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According to the 2021 literature review in the Journal of the International Society of Sports Nutrition 3 , creatine monohydrate is what was used in early studies to assess bioavailability, determine proper dosages, and assess the impact of oral ingestion of creatine on blood creatine and intramuscular creatine stores. So until science provides us with new recommendations specific to creatine HCl, 3 to 5 grams is what well recommend