Creatine HCL vs. Creatine Monohydrate: Which is Best for Athletes?
Creatine is one of the most widely researched and scientifically supported sports supplements for improving strength, power, and recovery. It plays a key role in ATP production, the body's primary energy source for short bursts of high-intensity activity.
While there are several different forms of creatine, creatine monohydrate has long been considered the gold standard due to its proven effectiveness, affordability, and extensive research backing. However, creatine hydrochloride (HCL) has emerged onto the sports nutrition scene recently as a more soluble and digestible alternative, marketed as being easier on the stomach and requiring a lower dose.
In this article, we'll break down the key differences between creatine HCL vs. creatine monohydrate to help you decide which one is best for you.
Please note that this blog post contains affiliate links. That means that if you purchase an item through an affiliate link, I earn a small commission at no additional cost to you. I only provide links to products I trust and use with my own patient-athletes.
What is Creatine?
Creatine is a compound made of three amino acids (the building blocks of protein), and 95% of it is stored in your muscles. Creatine helps your muscles produce more energy during short bursts of high-intensity exercise — think sprinting, weightlifting, or jumping. Inside your cells, creatine is stored as phosphocreatine, which is creatine's action-ready form that is available to quickly provide energy when the muscles are in use.
During intense exercise, your body relies on adenosine triphosphate (ATP) as a quick energy source for muscle contraction. However, ATP stores run out quickly, which leads to fatigue. This is where creatine supplementation comes in. By increasing the amount of phosphocreatine in your muscles, creatine helps regenerate ATP more quickly by donating a phosphate molecule to adenosine diphosphate (ADP) to quickly convert it to ATP for use. In other words, with creatine supplementation, your muscles can work at a high intensity for longer before tiring out.
With more available energy, you may experience benefits like increased strength, greater power output, and improved overall performance in explosive movements like lifting heavier weights, sprinting faster, or jumping higher.
Creatine supplementation can also reduce inflammation and soreness and increase the lactate threshold (the point at which your body starts building up lactic acid faster than it can be removed, leading to fatigue). It can even improve brain function, improve hydration status, and may combat aging by helping maintain muscle mass. Overall, it's an incredibly useful supplement that many people can benefit from.
Curious about how much creatine can help your performance? Studies show that regular creatine use can boost performance by as much as 10 to 15%. While that may not sound like much, it could be the difference that allows you to qualify for a big race or set a new personal record (PR)!
Creatine Monohydrate
Creatine monohydrate is the most extensively researched and widely used form of creatine. It consists of a creatine molecule bound to a single water molecule. This makes it highly effective for increasing creatine stores in the muscles.
One potential drawback of creatine monohydrate is that it can cause mild water retention in some people when they first start using it. This occurs because creatine pulls water into the muscle cells, which can lead to slight increases in weight or bloating. However, this effect is typically minimal and temporary, and more recent research suggests that over longer time periods, creatine monohydrate doesn't affect total body water.
Despite this minor drawback, creatine monohydrate remains the gold standard in creatine supplementation due to its effectiveness, affordability, and strong scientific backing.
Creatine HCL
Creatine hydrochloride (HCL) is a slightly different form of creatine designed to improve solubility (how well it dissolves in water) and absorption. Because of this higher solubility, creatine HCL is marketed as requiring a smaller dose to achieve similar muscle saturation levels. This makes it an appealing choice for those who want to avoid higher creatine doses.
In addition, creatine HCL is often promoted as not needing a loading phase (we'll explain what this is in a minute), as its increased bioavailability allows for more efficient absorption into muscle cells. However, a 2022 review found that there was little evidence that creatine HCL is actually more bioavailable or more effective than creatine monohydrate.
One of the biggest selling points of creatine HCL is that it may reduce bloating and digestive discomfort, which some people experience with creatine monohydrate. However, research on this particular benefit is scarce. Additionally, creatine HCL tends to be more expensive per serving. Since creatine monohydrate is already well-absorbed and highly effective, the added cost may not always be worth it.
Key Differences: Creatine MONOHYDRATE vs. Creatine HCL
| Feature | Creatine Monohydrate | Creatine HCL |
|---|---|---|
| Solubility | Less soluble | Highly soluble |
| Bioavailability | High | Marketed as being more bioavailable, but not enough research1 to support this |
| Performance Benefits | Proven to enhance strength2, power output3, and overall performance4 | Comparable benefits5, but less research |
| Side Effects | Mild water retention6 in the short term, minor GI discomfort7 in doses of 10 grams or greater | Reportedly fewer digestive issues; however, not much research to support this |
| Dosage Required | 2-5g/day8 | Varies; most brands recommend 1-2g/day |
| Cost | Most affordable9 form of creatine | More expensive |
| % Creatine by Mass | ~88%1 | ~78%1 |
| Research Support | Most extensively researched form of creatine | Less research available |
*References for the Creatine Monohydrate vs Creatine HCL table above are listed at the end of this blog post.
Takeaway: Creatine monohydrate has been extensively studied and proven effective, affordable, and widely available. In contrast, creatine HCL may be a better option for those with digestive issues, but fewer studies support its benefits.
How to Take Creatine: Dosage and Timing
Knowing how to take creatine properly can help you maximize its benefits.
| Phase | Creatine Monohydrate | Creatine HCL |
|---|---|---|
| Loading | 20 g/day8 for 5-7 consecutive days (split into four doses of 5 g each) | No loading phase needed5 due to higher solubility |
| Maintenance | 2-5 g/day8 (taken continuously or cycled) | 1.5-3 g/day due to higher solubility, though dose efficacy not yet validated |
*References for the dosage table above are listed at the end of this blog post.
Some studies suggest starting with a higher creatine monohydrate dose for 5 to 7 consecutive days (loading phase), then switching to a lower maintenance dose for 3 to 4 weeks, followed by a 1 to 2-week break (wash-out period) before repeating the cycle. However, this isn’t required, and many people see benefits by simply taking the maintenance dose from the start.
When it comes to creatine timing, there's little evidence to support that you need to take it at a certain time of day to maximize benefits. Instead, focus on taking it consistently for best results.
My favorite creatine supplement: Klean Creatine
I prefer this one by Klean Athlete linked above because it’s third-party tested (NSF Certified for Sport), inexpensive, and the only ingredient is creatine monohydrate - clean, simple, & effective!
Who Should Take Creatine?
Creatine is a versatile supplement that can benefit many different types of people. Here are some groups of people who can benefit from taking creatine:
Strength and power athletes (like weightlifters, sprinters, and bodybuilders).
Endurance athletes (like runners and cyclists).
People recovering from injuries.
People follow a vegetarian/vegan diet (who get little creatine from diet).
Older adults (may aid muscle retention and growth when combined with strength training to reduce the effects of sarcopenia, or age-related muscle loss).
However, not everyone needs a creatine supplement. If you already eat a lot of red meat, you're probably getting enough creatine through your diet. And if you don't regularly engage in strenuous exercise, you may not need a creatine supplement.
FAQ: Common Questions About Creatine
Creatine monohydrate vs. micronized creatine - what's the difference?
Creatine monohydrate is the most common and well-researched form of creatine. Micronized creatine is simply creatine that has been processed into smaller particles, making it more water-soluble and easier to mix. While both offer the same benefits, micronized creatine may dissolve better in liquids.
Is creatine HCL better than creatine monohydrate?
Not necessarily. Creatine HCL is said to dissolve better, but creatine monohydrate is more well-researched and has been proven effective in promoting strength and power output.
Do I need a loading phase?
If you're taking creatine monohydrate, an optional loading phase might speed up results. It may also be better for individuals of larger size or with higher lean body mass to begin with. However, many people see benefits by simply taking the maintenance dose from the start. No loading phase is needed if you're taking creatine HCL due to its higher solubility.
Does creatine cause bloating?
Creatine monohydrate can cause mild water retention, which some people report causes bloating. However, no research supports this side effect thus far, and I have yet to hear of this complaint myself in my practice. An older study from 2008 found that doses of greater than 10 grams of creatine at once may cause diarrhea. Creatine HCL is marketed as being less likely to cause bloating. However, there is little research supporting this benefit.
What happens if I stop taking creatine?
Your muscles will gradually return to normal creatine levels, but you won't lose all your strength gains.
Is creatine safe for long-term use?
Yes! Studies have shown that there are no harmful effects with the consistent use of creatine.
Should I cycle creatine?
There's no need to cycle creatine, and according to the International Society of Sports Nutrition (ISSN), taking a low dose (3 g/day) of creatine daily can provide significant health benefits. Most people take 2 to 5 g/day of creatine year-round.
What's the best way to take creatine?
Mix it with water, juice, or a protein shake. Stir it well, as sometimes it doesn't dissolve right away. I like to mix it with very mild electrolytes or something with a little bit of flavor since it can have an ever so slight metallic taste.
The Bottom Line
So, which one should you choose? When comparing creatine HCL vs. creatine monohydrate, it's important to remember that both can be effective. However, as a sports dietitian, I like my athletes to use supplements that are as evidence-based as possible. For that reason, creatine monohydrate is best for athletes due to its proven effectiveness, affordability, and extensive research demonstrating its safety and efficacy.
While creatine supplementation can improve performance, it's just one piece of the puzzle. For best results, creatine supplementation should be paired with a hydration strategy, a balanced diet, and a tailored training and recovery program.
If you want to learn more about improving your performance to prepare for a big race, check out our Nutrition for Runners programs. They combine personalized nutrition plans with expert guidance to ensure you're fueling your body optimally. Join us today and run your best race tomorrow! Learn more here.
References from the Creatine Monohydrate vs Creatine HCL table are listed below. All other references linked in-text:
Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022;14(5):1035. doi:10.3390/nu14051035
Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses. Sports Med. 2015;45(9):1285-1294. doi:10.1007/s40279-015-0337-4
Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. doi:10.3390/nu14061140
Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, Caballero-García A, Córdova A, Fernández-Lázaro D. Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. Nutrients. 2019;11(4):757. doi:10.3390/nu11040757
Eghbali E, Arazi H, Suzuki K. Supplementing With Which Form of Creatine (Hydrochloride or Monohydrate) Alongside Resistance Training Can Have More Impacts on Anabolic/Catabolic Hormones, Strength and Body Composition?. Physiol Res. 2024;73(5):739-753. doi:10.33549/physiolres.935323
Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2021;18(1):13. doi:10.1186/s12970-021-00412-w
Ostojic SM, Ahmetovic Z. Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent?. Res Sports Med. 2008;16(1):15-22. doi:10.1080/15438620701693280
Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. doi:10.3390/nu13061915
Fazio C, Elder CL, Harris MM. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. J Strength Cond Res. 2022;36(9):2663-2670. doi:10.1519/JSC.0000000000003873