As a dietary supplement, take two tablets daily. Studies have shown that taking creatine is beneficial before, during or after exercise. Take GNC AMP Creatine HCl 189™ daily at a time convenient for you. Consume ample amounts of water while taking this product.
How should I take creatine HCl?
You can take it shortly before you exercise, shortly after you exercise or at some time that isn’t close to when you exercise. Another option is to split your daily dose and take it throughout the day.
How much creatine HCl should you take daily?
Taking too much creatine at one time can result in stomach discomfort and bloating, and it’s a waste of money. After your muscles are fully saturated with creatine, it’s recommended to take 3–5 grams (14 mg/pound or 30 mg/kg) daily to maintain optimal muscle stores.
Do you load creatine HCl?
To maximize creatine muscle stores quickly, a loading phase of 20 grams daily for 5–7 days is recommended, followed by a maintenance dose of 2–10 grams per day. Another approach is 3 grams daily for 28 days.
How long does it take creatine HCl to work?
5. How Long Does It Take To Work? Combined with a sensible diet and workout regime, you will experience significant results supplementing with Creatine HCl within the first 2 weeks of use. You can expect to experience an increase in anaerobic work capacity, strength and muscle fullness.
What should I take with Creatine HCL?
It also makes sense to take creatine with sugary drinks (e.g., grape juice) or with a meal because the muscles of your body can absorb creatine more easily when insulin is present. But taking creatine or creatine supplements without sugary drinks is just as effective.
Does Creatine HCl make you look bigger?
Also known as fluid retention, creatine can cause rapid water weight because the supplement draws water into your muscles’ cells. Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach. Your muscles may even appear bigger, even if you’ve just begun your training.
Does Creatine HCL have side effects?
Leading researchers who have studied creatine for several decades also conclude that it is one of the safest supplements on the market ( 2 ). One study examined 52 health markers after participants took creatine supplements for 21 months. It found no adverse effects ( 2 ).
Is Creatine HCL or monohydrate better?
Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than 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.
Is Creatine HCL bad for kidneys?
Although an older case study suggested that creatine might worsen kidney dysfunction in people with kidney disorders, creatine doesn’t appear to affect kidney function in healthy people.
What is Creatine HCL good for?
Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance ( 1 ).
Does Creatine HCL cause hair loss?
Research hasn’t shown that creatine directly causes hair loss, but more research is needed in this area. One 2009 study did find that creatine supplementation is associated with an increase in a hormone called DHT, which can contribute to hair loss.
Can you take both creatine monohydrate and HCL?
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. This means that you can take a much smaller dose of creatine HCL to get similar results as creatine monohydrate.