If you’re a fitness enthusiast, chances are you’ve heard about the two most popular forms of creatine – creatine monohydrate and creatine HCL. But what’s the difference between these two supplements? Which one should you be taking? What are the benefits of creatine anyways? I‘ll quickly break down all the details so that you can make an informed decision about which supplement is right for you, if any.

First, let me explain what creatine is and what it does.

Creatine is a substance found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high intensity exercise. About 95% of the body’s creatine is stored in the muscles, mainly in the form of phosphocreatine. The other 5% is found in the brain and testes. When you supplement it, you increase your stores of phosphocreatine. This is a form of stored energy in the cells. It helps your body produce more of a high energy molecule called ATP. ATP is often called the body’s energy currency. When you have more ATP, your body can perform better during exercise and most likely workout longer due to having more energy currency in your muscles.

It also makes your muscles LOOK bigger, while actually making them bigger. It works by increasing their capacity. So, if you can workout longer, lift longer, stay at a high intensity for longer, you will overall become more fit than if you had to stop. One last thing to note, it causes your muscle cells to store more water which causes your muscles to appear fuller and larger. You may notice the size increase a few days or weeks after starting creatine supplementation.

To my knowledge, it is not a banned substance in any sport, so it may be beneficial for you to take. I personally take 2 grams of Creatine HCL each day, which is one serving. I noticed it making me hold a little bit more water in my body than normal at first, but then it seemed to regulate within a week and I never feel bloated on it anymore, even if I stop taking it and start again. I’ve been taking HCL on and off again for years. I mostly notice it benefiting my performance in the gym, not so much my aesthetics/looks. I can’t visibly tell the difference in the mirror when I’m off of it, but I can 100% tell in my performance capacity.

Here’s some more information about creatine that I found on Healthline’s website:

Now, here’s the difference between the two different types that you can take:

Creatine Monohydrate:

Creatine monohydrate is the most popular type of creatine on the market. It has been around for decades and is the go-to choice for athletes looking to increase their performance. It also has many studies to back it up. Creatine monohydrate helps to increase muscle mass and strength, while also increasing energy levels during workouts. It also increases water retention in your muscles, which can help with recovery after intense workouts. Monohydrate seems to make people a bit more bloated and hold more water than people who take HCL. It’s important to note that it tastes like absolutely nothing, and it can come in the form of a powder to mix into water or a pill to swallow. I prefer the powder if I were to take this one. Some people load this creatine, meaning they take a lot at the beginning, and then start to level it out, but this is not necessary. Be sure to drink a full glass of water with this when taking it, as it pulls water into your muscles and you need to stay hydrated. This creatine version is also much cheaper than HCL and is great if just starting out and you just want to mix it into your water bottle.

Creatine HCL (hydrochloride):

Creatine hydrochloride (HCL) is a newer form of creatine that has gained popularity in recent years. The main difference between this type of creatine and traditional monohydrate is that it is more easily absorbed by your body and doesn’t need to be loaded, which means less needs to be taken in order to get results. This makes it easier on your digestive system and reduces any bloating or stomach discomfort often associated with traditional creatine monohydrate supplements. HCL also provides more energy than traditional creatine monohydrate, making it ideal for people looking for an extra boost during their workouts. It’s important to note that the HCL one tastes ABSOLUTELY horrific. Don’t ask me why I still take it when it tastes like swallowing battery acid. The benefits are just worth it to me. It’s also a bit more expensive than the monohydrate.

At the end of the day, both types of creatine can be beneficial for improving athletic performance and increasing muscle mass and strength. It really comes down to personal preference as to which one works better for you. If you’re looking for an easy-to-absorb supplement that provides added energy during workouts, then creatine HCL might be a good option for you; however, if you prefer something that’s tried-and-true with much more research to back it and much more affordable, then traditional creatine monohydrate may be a better fit. Ultimately, getting enough rest and eating a healthy diet are just as important as taking any kind of supplement! You won’t see results from just taking creatine.

I hope this helps break down the creatine supplement for you! As always, if you have any questions, just leave them in the comments here!

Creatine Monohydrate vs. Creatine HCL