I fell for the Creatine HCl hype back in 2013. I was diagnosed with UC back in 2010, so I thought it would be better on the GI system. It wasn't. Bought a few bottles and didn't notice a difference.
What stands out to me is that the dosage (0.03 g/kg/day) was the same across the 3 creatine groups, which strongly suggests that creatine hydrochloride is no more potent, by weight, than monohydrate. Most creatine hydrochloride products recommend a dose of 2500 mgs (half of the recommended daily dose of 5 grams for monohydrate), so I had been under the impression that hydrochloride was more potent by volume. Apparently not.
"Most creatine hydrochloride products recommend a dose of 2500 mgs (half of the recommended daily dose of 5 grams for monohydrate), so I had been under the impression that hydrochloride was more potent by volume." milligram is a unit of mass not volume. also, the abbreviation is mg not mgs.
Buy the cheapest monohydrate you can find unless you just like throwing your money away for nothing. A $15 can from Walmart lasts months at a 5gm a day dose
@@josho.9530 if you look up the scientific data for creatine monohydrate, the solubility is classed as 'slightly' in water. That means it won't simply dissolve easily like you say, and the grittyness people describe is perfectly normal. As mentioned in the video, acidity will improve solubility which is what happens in the stomach anyway. It's not a big deal, but suggesting people have low quality if it doesn't instantly dissolve is not correct.
Absolutely! I have a small 8oz masson jar that sits next to my micronized water dispenser and supplements. Everyday multivitamins along w/2g of "Bulk Supplements" monohydrate mixed in 50/50 cold & hot water dissolves perfectly clear and I get every drop using a straw. Only taste the pure micronized healthy water. 🤘-> Rock On!!
While totally agree, I believe the people out there think they like HCL because it somehow causes less blaoting because they don't have to take as much. Even though creatine doesn't necessarily cause bloat. They think ultimately it leads to less water retrention , which probably isn't a good thing because there is less water in the muscle.
I used monohydrate for 2 years straight. Stopped and lost about a kilo of water, especially around my waist. Tried again, and got bloated in two days. Came off and tried yet again, and still got bloated. I finally gave HCL a try and still am using it, I regained some water weight, but none of that bloaty feeling. But that's just me. Also, all forms worked just fine for strength and recovery.
Meh. I still pay the extra for Hydrochloride because I prefer the convenience of just popping pills rather than mixing up monohydrate into juices that spill, make a sticky mess and add extra calories from sugar. Also, I dont get diarrhea from hydrochloride where as monohydrate still does that to me sometimes.
Any advice for those of us who only consume creatine HCl because the monohydrate gives us terrible reflux? You mentioned drinking the monohydrate in something acidic. Would that help with reflux? Thanks for all the honest videos!
I drink mine plain, in a glass with water, so the extra dilution is nice. People always mix it in shakes and crap, but then your shakes just taste like medicine so I started sucking it up and just down the hatching it. The regular stuff doesn't dissolve well enough, so you end up having to like fish it all out.
Yep monohydrate is still king. Totally worth spending a few extra bucks for NSF/USP branded quality assurance given monohydrate is relatively inexpensive to begin with…unlike HCl salt version
Is it normal to have slight heart palpitations when taking creatine? My heart beats really fast and sometimes I have shallow breathing, just by walking. Is it due to the quality of the creatine im taking or underlying health issue that im unaware of?
i’ve always used creatine HCL, i’ve also never heard that it was better than creatine monohydrate. I just pay a little more money for it because it’s easier to consume, with a lower effective dose. it dissolves really easily too.
I don't think the thesis of the video was that people think HCL is better than mono. He's just saying mono is cheaper, more effective, and unfortunately not as profitable as some of the other forms. Some people do get stomach discomfort from mono, so it's not for everyone.
@@Pareidolic so he said they are both just as effective. and it’s really not even that much cheaper as he was saying in the video, concret hcl is 3.7 servings per dollar, monohydrate is roughly 5 servings per dollar. he was saying it is 2-3x more expensive. soy protein is half the price as whey, but you also have to consume more because of the differences in amino acids. but for many people, that’s not a good enough argument to get soy protein because the texture is still grainy and doesn’t taste as good, same as creatine monohydrate
Creatine HCL is better for the stomach for me. I have tried so many creatine monohydrates and my stomach cramps are so unbearable I can’t do it. HCL I have no issues
I just put it in my Greek yogurt or pb2 or soup or literally anything to mix it up and it's not gritty. It's only gritty if you mix it in cool-cold liquids
How is micronized creatine different than normal? I’m looking at Optimum Nutrition’s which says it’s monohydrate but also micronized. It’s a good price but curious if it’s generally the same as normal creatine
Actually, to be sincerely honest in my humble opinion, without being judgmental and of course without offending anyone who thinks differently from my point of view, and without lies to the actual truth, with my clear open mind and clean heart, expressing what ever is embedded inside me for a long time which I didn't say because I was nervous. But today by gathering all the courage and motivation, I just want to say that I actually feel and think that I have absolutely nothing to say.
I completely disagree with you. I also don't want to offend, but I think you are completely wrong. I am pretty sure you have lots and lots of things to say. Maybe not adding much to this conversation but I bet you have heaps of knowledge and wisdom to share.
Right after using it? Maybe you could take it before going to bed then, since what's important is saturating the muscles and the performance benefit is minimal.
the word ‘scam’ is doing a lot of heavy lifting here. the cheapest creatine monohydrate tastes awful and doesn’t dissolve well. the cheapest hcl tastes like gatorade, dissolves instantly, takes up less space, is just as effective and is only 1.5x more expensive.
Unflavored HCL isn't that expensive. 75g for $27 on amazon which they call 100 doses (true if you weigh 100lbs). The solubility is so worth it. A couple little scoops into the drink of my choice and I'm good to go. Monohydrate is just nasty, and I do find it causes cramps and bloating. No side-effects with HCL.
I was putting my creatine in my powdered protein shakes and it wasn’t a very pleasant experience. Still was kind of gritty even though I use a stick blender. Started added it to my daily dose of airborne and I noticed it dissolved way better. I guess I got my answer as to why in this video.
Layne, if you're eating a fair amount of meat, is creatine really even necessary? Note this is coming from a long-time lifter and athlete. I used to take it religiously, but stopped a long time ago because I believed eating good amounts of beef/chicken covered the need. Is that incorrect? Also, with S2 CKD and Creatinine level at 163, is it even worth it in my case?
I use HCL for one reason only. I can get it in pill format! Creatine tastes bloody awful no matter what you mix it with. I'm under no delusion it's any better than mono but at least this way I get a little in my system.
Yeah that’s cool and all, but considering I get liquid diarrhea after consuming anything north of 10g of creatine mono at once, I’m led to believe that the claim of ‘near 100% bioavailability’ is only true if the individual in question can tolerate the acute dose administered.
No offense, but you’re WAY over consuming creatine. You only need 3-5 grams, so 10 grams is too much. I bet that your overconsumption of creatine is causing your diarrhea, and not the actual creatine
Buffered creatine (kre alkalyn) works best for me. Monohydrate bloats me badly and doesn't make me feel well overall. The buffered kind doesn't give me any side effects. I've tired monohydrate, hcl, and liposomal, but kre alkalyn wins for my weird body lol. Side note, I don't have a colon (ileostomy) so maybe that plays a factor?
When you say doesn't make you feel well, what's the effect. The reason I ask is whenever I take it I feel quite jittery like I've had too much caffeine and a bit 'off'. No-one else seems to get this so interested to know if you're similar.
@noggintube I feel bloated, less energetic but anxious and unfocused... It's kinda hrs to describe, but perhaps similar to what u experience. No noticeable benefits like people tout.
I fell for the Creatine HCl hype back in 2013. I was diagnosed with UC back in 2010, so I thought it would be better on the GI system. It wasn't. Bought a few bottles and didn't notice a difference.
I took Con-cret for all of 2 months and went back to normal lol.
@josho.9530 we took the same one. I picked up 6 bottles.
Woah you're jacked dude nice!!!!
Thank you so much Layne!
What stands out to me is that the dosage (0.03 g/kg/day) was the same across the 3 creatine groups, which strongly suggests that creatine hydrochloride is no more potent, by weight, than monohydrate. Most creatine hydrochloride products recommend a dose of 2500 mgs (half of the recommended daily dose of 5 grams for monohydrate), so I had been under the impression that hydrochloride was more potent by volume. Apparently not.
"Most creatine hydrochloride products recommend a dose of 2500 mgs (half of the recommended daily dose of 5 grams for monohydrate), so I had been under the impression that hydrochloride was more potent by volume."
milligram is a unit of mass not volume. also, the abbreviation is mg not mgs.
They took .03mg PER kg of body weight. Not just .03mg
@@WhatInTheActualHealth did you even watch the video? it is 0.03 g/kg
Thanks for this
Buy the cheapest monohydrate you can find unless you just like throwing your money away for nothing. A $15 can from Walmart lasts months at a 5gm a day dose
Six star brand?
@rj5822 yup
I didn't know this was still in debate. Monohydrate has continuously proven to be better for a while now.
yeah maybe like 5 years ago it was a debate lol
It’s been proven to be better value for money, not a better product.
@@B0X2B0X no monohydrate is the best form of creatine proven with tons of studies
If you don't want your creatine gritty, mix it into hot water. I usually put it into peppermint tea to mask the taste.
If your creatine is GRITTY it's not high quality... Mono is tastesless and mixes right in, doesn't sit at the bottom.
Works well in Oatmeal too, any gritty-ness is masked by the texture of the oats.
@@josho.9530 if you look up the scientific data for creatine monohydrate, the solubility is classed as 'slightly' in water. That means it won't simply dissolve easily like you say, and the grittyness people describe is perfectly normal. As mentioned in the video, acidity will improve solubility which is what happens in the stomach anyway. It's not a big deal, but suggesting people have low quality if it doesn't instantly dissolve is not correct.
@@josho.9530 He's talking abou mono, not HCL. Mono is gritty in water due to its low solubility, but I don't feel any taste while drinking it.
Absolutely! I have a small 8oz masson jar that sits next to my micronized water dispenser and supplements. Everyday multivitamins along w/2g of "Bulk Supplements" monohydrate mixed in 50/50 cold & hot water dissolves perfectly clear and I get every drop using a straw. Only taste the pure micronized healthy water. 🤘-> Rock On!!
This chanel is underated
Thanks for these types of videos
Another perfect video, thank you!! I would love to see an analysis/review/rebuttal to the TH-cam documentary "Fed a Lie" by Heart and Soil!
Great video, as usual.
While totally agree, I believe the people out there think they like HCL because it somehow causes less blaoting because they don't have to take as much. Even though creatine doesn't necessarily cause bloat. They think ultimately it leads to less water retrention , which probably isn't a good thing because there is less water in the muscle.
I used monohydrate for 2 years straight. Stopped and lost about a kilo of water, especially around my waist. Tried again, and got bloated in two days. Came off and tried yet again, and still got bloated.
I finally gave HCL a try and still am using it, I regained some water weight, but none of that bloaty feeling. But that's just me. Also, all forms worked just fine for strength and recovery.
Meh. I still pay the extra for Hydrochloride because I prefer the convenience of just popping pills rather than mixing up monohydrate into juices that spill, make a sticky mess and add extra calories from sugar. Also, I dont get diarrhea from hydrochloride where as monohydrate still does that to me sometimes.
You can mix it into water bro. Just drink water.
@fVNzO The whole point is I don't want to mix anything. Just pop a creatine HCL capsule or two as needed. I always drink water anyways.
i think everyone at this point already knows monohydrate is king
What about creatine HMB?
Thanks mate
Any advice for those of us who only consume creatine HCl because the monohydrate gives us terrible reflux? You mentioned drinking the monohydrate in something acidic. Would that help with reflux?
Thanks for all the honest videos!
I drink mine plain, in a glass with water, so the extra dilution is nice. People always mix it in shakes and crap, but then your shakes just taste like medicine so I started sucking it up and just down the hatching it. The regular stuff doesn't dissolve well enough, so you end up having to like fish it all out.
If your creatine tastes like medicine it isnt creatine lol.
I can add creatine to virtually anything, because it has no taste lol. I guess you should check your supplier
Agree, my Costco now carries monohydrate
I still remember the "liquid creatine" scam, it was amazing. But yeah, outside of Creapure. I don't look for anything else.
I wish they did more research on creatine and male pattern boldness , rather than monohydrate vs whatever
Mono works best for me; being cheap is also an added benefit.
Great Video! Thank you 🔥👏💪🫶
Yep monohydrate is still king. Totally worth spending a few extra bucks for NSF/USP branded quality assurance given monohydrate is relatively inexpensive to begin with…unlike HCl salt version
Is it normal to have slight heart palpitations when taking creatine? My heart beats really fast and sometimes I have shallow breathing, just by walking.
Is it due to the quality of the creatine im taking or underlying health issue that im unaware of?
I tried that creating hydrochloride once. It tasted disgusting, kind of like vomit.
HCL is in vomit.
i’ve always used creatine HCL, i’ve also never heard that it was better than creatine monohydrate. I just pay a little more money for it because it’s easier to consume, with a lower effective dose. it dissolves really easily too.
I don't think the thesis of the video was that people think HCL is better than mono. He's just saying mono is cheaper, more effective, and unfortunately not as profitable as some of the other forms. Some people do get stomach discomfort from mono, so it's not for everyone.
If you've never heard of creatine monohydrate, then you don't know creatine.
@@Joseph1NJ Try reading the comment again champ
The solubility sells it for me. Plus it's so compact, which is great for travel
@@Pareidolic so he said they are both just as effective. and it’s really not even that much cheaper as he was saying in the video, concret hcl is 3.7 servings per dollar, monohydrate is roughly 5 servings per dollar. he was saying it is 2-3x more expensive.
soy protein is half the price as whey, but you also have to consume more because of the differences in amino acids. but for many people, that’s not a good enough argument to get soy protein because the texture is still grainy and doesn’t taste as good, same as creatine monohydrate
Creatine HCL is better for the stomach for me. I have tried so many creatine monohydrates and my stomach cramps are so unbearable I can’t do it. HCL I have no issues
thank you sir
I just put it in my Greek yogurt or pb2 or soup or literally anything to mix it up and it's not gritty. It's only gritty if you mix it in cool-cold liquids
My feelings are the algorithm
How is micronized creatine different than normal? I’m looking at Optimum Nutrition’s which says it’s monohydrate but also micronized. It’s a good price but curious if it’s generally the same as normal creatine
Better mixing. That’s it. Regular Cr mono gets in the muscle just as well
Monohydrate hurts my stomach
Thanks ❤
Algo gd rhythm 🎶
When Dr. Layne Norton doesn't pronounce "Creatine" with a long E in the final syllable😢
Actually, to be sincerely honest in my humble opinion, without being judgmental and of course without offending anyone who thinks differently from my point of view, and without lies to the actual truth, with my clear open mind and clean heart, expressing what ever is embedded inside me for a long time which I didn't say because I was nervous. But today by gathering all the courage and motivation, I just want to say that I actually feel and think that I have absolutely nothing to say.
@richsimm221 😂
I completely disagree with you. I also don't want to offend, but I think you are completely wrong. I am pretty sure you have lots and lots of things to say. Maybe not adding much to this conversation but I bet you have heaps of knowledge and wisdom to share.
lmao ded
In your case, having nothing to say says a lot.
Never seen noticeable effects from Creatine. That’s just me
Same here. I’m a non responder. I still take it for the possible anti-Parkinson’s effects
Al Gorerythmic
HOW MUCH CREATINE HELP STRENGTH WISE USERS VS NON USERS?
Creatine monohydrate for the win!! 🏋️
Do these companies not realize that Layne Norton exists?
4 the Al Gore rithm
I used to buy kre-alkalyn in my early 20s 🤦. For the algorithm
great
Creatine -- most effective LEGAL supplement.
Depends where. In my country roids are legal, of course it's still doping so one will get banned from sports if caught.
It's not steroids, it's HRT. 5g of test is HRT.
@@QuentinStyger Yeah, I'd like to be on that sort of HRT.
Got it!
Ok I’ll like it
Creatine makes me so tired like I took a sedative, it's strange
I get tired sometimes too if I take more than 5.
Right after using it? Maybe you could take it before going to bed then, since what's important is saturating the muscles and the performance benefit is minimal.
the word ‘scam’ is doing a lot of heavy lifting here. the cheapest creatine monohydrate tastes awful and doesn’t dissolve well. the cheapest hcl tastes like gatorade, dissolves instantly, takes up less space, is just as effective and is only 1.5x more expensive.
FTA
My creatine rips me off. In the penits
Al fore
Evansville Indiana !!!! Thank u for all the excellent true information.
What about alkaline creatine I've noticed huge difference with my stomach issues when taking alkali creatine.
What do you think of creatine monohydrate gummies?
Unflavored HCL isn't that expensive. 75g for $27 on amazon which they call 100 doses (true if you weigh 100lbs). The solubility is so worth it. A couple little scoops into the drink of my choice and I'm good to go. Monohydrate is just nasty, and I do find it causes cramps and bloating. No side-effects with HCL.
Algorithm 🎉
I was putting my creatine in my powdered protein shakes and it wasn’t a very pleasant experience. Still was kind of gritty even though I use a stick blender. Started added it to my daily dose of airborne and I noticed it dissolved way better. I guess I got my answer as to why in this video.
Layne, if you're eating a fair amount of meat, is creatine really even necessary? Note this is coming from a long-time lifter and athlete. I used to take it religiously, but stopped a long time ago because I believed eating good amounts of beef/chicken covered the need. Is that incorrect?
Also, with S2 CKD and Creatinine level at 163, is it even worth it in my case?
I stopped using creatine. It caused hair loss.
Fta
I use HCL for one reason only. I can get it in pill format! Creatine tastes bloody awful no matter what you mix it with. I'm under no delusion it's any better than mono but at least this way I get a little in my system.
Could you be talking about arginine? I've been taking creatine everyday for like 8 years from a lot of brands and never tasted or smelled anything.
But there's mono in pill format. It exists.
Where are you from?
@@he_was_a_skater_dog yup. I started taking creatine expecting to get an awful taste, but in the end it's tasteless. I drink it with water.
Yeah that’s cool and all, but considering I get liquid diarrhea after consuming anything north of 10g of creatine mono at once, I’m led to believe that the claim of ‘near 100% bioavailability’ is only true if the individual in question can tolerate the acute dose administered.
So perhaps for you it's 100% bioavailable as a laxative.
How do you respond to the more typical recommended dose of 5 g?
Why taking so much?
No offense, but you’re WAY over consuming creatine. You only need 3-5 grams, so 10 grams is too much. I bet that your overconsumption of creatine is causing your diarrhea, and not the actual creatine
Buffered creatine (kre alkalyn) works best for me. Monohydrate bloats me badly and doesn't make me feel well overall. The buffered kind doesn't give me any side effects. I've tired monohydrate, hcl, and liposomal, but kre alkalyn wins for my weird body lol.
Side note, I don't have a colon (ileostomy) so maybe that plays a factor?
When you say doesn't make you feel well, what's the effect. The reason I ask is whenever I take it I feel quite jittery like I've had too much caffeine and a bit 'off'. No-one else seems to get this so interested to know if you're similar.
@noggintube I feel bloated, less energetic but anxious and unfocused... It's kinda hrs to describe, but perhaps similar to what u experience. No noticeable benefits like people tout.
Do alkaline water next please!!!!
creatin
like
Al Gores rhythm
I’ll like it once I watch it, if I like it
Al Gore Rhythm!
That dude couldn't hold a note and ungracefully danced his way right out of the building... taking his fake internet with him.
I straight up stopped taking creatine a few months ago, don't look or feel different
FOR THE ALGORITHM!
UBIQUITOUS! (for the algorithm)
Should be called Cope-atine, just lift harder dood.
Creatine works, dood.
creatine sometimes hardens my dood-y.
First!
I disagree , HCL seems minimally as good if not better if you speak gram for gram.