1 product
Sort by:
1 product
1 product
What is Sinob Hydro Creat?
This is creatine hydrochloride in capsules, dosed at 1,000 mg per unit. The reference serving is three capsules, i.e. 3,000 mg, and the 150-capsule bottle covers 50 servings. Made in Germany.
Creatine HCL is creatine combined with hydrochloric acid, which makes it far more soluble in water than the monohydrate form. That is the only genuinely established difference between the two: the active molecule is still creatine, and creatine alone is what European regulation recognises.
The rest of the composition comes down to four lines: a gelatine shell, microcrystalline cellulose, magnesium salts of fatty acids as an anti-caking agent, and three shell colourings. As the capsule is made of gelatine, the product is suitable for neither vegetarians nor vegans. The product joins our creatine HCL and Sinob sections.
What does a three-capsule serving contain?
| Nutrient | Per capsule | Per 3-capsule serving |
|---|---|---|
| Creatine HCL | 1,000 mg | 3,000 mg |
| Energy | 4 kJ / 1 kcal | 12 kJ / 3 kcal |
| Fat | less than 0.1 g | less than 0.3 g |
| Carbohydrate | 0 g | 0 g |
| Protein | 0.1 g | 0.3 g |
| Salt | less than 0.1 g | less than 0.3 g |
No NRV is established for creatine. Pack size: 150 capsules, i.e. 50 servings of three. The manufacturer declares no major allergen.
Three grams a day is precisely the threshold that unlocks the only claim authorised in Europe: creatine increases physical performance in successive bursts of short-term, high intensity exercise. That wording targets repeated explosive effort — strength sets, sprints — and not endurance. It is the only statement we will use.
We now need to deal honestly with what is said about the HCL form. Its greater solubility in water is a chemical fact; on the other hand, we have no ANSES or EFSA source establishing that it produces a better result than a creatine monohydrate, nor that it avoids bloating, nor that it acts within fifteen minutes. Those assertions circulate about this type of product; they cannot be repeated, and the European claim covers creatine with no distinction of form.
One clarification that weighs on the arithmetic: the word “HCL” refers to the whole salt, hydrochloric acid included. Three grams of creatine HCL therefore do not quite supply three grams of creatine, and the manufacturer does not publish the pure creatine share. It is the same trap as with any amino acid salt, and it is better to know it before comparing two labels.
How should you take Hydro Creat?
Serving: 3 capsules, i.e. 3,000 mg. Liquid: a large glass of water. Timing: 25 to 30 minutes before the session, preferably on an empty stomach. Frequency: the manufacturer settles on training days only. Duration: optional cycling of 8 to 12 weeks followed by 2 to 4 weeks off.
Here we have to depart from the label, and we do so with an explanation. The manufacturer recommends taking it on training days only; the European claim, for its part, assumes 3 g of creatine per day. Creatine's effect rests on the gradual saturation of the muscle, which takes several weeks of regular intake. Taking it three or four times a week will not saturate the stores. If you want the benefit recognised by the regulations, take your three capsules every day, session or no session. The bottle will then last 50 days, not several months.
The manufacturer also advertises “effects felt within 15 minutes”. That is not how creatine works, as its action goes through the build-up of muscle stores over several weeks. We will not repeat that assertion.
One instruction to follow, though: drink at least 2 litres of water a day throughout the period of use. Creatine draws water into the muscle cell, and an insufficient fluid intake is the leading reported cause of discomfort.
No loading phase is necessary — that is correct, and it is equally true of creatine powder. The product combines without difficulty with a whey or with amino acids.
Who is this creatine for, and who is it not for?
It suits adults doing short, intense efforts, and particularly those who genuinely tolerated creatine monohydrate powder badly. The capsule format removes the gritty taste and travels easily.
The manufacturer advises against it for pregnant and breastfeeding women as well as for the under-18s, and asks that it be kept out of reach of children under 3. If you are on any medication, consult a healthcare professional before use. Store in a cool, dry place away from light.
It is suitable for neither vegetarians nor vegans — the shell is made of gelatine — which is doubly unfortunate, as meat is the main dietary source of creatine. It also contains azorubine (E122) as a shell colouring, which requires the regulatory statement: may have an adverse effect on activity and attention in children.
What you should not expect from it: an immediate effect. Creatine is not a stimulant and is not felt on the first serving, whatever its form. Nor is it a weight-loss product or an endurance supplement: the authorised claim targets very intense, short effort.
Creatine HCL or creatine monohydrate?
This is the only question that matters on this page, and we are going to answer it even though the answer does not push you to buy.
Creatine monohydrate is by far the best-documented form, and the European claim applies to it in exactly the same way, at 3 g per day. It costs a fraction of the price per gram and is taken by the spoonful. The Creapure section carries the products whose raw material is traceable. If you have never tried creatine, start there: it is the best value in the catalogue, across every category.
The HCL form has two concrete advantages, and they are not negligible. The first is the capsule format: no taste, no scoop, an identical dose from one day to the next. The second concerns those who have genuinely felt digestive discomfort with monohydrate — it does happen, even if it is less common than is claimed — and for whom switching salt is worth a try.
Kre-Alkalyn creatine falls under exactly the same logic: a variant offered as better tolerated, with no official validation of superiority. Between the three, choose on format and on your real tolerance, not on label arguments. For mass gain, creatine combines without difficulty with the rest of your supplements.
Frequently asked questions
Should you take it on rest days?
Yes, in our view, even though the manufacturer settles on training days only. The European claim assumes 3 g of creatine per day, and muscle saturation requires regular intake over several weeks. Taking it only around sessions will not fill the stores: that is the most common mistake with this supplement.
Is creatine HCL superior to monohydrate?
It is more soluble in water, which is a chemical fact. On the other hand, we have no ANSES or EFSA source establishing a better result, and the European claim covers creatine with no distinction of form. What genuinely changes here is the capsule format and the price.
How long does a bottle last?
Fifty servings of three capsules. If you follow the label and take it only on training days, that represents about three months at four sessions a week. Taken daily, which is what we advise, count on fifty days.
Do you feel anything from the very first serving?
No. The manufacturer advertises effects within fifteen minutes; that is not how creatine works, as its action rests on muscle stores built up over several weeks. Do not judge this product before a month of daily use.
Are the capsules suitable for vegetarians?
No, the shell is gelatine of animal origin. That is particularly a shame, as meat is the main dietary source of creatine and vegetarians therefore have the lowest intakes. A creatine powder is then the right choice.
Is 3 g of creatine HCL the same as 3 g of creatine?
No, not exactly: the stated weight is that of the whole salt, hydrochloric acid included. The manufacturer does not publish the pure creatine share. It is the same trap as with all amino acid salts, and it is something to factor in when you compare two labels.
Should you take it on an empty stomach?
The manufacturer advises it, 25 to 30 minutes before the session. In practice, timing is secondary with creatine: what matters is not forgetting it. Take your three capsules at whatever slot you will remember every day, including the days you do not train.
Where can you buy Sinob Hydro Creat?
The 150-capsule bottle can be ordered from this page, and we ship throughout France and Europe. It is a generous format: even taken daily, it covers more than seven weeks.
At the Vendargues shop, about ten minutes from Montpellier, this is the product in front of which we ask the simplest question in the range: have you already tried creatine powder, and did it really bother you? If the answer is no, monohydrate remains unbeatable. If it is yes, this capsule has every reason to be there. The rest of the range can be compared in our sports nutrition section.
What is Creatine HCL?
Creatine HCL, or creatine hydrochloride, is the same creatine molecule as monohydrate, but bonded to a hydrochloric acid molecule instead of a water molecule. This bond changes only one verifiable thing: solubility. While monohydrate readily leaves a deposit at the bottom of a glass of cold water, HCL dissolves much better, in a smaller volume of liquid.
The second consequence, an arithmetical one: monohydrate is composed of approximately 88% pure creatine, the rest being the water molecule; hydrochloride contains about 78%. Therefore, for the same weight of powder, HCL provides a little less creatine, not more – the opposite of what many labels suggest.
Is Creatine HCL more effective than monohydrate?
No, and it must be stated clearly: no serious study shows that creatine HCL produces a greater gain in strength, mass, or performance than monohydrate at an equivalent creatine dose. The usual commercial argument – better absorption allowing lower doses – is based on solubility, which is real, and on an extrapolation that is not. Dissolving quickly in a glass is not the same as entering the muscle cell more effectively.
Monohydrate, on the other hand, is the subject of almost all published work over the last thirty years and serves as the basis for the conclusions of the EFSA: the authorized claim in the European Union concerns 3g of creatine per day. Moreover, it costs significantly less per gram.
To the question "which is the best creatine", the honest answer therefore remains: monohydrate, under the Creapure label if you want documented traceability. HCL is not a better product, it's a different product that solves a specific problem.
In what situations is HCL beneficial?
It has two defensible arguments, and only two.
Individual digestive tolerance. A minority of users tolerate monohydrate poorly: bloating, heaviness, intestinal discomfort. The cause is most often identifiable and can be corrected without changing the product – too large a dose swallowed at once, poorly dissolved powder, a loading phase of 20g per day. Splitting the dose, using warm water, and taking creatine with a meal is sufficient in most cases. When that is not enough, a more concentrated and more soluble form genuinely solves the problem: this is where HCL has its place, just like Kre-Alkalyn.
Powder volume. A dose of HCL fits in a small glass and is easy to transport: for travel or taking in capsules, bulk matters. This is not a performance argument but a practical one, and it is legitimate as long as it is presented as such.
Outside of these two situations, paying more per gram for a product that contains less creatine per gram and has not demonstrated anything more is not justified.
What dose of Creatine HCL should I take?
This is where labels differ the most: many suggest 1 to 2g per day, based on an unproven argument of superior absorption. The prudent approach is to consider the actual creatine provided and aim for the 3g per day on which the European claim is based, which is slightly less than 4g of powder.
The rest of the usage rules are identical, because the mechanism is the same: creatine works by progressive muscle saturation, not by blood peak. The timing of intake is therefore almost irrelevant, but consistency matters, including rest days. Details – time to effect, intramuscular water, kidney function, duration – are covered on our creatine monohydrate page.
One precaution applies to all forms: ANSES advises against supplements for athletes for people with impaired kidney or liver function. In case of known pathology, long-term treatment, pregnancy or breastfeeding, a doctor's advice is a prerequisite.
Frequently Asked Questions
What is creatine?
A small molecule that the body produces itself – about 1g per day, in the liver and kidneys, from three amino acids – and stores 95% of it in muscles in the form of phosphocreatine. It is neither a hormone, nor a steroid, nor a stimulant: it is an energy compound, naturally present in meat and fish. As a supplement, it comes in several salts – monohydrate, hydrochloride (HCL), buffered – all of which deliver the same active molecule, in different proportions and at different prices.
What is Creatine HCL?
Creatine hydrochloride: the same molecule as in monohydrate, bonded to a hydrochloric acid molecule rather than a water molecule. Only one difference is verifiable, solubility: HCL dissolves much better, in less liquid, and leaves no residue at the bottom of the glass. A second difference is arithmetic and works against it: monohydrate contains approximately 88% pure creatine, hydrochloride approximately 78% – so for the same weight of powder, HCL provides slightly less.
How does creatine work?
Through the fastest energy production system in the muscle. During an explosive effort, the fiber consumes its ATP in a few seconds; the stored phosphocreatine then serves to immediately replenish it. Supplementation increases these reserves by about 20%, which extends the system by a few seconds: concretely, one or two more repetitions on a heavy set, a better-sustained sprint, better recovery between sets. Repeated over months, this additional work volume produces gains in strength and mass. Beyond fifteen seconds of effort, other pathways take over and creatine changes nothing.
Which creatine to choose between HCL and monohydrate?
Monohydrate by default: established evidence, much lower price per gram, higher creatine content. Switch to HCL if, and only if, properly fractionated and dissolved monohydrate still causes you digestive discomfort, or if powder volume is a real issue for you.
Is Creatine HCL better absorbed?
It is better dissolved, which is not the same thing. The superior solubility is measurable and undisputed; the supposed superior passage into the muscle, however, has not been demonstrated. The two statements are regularly confused on packaging.
When should I take creatine?
Whenever it suits you – but every day. This is the most useful answer that can be given about this product: the effect relies on progressive muscle saturation, not a blood peak, so a forgotten day costs much more than a poorly chosen time. If you want to optimize at the margin, taking it after training with a meal or a shake containing carbohydrates is slightly preferable, as insulin promotes the transport of creatine into the fiber. On rest days, same dose, same regularity: this is what maintains reserves at their level.
How long before I feel the effects?
Three to four weeks at maintenance dose, as with all creatine: this is the time it takes for muscle stores to saturate. Don't expect anything immediate, as creatine is not a stimulant and produces no sensation when taken. If you are looking for a noticeable effect before your session, you should turn to a booster, not creatine.
When should I stop taking creatine?
There's no obligation to stop, and the notion of "cycles" is more a habit than a necessity: available data in healthy adults do not justify mandatory breaks. Many users still alternate blocks of eight to twelve weeks with breaks of a few weeks, often for budget reasons or to verify what creatine truly brings them. Just know what happens when you stop: muscle reserves decrease in four to six weeks, and intramuscular water goes with them – your weight drops by one to two kilos, with no muscle loss. However, stop and consult a doctor if any unusual symptom appears.
What are the dangers of creatine?
In healthy adults, it is one of the best-evaluated supplements, and the most common fears – kidneys, hair loss – are not supported by available data. Three real points of vigilance remain. Impaired kidney or liver function, for which ANSES advises against these products. The interpretation of a blood test: creatine mechanically raises serum creatinine without kidney damage, so report it before a blood test. And situations that require prior medical advice: pregnancy, breastfeeding, long-term treatment, chronic illness, age under 18. Common discomforts are digestive and can be resolved by splitting the dose.
Why is creatine said to be banned?
Because a persistent confusion remains, and it deserves to be clarified: creatine is not banned anywhere. It is not on the World Anti-Doping Agency's list of prohibited substances, it is freely available in France and throughout the European Union, and its performance claim is officially authorized by European regulations. The idea comes from an earlier period when its commercialization was restricted in France, before European harmonization, and from a confusion with anabolic steroids – which it has neither the nature, effects, nor risks of. The only real point of vigilance for a tested athlete does not concern the molecule but the possible contamination of a poorly manufactured finished product: hence the importance of traced raw materials.
Does creatine make you lose weight?
No, and it would rather do the opposite on the scale: one to two kilos of intramuscular water appear in the first few weeks. This is not fat; this water is stored inside the fiber, not under the skin, and it leaves when you stop. That said, creatine has its place during a weight loss period: by maintaining strength and work volume during a caloric deficit, it helps preserve muscle mass, which is precisely the goal of a successful cut. What makes you lose weight remains the deficit, never a supplement.
Does Creatine HCL prevent water weight gain?
This is an argument often put forward, and it is not substantiated. The water mobilized by creatine is intramuscular, linked to the storage of the molecule in the cell: at equivalent saturation, there is no mechanical reason for the form of the salt to change anything. This water is not subcutaneous and does not blur definition.
What food contains creatine?
Only animal products, especially red meat and fish: around 4 to 5g per kilo of raw beef or herring, slightly less for pork, salmon, or tuna. To reach 3g through diet alone would therefore require 600 to 800g of raw meat per day – and cooking destroys some of it. No plant contains it: that's why vegetarians and vegans start with lower muscle reserves and generally respond better to supplementation. The body itself produces about 1g per day from three amino acids.
What creatinine level should not be exceeded?
We will not answer this question, and no one should answer it for you: a threshold, its interpretation, and the course of action are up to your doctor. What we can say is factual: creatine spontaneously degrades into creatinine, so supplementation mechanically raises serum creatinine without itself indicating kidney damage. Report it to your doctor before a blood test.
Can Creatine HCL be combined with other supplements?
Yes, with no known problematic interactions with common supplements: proteins for daily intake, EAAs around your workout, beta-alanine for longer sets. If your pre-workout already contains creatine, add up the doses before adding more – or choose a creatine-free pre-workout.
What can you find in our Creatine HCL section?
A deliberately short selection, focused on digestive tolerance and low powder volume, with Sinob. The rest of the range is divided between the default monohydrate, the Creapure label for traceability, and Kre-Alkalyn for the same logic of comfort.
Where to discuss it near Montpellier?
Our shop in Vendargues, about ten minutes from Montpellier, is the easiest place to decide: digestive discomfort attributed to monohydrate is very often resolved by changing how it's taken, not by changing the product. Better to check that before paying more. We ship everywhere in France and Europe.
Sources: EFSA for authorized claims, ANSES for advice on food supplements for athletes. This information does not replace medical advice.
To learn more: the different forms of creatine and their dosage.
Retrait au magasin sous 2 h
À Vendargues, près de Montpellier. Vous êtes prévenu dès que la commande est prête.
Commandé avant 14 h, expédié le jour même
Du lundi au samedi. Le délai d'acheminement appartient ensuite au transporteur.
Livraison offerte dès 50 €
En France métropolitaine, et dès 100 € en Europe. Modes et délais.
Une question avant de commander ?
Écrivez-nous ou passez au magasin : on connaît les produits qu'on vend.
What is Creatine HCL?
Creatine HCL, or creatine hydrochloride, is the same creatine molecule as monohydrate, but bonded to a hydrochloric acid molecule instead of a water molecule. This bond changes only one verifiable thing: solubility. While monohydrate readily leaves a deposit at the bottom of a glass of cold water, HCL dissolves much better, in a smaller volume of liquid.
The second consequence, an arithmetical one: monohydrate is composed of approximately 88% pure creatine, the rest being the water molecule; hydrochloride contains about 78%. Therefore, for the same weight of powder, HCL provides a little less creatine, not more – the opposite of what many labels suggest.
Is Creatine HCL more effective than monohydrate?
No, and it must be stated clearly: no serious study shows that creatine HCL produces a greater gain in strength, mass, or performance than monohydrate at an equivalent creatine dose. The usual commercial argument – better absorption allowing lower doses – is based on solubility, which is real, and on an extrapolation that is not. Dissolving quickly in a glass is not the same as entering the muscle cell more effectively.
Monohydrate, on the other hand, is the subject of almost all published work over the last thirty years and serves as the basis for the conclusions of the EFSA: the authorized claim in the European Union concerns 3g of creatine per day. Moreover, it costs significantly less per gram.
To the question "which is the best creatine", the honest answer therefore remains: monohydrate, under the Creapure label if you want documented traceability. HCL is not a better product, it's a different product that solves a specific problem.
In what situations is HCL beneficial?
It has two defensible arguments, and only two.
Individual digestive tolerance. A minority of users tolerate monohydrate poorly: bloating, heaviness, intestinal discomfort. The cause is most often identifiable and can be corrected without changing the product – too large a dose swallowed at once, poorly dissolved powder, a loading phase of 20g per day. Splitting the dose, using warm water, and taking creatine with a meal is sufficient in most cases. When that is not enough, a more concentrated and more soluble form genuinely solves the problem: this is where HCL has its place, just like Kre-Alkalyn.
Powder volume. A dose of HCL fits in a small glass and is easy to transport: for travel or taking in capsules, bulk matters. This is not a performance argument but a practical one, and it is legitimate as long as it is presented as such.
Outside of these two situations, paying more per gram for a product that contains less creatine per gram and has not demonstrated anything more is not justified.
What dose of Creatine HCL should I take?
This is where labels differ the most: many suggest 1 to 2g per day, based on an unproven argument of superior absorption. The prudent approach is to consider the actual creatine provided and aim for the 3g per day on which the European claim is based, which is slightly less than 4g of powder.
The rest of the usage rules are identical, because the mechanism is the same: creatine works by progressive muscle saturation, not by blood peak. The timing of intake is therefore almost irrelevant, but consistency matters, including rest days. Details – time to effect, intramuscular water, kidney function, duration – are covered on our creatine monohydrate page.
One precaution applies to all forms: ANSES advises against supplements for athletes for people with impaired kidney or liver function. In case of known pathology, long-term treatment, pregnancy or breastfeeding, a doctor's advice is a prerequisite.
Frequently Asked Questions
What is creatine?
A small molecule that the body produces itself – about 1g per day, in the liver and kidneys, from three amino acids – and stores 95% of it in muscles in the form of phosphocreatine. It is neither a hormone, nor a steroid, nor a stimulant: it is an energy compound, naturally present in meat and fish. As a supplement, it comes in several salts – monohydrate, hydrochloride (HCL), buffered – all of which deliver the same active molecule, in different proportions and at different prices.
What is Creatine HCL?
Creatine hydrochloride: the same molecule as in monohydrate, bonded to a hydrochloric acid molecule rather than a water molecule. Only one difference is verifiable, solubility: HCL dissolves much better, in less liquid, and leaves no residue at the bottom of the glass. A second difference is arithmetic and works against it: monohydrate contains approximately 88% pure creatine, hydrochloride approximately 78% – so for the same weight of powder, HCL provides slightly less.
How does creatine work?
Through the fastest energy production system in the muscle. During an explosive effort, the fiber consumes its ATP in a few seconds; the stored phosphocreatine then serves to immediately replenish it. Supplementation increases these reserves by about 20%, which extends the system by a few seconds: concretely, one or two more repetitions on a heavy set, a better-sustained sprint, better recovery between sets. Repeated over months, this additional work volume produces gains in strength and mass. Beyond fifteen seconds of effort, other pathways take over and creatine changes nothing.
Which creatine to choose between HCL and monohydrate?
Monohydrate by default: established evidence, much lower price per gram, higher creatine content. Switch to HCL if, and only if, properly fractionated and dissolved monohydrate still causes you digestive discomfort, or if powder volume is a real issue for you.
Is Creatine HCL better absorbed?
It is better dissolved, which is not the same thing. The superior solubility is measurable and undisputed; the supposed superior passage into the muscle, however, has not been demonstrated. The two statements are regularly confused on packaging.
When should I take creatine?
Whenever it suits you – but every day. This is the most useful answer that can be given about this product: the effect relies on progressive muscle saturation, not a blood peak, so a forgotten day costs much more than a poorly chosen time. If you want to optimize at the margin, taking it after training with a meal or a shake containing carbohydrates is slightly preferable, as insulin promotes the transport of creatine into the fiber. On rest days, same dose, same regularity: this is what maintains reserves at their level.
How long before I feel the effects?
Three to four weeks at maintenance dose, as with all creatine: this is the time it takes for muscle stores to saturate. Don't expect anything immediate, as creatine is not a stimulant and produces no sensation when taken. If you are looking for a noticeable effect before your session, you should turn to a booster, not creatine.
When should I stop taking creatine?
There's no obligation to stop, and the notion of "cycles" is more a habit than a necessity: available data in healthy adults do not justify mandatory breaks. Many users still alternate blocks of eight to twelve weeks with breaks of a few weeks, often for budget reasons or to verify what creatine truly brings them. Just know what happens when you stop: muscle reserves decrease in four to six weeks, and intramuscular water goes with them – your weight drops by one to two kilos, with no muscle loss. However, stop and consult a doctor if any unusual symptom appears.
What are the dangers of creatine?
In healthy adults, it is one of the best-evaluated supplements, and the most common fears – kidneys, hair loss – are not supported by available data. Three real points of vigilance remain. Impaired kidney or liver function, for which ANSES advises against these products. The interpretation of a blood test: creatine mechanically raises serum creatinine without kidney damage, so report it before a blood test. And situations that require prior medical advice: pregnancy, breastfeeding, long-term treatment, chronic illness, age under 18. Common discomforts are digestive and can be resolved by splitting the dose.
Why is creatine said to be banned?
Because a persistent confusion remains, and it deserves to be clarified: creatine is not banned anywhere. It is not on the World Anti-Doping Agency's list of prohibited substances, it is freely available in France and throughout the European Union, and its performance claim is officially authorized by European regulations. The idea comes from an earlier period when its commercialization was restricted in France, before European harmonization, and from a confusion with anabolic steroids – which it has neither the nature, effects, nor risks of. The only real point of vigilance for a tested athlete does not concern the molecule but the possible contamination of a poorly manufactured finished product: hence the importance of traced raw materials.
Does creatine make you lose weight?
No, and it would rather do the opposite on the scale: one to two kilos of intramuscular water appear in the first few weeks. This is not fat; this water is stored inside the fiber, not under the skin, and it leaves when you stop. That said, creatine has its place during a weight loss period: by maintaining strength and work volume during a caloric deficit, it helps preserve muscle mass, which is precisely the goal of a successful cut. What makes you lose weight remains the deficit, never a supplement.
Does Creatine HCL prevent water weight gain?
This is an argument often put forward, and it is not substantiated. The water mobilized by creatine is intramuscular, linked to the storage of the molecule in the cell: at equivalent saturation, there is no mechanical reason for the form of the salt to change anything. This water is not subcutaneous and does not blur definition.
What food contains creatine?
Only animal products, especially red meat and fish: around 4 to 5g per kilo of raw beef or herring, slightly less for pork, salmon, or tuna. To reach 3g through diet alone would therefore require 600 to 800g of raw meat per day – and cooking destroys some of it. No plant contains it: that's why vegetarians and vegans start with lower muscle reserves and generally respond better to supplementation. The body itself produces about 1g per day from three amino acids.
What creatinine level should not be exceeded?
We will not answer this question, and no one should answer it for you: a threshold, its interpretation, and the course of action are up to your doctor. What we can say is factual: creatine spontaneously degrades into creatinine, so supplementation mechanically raises serum creatinine without itself indicating kidney damage. Report it to your doctor before a blood test.
Can Creatine HCL be combined with other supplements?
Yes, with no known problematic interactions with common supplements: proteins for daily intake, EAAs around your workout, beta-alanine for longer sets. If your pre-workout already contains creatine, add up the doses before adding more – or choose a creatine-free pre-workout.
What can you find in our Creatine HCL section?
A deliberately short selection, focused on digestive tolerance and low powder volume, with Sinob. The rest of the range is divided between the default monohydrate, the Creapure label for traceability, and Kre-Alkalyn for the same logic of comfort.
Where to discuss it near Montpellier?
Our shop in Vendargues, about ten minutes from Montpellier, is the easiest place to decide: digestive discomfort attributed to monohydrate is very often resolved by changing how it's taken, not by changing the product. Better to check that before paying more. We ship everywhere in France and Europe.
Sources: EFSA for authorized claims, ANSES for advice on food supplements for athletes. This information does not replace medical advice.
To learn more: the different forms of creatine and their dosage.
Questions fréquentes — Creatine HCL
La créatine, c'est quoi ?
Une petite molécule que l'organisme fabrique lui-même — environ 1 g par jour, dans le foie et les reins, à partir de trois acides aminés — et qu'il stocke à 95 % dans les muscles sous forme de phosphocréatine. Ce n'est ni une hormone, ni un stéroïde, ni un stimulant : c'est un composé énergétique, présent naturellement dans la viande et le poisson. En complément, elle se présente sous plusieurs sels — monohydrate, chlorhydrate (HCL), tamponnée — qui apportent tous la même molécule active, dans des proportions et à des prix différents.
Qu'est-ce que la créatine HCL ?
Du chlorhydrate de créatine : la même molécule que dans un monohydrate, liée à une molécule d'acide chlorhydrique plutôt qu'à une molécule d'eau. Une seule différence est vérifiable, la solubilité : la HCL se dissout nettement mieux, dans moins de liquide, et ne laisse pas de dépôt au fond du verre. Une seconde différence est arithmétique et joue contre elle : le monohydrate contient environ 88 % de créatine pure, le chlorhydrate environ 78 % — à poids égal de poudre, la HCL en apporte donc un peu moins.
Comment fonctionne la créatine ?
Par le système le plus rapide de production d'énergie du muscle. Sur un effort explosif, la fibre consomme son ATP en quelques secondes ; la phosphocréatine stockée sert alors à le reconstituer immédiatement. Se supplémenter augmente ces réserves d'environ 20 %, ce qui prolonge le système de quelques secondes : concrètement, une ou deux répétitions de plus sur une série lourde, un sprint mieux tenu, une meilleure récupération entre les séries. Répété sur des mois, ce volume de travail supplémentaire produit le gain de force et de masse. Au-delà de quinze secondes d'effort, d'autres filières prennent le relais et la créatine n'y change rien.
Quelle créatine choisir entre HCL et monohydrate ?
Le monohydrate par défaut : niveau de preuve établi, prix au gramme bien plus bas, teneur en créatine plus élevée. Passez à la HCL si, et seulement si, le monohydrate correctement fractionné et correctement dissous vous gêne toujours sur le plan digestif, ou si le volume de poudre est un vrai problème pour vous.
La créatine HCL est-elle mieux absorbée ?
Elle est mieux dissoute, ce qui n'est pas la même chose. La solubilité supérieure est mesurable et incontestée ; le passage supposé supérieur dans le muscle, lui, n'a pas été démontré. Les deux affirmations sont régulièrement confondues sur les emballages.
Quand prendre la créatine ?
Au moment qui vous arrange — mais tous les jours. C'est la réponse la plus utile qu'on puisse donner sur ce produit : l'effet repose sur la saturation progressive du muscle, pas sur un pic sanguin, si bien qu'un jour oublié coûte bien davantage qu'un horaire mal choisi. Si vous voulez optimiser à la marge, la prise après l'entraînement avec un repas ou un shaker contenant des glucides est légèrement préférable, l'insuline favorisant le transport de la créatine dans la fibre. Les jours de repos, même dose, même régularité : c'est ce qui maintient les réserves à leur niveau.
Combien de temps avant de ressentir les effets ?
Trois à quatre semaines à dose d'entretien, comme pour toute créatine : c'est le temps de saturation des stocks musculaires. N'attendez rien d'immédiat, la créatine n'étant pas un stimulant et ne produisant aucune sensation à la prise. Si vous cherchez un effet perceptible avant la séance, c'est vers un booster qu'il faut se tourner, pas vers la créatine.
Quand faut-il arrêter la créatine ?
Rien n'oblige à l'arrêter, et la notion de « cure » relève davantage de l'habitude que de la nécessité : les données disponibles chez l'adulte en bonne santé ne justifient pas de fenêtres d'arrêt obligatoires. Beaucoup de pratiquants alternent tout de même des blocs de huit à douze semaines avec des pauses de quelques semaines, souvent pour des raisons de budget ou pour vérifier ce que la créatine leur apporte réellement. Sachez simplement ce qui se passe à l'arrêt : les réserves musculaires redescendent en quatre à six semaines, et l'eau intramusculaire part avec elles — la balance baisse de un à deux kilos, sans perte de muscle. Arrêtez en revanche et consultez si un symptôme inhabituel apparaît.
Quels sont les dangers de la créatine ?
Chez l'adulte en bonne santé, c'est l'un des compléments les mieux évalués, et les craintes les plus répandues — reins, chute de cheveux — ne sont pas étayées par les données disponibles. Trois points de vigilance réels subsistent. L'altération de la fonction rénale ou hépatique, pour laquelle l'ANSES déconseille ces produits. L'interprétation d'un bilan sanguin : la créatine élève mécaniquement la créatinine sérique sans atteinte rénale, signalez-la avant une prise de sang. Et les situations qui imposent un avis médical préalable : grossesse, allaitement, traitement au long cours, pathologie chronique, âge inférieur à 18 ans. Les désagréments courants, eux, sont digestifs et se règlent en fractionnant la dose.
Pourquoi dit-on que la créatine est interdite ?
Parce qu'une confusion tenace persiste, et elle mérite d'être levée : la créatine n'est interdite nulle part. Elle ne figure pas sur la liste des substances interdites de l'Agence mondiale antidopage, elle est en vente libre en France comme dans toute l'Union européenne, et son allégation sur la performance est officiellement autorisée par la réglementation européenne. L'idée vient d'une période ancienne où sa commercialisation était restreinte en France, avant l'harmonisation européenne, et d'une confusion avec les stéroïdes anabolisants — dont elle n'a ni la nature, ni les effets, ni les risques. Le seul point de vigilance réel pour un sportif contrôlé ne concerne pas la molécule mais la contamination possible d'un produit fini mal fabriqué : d'où l'intérêt des matières premières tracées.
Est-ce que la créatine fait maigrir ?
Non, et elle ferait plutôt l'inverse sur la balance : un à deux kilos d'eau intramusculaire apparaissent les premières semaines. Ce n'est pas de la graisse, cette eau est stockée à l'intérieur de la fibre et non sous la peau, et elle repart à l'arrêt. Cela dit, la créatine a toute sa place en période de perte de poids : en maintenant la force et le volume de travail pendant un déficit calorique, elle aide à préserver la masse musculaire, ce qui est précisément l'enjeu d'une sèche réussie. Ce qui fait maigrir reste le déficit, jamais un complément.
La créatine HCL évite-t-elle la prise de poids en eau ?
C'est un argument souvent avancé, et il n'est pas étayé. L'eau mobilisée par la créatine est intramusculaire, liée au stockage de la molécule dans la cellule : à saturation équivalente, il n'y a pas de raison mécanique que la forme du sel y change quoi que ce soit. Cette eau n'est pas sous-cutanée et ne floute pas la définition.
Quel aliment contient de la créatine ?
Uniquement les produits animaux, et surtout la viande rouge et le poisson : de l'ordre de 4 à 5 g par kilo de bœuf ou de hareng cru, un peu moins pour le porc, le saumon ou le thon. Atteindre 3 g par l'alimentation seule demanderait donc 600 à 800 g de viande crue par jour — et la cuisson en détruit une partie. Aucun végétal n'en contient : c'est pourquoi les végétariens et végétaliens partent de réserves musculaires plus basses et répondent en général mieux à la supplémentation. L'organisme, lui, en fabrique environ 1 g par jour à partir de trois acides aminés.
Quel taux de créatinine ne faut-il pas dépasser ?
Nous ne répondrons pas à cette question, et personne ne devrait y répondre à votre place : un seuil, son interprétation et la conduite à tenir relèvent du médecin qui vous suit. Ce que nous pouvons dire est factuel : la créatine se dégrade spontanément en créatinine, une supplémentation élève donc mécaniquement la créatinine sérique sans que cela traduise en soi une atteinte rénale. Signalez-la à votre médecin avant une prise de sang.
Peut-on associer la créatine HCL à d'autres compléments ?
Oui, sans interaction problématique connue avec les compléments courants : protéines pour l'apport quotidien, EAA autour de la séance, bêta-alanine sur les séries longues. Si votre pre-workout contient déjà de la créatine, additionnez les doses avant d'en rajouter — ou choisissez un pre-workout sans créatine.
