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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Both forms boost ATP re‑synthesis for power and strength Well-suited for strength, sprint, and resistance training.
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A 10% performance increase has been shown in many research studies. It is the most widely researched and affordable form.
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It is more soluble and gentle, dissolving quickly in less water, which leads to less bloating. It is known for better stomach comfort and control.
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Monohydrate can cause minor water retention; HCl helps avoid this for those who are sensitive.
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HCl's solubility may allow quicker uptake and onset of effect, due to higher absorption.
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Monohydrate creatine is available from decades with long-term research. HCl creatine is the newer form with less clinical data.
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Most report similar strength gains; HCl is preferred for individuals with GI sensitivity. If monohydrate creatine bloats you, try a small dose of HCl instead.
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Monohydrate for max value and confidence in result. HCl for travel, as it requires less water intake and doesn't cause bloating issues.
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Both form works and should be chosen based on tolerance, budget, and convenience.
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