What is Creatine?
Creatine is one of the most well-researched and effective supplements for increasing strength, muscle mass, and performance. It is a naturally occurring compound found in small amounts in foods like red meat and fish. However, supplementation ensures your muscles have a readily available energy source to power through high-intensity workouts.
The Gold Standard: Creatine Monohydrate
What is Creatine Monohydrate?
Creatine Monohydrate is the most widely used and studied form of creatine. It has been proven to increase muscle mass, improve exercise performance, and support cognitive function.
Benefits of Creatine Monohydrate:
Proven Effectiveness – Backed by hundreds of scientific studies.
Cost-Effective – Most affordable form of creatine.
Highly Bioavailable – Easily absorbed by the body.
Muscle Hydration – Helps pull water into muscle cells for a fuller look.
ATP Production – Enhances energy output during intense training.
Creatine HCL: A Newer Alternative
What is Creatine HCL?
Creatine Hydrochloride (Creatine HCL) is a more recent form of creatine that binds the molecule to hydrochloric acid. This formulation claims to offer better solubility and absorption compared to monohydrate.
Benefits of Creatine HCL:
- Increased Solubility – Dissolves more easily in water.
- Reduced Bloating – Some users report less water retention compared to monohydrate.
- Smaller Doses Required – Due to enhanced absorption, lower doses may be effective.
Creatine Monohydrate vs. Creatine HCL: Which One Should You Choose?
Effectiveness
Both forms support strength and performance, but Creatine Monohydrate has decades of research backing its effectiveness, while HCL has limited studies in comparison.

Absorption & Solubility
Creatine HCL is more soluble in water, which may make it easier to digest for those who experience bloating with monohydrate. However, monohydrate’s absorption can be improved by simply taking it with food or warm water.
Creatine Monohydrate is the most widely used and studied form of creatine. It has been proven to increase muscle mass, improve exercise performance, and support cognitive function.
Cost Comparison
Creatine Monohydrate is significantly cheaper and available in larger quantities, making it the better option for budget-conscious consumers.
Dosage
Creatine Monohydrate: Standard dose is 3-5g per day.
Creatine HCL: Due to better solubility, a smaller dose of 1-2g per day is typically recommended.
Which One is Right for You?
If you want the most researched and cost-effective option → Go with Creatine Monohydrate.
If you have digestive issues with monohydrate → Try Creatine HCL.
If budget is a concern → Creatine Monohydrate is the better value.
Final Verdict
Creatine Monohydrate remains the gold standard due to its overwhelming scientific support, affordability, and effectiveness. While Creatine HCL may offer benefits for those with digestive sensitivities, it lacks the extensive research backing monohydrate.
Where to Buy High-Quality Creatine
When choosing a creatine supplement, opt for 100% pure, lab-tested Creatine Monohydrate from a trusted brand. Look for third-party testing certifications to ensure quality and purity.
Related Articles:
Best Time to Take Creatine for Maximum Absorption
- 5 Tips for faster recovery
- Unlocking the Power of Glutamine for Performance Athletes and Bodybuilders
- Boost Your Athletic Performance with These Effective Workout Tips
FAQ
1. Does Creatine Cause Water Retention? Yes, but primarily inside muscle cells, which enhances muscle fullness and strength.
2. Can I Mix Creatine with Protein? Yes! Creatine and protein work synergistically to support muscle growth.
3. Should I Cycle Creatine? No, cycling is unnecessary as long as you take the recommended daily dose.
4. Is Creatine Safe? Yes, extensive research confirms creatine is safe for long-term use.
By incorporating Creatine Monohydrate into your routine, you’ll experience enhanced performance, faster recovery, and improved strength—all without breaking the bank!
-Jon Klipstein
"Before launching our Creatine products, I had the same questions as we went back and forth on what would be the best source of Creatine to offer our customer base. After lengthy R&D, plus internal research we made a decision based on what we felt would be best for our users. This blog is the high level overview of our findings."
Featured product







Pickup available at 11880 W. President Dr. Suite D
Usually ready in 24 hours

Micronized Creatine Monohydrate
100 serving / Healing Potion
11880 W. President Dr. Suite D
11880 W President Dr
Suite D
Boise ID 83713
United States
PRODUCT DETAILS
100 servings per container |
|
Increased muscle and strength |
|
improved recovery |
|
could support brain health |
How do you choose the right Creatine Monohydrate?
1: While Creatine Monohydrate is the most popular version, there are differences in Creatine Monohydrate. If you are worried about stomach sensitivity, we recommend taking a Micronized Creatine Monohydrate. Micronized meaning it has been broken down into smaller particles to improve solubility.
2: Is 3rd Party testing important to you? Are you a drug tested athlete, or concerned about cross contaminents making their way into your products? The only way to ensure you are getting exactly what is on the label, without any traces of potential banned ingredients is to choose a product that is 3rd party tested.
3: How do you want to take your creatine? Stack it with your preworkout or EAAs? Then a non-flavored one would be a great opton. If you want to take Creatine by itself, we recommend a flavored version.

Video
Did you know you can now get Flavored Creatine through UXO Supplements?
With the increased popularity and ever evolving studies on the benefits of Creatine, we decided to give you options. With the unflavored version, you need to be able to mix it with something to mask the bitterness of the raw ingredient. Now you can take Creatine by itself with one of our flavored versions. More will be coming as we continue to grow.
Creatine Monohydrate Pros and Cons
CONS |
|
Not as soluble as HCL |
|
Causes GI Distress with a small % of population |
|
The biggest game of the year is here! The Eagles and Chiefs are facing off once again for the Lombardi Trophy. If you're a sports fan, chances are you're either hosting or attending a Super Bowl party. With most gatherings packed with appetizers, snacks, and drinks, we’ve got you covered with five macro-friendly Super Bowl appetizers that are easy to prepare and delicious to enjoy!
1. Buffalo Cauliflower Bites (High Protein, Low Carb)
Macros (per serving, ~1 cup):
- Calories: ~120
- Protein: ~8g
- Carbs: ~12g
- Fat: ~4g
Ingredients:
- 1 head cauliflower, cut into bite-sized pieces
- ½ cup plain Greek yogurt
- ½ cup hot sauce (like Frank’s Red Hot)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp salt
- ¼ cup almond flour (optional, for extra crisp)
Instructions:
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
- In a bowl, whisk together Greek yogurt, hot sauce, garlic powder, paprika, and salt.
- Toss cauliflower in the sauce until evenly coated.
- Spread cauliflower on the baking sheet and bake for 20-25 minutes, flipping halfway.
- Serve with a side of light ranch or Greek yogurt dip.
2. Turkey & Avocado Lettuce Wraps (High Protein, Low Carb)
Macros (per wrap, using 3oz turkey):
- Calories: ~180
- Protein: ~22g
- Carbs: ~5g
- Fat: ~7g
Ingredients:
- 1 lb lean ground turkey (93% lean or higher)
- 1 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp chili powder
- ½ tsp black pepper
- ¼ tsp salt
- 1 small avocado, mashed
- 8 large lettuce leaves (Romaine or Butter lettuce)
- ½ cup diced tomatoes (optional)
- ¼ cup non-fat Greek yogurt (for topping)
Instructions:
- Heat olive oil in a pan over medium heat. Add ground turkey and cook until browned.
- Season with garlic powder, chili powder, black pepper, and salt. Stir well.
- Spoon turkey mixture into lettuce leaves.
- Top with mashed avocado, diced tomatoes, and a small dollop of Greek yogurt.
- Serve immediately!
3. High-Protein Spinach & Cheese Dip (Low Carb, High Protein)
Macros (per ¼ cup serving):
- Calories: ~110
- Protein: ~12g
- Carbs: ~4g
- Fat: ~5g
Ingredients:
- 1 cup non-fat Greek yogurt
- ½ cup low-fat cottage cheese
- 1 cup chopped fresh spinach (or frozen, thawed and drained)
- ¼ cup shredded mozzarella cheese
- ¼ cup shredded parmesan cheese
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp black pepper
- ¼ tsp salt
Instructions:
- Preheat oven to 375°F (190°C).
- In a blender or food processor, blend Greek yogurt and cottage cheese until smooth.
- Stir in spinach, mozzarella, parmesan, garlic powder, onion powder, black pepper, and salt.
- Pour mixture into an oven-safe dish and bake for 15-20 minutes or until bubbly.
- Serve warm with sliced bell peppers, cucumbers, or whole-grain crackers.
4. Air-Fried Chicken Tenders (High Protein, Low Carb)
Macros (per 2 tenders):
- Calories: ~160
- Protein: ~25g
- Carbs: ~6g
- Fat: ~3g
Ingredients:
- 1 lb chicken breast, cut into strips
- ½ cup egg whites
- ¾ cup almond flour (or panko for a crispier texture)
- ½ tsp garlic powder
- ½ tsp smoked paprika
- ½ tsp salt
- ½ tsp black pepper
- Olive oil spray
Instructions:
- Preheat air fryer to 400°F (200°C).
- In one bowl, place egg whites. In another, mix almond flour, garlic powder, paprika, salt, and black pepper.
- Dip each chicken strip into egg whites, then coat with the flour mixture.
- Place in the air fryer basket, spray lightly with olive oil, and cook for 10-12 minutes, flipping halfway.
- Serve with Greek yogurt ranch or sugar-free BBQ sauce.
5. Protein-Packed Deviled Eggs (High Protein, Low Carb)
Macros (per egg half):
- Calories: ~80
- Protein: ~7g
- Carbs: ~1g
- Fat: ~5g
Ingredients:
- 6 hard-boiled eggs
- ¼ cup non-fat Greek yogurt
- 1 tsp Dijon mustard
- ½ tsp garlic powder
- ¼ tsp smoked paprika
- ¼ tsp salt
- ¼ tsp black pepper
- Chopped chives (for garnish)
Instructions:
- Cut hard-boiled eggs in half and remove the yolks.
- In a bowl, mash yolks with Greek yogurt, Dijon mustard, garlic powder, paprika, salt, and pepper.
- Spoon or pipe the mixture back into the egg whites.
- Garnish with chopped chives and extra paprika.
- Chill and serve!
These appetizers will keep your Super Bowl spread delicious and macro-friendly! Which one do you think you'll try? 🏈
Read more

Unlock Your True Strength Potential Hitting a strength plateau can be frustrating, but the good news is, breaking through it is completely possible with the right approach. Whether you’re stuck on...

In the pursuit of a balanced and muscular physique, structuring your workouts effectively is paramount. One of the most efficient training methodologies is the Push-Pull-Legs (PPL) split, which div...
Leave a comment
All comments are moderated before being published.
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.