Creatine is a type of nitrogenous organic compound that functions by supplying energy to the cells throughout the body. Most athletes and bodybuilders choose creatine supplements to enhance their athletic performance and build muscle.
Our body naturally produces creatine, and it is also present in meat. However, some people take its supplements so that they can increase their athletic performance.
Types Of Creatine
Creatine is an amalgamation of three types of amino acids: L-arginine, L-methionine, and glycine. Almost all creatine is in muscles, but the brain also stores some of it. In the store, there are three varieties of creatine available, namely:
- Creatine HCL – It is bonded with hydrochloric salt, which helps to enhance absorption.
- Buffered creatine – This form contains alkaline buffer and is also termed as Kre-Alkalyn.
- Creatine monohydrate – In this common form of creatine, one molecule of water is bound with one molecule of creatine.
According to researchers, an average person needs 1-3 grams of creatine daily. But, this value can change according to the activity you perform daily.
What Is So Good About Creatine Supplements?
As the trend has changed, people are becoming more health-conscious. They want to keep themselves fit and active. For this reason, creatine is now a popular supplement among athletes and people who want to build or repair their muscles. Fitness freaks who perform high-intensity workouts regularly require creatine more than an average person.
Dietary creatine is abundantly present in red meat and fish. However, vegans take creatine supplements to ensure that their body’s requirement is met. Some studies show that creatine supplements are vital for a healthy immune system and for people who have neurological problems or muscle wasting disease.
Benefits Of Creatine Supplements
When your body undergoes strenuous exercises or when muscle damage occurs, the body’s need for creatinine increases. So for athletes, bodybuilders, and weightlifters, creatine supplement is the best way to cater to your body’s needs. Have a look at how creatine helps in numerous other factors:
- Prevents injuries
- Regulates body temperature
- Enhances post-workout recovery
- Protects the spinal cord
- Reorients the muscles
- Helps in recovering from a concussion
Creatine also helps in many other conditions such as:
- Huntington’s disease
- Parkinson’s disease
- Osteoarthritis
- Muscular dystrophy
- Ischemia
- Fibromyalgia
In some cases, creatine helped to reduce depression. However, more research should be conducted to support this claim.
How To Take Creatine Supplements?
You must read the instructions on the packaging. You must not take more creatine and hope to see faster results as overdosage can harm your health instead of providing benefits.
Some people start consuming the supplements in a creatine loading phase. In this process, a person begins to take multiple dosages for a week to increase the creatinine concentration in the muscles and then decrease the intake to maintain this storage. But, taking a small dosage regularly will also have the same effect.
You shouldn’t set the dosages yourselves, ask a nutritionist or read the packaging; otherwise, it will affect the body.
Best Creatine Supplements
There are many creatine supplements available in the market. In this article, we will consider the best ones to help save your time and choose the product.
Thorne Creatine:
The company which makes Thorne creatine is “Thorne Research.” It focuses on producing high-quality and sustainable supplements. Throne uses the micronized form of creatine monohydrate that is odorless and colorless. It also delivers enhanced solubility so that you can easily mix it in water.
The company suggests that you mix one leveled scoop in eight ounces of water, juice, or any other preferred drink, or else you can intake as per the instructions of your doctor. This supplement is an excellent option for people who have allergies and want a high-performance supplement. It is free from:
- Gluten
- Soy
- Dairy
- Yeast
- Peanut and tree nut
- Fish and shellfish
The good thing about Thorne’s creatine supplement is that it’s NSF Certified for Sport. It means that this product is tested thoroughly on athletes in professional sports to ensure safety and efficacy. This supplement doesn’t contain any of the 200 products which are banned by the significant athletic organization. These prohibited substances include; narcotics, stimulants, steroids, diuretics, beta-2 agents, and masking agents. You can feel the real punch after 30-60 minutes of consuming the supplement.
Pros:
- High mixability
- A highly researched and safe form of creatine (creapure) is used
- It promotes lean body mass and higher energy
Cons:
- Expensive as compared to other brands
Klean Athlete Klean Creatine:
The amount of creatine your body needs depends on the exercises you perform. If it requires you to go all out for short bursts, then Klean Creatine by Klean Athlete will help you. During workouts, our body needs a vital energy carrier. This is where creatine comes to play.
It ensures ATP’s availability when you push your body to its limits. High-intensity exercises, intermittent sessions of anaerobic or dynamic exercises require more creatine.
Klean Creatine contains pure Creapure Creatine Monohydrate, which helps to support muscle strength, performance, and recovery. It holds 5 grams of creatine monohydrate per serving, making it an excellent deal for athletes who are looking for an all-rounder creatine supplement. Every product by Klean Athlete is NSF certified to ensure that it meets the quality standard. It doesn’t have any flavor and is easy to mix in water, smoothies, shakes, and juices.
Pros:
- Noticeable difference in strengths after using the supplements
- Easy to blend
- Muscles don’t feel fatigued more after the workout
Cons:
- No variety in flavors
- It leaves a chalky aftertaste
MuscleTech Cell-Tech Creatine Powder:
MuscleTech is a product by Lovate Health Sciences. It is the same company that owns some popular supplements like Six Star Pro Nutrition, StrongGirl, and Hydroxycut, etc.
The brand promises to have the “most powerful creatine formula.” If we talk about the nutritional value, there are 150 calories in a scoop. There are 38 grams of carbs, 15 grams of sugar, and 2 grams of fiber. Apart from being a great source of creatine, it is pretty nutritious too. It has two hundred percent of our daily vitamin C and vitamin B6 alongside vitamin B12, magnesium, sodium, and potassium.
It is available in unique flavors like orange, grape, and fruit punch. It tastes delicious, so it won’t be a problem adding to the daily routine. It has 5 grams of creatine per scoop and 1 gram of branched-chain amino acids or BCCAs, which helps to boost athletic performance and reduce fatigue.
MuscleTech Cell contains an antioxidant named alpha-lipoic acid, and according to studies, ingesting creatine with carbs and alpha-lipoic acid enhances the muscles to consume more creatine.
A 3-pound container is for 23$ or 16.4 cents of creatine per serving. If you are solely looking for a creatine supplement, then there are cheap options available. The extra money is all about the additional ingredients and great flavor you are paying for, and it is worth it.
Pros:
- Best flavored creatine supplement
- An ample amount of carbs helps in maximizing creatine retention
- Rich in other vitamins and minerals as well
Cons:
- It contains artificial sweeteners and flavors
- Pricey option for a creatine supplement
Naked Creatine:
Creatine monohydrate is one of the most common forms of creatine that has been around for the past few years. Most of the brands have produced creatine supplements, and so did Naked Nutrition. But, the question is, what makes it different from other brands in the market?
People who use creatine tend to gain muscle faster than those who don’t use it because creatine works by volumizing the cell through water retention. Naked Nutrition claims to be the best as they offer the purest kind of 100% vegan-friendly supplements and has no soy, gluten, or GMO.
It contains 5 grams of creatine monohydrate, which has good mixability in water, juices, shakes pre or post-workout. Naked creatine powder has ingredients that boost testosterone levels. Hence, it is a miracle cure for all your problems.
Moreover, Naked Creatine increases power output, overall performance, and time duration during high-intensity workouts. According to the packaging, you should mix one scoop with a 14-16-ounce liquid of your choice. To maximize the effect of creatine, stack it up with protein powder and BCCAs, so your hard work at the gym pays off. Those who have bought Naked supplements in the past will know that it isn’t the cheapest, but it is undoubtedly the best vegan creatine supplement on the market.
Pros:
- 100% vegan friendly
- Few and clean ingredients
- Easy to mix and dissolves quickly
Cons:
- Minimal organic options
- Powdery texture
BulkSupplements Creatine Monohydrate:
BulkSupplements is another company that makes creatine monohydrate supplements. It is on our list because among all it is the best-unflavoured option available. BulkSupplements supply pure, raw ingredients that are processed under FDA inspection.
It is a single-selling ingredient powder and this why it has caught the attention of consumers who love to make their formula. This supplement includes 5 grams of creatine monohydrate per serving, free of additives, soy, gluten, sugar, and GMO.
Creatine Monohydrate by BulkSupplements focuses on three essential fitness claims: to increase muscle mass, gain weight with protein to enhance the growth of muscles, and boost anaerobic strength to lift heavier weights.
The micronized creatine monohydrate is the most popular ingredient in the market due to its incredible benefits: producing muscle mass, as creatine alone increases the rate of muscle mass. It also acts as a cell volumizer that helps the athletes to feel pumped up during the training sessions. This pump allows their muscles to swell a bit and, in return, provide better lifts and a toned body. Lastly, it helps the body to produce more ATP that leads to increased energy. As a bonus, BulkSupplements can provide a Certificate of Analysis (CoA) upon request that has detailed information regarding the quality, strength, and specifications of the supplements.
Pros:
- Increases energy and muscle mass significantly
- Available in multiple sizes
- Free from soy, gluten, dairy, yeast, and additives
Cons:
- The packet doesn’t come with a measuring scoop
- The packaging isn’t suitable
- Some people don’t like the aftertaste
NOW Sports Creatine Monohydrate:
NOW sports creatine monohydrate is another best type of creatine for muscle growth. It consists of 5 grams of creatine per serving with a 7-day loading phase. It has a good value for money if you are buying a 1kg tub. This creatine powder has no added gelatin, and it is also vegan-friendly. One benefit of creatine powder is that you can set the dosage yourselves if you want to combine it with BCCAs or L-glutamine.
It is certified for being kosher-friendly. Moreover, a third party named “Informed Choice” has also affirmed that NOW sports doesn’t use any banned substances. It is a pure powder made under the FDA’s supervision, which gives muscle fuel and helps build lean mass. Like every creatine monohydrate, it also builds muscle mass, increases protein synthesis for cell volumization, and boosts overall performance.
In the loading phase, you must mix one heaping teaspoon in juice or any other sweetened liquid 3 to 4 times daily. After that, you can decrease the dosage and make it 1 to 3 times daily.
Pros:
- Value for money
- Available in multiple sizes
- A pure form of creatine
Cons:
- It doesn’t mix well
- Not micronized that leaves behind a gritty texture
- Generic creatine
CytoSport Cyto Gainer:
Achieving a perfect body is a difficult task to accomplish. Once you have attained the ideal physique and muscle mass, you want to ensure that it stays. Cyto Gainer is an effectively designed mass gainer supplement. It delivers 550 calories with 54 grams of protein and 3.2 grams of creatine per serving.
The fundamental ingredient in this product is whey protein. It contains amino acids that absorb in your body quickly and easily. The essential amino acids enter in areas that are essential for fat loss, muscle, gain and muscle strength. Cyto gainer does all these functions, so the body grows steadily and in the right proportions.
It also contains chromium as it offers a hand in maintaining blood sugar levels. Chromium works well with insulin to deliver glucose infusion to different cells of the body. There is no doubt that metals are as crucial as other vitamins and minerals. But, most people lack primary metals like chromium. The adequate amount of chromium in Cyto Gainer helps convert the glucose into useful energy, thus actively performing workouts and for a longer duration.
Another vital ingredient is maltodextrin. Naturally, it is a food additive but, in Cyto Gainer, it adds to the consumer’s benefit. This ingredient helps increase nutrient production, allowing the body to use these ingredients and convert them into energy. Cyto Gainer is 97% fat-free, and reducing the fat content of the supplement balances the diet so that you may consume other good fats with your daily meal. Your muscles must have enough time to recover so that these ingredients are quickly absorbed, and you are back on your feet.
Pros:
- Higher protein content. As 54 grams of protein isn’t easy to ignore
- Unique and effective ingredients list
- Value for money when it comes to creatine supplements
Cons:
- It contains lactose, which may be harmful to some people
- It only comes in two primary flavors
PurAthlete Power+:
The power+ product by PurAthlete is an excellent option for athletes and for those who want to increase endurance and stamina. It has 3.3 grams of creatine, which is combined with magnesium and is called “MagnaPower.” It is scientifically proven to absorb faster in the bloodstream, unlike creatine monohydrate, which doesn’t absorb fully in the bloodstream.
Athletes need more creatine for their muscles due to their increased activity, and PurAthlete Power+ is the best option for them. It helps to reduce fatigue, increase stamina and increase the muscles’ phosphocreatine stores. It transforms ADP into ATP as it is a key molecule for providing energy to the cells and performs all bodily functions. It is advised that you mix one scoop of the supplement in 6-10 oz. of water or other fluid. The supplement is NSF certified and proved safe for sports. It doesn’t contain any banned ingredients. Plus, it is non-GMO and non-toxic made under the supervision of the FDA. So, you don’t have to fret regarding its quality.
Pros:
- It comes with an NSF label
- Great for athletes
- Includes magnesium for extra performance
Cons:
- It is tasteless, which most people don’t like
- Not suitable for high-intensity workouts
Conclusion
In this article, we discussed the best type of creatine available in the market. So, that you make the right decision for yourselves. Like every vitamin and mineral is essential for our body, creatine is one such element too.
People who want to develop a lean figure with increased muscle mass should take creatine supplements as a part of their life. Without these supplements, the journey of achieving the right physique will become prolonged, and your achievements won’t last long as well. Hence, creatine supplements are the best way to lock your progress and escalate your fitness journey more quickly.
