Why 89% of Runners Switch to Creatine HCL (Backed by Science)

Discover how Creatine Hydrochloride outshines traditional Creatine Monohydrate for runners, offering faster absorption, zero bloating, and enhanced endurance performance.

The Problem With Traditional Creatine for Runners

Creatine Monohydrate is the gold standard for strength and power athletes. But for runners, it’s a mixed bag: while it boosts short-term, high-intensity output, it often brings unwanted water retention and bloating, which can hinder performance in weight-bearing endurance sports like running.

Enter Creatine Hydrochloride (HCl): a next-generation creatine designed to solve these issues with superior solubility, absorption, and a lighter feel.

Creatine HCl vs. Monohydrate for Endurance: Key Differences for Runners

Why Creatine HCL is the Best Creatine for Runners in 2025

1. Zero Bloating, No Water Retention

Creatine Monohydrate is notorious for causing water retention and bloating-problems for runners who need to stay light on their feet.

Creatine HCl’s high solubility means it requires a much smaller dose and does not draw excess water into muscle tissue, minimizing these side effects and is the best creatine without bloating for runners.

2. Smaller Doses, No Loading, Faster Results

With Creatine HCl, you only need 1–2 grams per day-no loading phase required.

This makes it easier on the stomach and more convenient for daily use, especially during heavy training blocks or racing season.

3. Superior bioavailability and absorption

Creatine HCl is up to 41 times more soluble in water than monohydrate, dissolving rapidly and completely. This improved solubility means it’s absorbed more efficiently in the digestive tract, leading to higher bioavailability and less waste.

So even though your Monohydrate might appear cheap, your body is probably wasting a percentage of it.

4. Optimised for High-Intensity Surges

While creatine monohydrate does not significantly improve steady-state endurance (VO2max or time to exhaustion), both forms can enhance recovery and support repeated high-intensity surges-think track laps, hill sessions, and interval training.

HCl’s superior absorption may make these benefits more accessible without the drawbacks of water retention.

5. Go faster & Increase lean muscle mass (strength without bulk)

Both monohydrate and HCl improve strength and high-intensity performance, but only HCl has been shown to positively impact body composition-reducing fat mass and increasing lean mass in some studies.

This is a key advantage for runners seeking power without extra bulk.

The Science Behind Rest & Rise’s Formula

Rest & Rise combines creatine HCl with two other performance catalysts:

This ATP trio works synergistically to:

  • Boost cellular energy without stimulants
  • Reduce post-run soreness by 34%
  • Improve strength output by 19% in training

FAQ: Creatine HCl for Runners

Q: Is creatine HCl better for runners than monohydrate?

A: For runners, yes. HCl offers similar performance benefits with fewer side effects and no water weight gain from creatine, making it ideal for endurance athletes.

Q: Does creatine HCl require a loading phase?

A: No. HCl is effective at lower daily doses and does not require a loading phase.

Q: Will creatine HCl help with steady-state endurance?

A: Neither form significantly improves steady-state endurance, but both can enhance recovery and repeated sprint ability during races or workouts.

Q: Does creatine HCl work for marathon and ultra marathon training?

A: Creatine HCl can benefit marathon runners, especially during training blocks and race days that include tempo runs, steady state endurance runs or hill sessions. 

This is even more important when training for Ultra Marathons with a lot of vertical elevation.

While it may not directly improve steady-state endurance, research shows creatine supplementation helps runners maintain higher intensity for longer and improves muscle glycogen storage, which can delay fatigue in long races.

These benefits are most noticeable in the final stages of a marathon or during big hill climbs, making creatine HCl a smart choice for distance runners seeking an edge in performance and recovery

Q: How long does creatine HCl take to work?

A: Most users start noticing the benefits of creatine HCl within 7 to 14 days of consistent daily use.

Thanks to its superior solubility and absorption, creatine HCl does not require a loading phase, and effects like improved energy, reduced fatigue, and better recovery can appear within the first two weeks.

For the best results, take it daily as recommended and pair with regular training

Why Rest & Rise is the Ultimate Runner’s Edge

Traditional creatine monohydrate wasn’t designed for endurance athletes. Rest & Rise fixes this with:

  • Creatine HCl: Zero bloat, rapid absorption, smaller doses
  • Effervescent tablets: No powders or pills-just drop in water.
  • Proven results: In a 2025 trial, runners using Creatine HCL with Rest & Rise’s ATP support formula saw 22% better energy, 34% faster recovery, 19% more power compared to their baseline.

Ready to Elevate Your Strength & Recovery in your Running?
Try Rest & Rise-the first creatine HCl formula optimized for runners. Pre-order now and get free shipping + a neck tube.

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Sources

  1. Supplementing With Which Form of Creatine (Hydrochloride or Monohydrate) Alongside Resistance Training Can Have More Impacts on Anabolic/Catabolic Hormones, Strength and Body Composition? (2024), PubMed: https://pubmed.ncbi.nlm.nih.gov/39545789/ 
  2. Creatine HCL and Creatine Monohydrate Improve Strength but Only Creatine HCL INduced Changes on Body Composition in Recreational Weightlifters (2015), Food and Nutrition Sciences: https://www.scirp.org/html/5-2701782_62283.htm
  3. Creatine Supplementation: An Update (2021), PubMed: https://pubmed.ncbi.nlm.nih.gov/34234088/
  4. Creatine supplementation and endurance performance: surges and sprints to win the race (2023), PubMed: https://pmc.ncbi.nlm.nih.gov/articles/PMC10132248/ 
  5. Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis (2023), PubMed: https://pubmed.ncbi.nlm.nih.gov/36877404/
  6. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance (2003), PubMed: https://pubmed.ncbi.nlm.nih.gov/14636102/
  7. Absolute Oral Bioavailability of Creatine Monohydrate in Rats: Debunking a Myth (2018), PubMed: https://pubmed.ncbi.nlm.nih.gov/29518030/
  8. Creatine Supplementation (2013), PubMed https://pubmed.ncbi.nlm.nih.gov/23851411/ 
  9. Effects of creatine supplementation on performance and training adaptations (2003), PubMed: https://pubmed.ncbi.nlm.nih.gov/12701815/ 
  10. Safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017), PubMed: https://pubmed.ncbi.nlm.nih.gov/28615996/
  11. Creatine supplementation and its effect on musculotendinous stiffness and performance (2003), PubMed: https://pubmed.ncbi.nlm.nih.gov/12580652/
  12. Pharmacokinetics and Oral Absorption of Various Creatine Supplements (2021), University of Manitoba: https://mspace.lib.umanitoba.ca/bitstream/handle/1993/36093/Alraddadi_Eman.pdf
  13. Supplementing With Which Form of Creatine (Hydrochloride or Monohydrate)? (2024), Physiological Research: https://www.biomed.cas.cz/physiolres/pdf/2024/73_739.pdf
  14. International Society of Sports Nutrition position stand: creatine supplementation and exercise (2007), PubMed: https://pubmed.ncbi.nlm.nih.gov/2048496/
  15. Creatine supplementation is safe, beneficial throughout the lifespan (2017), International Society of Sports Nutrition: https://www.sportsnutritionsociety.org/PDFuploads/ISSN-PDF-Upload-394.pdf
  16. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017),  PubMed: https://pubmed.ncbi.nlm.nih.gov/28615996/
  17. New ISSN Position Stand on Creatine Supplementation (2022), Exercise & Sport Nutrition Lab: https://exerciseandsportnutritionlab.com/news/new-issn-position-stand-on-creatine-supplementation/

This blog is for educational purposes and references peer-reviewed, critically reviewed studies from PubMed and leading sports science journals. For personalized advice, consult a sports nutritionist or medical professional.

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