A quick cellular biology plug-in to get us started: ATP, short for adenosine triphosphate, helps release energy for cellular processes in the body. Creatine boosts ATP regeneration in the body, releasing energy for intense workouts. When deep recovery follows heavy reps driven by this energy, your muscle power builds.
How does creatine help our strength, endurance, recovery, and brain health, you may ask? Creatine stores energy, which can help you power through your HIITs and heavy lifts. It reduces muscle fatigue, helping you increase reps, and gives you endurance during low-intensity but prolonged physical activity like running.
Cramps, inflammation, soreness? Creatine accelerates the recovery, helping you get back, better, and stronger. Optimal ATP levels in the brain enhance memory and cognitive processing, in addition to acting as a neuroprotective agent in case of traumatic brain injury and the like.
And there’s another myth busted: Creatine isn’t just for bodybuilders. It’s for anyone who trains hard.
Creatine Monohydrate vs HCL: Side-by-Side Showdown
Looking for the best creatine for your goals? Here's how you can resolve the creatine monohydrate vs HCL question.
If you’re someone who likes their products well-researched and backed by genuine testimonials, go for monohydrate. Want to avoid bloating and stomach discomfort? HCL is the best for you since it is easily soluble and gets digested easily. With a smaller dose of creatine HCL compared to monohydrate, you can often achieve similar results. Monohydrate is bound to fit into your monthly budget even when having a financial crunch. However, HCL produces results faster with smaller scoops and no loading phase.
One may face issues like bloating in cases of high dosage, leading to water retention in muscle cells. While monohydrate ranks higher on the affordability and trust factors, HCL exhibits better absorption, solubility, and minimal loading.
With a streamlined regime and diet plan in place, your coach can help choose the supplements that suit your needs. You simply have to commit to whatever form you choose and work out with diligence. Monohydrate is the classic. HCL is the contender. Let’s figure out what works for your training style.
Creatine HCl™
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Creatine Monohydrate
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When to Take Creatine: Before or After Workout?
Creatine and its usage are one of the most researched topics in fitness literature. Most studies highlight that daily use of creatine, irrespective of the specific timing, leads to higher muscle creatine levels and improvement in exercise performance. While a few studies do say that taking creatine before or after workouts may increase muscle uptake, there haven’t been any stark differences observed in the performance as long as a consistent dosage is consumed.
Creatine supplements, along with resistance training, help with gaining fat-free mass and strength. We have answered whether to take creatine before or after workouts. But when should one take creatine on rest days, or is it needed at all? The answer is yes. One needs to maintain the streak of taking creatine, be it with food or drink, or by itself. You may cut yourself some slack on the timings, it doesn’t have to be on the dot!
Creatine Dosage Demystified: Loading, Cycling & Daily Use
‘Creatine loading’ sounds like something big is “loading,” doesn’t it? With the right methods, it may as well be your dream body! Creatine loading is when one takes high doses of creatine, 5-7 days in a row, and then progresses to lower doses for maintenance. When it comes to monohydrate, one can load up to 20g per day and then use 3-5 g for maintenance. The creatine saturation helps the body perform better and stay energized.
HCL, however, works best for minimalists. There is no loading suggested for users of HCL since 1-2 g daily is effective enough due to the high solubility. This is yet another bone of contention in the creatine monohydrate vs HCL debate.
With products like Kaged’s Creatine, one can derive the benefits of a health-conscious approach with research-backed ingredients.
How to Take Creatine Without Screwing It Up
Although creatine can be taken with most beverages, it is best to avoid mixing it in extremely hot or acidic drinks. Hot liquids may degrade the creatine and being sour in itself, acidic drinks will make it undrinkable when the sourness of both adds up. Water, milk, smoothies and shakes at room temperature are optimal bases to mix creatine with. One has to be careful to consume it within a short window of time after preparation for the best results.
Most mixtures of creatine are safe with BCAAs and electrolytes. Most athletes and trainers recommend mixing creatine and BCAA for better performance. However, do not overdo it by taking up crazy dares to down dry scoops of creatine or mix it with your piping hot coffee to make it “healthy”. It can be counterproductive since caffeine and creatine combined may worsen sleep, increase the risk of dehydration, and cause digestive issues. Since creatine draws water, it is necessary to keep your body hydrated constantly. Drink up and dominate those workouts.
Ready to Train Smarter? Choose Your Creatine Like You Mean It
It is time that one looks past the myths and the clouds of hype. If you're serious about getting stronger, faster, and more efficient with your recovery, don’t guess. Take expert help if needed to identify what works best for you and invest in it. Both forms of creatine help your performance by letting you push your limits daily. Stick to a consistent routine and see the wonders a well-tested, third-party certified creatine supplement like Kaged’s can do for your fitness regime.
Explore Kaged Creatine options today, monohydrate and HCL formulas available, both backed by a 60-day money-back guarantee and free shipping.
