What I Take & Why #2
Why I Choose Creatine HCL at 55
After more than 40 years around sports nutrition, Creatine HCL has become my preferred form of creatine. Here's why.
At 55, I'm still interested in strength, power, and maintaining muscle performance.
But my approach to supplements has changed over the years.
I no longer look at a supplement simply for what it might help me accomplish in the gym. I also consider how much I need to take, how comfortable it is to use, and whether I actually notice a difference.
One supplement that has earned a permanent place in my daily routine is Creatine HCL (Creatine Hydrochloride).
I've experimented with different forms of creatine over the years, including traditional Creatine Monohydrate.
And while Monohydrate has an excellent research history, Creatine HCL is the form I personally prefer.
Here's why.
1. Strength and Power Are Still Important to Me
Just because I'm 55 doesn't mean I've stopped caring about strength.
Quite the opposite.
I believe maintaining strength becomes increasingly important as we get older.
Creatine helps replenish phosphocreatine stores in the muscles, supporting the body's ability to regenerate ATP during short bursts of intense exercise.
In simple terms, creatine helps your muscles produce energy when you're working hard.
That can translate into improved performance during activities such as weight training, sprinting, and repeated high-intensity efforts.
For me, Creatine HCL has become my preferred way to supplement creatine.
I like how my muscles feel when I'm using it consistently, and I personally notice a difference in my training performance.
That's why I continue taking it.
2. I Prefer Smaller, More Concentrated Servings
This is one of the biggest reasons I prefer Creatine HCL.
I don't want to take large amounts of powder when a smaller serving fits my routine.
Creatine HCL is highly water-soluble, making it easy to mix into a small amount of liquid.
I personally use One Brand Nutrition Creatine HCL Powder.
The product uses a concentrated serving format, and its label provides serving guidance based on body weight.
In my own routine, I use four of the product's servings.
I've experimented with other creatine products over the years, and with some of them I felt I needed considerably more powder to notice similar effects.
That doesn't mean everyone needs more of those products or that HCL is scientifically more potent.
It's simply what I've experienced.
For me, the smaller serving size and convenience are major advantages.
3. I Like How Quickly It Mixes and Fits Into My Routine
Another reason I prefer Creatine HCL is convenience.
Creatine HCL dissolves readily in water, so I don't need a large drink or a thick shake.
It's quick, simple, and easy to take.
I've also personally felt that HCL works faster for me than some other creatine products I've tried.
However, there's an important difference between how quickly a powder dissolves and how quickly creatine builds up in your muscles.
Creatine HCL dissolves more readily, but research hasn't established that it produces faster muscle saturation than Monohydrate.
What matters most for me is how consistently I can use it and how I feel during training.
4. I Don't Experience the Bloating I Associate With Monohydrate
This is another personal reason I continue choosing Creatine HCL.
When I've used traditional Creatine Monohydrate, I've sometimes noticed a fuller, heavier feeling that I don't particularly enjoy.
With Creatine HCL, I don't notice that same uncomfortable bloating.
I prefer how I feel while using it.
Creatine increases water within muscle cells as part of its normal effects. That's different from uncomfortable digestive bloating or unwanted fluid retention.
Both HCL and Monohydrate ultimately supply creatine, so it wouldn't be accurate to say HCL causes absolutely no water retention.
But if you're someone who has experienced digestive discomfort with a particular creatine product, you may understand why finding a form you tolerate comfortably matters.
For me, that form is HCL.
5. At 55, I'm More Selective About What I Take
As I've gotten older, I've become more interested in keeping my supplement routine simple.
I don't believe taking more of something automatically means getting better results.
I prefer using an amount that suits my needs rather than taking extra simply because I can.
This is another reason I appreciate the small serving format of Creatine HCL.
I also pay more attention to long-term health than I did when I was younger.
That includes liver and kidney health.
It's worth pointing out that standard doses of creatine haven't been shown to cause liver damage in healthy adults, and there's no established evidence that HCL places less stress on the liver than Monohydrate.
So I don't choose HCL because I believe Monohydrate is harmful.
I choose it because I prefer the serving format, how comfortably it fits into my routine, and my personal experience using it.
6. Creatine May Offer Benefits Beyond the Gym
Here's something I find particularly interesting as I get older.
Creatine isn't used exclusively by your muscles.
Your brain uses creatine too.
Creatine plays a role in cellular energy availability, including within the brain.
Researchers have been studying creatine supplementation for potential benefits involving memory, cognitive performance, and mental fatigue.
Some results have been encouraging, although the evidence is still developing.
Most of this research has used Creatine Monohydrate, so we can't automatically assume that HCL has demonstrated the same cognitive benefits.
Still, it's an interesting area of research.
At 55, maintaining mental performance is just as important to me as maintaining physical performance.
7. Maintaining Muscle as We Age
When you're younger, it's easy to focus on building bigger muscles or lifting heavier weights.
As you get older, maintaining the muscle you already have becomes increasingly important.
Muscle strength helps support mobility, balance, physical independence, and everyday activity.
Creatine supplementation combined with resistance training has shown benefits for strength and lean muscle mass, including in older adults.
Again, the strongest research is with Monohydrate.
But creatine's role in muscle energy metabolism is one of the reasons I remain interested in supplementing it as I age.
I want to maintain my strength and continue training for as long as I can.
And Creatine HCL remains part of how I approach that goal.
Why Creatine HCL Instead of Monohydrate?
This is probably the easiest question for me to answer.
Because I've tried both, and I prefer HCL.
I like the smaller servings.
I like how easily it dissolves.
I like how comfortable it is for me to use.
And most importantly, I like how I feel when I'm taking it consistently.
Does that mean Creatine HCL is better for everyone?
Absolutely not.
Creatine Monohydrate remains the most researched form of creatine and is an excellent option for many people.
But this series isn't about telling you what everyone should take.
It's about explaining what I personally use and why I continue using it.
Final Thoughts
At 55, my supplement priorities are a little different from when I was younger.
Strength and performance still matter.
But so do comfort, consistency, maintaining muscle, and staying active as I get older.
Creatine HCL has earned its place in my routine because it's convenient, easy for me to tolerate, and something I personally enjoy using.
After more than 40 years around sports nutrition, I've tried plenty of supplements that came and went.
Creatine is one that has stayed.
And for me, HCL is the form I keep coming back to.
What I Take & Why
A look inside the supplement routine of FitShop's owner.
This series isn't about telling you that you need everything I take.
I'm simply sharing the supplements I've chosen for my own routine, why I use them, and what I've learned along the way.
Some supplements have stayed with me for years.
Others didn't make the cut.
I'll tell you why.
This article reflects personal experience, not individual medical advice. Creatine supplementation should be discussed with a healthcare professional when kidney disease or other relevant medical conditions are present.
