If you’re looking to increase your strength and power, you should consider taking creatine. Creatine supplements are designed to dissolve in water and can be taken before and after your workout. In fact, they are some of the safest sports supplements on the market. When taken correctly, they can help you gain muscle and decrease fat. It also increases your endurance.
You can choose from two main forms of creatine: hydrochloride and monohydrate. Both work by increasing the number of muscle cells you have in your muscles. But they differ in how they’re absorbed. HCL is said to have better absorption than monohydrate.
If you’re wondering how much creatine HCl you should take, it’s important to know that you should only take a small amount. This will reduce the chance of bloating and stomach discomfort. A good rule of thumb is to take one to two grams of creatine HCl per day. Some experts recommend that you take the supplement at the start of your workout, but this isn’t necessarily a necessary step.
How much creatine HCl you should take depends on your goals. For example, if you’re a runner, you may want to use a higher dose of creatine HCl than a bodybuilder. Regardless of your preferences, it’s best to talk with a healthcare professional to find out what’s right for you. The benefits of taking creatine supplements include increased muscle power, stronger tendons, and a boost to endurance.
It’s also important to take creatine HCl at the right times. Researchers have found that it takes seven days for the ergogenic effects of the supplement to kick in. Taking the supplement before a workout can be a waste of time. However, you should be able to use the supplement after a workout to get the maximum benefits.
In addition, if you suffer from cramps and stomach pains, you should avoid creatine HCL. Creatine monohydrate is more soluble and less likely to cause side effects, so it’s a better choice if you’re prone to cramps.
Although there isn’t a lot of research on creatine HCl, a study suggests that it’s easier for your body to absorb. In fact, it’s said that your body will be able to absorb it up to 40 percent more than monohydrate. Another benefit of the hydrochloride process is that it doesn’t require a loading phase.
However, it is also important to know that you shouldn’t take more than the recommended dosage. Taking too much will cause your body to flush out the excess creatine, and may leave you with unpleasant side effects. Since creatine HCl is more soluble, it’s best to take it with plenty of water. Taking it too late in the day can cause your body to break it down into free hydrochloric acid, which can cause bloating and digestive issues.
Whether you’re just beginning your fitness journey, or you’ve been an athlete for years, creatine HCl can help you achieve your goals. Make sure you drink plenty of water and be as consistent as possible with your doses.