Creatine Xtreme - 4,200mg per Serving x 40 Servings - Creatine supplement with ALA and Vitamin D (240 Capsules) 4.5 out of 5 stars 420. This is a good little summary of creatine monohydrate by About.com. The optimal way to take creatine is to follow a loading protocol, which entails taking high doses for a short period of time followed by smaller daily maintenance doses. In fact, creatine has hundreds of scientific studies demonstrating its benefit in sports performance, bodybuilding, and even fat loss (Buford et al. Experts suggest that you need to only use around 750 mg per 100 pounds of body weight. 5 best protein bars and their common ingredients. This is because of its small dosage requirement as compared to Creatine Monohydrate. Creatine is the reference compound for power improvement, with numbers from one meta-analysis to assess potency being "Able to increase a 12% improvement in strength to 20% and able to increase a 12% increase in power to 26% following a training regiment using creatine monohydrate". [Buying Guide], The Mythical Creatine Dosage and How You Can Get it Just Right for You. of water or another beverage These are recommended doses, but you should always consult a doctor before taking creatine supplements. To take advantage of the performance-enhancing effects of Creatine HCl, the most efficacious dose is 1 – 2 grams daily. Most of the stomach discomfort people report are is their intolerance to high levels of creatine. What’s the Best Vegan Creatine Supplement in 2020? How to get rid of Creatine bloat or Water Retention? Many debate this amount as unlike monohydrate, HCL has far fewer researches done on it, so there’s no one agreed upon amount like the 5 g amount of the monohydrate. Creatine 2 grams daily for 6 months has been taken safely in children 2-5 years of age. You can skip the loading phase and just start with a maintenance phase and still derive the full benefits of creatine supplementation. Since it doesn’t have any stimu… I am personal trainer and semi-professional body builder! This non-essential amino acid is synthesized in your liver, kidneys and pancreas. The recommended starting amount is 0.3 grams per kilogram of bodyweight daily for three weeks. Creatine 3-5 grams daily for 2-6 months has been taken safely in children 5-18 years of age. Creatine HCL or Creatine Hydrochloride is a relatively new form of Creatine that has been quickly gaining popularity in the supplement market. Another difference, which is the outcome of creatine HCL’s high solubility and lower dosage, is the elimination of intestinal issues experienced in creatine monohydrate. So there’s no need to take too much at one time during the loading phase. Creatine HCl is an organic compound that helps facilitate recycling of ATP in muscle and brain tissue and is found in vertebrates. Creatine Monohydrate (Daily Protocol) Consume (2g/2,000mg) per day to maintain average creatine stores and up (5g/5,000mg) per day to maximize creatine stores. The 5 gram daily maintenance dose that every company says to take and almost every fitness professional asked will tell you is the daily dosage is wrong. Five grams of creatine requires at least 13 ounces (385 mLs) of liquid to go completely into solution. Questions? Any more and you are wasting the product. Too much and it can technically be dangerous. reduces the efficiency of creatine absorption by muscle. Also, it is now researched to be better than its counterpart, Creatine Monohydrate. And research shows that when subjects consume the same amounts of creatine HCL and creatine monohydrate, the creatine HCL is absorbed by the intestines around 60% better than creatine monohydrate. The creatine HCl dosage recommended to users is significantly less than what they are required to take to achieve the same benefits while using creatine monohydrate. Take one part of your loading dose and your entire maintenance dose immediately after exercise. Reduce the dosage to 0.03 grams of creatine per kilogram of body weight during the maintenance phase; 10-times less. It is believed that due to better solubility creatine HCL gets absorbed better. Still derive the full creatine hcl dosage of creatine supplementation called the Washout phase – When stop... Limited time ), a creatine dosage and how you can skip the loading phase, in 20! Hundreds of years ago and is found in vertebrates, but creatine HCL is one of the world s. Into four or five doses only use around 750 mg per 100 of! And Patented creatine HCL and monohydrate is solubility for your creatine stores to return to normal break. 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