Your gym buddy swears to have toned their muscles thanks to it and you often hear your trainer recommend it when chatting about stamina and endurance.
Yes, we’re talking about creatine. The “magical” substance that helps athletes and gym professionals and visitors to hit a scale or two further during their intensive training.
In the world of fitness, creatine is the top-rated supplement for intensifying and improving physical performance during workouts.
According to a wide range of studies of dietary supplements, the creatine increases strength, builds muscle mass and boosts the stamina further when exercising.
In addition, this dietary supplement offers a number of health benefits and may protect the human body of certain diseases.
However, according to some, the creatine is unsafe and may cause side effects though there are no affirmed scientific evidence regarding this as this supplement is one of the most tested dietary products with proven safety.
What Are Creatine Supplements?
The protein that you eat and the protein that is stored in your body is made of amino acids which are the so-called “building blocks” of the protein itself.
Creatine is one of those amino acids. Your body naturally produces creatine, nevertheless, people increase their creatine intake when consuming animal protein such as meat, eggs, or seafood.
As a matter, the creatine is stored in your muscles from where it is used for producing energy as being part of the PCR or creatine phosphate compound.
When supplementing with creatine, one increases the stores of phosphocreatine and stores more energy in the cell that extends the ATP energy-molecule.
The ATP provides better performance and endurance when exercising and soothes muscle after intensive workouts.
The energy system in the PCR may be translated in 10 seconds of an activity with a high intensity like, for example, when a bodybuilder lifts weight for the first time or when a racer starts their race.
Therefore, the sportsmen who are trying to improve their stamina and endurance in a short time, often opt for creatine supplements that would effectively improve their physical condition and keep them up to new challenges when working out.
As a supplement, creatine is quite popular among bodybuilders and gym practitioners who want to build muscle and enhance performance.
Creatine supplements are well-researched dietary products that may improve health, however, one does not fit all. With that said, the best creatine supplement for one may not be so effective and beneficial for someone else.
The market holds many providers that offer these supplements, so it is up to you to decide what is the right creatine enhancer for you.
Here is a list of the top 10 creatine supplements that might help you in this fitness quest:
Top 10 Creatine Supplements
1. Micronized Creatine Powder
Optimum nutrition creatine powder made with pure creatine.
It increases power during workouts and improves muscle strength.
This supplement will boost your energy levels and make you excel your performances during high- intensity training.
While minimizing protein breakdown, the Micronized Creatine monohydrate Powder also enhances energy levels and provides lean muscle and muscle recovery.
This product supports explosive movements and it is specially created as muscle-building support. It is made to increase muscle size and strength.
The recommended daily intake limits to one rounded teaspoon per day. One serving size 1 rounded teaspoon (5 grams) contains 5 grams of creatine monohydrate.
It is unflavored so it mixes well with both water and milk, or add it to your favourite fruit juice or protein shake.
2. Cell Tech Hyper-Build
Cell Tech Hyper- Build is a powerful 5 in 1 post-workout creatine and BCAA formula.
It maximizes muscle creatine saturation and provides a rapid increase in size and strength, as well as faster ATP synthesis for better recovery.
It is perfect for active individuals who want to boost their post-workout drink with creatine and want the convenience of not having to take creatine, BCAAs & other recovery products separately
This supplement includes BCAAs that supply a modest, clinically- tested dose of anabolic L leucine and thus this product is labelled as one of the most powerful post-workout creatine and BCAA formulas
It contains 5 Grams of Premium Micronized Creatine Powder and Creatine HCl. It is one of the best and most common powerful blend of post-workout creatine and BCAA powder you’ve ever tried.
The Cell Tech Hyper- Build is third-party tested and verified to assure high standards of purity, quality and consistency.
It is enhanced with a blue raspberry blast natural and artificial flavours, containing 5 grams of creatine, 6 grams of BCAAs, all packed in 30 servings.
3. BPI Sports Micronized Creatine
BPI Sports Micronized Creatine is a supplement that offers increased strength, muscle growth, improved athletic performance, and optimal recovery.
This supplement contains 100% pure, micronized creatine which in contrast to other sports drinks contains no added sugars or fillers. It is a 100% pure, pharmaceutical-grade creatine.
As a nutrient, creatin is naturally produced in your body and you may also consume it through some foods. It provides energy in muscle cells and improves bodily functions, resulting in increased muscular output and declined feeling of fatigue during rigorous exercise.
Creatine will increase energy levels, provide optimal recovery of muscles and work as a partitioning agent, shuttling nutrients to your muscles for improved cellular energy and recovery.
The BPI Sports Micronized Creatine is a tasteless, odourless powder, You can mix micronized creatine monohydrate with any pre-, intra or post-workout drink. Moreover, it has an optimal bioavailability and breaks down larger creatine particles into smaller particles which improve the body’s ability to absorb and use its potency.
4. Pure Product Australia Micronized Creatine Powder
This product provides 5 grams of creatine per serving.
It has a guaranteed premium quality and it is tested in an independent laboratory.
This supplement will provide enough energy to complete muscle contractions and assist muscles during high- intensity exercises.
It supports strength, power, endurance, and explosive energy.
Pure Product Australia Micronized Creatine Powder is a pure form of creatine produced for bodybuilders.
It will boost your physical performance and make you push harder during your workout.
It contains natural flavours and naturals sweeteners such as stevia.
5. MET- Rx Creatine 4200
MET- Rx boosts muscle strength gains and accelerates power and recovery from exercises.
It will help you increase strength and power and it comes in a package of 240 rapid release capsules.
MET-Rx Creatine 4200 will support your training routine. It can enhance your power during your workout and your muscle recovery after.
Creatine also enhances the ability to produce higher muscular force, meaning increased reps during lifting.
MET-Rx products have been specifically formulated with a precise nutrient profile to produce specific metabolic effects. MET-Rx Creatine 4200 is one such product that provides necessary nutrients.
MET-Rx provides powerful protein and other important nutrients for workout enhancement. This protein blend will recover your muscles after exercise and fuel muscles with amino acids.
Mix it with protein shakes or add it to supplementation with bars to boost your workout and recovery.
6. Micronized Creatine Powder
Micronized Creatine Powder is made with Creapure creatine monohydrate.
It supports muscle strength and power. It is a micronised powder that may be mixed easily and stays longer in the created solution than the non- micronised powders.
This supplement is highly- researched and has shown to support muscle strength, power, and size when combined with high-intensity activities.
It is unflavored for stacking versatility and each serving supplies 5 grams of 99, 9 % pure creatine monohydrate.
Add 1 rounded teaspoon of micronised creatine powder to a glass of cold water or fruit juice. Then mix it up with a spoon. Also, you may power-up proteins, meal-replacements, and weight-gainer shakes with a rounded teaspoon of micronised creatine powder.
Take 1 rounded teaspoon of micronised creatine powder with morning, afternoon, and evening meals and 1 additional rounded teaspoon before going to bed for 4-5 days to help saturate your muscles with creatine.
7. Scitec Nutrition 100% Creatine Monohydrate
100% Creatine Monohydrate contains the most studied creatine form ever.
It provides a daily dose of creatine that is scientifically proven to increase performance in successive burst of short- term, high-intensity exercise like weight training and interval cardio.
Scitec Nutrition 100% Creatine Monohydrate comes in pure form and provides 100% of creatine monohydrate.
Creatine is a nitrogenous organic acid that we have and naturally produce in our bodies.
It helps us supply energy to all cells and above all to muscles which are fueled by cell energy reserves through the formation of ATP that regulates muscle contractions.
SCITEC Creatine supplement has good flavour and you may mix it with water or your favourite beverage.
8. Crazy Muscle Three-Atine
A supplement created as a 3-type creatine blend.
Crazy muscle three- catine accelerates muscle growth, replenishes muscle cells and generates more energy. It is a supplement with instant effectiveness.
This supplement supports muscle growth and replenishes muscle stores while generating more energy.
These creatine pills are packed in a 2-month supply that offers 5, 000 mg of creatine per serving in 180 creatine tablets. It is a muscle gain supplement with 5 grams of creatine.
Crazy Muscle will help you gain a fully physique rapidly through its innovative blend that is based on a powerful formula containing Monohydrate, Alphaketoglutarate and Pyruvate.
The perfect dietary supplement for CrossFit practitioners, bodybuilders, and runners.
9. Creactor Creatine HCI
Creactor Creatine HCI is based on a clinically proven max- potency creatine HCI formula.
It will help you amplify muscle size, improve strength and muscle recovery.
This supplement provides twice the creation of the competition and has more than 2X the servings of the competition.
It is a max-potency creatine powder with micronized creatine and creatine HCl. The scientifically advanced creatine delivers potent micro doses of creatine for an enhanced experience.
Each dose provides 750 milligrams of 100% ultra-pure, laboratory-tested creatine hydrochloride and 750 milligrams of free-acid creatine, free of acids and salts.
With only 2 scoops per day, the super-concentrated Creactor will boost your muscle strength, increase physical performance, and improve muscle size.
Each product contains 1,500 milligrams of 2 novel forms of creatine which is double more than the rest of the leading creatine competitors.
Mix 1 serving with water or your favorite beverage and consume it twice a day. This supplement is enhanced with the sweet flavour of blue raspberry.
10. Gold Standard Pre-Workout
Gold-Standards Pre-Workout is a supplement that provides energy, focus and endurance.
This is a supplement tested of banned substances with 175 mg caffeine from natural sources, 1,5 grams of beta-alanine and 3 grams of creatine monohydrate.
Gold-Standards Pre-Workout is a supplement that will amplify your energy levels and support your endurance during the pinnacle of your high- intensity training and help you reach your fitness goals.
Gold-Standards Pre-Workout is one of the most trusted brands in sports nutrition.
It contains natural and artificial flavours and comes in the flavour of strawberry lime.
Apart from providing higher physical endurance, muscle gain and recovery as well as stamina, the creatine may positively affect health as it contains a number of health benefits.
Creatine raises anabolic hormones such as IGF-1 and also improves cell signalling that contributes to muscle growth and repair .
By enabling increased potency during workouts, these supplements will also increase muscle growth in the long run while raising water and therefore, volume in muscle cells.
In addition, creatine will minimize the breakdown of proteins and may fight neurological diseases by increasing the phosphocreatine stores in the brain.
Muscle stores of phosphocreatine and the body’s ATP stores are accompanied by brain stores of the same compounds. Creatine supplements may have a positive effect on patients who suffer from Alzheimer’s and Parkinson’s diseases and may ease epilepsy and motor neuron diseases .
Some older adults have shown a notable improvement in brain function and memory after a longer taking of creatine supplements.
Creatine improves power and strength during high-intensity workouts. It improves the strength of and boosts ATP energy production, which builds muscle mass while training.
When you take creatine supplements, you may primarily notice your muscle mass to be evidently increased. Athletes, as well as regular sports practitioners, will feel the “Before-and-after” difference also confirmed by several pieces of research that had noted further growth of muscles when individuals supplemented with creatine.
Among the other benefits of creatine supplementation is its ability to lower high blood sugar and improve the functions of the liver.
Reportedly, creatine is a well-researched supplement sold online or over the counter and studies over it do not prescribe side effects that may harm your health.
The only reported side effect is possible fluid retention that may lead to weight gain. However, over time this condition subsides and may even help athletes to regulate body temperature while exercising.
As a matter of fact, it’s all about the right dosing. When taken in normal, prescribed or suggested doses, creatine cannot have a negative impact on your liver and kidneys.
Nevertheless, individuals who suffer from or have a history of liver or kidney conditions ought to consult a doctor or a health care professional before taking this kind of supplement.
How to Use Creatine Supplements
Our body naturally produces about 1 gram of creatine per day, so by supplementing you would add 1-2 grams. This enhancement will provide charging of 20- 40 % in the creatine stores that contain 60- 80% of this substance.
People usually start taking a daily dose of 4- 5 grams and this is called “loading phase”. This phase boosts the muscle stores of creatine. Other individuals decide to take 20 – 25 grams per day, divided into four meals in the course of a week.
Meals with a higher quantity of carbs or protein motivate the absorption of creatine because of the prolonged insulin release.
It is recommended to take 3- 5 grams per day to maintain muscle mass. It usually takes about a month to intensively enhance creatine stores.
We advise you to mind your water intake if you opt for this type of supplementation since creatine pulls water retention in cells. Stay hydrated in order to maintain a lean figure.
If you have definitely decided to start taking creatine supplement before purchasing consider several aspects of this dietary product.
Decide whether you will choose a standalone or blended product. The standalone products are perfect for gym high- achievers or professional athletes.
The blended option refers to pre-workout supplements that contain a variety of elements per product. Blended creatine supplements may contain fat burners, protein powders and branched-chain amino acids. You may also consider combining all of these together as separate products.
Next, consider whether powder creatine or capsules are better for you. Capsules are usually tasteless and odourless and they are easy to digest.
The creatine powder, on the other hand, is convenient to combine with other supplements and thus enhance the efficiency of intense physical workouts. Mix it with water or other beverages and take it to the gym.
In terms of the price and value, it can be said that that there are affordable creatine supplements on the market. Understandably, their price varies though creatine monohydrate is among the most popular choices price-wise.
There are many creatine supplements of various types though some of them are signed and proven as the most popular and effective.
The creatine monohydrate is a popular dietary supplement and widely available on the market. Its effects are well- tested and proven so it is one of the best-sellers among health supplements. Another effective type is the creatine ethyl ester which provides rapid absorption of creatine in the muscle cells.
Micronized creatine is another type of creatine monohydrate that is finely ground and easily dissolves in water. In addition, microencapsulated creatine comes as a new form of creatine supplement. It is a creatine monohydrate wrapped in protein that easily dissolved in water.
The buffered creatine, also known as kre- alkalyn is a type of creatine that contains the most stable pH quantity which improves its properties.
Contrary to this type of creatine is the creatine HCL that reduces pH value by delivering creatine with hydrochloric acid. This makes the creatine rapidly dissolve in water and requires less water, meaning less water weight.
It is generally known that the free- acid creatine is the creatine in its purest natural form. Many brands create creatine blends, combining this type with creatine monohydrate or creatine HCL.
The Bottom Line
Creatine is one of the safest, cheapest and most convenient supplements to take.
According to the International Society of Sports Nutrition, both short and long-term intake of creatine supplementation is safe for healthy individuals who have reported positive health effects.
Older adults may notice improvements in the intensity and effectiveness of their physical performance and also use it to maintain brain health. Vegetarians should also consider creatine supplements if they do not reach the optimal intake level through their diet.
Professional sports practitioners and athletes, as well as regular gym visitors, should use creatine supplements if they consider building muscle mass or extensive endurance during workouts.
Despite all of the scientifically proven benefits and green flags for starting with creatine supplementation, don’t forget to consult your doctor or health care practitioner before you purchase a specific supplement.
Finally, don’t forget that any supplement works best when you pair it with regular healthy habits such as proper diet, sound sleeping cycle, and exercising.