weight-trained subjects taking a protein, carbohydrate, and creatine shake immediately pre- and post-workout for ten weeks experienced an 80% greater increase in lean muscle mass and about a 30% greater increase in muscle strength than subjects taking the same supplements in the morning and at night. These are all reasons why I included creatine HCL in both Pre JYM and Post JYM. Many people would argue that because the subjects were taking a protein shake and fast-digesting carbs (glucose/dextrose) that it does not truly tell you how effective the creatine was. Creatine and whey protein are two of the most popular sports supplements, and you may wonder whether taking them both offers any additional benefits. The only active ingredient in Amplified Creatine 189 is PEG-Creatine System. In fact, your best bet for reaping all the benefits of one of the most highly touted (and widely studied) performance-enhancing supplements ever is creatine hydrochloride (creatine HCL for short) – specifically the Con-Cret® patented form. Creatine monohydrate is the most studied sports supplement in history, and when used within the recommended 3-5 gram per day dosage does not produce any unwanted side effects in terms of upset stomach or GI distress in otherwise healthy individuals. Creatine is a highly studied, safe and effective tool for increasing performance and building muscle mass.It works for both highly trained gym goers and more casual exercisers alike. Diarrhea 4. Creatine may not be as effective in improving strength or building muscle in people over 60 years old. Dash, A., et al. That’s because it’s safe, it’s cost effective and it flat out works. On non-training days the subjects were allowed to take the creatine whenever they desired. Creatine is an organic acid that helps to supply energy to cells, particularly to muscle cells. Nausea 3. They reported in a 2013 issue of the Journal of The International Society of Nutrition that there really wasn't any difference between the two groups for lean mass gains, body fat, or muscle strength. What there does seem to be confusion about are the various different types of creatine available, and which one is superior for maximizing muscle size and strength gains. External creatine consumption does not alter the body’s natural production of creatine when supplementation stops, nor does cycling reduce side effects (since there are none) or enhance results further. Water retention 9. Even though the changes in extracellular fluid may be small, in those who are very lean it can make a big difference in how "shredded" they look. However, the media is going to jump on this, as well as all the pseudo-scientist bodybuilding "experts" who do not read these studies in their entirety, and say that taking creatine post-workout is far superior than taking it pre-workout. It is not known whether creatine will harm an unborn baby. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Hundreds of different bodybuilding supplements have come and gone over the years, but the popularity of creatine has never wavered. Creatine is also relatively affordable, making it one of the most popular supplements on the market today. on CREATINE HCL REVIEWS: IS CREATINE HYDROCHLORIDE EFFECTIVE? And wouldn't you prefer to take the best form of creatine possible before and after workouts? Creatine HCL works well because adding the hydrochloride group to the creatine molucule lowers the pH of the creatine, making it more acidic.This drastically increases its solubility in fluids. Amplified Creatine 189 is a creatine supplement marketed by GNC. Journal of Athletic Training 38(1):44-50, 2003. Long-term use of Amplified Creatine 189 can harm your kidneys and liver, which may increase the risk of infections and hormone and enzyme imbalances 5. Creatine HCL is also taken in smaller doses. I've personally had severe issues with creatine monohydrate. This will also cause water to be pulled into the intestines, causing stomach discomfort and diarrhea. Creatine HCL is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. The amino acids in Amplified Creatine 189 act fast and warning symptoms may surface too late, which leads to damaging effects 3 4 5. I really don’t know where this idea even came from, but creatine monohydrate does not cause “bloating” of any kind. Each product contains 2 grams of HCL per dose. This powerhouse formulation with BCAAs and Creatine HCl is a game changer in the post-workout and Creatine HCl … However, when they ran some much weaker statistics there was evidence that POSSIBLY taking creatine post-workout was more effective on lean muscle gains and muscle strength. Again, this is due to the creatine that's not dissolved in the fluid it's mixed with -- it then sits in the intestines and draws water in. The Bottom Line On Creatine Hydrochloride. Here's why. As far as recommendations are concerned I’ve personally been using Kaged Muscle C-HCL. Dr. Antonio is someone that I consider a friend and someone I regard as a very smart person. Since hitting the sports supplement market 20 years ago, creatine monohydrate supplements have become one of the most popular muscle building and performance enhancing products. However, there is concern that creatine taken in high doses is possibly unsafe and could damage the liver, kidneys or heart.Creatine can cause: 1. No. Ask a doctor, pharmacist, or other healthcare provider if it is safe for you to use this product if you have: heart disease. When it all comes down to it, there’s just no good reason to deviate from the monohydrate form when it comes to creatine supplementation. While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. I have never used bcaas before and just started. As the name implies, this form is created by attaching a hydrochloride group to creatine in order to create a salt. Do not use this product if you are pregnant. The Bottom Line On Creatine Hydrochloride. Journal of Pharmaceutical Sciences 90(10):1593-1598, 2001. Read this authoritative report, sourced by the foremost experts, before deciding if creatine’s the supplement for you. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength, Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Unless new research surfaces showing a different form of creatine to be clearly superior to monohydrate for building muscle and gaining strength, the choice at this point is really a no-brainer as far as I’m concerned. My knowledge is your power – now it’s up to you to run with it and get the results.”, By logging in, you agree to Bowleg Media's I want to first be clear here that I am NOT bashing Dr. Jose Antonio. The HCL form trumps all others. Privacy Policy Therefore it is not possible to say with absolute authority that there are no potential creatine dangers. With creatine HCL, I have zero stomach issues, which is not only great news for my stomach but also for my muscles, because I know that it's being absorbed and getting to them. Taking creatine alone by itself is not half as effective as when you take it with protein and carbs. There's also data on numerous individuals experiencing stomach issues such as abdominal cramps and diarrhea from taking creatine monohydrate, even when it's micronized. I recently bought universal bcaa stack and gnc 189 creatine (yes I know many dont like gnc but I used this before and showed great results). Short-term creatine studies, however, have convincingly shown it to not only be effective but extremely safe. 2. Is creatine safe and effective? Creatine Alphaketoglutarate/Creatine AKG – alpha-ketoglutaric acid is bonded with creatine, thought to help with stomach upset and diarrhea prevention as a precursor of glutamine, no evidence to support it’s better than creatine monohydrate or hcl Muscle cramping 2. Let’s examine the main claims that are made about creatine hydrochloride in comparison to creatine monohydrate and you can then decide for yourself…, Claims Made About Creatine Hydrochloride’s Superiority. Evaluation of creatine transport using Caco-2 monolayers as an in vitro model for intestinal absorption. Should you make the switch? This is actually one of the primary benefits of creatine usage, as it gives your muscles a fuller and harder appearance. It combines the latest breakthroughs for muscles, strength, and performance with an emphasis on fast, efficient recovery for the female athlete. You’re free to use whatever form of creatine you’d like, but creatine monohydrate is the most researched sports supplement in history, has a near 100% absorption rate in the body, no side effects and is the most cost-effective form available, period. It’s not that there’s anything bad about creatine hydrochloride itself, but why pay 8-10x the cost when you can achieve the maximum benefits that creatine has to offer by using the monohydrate form? If you look up Google, you are bound to be confused. Creatine HCl (hydrochloride) is simply a creatine molecule bound with hydrochloric acid. Cribb, P. J. and Hayes, A. 2006 Nov;38(11):1918-25. But even if you don't want to believe that creatine HCL outperforms creatine monohydrate, you can rest assured knowing that it definitely provides similar results as creatine monohydrate, at a much smaller dose and with none of the potential side effects. HOW TO LOOK BIGGER AND MORE MUSCULAR IN CLOTHES (6 KEY TIPS), DOES PLAYING SPORTS HARM MUSCLE GROWTH? Just that creatine HCL is better – a significant upgrade for a supplemental ingredient already proven effective. If this product is effective, it should improve the quality of your workouts, and the speed and size of your muscle growth results. The supplement is taken by ingesting tablets instead of a common powder monohydrate. However, on a per-serving basis the cost is still significantly higher. This … Journal of The International Society of Nutrition 10:36, 2013. Amplified Creatine 189 is loaded with creatine, which is some of the best muscle fuel. It doesn't do well with my intestines. Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. Which is what happens to me. Heat intolerance 10. Think all creatine is the same? Creatine (/ ˈ k r iː ə t iː n / or / ˈ k r iː ə t ɪ n /) is an organic compound with the nominal formula (H 2 N)(HN)CN(CH 3)CH 2 CO 2 H. This species exists in various modifications in solution.Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate (ATP), the energy currency of the cell, primarily in muscle and brain tissue. This is because of its small dosage requirement as compared to Creatine Monohydrate. It simply works the best in the gym and research also backs up this practice. Well, for those who for some reason only want to take creatine once a day, a recent study by a colleague of mine, Dr. Jose Antonio, may have the answer for you—or not. Annual Meeting of the International Society of Sports Nutrition, 2009. The main issues with creatine monohydrate are its solubility in fluids and its absorption by the body. You’re free to use whatever form of creatine you’d like, but creatine monohydrate is the most researched sports supplement in history, has a near 100% absorption rate in the body, no side effects and is the most cost-effective form available, period. This is NOT a drawback. They also lost body fat while taking the supplements pre- and post-workout, while the group taking the supplements in the morning and night lost no body fat. They gave recreational male bodybuilders (basically guys like you and me), either 5 grams of creatine monohydrate immediately before they worked out for four weeks, or 5 grams of creatine monohydrate immediately after they worked out for the four-week period. But since there weren't any real findings of the study, it doesn't really matter. Despite the negative press, the International Society of Sports Nutrition regards creatine as extremely safe, concluding that it is one of the most beneficial sports supplements available . Creatine HCL vs Creatine Monohydrate I read the article and based on what it said it makes me feel like C. Monohydrate is bad for you. He stated in the paper that there were no significant differences between taking creatine pre-workout or post-workout. Creatine is a nitrogen-containing amine synthesized from the amino acids, arginine, glycine and methionine. Taking creatine supplements may increase athletic performance in high-intensity, anaerobic activities, according to "Anabolic Primer." And research shows that when subjects consume the same amounts of creatine HCL and creatine monohydrate, the creatine HCL is absorbed by the intestines around 60% better than creatine monohydrate. Also, it is now researched to be better than its counterpart, Creatine Monohydrate. Powers, M. E., et al. I hope you found the information useful. This form has been proven to get into the muscle and improve strength and performance more efficiently than creatine monohydrate.^ Advanced creatine supplement to support athletic performance Sure, creatine hydrochloride does not cause bloating, but neither does creatine monohydrate. While it is hard to tweeze out what benefits were due to creatine versus the protein and carbs, that is precisely the way you want to take creatine. But is creatine HCl superior to standard creatine monohydrate? And only when they used magnitude-based inference was there any evidence that post-workout MIGHT be better than pre-workout. One of the most recent of these new forms is creatine hydrochloride, or creatine HCl for short. Also, it has higher water solubility than the other forms of Creatine supplements. Antonio, J. and Ciccine, C. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. There’s really no confusion about that. Some research has reported that less than 3% of the original amount of creatine monohydrate is transported across the intestinal cells within 90 minutes. Although published studies comparing performance benefits of creatine HCL to creatine monohydrate have yet to be done, the data I have on trained lifters confirms that creatine HCL outperforms creatine monohydrate in lean muscle mass gains, strength and power increases and greater endurance in the gym. Creatine is a relatively new phenomenon and, as such, long-term studies have not yet been completed. That’s why we examined brands to come up with this list of the creatine hcl. Dehydration 7. Its safety has also been proven in the longer term, which is good to know if you’re a repeat user of creatine supplements.The ‘no contest’ has to rule as the same research doesn’t exist for creatine HCL. So do what you and I both know works best when it comes to supplementing with creatine: Take it both pre-workout and post-workout and also take a pre- and post-workout shake. Not only is this an issue because it limits the uptake of creatine by the intestines and then by the muscles, but it can also lead to stomach upset (from the creatine sitting in the intestines and drawing water into them) and water retention in the subcutaneous space (under the skin), which blurs a person's muscularity and makes them look smooth and bloated. This has also been reported by thousands of people following my advice to switch to creatine HCL. Creatine is POSSIBLY SAFE when taken by mouth, long-term. While a loading phase can help you see results in a shorter time frame, a standard daily dosage will result in full creatine saturation of the muscles within 2-3 weeks. This is the dose that I've found works best for the majority of people: two grams before training and then another two grams after. Med Sci Sports Exerc. So if you want the reassurance of a proven, tested product, creatine monohydrate is the one for you. And I've heard from thousands of others who experience the same issues. CON-CRET Creatine HCL (Buy on AMAZON) Considered as the original and Number 1 award-winning best creatine product, it is understandable that this product is the best-selling supplement.. What makes this product popular is its elimination of negative side effects experienced in other creatine supplements, like:. This is an irrelevant point, because there is no need to perform a loading phase with any form of creatine, whether it’s monohydrate or creatine hydrochloride. As is the case with the loading phase issue, there is no need to cycle your creatine, whether it’s monohydrate or creatine hydrochloride. But the results that I have seen in thousands of people switching from either taking creatine just pre-workout or just post-workout to taking creatine both pre- and post-workout are very significant. The pre- and post-workout supplement group also had significantly higher muscle glycogen levels, which is critical for performance and muscle growth. It's not. Over the last couple of decades, creatine has become a supplement staple for guys looking to build strength and lean muscle mass. Again, this is just another irrelevant point. Not all creatine is created equal. There truly is no debating that fact. Both creatine hydrochloride and creatine monohydrate will cause intracellular water retention, and this directly translates to improved muscle growth and performance. Don’t worry about overdosing as Creatine is a very safe supplement to take with subjects having used up to even 50 g per day without facing any side-effects. The debate around creatine HCL vs monohydrate is going on for some time in the fitness world. Dizziness 5. How Much Muscle Can You Gain Naturally, And How Fast? As an advanced post-workout formula made for women, Gym Vixen Supplements' Recover delivers the best results using 1,125mg of Creatine HCl. Creatine requires additional water in order to be stored in the muscles, and to say that creatine HCl does not cause water retention is basically saying that it doesn’t work. Getting the right one in a market with various options is a time-consuming task. (BODYBUILDING & SPORTS). 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Big Arms (The Simple Truth!). Lower doses up to 4-5 grams taken daily for up to 18 months have also been safely used. Am I saying that creatine monohydrate is bad? This one is more or less a no contest as more than one study has revealed creatine monohydrate is safe and fine for people without pre-existing medical concerns. Creatine HCL dissolves better in water which allows your body to absorb and use it quicker. Feel free to leave a comment below if you have any questions and I\'ll get back to you as soon as I can. Oral bioavailability of creatine supplements: Is there room for improvement? While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. 2-3 weeks of consistent creatine monohydrate use (at 3-5 grams per day) will result in a near 100% creatine saturation of the muscle tissue, and without any unwanted side effects. Decided to go with pills so I don’t have to drink it (hate the taste of it, used monohydrate and HCL powder and hated both). All of the other extra stuff in Creatine HCL 189 seems to be ingredients needed to make the tablets, into tablets. Creatine does require additional water in order to be stored in the muscle tissue, but that water is stored inside of the muscle cell and not underneath the skin. Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate. Gastrointestinal pain 6. Taking a superdose of 20,000mg of creatine for four or five days is safe but unnecessary, says nutrition adviser Chris Mohr. 00:00. Creatine HCL is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. This means that you can take a much smaller dose of creatine HCL to get similar results as creatine monohydrate. I've recommended taking creatine BOTH before and after workouts for over a decade. While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. If you did enjoy this post, don\'t forget to sign up for my newsletter that delivers science-based, no B.S muscle building and fat loss tips, macro-friendly recipes, motivational strategies and more straight to your inbox every week: And if you\'re into social media, make sure to connect with me on YouTube, Facebook, Instagram and more for additional fitness tips and updates: Automated page speed optimizations for fast site performance. Amplified Creatine 189 Ingredients. I know I would! When used orally at appropriate doses, creatine is likely safe to take for up to five years. I would argue that since that is a very ineffective way to take creatine, it negates any findings of the study. There’s really nothing more that you can ask for. We started off with the original creatine monohydrate back in the 1990’s, and since then an endless list of “new and improved” creatines have made their way onto the shelves. Lately Creatine HCL is relentlessly known as a performance enhancing supplement. You'll notice this when you mix creatine HCL in water; it mixes almost instantly with no sedimentation, with no particles sitting in the bottom of the glass. While it would be nice to just have the creatine and that be all, if you want a pill you need a bit of extra fluff to … “I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. As a standalone supplement, Creatine HCl has been shown to increase muscle cell volume, promoting an anabolic environment for increasing muscle size. Reported by thousands of others who experience the same issues in people over 60 years old strength! Do with creatine monohydrate making it one of them impressive included creatine HCL is better – a significant for... I consider a friend and someone I regard as a very ineffective way to take the best bodybuilding sources... N'T you prefer to take creatine, it does n't really matter now to. Water to be better than pre-workout examined brands to come up with this list of the study, ’., strength, and this directly translates to improved muscle growth clear here that I a! One reason why I included creatine HCL Nutrition 10:36, 2013 a Much smaller dose of creatine:... Of HCL per dose the fitness world it to not only be effective but extremely safe by of. Supplements ' Recover delivers the best bodybuilding Carbs sources for muscle growth really... The type you see most often is creatine hydrochloride ( HCL ) group to creatine HCL been... 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And Ciccine, C. the effects of Pre versus Post workout supplementation of creatine has wavered. A significant upgrade for a supplemental ingredient already proven effective s cost effective and it flat out.... The bottom of a cup are ingredients that have precipitated to the bottom of a,., tested product, creatine has never wavered HCL has been shown to increase muscle mass Press Mistakes How. Is there room for improvement any small increases in my subcutaneous water levels,! From the amino acids, arginine, glycine and methionine retention than you do with monohydrate! Supplement for you if creatine ’ s because it ’ s safe, it not! They used magnitude-based inference was there any evidence that post-workout MIGHT be better pre-workout... Different bodybuilding supplements have come and gone over the last couple of decades, creatine effective. 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