Posted by VNDL Project
Creatine is the most researched sports supplement there is. It helps increase strength and power in short, intense efforts like lifting and sprinting. The real question isn't whether it works, it's which form fits you.
Creatine monohydrate
Monohydrate is the gold standard. Almost all of the hundreds of studies on creatine use it, and it's the most affordable form per serving. The standard dose is 3 to 5 g a day, every day.1 Ours is micronized, which means finer particles that mix more easily.
Creatine HCl
Creatine HCl is creatine bound to hydrochloride. It dissolves far more easily in water, so it mixes clear, uses a smaller serving and fits in a capsule. Many people who get stomach upset or a heavy, bloated feeling from monohydrate find HCl easier to take. The research on HCl is much smaller than on monohydrate, so we don't claim it's stronger, just easier for some people.
Which one should you choose?
| If you… | Go with |
|---|---|
| Want the most proven, best-value option | Monohydrate |
| Are new to creatine | Monohydrate |
| Get stomach upset or bloating from monohydrate | HCl |
| Hate gritty texture or want it in a clear drink | HCl powder |
| Want zero mixing, or travel a lot | HCl capsules |
Three myths to drop
- "You have to load it." Loading gets you there faster, but a daily dose gets you to the same place in about three to four weeks.
- "It's just water weight." Creatine pulls water into the muscle, not under the skin. That's part of how it works.
- "Timing matters." Taking it every day matters far more than when you take it.
Shop VNDL creatine
- VNDL Creatine Monohydrate: 5 g micronized creatine per scoop, nothing else added.
- Clean Creatine HCl Powder: unflavoured, mixes clear.
- Clean Creatine HCl Capsules: 750 mg per capsule, no mixing.
This article is for education only and is not medical advice. If you are pregnant, nursing, taking medication or managing a health condition, talk to your doctor before starting any supplement.
References
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
