Your Creatine is a Scam! Monohydrate vs. Hydrochloride | Educational Video | Layne Norton PhD

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Creatine monohydrate (CrM) is the most effective supplement on the market & has decades of data & thousands of studies to back up its use. It is also the least expensive form of creatine on the market. If CrM is so effective why do companies keep trying to reinvent the wheel?

I’ll let you in on a dirty little supplement industry secret, companies can’t make much money on CrM because it is so widely available that it drives down the price. So companies make ‘new & improved’ forms of creatine to justify charging you 2-4x more money. There’s only one problem… these forms are either less effective or only equally effective but cost WAY more

One of the new forms of creatine that has generated a lot of buzz is creatine hydrochloride (CrHCl). CrHCl is more soluble in water & so the claim has been made that it gets absorbed better & you don’t need to take as much to get equal results. A recent study (PMID: 39545789) aimed to test these claims directly. The researchers split the participants into 4 groups who resistance trained (RT):

RT + placebo
RT + CrM at 0.03g/kg BW
RT + CrHCl at 0.03g/kg BW
RT + CrM at a loading dose of 0.3g/kg BW followed by a maintenance dose of 0.03g/kg BW
At the end of the study all the creatine groups had better results than the placebo group, but NONE of the creatine groups had any significant differences from each other.

Sorry CrHCl, you’re just another overpriced reinvention of the wheel to try to get people to spend more money so that supplement companies can pocket more

Some people do get GI distress with rCM, in this case you can try splitting the normal 5g/day dose up into 2-3 smaller doses throughout the day & that will help

Stick with tried & true CrM. It is inexpensive & very effective. That is why we use CrM in my Recovery product from @outworknutritionofficial (link in bio) because why would we charge you more for a less effective, more expensive product? We wouldn’t, because we don’t roll like that

Study discussed: https://pubmed.ncbi.nlm.nih.gov/39545789/
Creatine ethyl ester is worse than monohydrate: https://pubmed.ncbi.nlm.nih.gov/19228401/
Buffered creatine is no better than monohydrate: https://pubmed.ncbi.nlm.nih.gov/22971354/

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