Creatine Monohydrate by Bulk Supplements
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Creatine HCL may promote anaerobic strength and weight gain and help increase muscle size. Creatine HCL may also help with cognitive function and support the brain
- Contribute to increased muscle mass
- Promote weight gain
- Help boost anaerobic strength
- Support the brain and cognitive function
5 Reasons Why Creatine Monohydrate Is the Best
In fact, more than 1,000 studies have been conducted, which have shown that creatine is a top supplement for exercise performance (1Trusted Source).
Almost all of them used the same form of the supplement — creatine monohydrate.
What’s more, most scientists who study supplements believe that monohydrate is the best form. Here are five science-backed reasons why this form is the best.
Creatine monohydrate exerts a variety of effects on health and exercise performance, including increased strength, power and muscle mass (1Trusted Source, 7Trusted Source, 13Trusted Source, 14Trusted Source).
Several studies have compared monohydrate and other forms for their effects on exercise performance.
Creatine monohydrate appears to be better than the ethyl ester and liquid forms of creatine (9Trusted Source, 11Trusted Source, 17Trusted Source).
One study found that monohydrate increases creatine content in the blood and muscles better than the ethyl ester form (9Trusted Source).
Another study reported that participants’ cycling performance increased by 10% when they took a monohydrate powder, but did not increase when they took liquid creatine (11Trusted Source).
However, a few small, initial studies have suggested that the buffered and magnesium chelate forms of creatine may be as effective as monohydrate at improving exercise performance (10Trusted Source, 12Trusted Source).
Specifically, these forms may be equally effective for increasing bench-press strength and power production during cycling (10Trusted Source).
No suitable studies have compared the monohydrate and hydrochloride forms.
Overall, there is simply not enough scientific evidence to conclude you should take any form of creatine other than monohydrate.
While some new forms may be promising, the amount of evidence for monohydrate is much more impressive than the evidence for all other forms.