Aug 15, 20243 min read

What Makes a Great Pre-Workout Supplement?

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.

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

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

uxo supplements

Micronized Creatine Monohydrate

Top Seller

$28.99

(5.0)

Size: 100 serving

100 serving

Flavor: Healing Potion

Healing Potion Unflavored

Pickup available at 11880 W. President Dr. Suite D

Usually ready in 24 hours

PRODUCT DETAILS

Weight 1.2 lbs.	100 servings per container
Micronized for better absorption	Increased muscle and strength
unflavored and flavored options	improved recovery
5g per serving	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

PROS	CONS
Value for the money	Not as soluble as HCL
Way more supporting studies	Causes GI Distress with a small % of population
Recommended by most industry experts

1. Efficacious Dosing

The effectiveness of a pre-workout is largely dependent on the dosage of its ingredients. Many supplements on the market contain the right ingredients but at suboptimal levels, which won't deliver the results you're after. Efficacious dosing means providing the ingredients in quantities that are supported by research to have a real impact on your performance. When choosing a pre-workout, look for one that lists its ingredients and their doses transparently.

2. Transparency with No Proprietary Blends

Transparency is key. Avoid supplements that hide behind proprietary blends, where the exact amounts of individual ingredients aren’t disclosed. Proprietary blends make it impossible to know if you're getting a sufficient amount of each ingredient. A good pre-workout will openly list all ingredients and their dosages, allowing you to see exactly what you’re putting into your body.

3. Pump Ingredients for Nitric Oxide Production

A great workout often begins with a great pump, and this comes down to increasing nitric oxide production in the body. Nitric oxide helps dilate blood vessels, improving blood flow to muscles, which can enhance performance, vascularity, and recovery. Look for the following ingredients:

Citrulline: This is one of the most effective ingredients for increasing nitric oxide production. L-Citrulline or Citrulline Malate can help enhance blood flow and improve endurance.
Vasodrive-AP: This is a trademarked ingredient that works to improve blood flow and support healthy blood pressure, contributing to a better pump.
Agmatine Sulfate: Derived from L-Arginine, Agmatine helps prolong the pump by inhibiting the breakdown of nitric oxide, ensuring your muscles remain engorged for longer.

4. Focus Ingredients for Mind-Muscle Connection

Staying mentally sharp during your workout is just as important as the physical aspects. Good focus ingredients help enhance your mind-muscle connection, keeping you locked in and driven throughout your training session:

Tyrosine: A large dose of Tyrosine can help reduce the effects of stress and fatigue, keeping you focused and energized.
Alpha GPC: This ingredient is a cholinergic compound that boosts cognitive function and increases the release of acetylcholine, a neurotransmitter that helps with memory and muscle contractions.
CognatiQ: A trademarked ingredient known for its cognitive benefits, CognatiQ can enhance focus and mental clarity, making it easier to power through even the toughest workouts.

5. Endurance Ingredients for Prolonged Performance

To push through longer, more intense workouts, endurance ingredients are a must. These help reduce fatigue, support muscle function, and delay the onset of muscle burn:

Beta-Alanine: Known for causing that familiar tingling sensation, Beta-Alanine helps buffer acid in the muscles, reducing fatigue and allowing you to push harder for longer.
Betaine: Betaine is another endurance booster that helps increase power output and support overall muscle strength and endurance.

6. Clean Energy for Sustained Power

Energy is crucial for a good workout, but the source of that energy matters. Clean, sustained energy is far better than the quick, jittery highs followed by crashes that some pre-workouts provide:

Natural Caffeine: Derived from sources like green tea or coffee beans, natural caffeine provides a smooth energy boost without the jitters.
Slow-Release Caffeine: To maintain energy levels throughout your workout, slow-release caffeine sources are ideal. They provide a steady supply of energy, preventing crashes and keeping you going strong from start to finish.

A good pre-workout supplement is more than just a caffeine hit; it's a carefully crafted formula designed to enhance every aspect of your workout. By choosing a product with efficacious dosing, full transparency, and a blend of ingredients that promote pumps, focus, endurance, and clean energy, you can ensure you're getting the most out of your training sessions. Always remember to check the label and understand what you're putting into your body for the best results and safety.

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