Creatine HCL vs Monohydrate: Which One Should You Use?

April 17, 2025 7 min read

Gym enthusiasts, fitness freaks, and health-conscious individuals swear by this one supplement – creatine monohydrate.

Creatine is indeed the body's powerhouse. It fuels the body by inducing adenosine triphosphate (ATP) production—the body’s energy engine. While creatine monohydrate is a well-researched supplement, with its benefits well-rooted in scientific evidence, its close kin, creatine HCL, is still finding its footing. Are these two different?

Here is a look at creatine HCL vs monohydrate, what to choose, and how to consume the supplement for optimal results.

What Is Creatine?

Creatine occurs naturally in the body in muscle cells. Some natural sources of creatine include red meat and seafood. It primarily aids in producing ATP, which fuels muscle contractions and supplies energy to the body. Creatine is synthesised mainly in the liver, kidneys, and pancreas using the amino acids arginine, glycine, and methionine. The body stores approximately 95% of its creatine in skeletal muscles, with the remaining 5% distributed across the brain, cardiac muscle, and testicles.

Since creatine is proven to enhance athletic performance, support muscle recovery, and increase strength, creatine is also available as a dietary supplement. Creatine monohydrate is available and widely used by athletes, bodybuilders, and fitness enthusiasts across different sports.

However, closely following suit is creatine HCL – what you may call the “Gen-Z” of creatine. Let’s get a basic understanding of creatine HCL vs monohydrate.

As the name suggests, creatine HCL is creatine hydrochloride–creatine molecularly bound with hydrochloric acid to enhance solubility and absorption. It absorbs quickly into the bloodstream and is 30-40 times more soluble in water than creatine monohydrate, negating the adverse side effects of creatine monohydrate, such as indigestion and excess water retention.

How Creatine Works

Creatine is stored in the muscles as phosphocreatine, which acts as your body’s energy reservoir. When you engage in intense, short-interval activities, such as sprinting or weightlifting, your muscles rely on ATP for immediate energy. However, ATP depletes rapidly and must be restored from time to time. This is where creatine steps in – it helps regenerate ATP, enabling sustained power output and performance.

Creatine pulls water into your muscles, giving your muscles that pumped look you have always dreamed of. Moreover, it reduces soreness and allows faster muscle recovery so that you can hit the gym again with the same energy.

Moreover, cognitive function improves as the brain stores some of the creatine reserves, aiding better sleep.

Why Supplement with Creatine?

To summarise in a few words, creatine helps with the following:

Increases muscle mass and strength by boosting ATP production.
Enhances workout performance and athletic endurance by reducing fatigue.
Speeds up muscle recovery by reducing muscle cell damage and inflammation.
Supports brain health by aiding cognitive function, promoting restful sleep, and reducing mental fatigue.

Given its significant benefits, creatine is one of the most popular supplements among athletes, bodybuilders, and fitness enthusiasts.

This brings us to the question of how creatine monohydrate and creatine HCL compare. Let’s find out.

Creatine Monohydrate vs HCL: Quick Side-by-Side Comparison

Feature	Creatine Monohydrate	Creatine HCL
Absorption rate	Relatively slower	Faster
Research backing	Extensively-researched	Little research
Creatine HCL vs monohydrate dosage	3-5 g, loading-unloading may be done for higher muscle saturation	1-2 g per day
Bloating Risk	Possible bloating in some users	Fewer bloating cases
Cost	Easier on the pockets	More expensive, though a lower dosage may make it more cost-friendly.
Creatine HCL vs monohydrate for weight loss	Water retention can lead to temporary weight gain and puffiness.	Minimisation of side effects due to less bloating and water retention.
Creatine HCL vs monohydrate for muscle growth	Very effective in muscle growth and hypertrophy	Limited studies suggest similar effectiveness with lower dosages

What Is Creatine Monohydrate?

The Most Researched Form of Creatine

Creatine monohydrate is considered the gold standard of creatine supplementation. Over 30 years of extensive research make it the most trusted, tested, and widely used form of creatine. It is economical, effective, and safe, making it the first choice for most users.

How It Works in the Body

When consumed, creatine monohydrate is absorbed and stored in muscle cells as phosphocreatine. It regenerates ATP, which allows muscles to endure high-intensity activity for longer. This improves strength, power, and endurance and aids faster muscle recovery.

Common Benefits

Increases muscle strength and power: Ideal for weightlifters, sprinters, and explosive sports.
Enhances muscle growth: It retains water in muscle cells, promoting size and volume and adding aesthetic appeal to the body.
Improves recovery between workouts: Reduces muscle soreness and cramps and speeds up repair.
Supports cognitive function: Research proves creatine’s significant role in aiding brain function and mental clarity.
Boosts anaerobic performance: Helps with short intervals of high-intensity activities like sprinting.

Potential Drawbacks

Water retention and bloating: Some users experience mild bloating due to increased muscle water uptake.
Requires a loading phase: To saturate muscles quickly, an initial loading phase of 20 g for 5-7 days may be needed.
Slightly lower solubility: It does not dissolve easily in water, leading to potential sediment in drinks, that may affect the taste for some.

What Is Creatine HCL?

Creatine HCL (hydrochloride) is a newer, more soluble form of creatine bonded with hydrochloric acid to improve solubility and absorption. Since it is a more concentrated form of creatine, you may need a smaller dose than creatine monohydrate.

Purported Creatine HCL Benefits

Higher solubility: Dissolves easily in water, leading to better absorption.
Lower required dosage: A smaller dose provides similar effects as a relatively larger dose of monohydrate.
Less bloating and water retention: Fewer reports of stomach discomfort.
No need for loading: Muscles absorb it quickly, so you can start with the standard dose.

Limitations

Less research: While the benefits are promising, creatine HCL isn’t backed by as extensive studies and research as evidence as creatine monohydrate.
Higher cost: Generally more expensive per serving than creatine monohydrate. However, the need for lower dosages may balance the cost disadvantage.
Effectiveness is still debated: Some experts argue it offers no significant advantage over monohydrate.

Which One Should You Choose - Creatine HCL vs Monohydrate

Here’s the real deal!

For most people, it is recommended to stick with creatine monohydrate

f you want a proven, cost-effective, and data-backed creatine supplement, creatine monohydrate is the best option. It has been shown to be effective for strength, endurance, and muscle gain across numerous studies

When to Consider HCL

Consider creatine HCL if you:

Experience bloating or digestive discomfort with monohydrate.
Prefer a smaller dose of supplements with similar benefits.
Are willing to splurge extra dollars for potential solubility advantages

The Bottom Line

Creatine monohydrate remains the preferred choice due to its scientific backing, affordability, and effectiveness. However, creatine HCL can be an equally good alternative for those who struggle with digestion or water retention.

How to Take Creatine Monohydrate for Best Results

Loading vs Daily Use

Loading phase: To quickly saturate muscles, take 20g daily (split into four doses) for 5-7 days.
Maintenance phase: Take 3-5g daily for long-term use.
Skipping loading: If you prefer, you can take 3-5g daily from the start, but it will take a few weeks to reach full saturation.

An alternative to entirely skipping the loading phase is periodic loading, wherein individuals may use creatine for 8-12 weeks, followed by a month’s break. This strategy may help individuals who quickly build tolerance or experience diminishing returns from continuous supplementation.

Best Timing: Before or After Workout?

Taking creatine after workouts may be more effective for muscle retention when comparing creatine before or after workouts. However, the most important factor is consistency rather than timing.

What to Mix It With

Creatine monohydrate dissolves best in warm water or juice. For convenience and added benefits, you can also mix protein powder supplements like VPA’s whey protein isolate (WPI).

How Long to Take It

There is no need to cycle off creatine unless you want to test its effects or build tolerance. Long-term use is safe and beneficial.

Who Should Take It

As creatine supplementation may cause negative effects for those with pre-existing conditions like kidney disease, liver disease, or high blood pressure, it is always best to consult a doctor before taking it.

Conclusion

Both creatine monohydrate and creatine HCL are effective, but monohydrate remains the gold standard due to the extensive research and data backing it up, affordability, and proven benefits. Creatine HCL is a newer alternative that may offer better solubility and reduced bloating, but its effectiveness needs more research. For most people, creatine monohydrate is the best choice.

Consider VPA for top-quality creatine monohydrate powder. VPA is a one-stop shop for premium sports supplements. We meticulously blend and pack all our products in-house, ensuring the highest quality and purity. Both our warehouses are export-quality, ISO, and HACCP certified, guaranteeing the highest hygiene standards in Australia.

FAQs

What is the best form of creatine to take?

Creatine monohydrate is the best due to its extensive research, effectiveness, and affordability.

Which is better: Creatine HCL or Monohydrate?

Creatine monohydrate is more studied and cost-effective, while creatine HCL is more soluble and may cause less bloating. Although both are similar in their effectiveness in muscle growth and weight loss, creatine monohydrate is still the preferred choice due to research and cost considerations.

Do I need to cycle off creatine?

No, creatine cycling is not necessary, and long-term use is safe. However, you may choose to opt for a creatine cycleshould your body build up creatine tolerance.