Creatine is a chemical substance that naturally occurs in muscle cells. It aids the muscle cells to increase energy production, particularly during heavy workouts and high-intensity activities. Most athletes and gym enthusiasts consume creatine supplements to support the growth of muscles, improve workout performance and boost strength. Your body produces essential amino acids such as glycine and arginine, which work similarly to creatine supplements. However, some folks have low creatine levels due to consumption of meals that are low in animal protein, low testosterone levels, poor exercise, among other factors.
More than 95 percent of the total creatine in your system is stored in muscles as phosphocreatine. Also, about 5 percent of the creatine is stored in large organs such as the liver, brain, and kidneys. You can increase creatine levels by consuming the right supplements. As a result, your muscles produce more energy, and your workout performance is also elevated. Research shows that only the right quality creatine can support muscle growth. There are hundreds of creatine products currently on the market. How can you differentiate natural creatine from fake creatine products? Which are the best creatine supplements in 2022? This review can aid you in finding an ideal creatine supplement with a track record of yielding positive results.
The 9 Best Creatine Monohydrate Supplements in 2022
To rank the best creatine supplements in the market, our editorial team pored over numerous research, did collaborative research, contacted manufacturers, and came up with the list below of the best creatine supplements available online in 2022.
|XWERKS LIFT:||One of the purest forms of creatine monohydrate|
|CrazyBulk CRN-5 Creatine:||Strengthens and recovers five times faster than regular creatine monohydrate supplements|
|Performance Lab Maintain:||High-quality dosages of organic ingredients and creatine powder|
|Onnit Creatine:||An innovative solution of pure micronized Creatine Monohydrate offered by the industry’s most popular sports nutrition brand|
|Cellucor Creatine Monohydrate:||Boost your strength, energy, and power with creatine monohydrate|
|Beast Sports Creature Creatine:||5 different forms of creatine in a single scoop|
|Optimum Nutrition Micronized Creatine Powder:||This micronized creatine monohydrate formula supports ATP recycling and explosive movement|
|Elm & Rye Creatine:||Pure form of creatine monohydrate tested in the lab|
|NSP Nutrition Muscle Power Creatine:||The powdered creatine provides additional energy and power to your muscles|
All the creatine products in our ranking are from reputable manufacturers and are available online without a prescription.
|Ingredients:||Pure creatine monohydrate only|
|Dosage:||5g per serving|
|Assurance:||Money back guarantee|
XWERKS LIFT is an innovative creatine supplement that promises to enhance muscle growth and increase your athletic performance. The manufacturers claim that each scoop is rich in organic micronized creatine monohydrate in the correct dosages to improve your muscular sculpt. You can consume XWERKS Lift at any time of the day as it has zero stimulants. Also, you can mix the Lift powder with other XWERKS supplements for better athletic performance and results. XWERKS LIFT has zero flavors and is also gluten and dairy-free. In addition, the manufacturer recommends mixing 5g XWERKS LIFT with your favorite beverage or plain water.
However, you must consistently consume XWERKS Lift for 3-4 weeks to get optimal results. The creators promise to accelerate more muscle growth and increase strength and power. Each XWERKS Lift bag contains 80 servings, with each scoop delivering 5g of potent creatine dosage into your system. The XWERKS LIFT retail price is $39, making it one of the best-value options in this ranking. Also, XWERKS is a reputable manufacturer of quality and effective workout supplements.
CrazyBulk CRN-5 Creatine
|Ingredients:||Unlike others containing only one form of creatine, it has Creatine hydrochloride (creatine HCL), creatine ethyl ester, creatine citrate pyruvate, tri-creatine malate, and creatine monohydrate|
|Dosage:||One scoop per serving|
|Assurance:||60 day money back guarantee|
CrazyBulk is the maker of numerous cutting, bulking, and strength formulas together with the CRN-5 Creatine supplement. Most creatine products contain ordinary creatine ingredients. However, the CrazyBulk CRN-5 formula claims to transcend typical creatine supplements in the market as it combines five different creatine formulas. As a result, it gives users heavier lifting, better pumps, and enhanced intense workouts for extended periods. The five types of creatine in CRN-5 are:
Creatine ethyl ester penetrates muscle cells much faster, providing users with instant energy and rapid muscle strength.
The pure Creatine Monohydrate accelerates the production of phosphocreatine, leading to more energy levels, growth of muscle strength, and can support cell repair and muscle recovery after workouts.
Creatine Hydrochloride is rapidly absorbed and utilized into your system. Creatine Hydrochloride does not cause bloating and can aid in delivering more demanding pumps.
Tri-Creatine Malate is water-soluble and aids in converting energy molecules into ATP for heightened muscle energy, recovery, and endurance with zero side effects.
Creatine Citrate Pyruvate supports weight loss by enhancing fat oxidation.
CRN-5 makers add hydrating ingredients such as magnesium and potassium to help your body absorb creatine, hence naturally replenishing your water reserves after intense workouts. At $49 per bottle, CrazyBulk CRN-5 is among the best creatine options in the market today.
Performance Lab Maintain
|Ingredients:||Pure Creatine Monohydrate, NutriGenesis Iron, and SR Carnosyn Beta-Alanine|
|Dosage:||6 to 10 pills per serving|
|Assurance:||30-day money-back guarantee|
|Cost:||Visit the official website|
Performance Lab is another reputable manufacturer of multiple supplements that can improve the overall well-being of a person. Sport Maintain promises to load the muscles with adequate nutrients for growth. The manufacturers claim that a daily dose of these best creatine pills can support strength, endurance, and power during high-intensity activities for extended periods. Unlike most creatine supplements on our list, Lab Maintain comes in easy-to-swallow capsules. Additionally, you can customize your dosage with the manufacturer suggesting a daily intake of 6-10 tablets.
The minimum Performance Lab Maintain dosage of 6 capsules contains 3000mg of creatine. However, this concentration is lower than powdered creatine supplements on this list. Still, folks who find it challenging to consume powdered formulas will find Lab Maintain an ideal solution in the form of creatine pills.
Performance Lab Maintain also contains 1600mg of beta-alanine per serving for speedy muscle recovery after an intense workout. Hence, Performance Lab Maintain is among the more expensive creatine options on this list.
|Ingredients:||Micronized Creatine Monohydrate|
|Assurance:||90-day money-back guarantee|
|Cost:||Visit the official website|
Onnit Company has a proven track record of producing quality bodybuilding supplements. Their creatine monohydrate supplement is no exception. Onnit’s Creatine promises that each serving augments the growth of muscles and can improve strength and performance. Onnit Creatine contains 5mg of creatine monohydrate per serving.
Regular use of Onnit Creatine supports the regeneration of usable energy molecules (ATP). Additionally, it aids athletes to have more strength, power, and energy during long-term and short-term anaerobic activities. Onnit Creatine supplements are third-party tested by the LGC anti-doping laboratory. Hence, there is zero risk of failing an anti-doping drug test after consuming Onnit Creatine. Furthermore, Onnit assures consumers it has zero stimulants and cannot affect your focus and sleep patterns. However, as with other creatine supplements on this list, you must consume this creatine product daily to get maximum benefits.
Cellucor Creatine Monohydrate
|Ingredients:||Micronized creatine monohydrate|
|Dosage:||5g (1 scoop)|
|Assurance:||60-day money-back guarantee|
Cellucor is the maker of numerous bodybuilding formulas, and their Creatine Monohydrate is no exception. It retails at $24.99 per 72 servings making Cellucor the top-value option. The makers claim you can build lean muscle mass by consuming a daily dose of Cellucor Creatine Monohydrate. Additionally, it increases the production of ATP molecules, thus improving energy production for better athletic performance. The micronized creatine monohydrate augments the absorption and utilization of creatine for a rapid result. Equally, Cellucor Creatine Monohydrate can fortify strength and stamina during workouts.
Cellucor Creatine Monohydrate is caffeine and calories free and can be taken at any time of the day. Additionally, it is easy to mix and designed to get into the bloodstream within a short time. You can pair it with other bodybuilding supplements or mix it with your favorite beverage or water.
Beast Sports Creature Creatine
|Ingredients:||Creature Creatine contains multiple creatine forms for rapid and effective performance, including Creatine Monohydrate, Creatine anhydrous, Di-creatine malate, Creatine Gluconate, and Crea-Trona|
|Dosage:||4g scoop per serving|
|Assurance:||60-day money-back guarantee|
Beast Sports Creature Creatine comes in an attractive blue package. It comes in different flavors, including beast punch, cherry limeade, pink lemonade, and citrus, among other options.
Beast Sports promises that regular consumption of Creature Creatine can improve your sprinting speed, increase reps to your bench press-ups, and support the development of lean muscle mass. In addition, it promises to augment your performance and enable you to take your athletic performance to higher levels.
Beast Sports is the only creatine product on this list that gives users an option of buying the encapsulated or powder form. However, the creatine maker claims that most users prefer the powder form of creatine as it is easy to mix and can be taken with other beverages. Whether you choose the powder or capsule form, each Beast Sports Creature Creatine bag containing 60 servings retails at $30.
Optimum Nutrition Micronized Creatine Powder
|Quantity:||Depending on your workout goals and budget, you can opt for the 30, 60, 120, 240, and 400 servings of optimum nutrition’s micronized creatine|
|Dosage:||5g per serving|
|Cost:||The prices vary, with the minimum serving option being $10.99|
Optimum Nutrition is a recognizable brand in the bodybuilding supplement arena. Micronized Creatine Powder promises to speed up movement, increase ATP production and accelerate muscle growth. As with other top-rated creatine supplements, Micronized Creatine advertises gluten and dairy-free. Additionally, it has zero calories and carbs and can support your weight loss goals. Equally, Micronized Creatine 5g per serving can boost your athletic performance with zero jitters. Unlike other creatine powders, it is made with zero chemicals and fillers.
Optimum Nutrition Micronized Creatine is the only powder that comes in multiple servings, which gives users the freedom to get a customizable dosage for better performance and more muscle growth.
Elm & Rye Creatine
|Ingredients:||Creatine Monohydrate powder|
|Assurance:||30-day risk-free guarantee|
Elm & Rye is a supplement company famous for making high-end supplements. Their creatine supplement promotes muscle growth, reduces fatigue, and increases performance during high-intensity workouts. Equally, Elm and Rye claim it can enhance metabolism for more energy production and increase endurance. Similarly, it can promote muscle growth and recovery, leading to rapid sculpt transformations.
Elm & Rye is only available in 1400mg capsules per serving. Thus, it is an effective option for athletes who need a creatine product they can take on the go as it does not require any mixing with water or shake. Elm & Rye Creatine assures consumers that it is entirely vegan and free from GMOs, additives, fillers, and artificial sweeteners.
NSP Nutrition Muscle Power Creatine
|Dosage:||NSP Nutrition suggests a daily dose of 5g creatine monohydrate per serving|
|Assurance:||30-day money-back guarantee|
NSP Nutrition is one of the established brands in the bodybuilding supplement space, and their Muscle Power Creatine lives up to its reputation. It can support fat oxidation, increase excess fat loss, and increase lean body mass, endurance, and strength. NSP Nutrition recommends daily consumption for improved athletic performance, among other benefits.
Muscle Power Creatine’s key ingredient is creatine monohydrate with zero fillers and additives. A 60 serving pouch costs $42, which allows Muscle Power Creatine to compete with top-rated options on this list.
How We Ranked the Best Creatine Supplements
All creatine formulas promise to fuel your system, optimize strength and performance, and support the growth of muscles. Still, some creatine supplements promise to deliver effective results but do not live up to their promises. Our editorial team used the following criteria to separate the best and worst creatine monohydrate supplements.
Some creatine makers are reputable and have a proven track record of creating effective bodybuilding supplements. Also, there are creatine brands that are new and carving their name in the market. Our team was not biased against the number of years a creatine manufacturer has been in the market. However, creatine supplements mentioned in our list are backed with a history of producing potent and premium-quality formulas.
Types of Creatine
Most of the creatine formulas in the above list contain a kind of creatine (creatine monohydrate). Still, we have top-ranked procedures with more than three types of creatine. A creatine formula with different kinds of creatine can naturally offer users more benefits. Experts indicate that your system utilizes the various creatine forms in different ways. Some are appropriate for long-term absorption, while your system rapidly takes others. Thus, mixing several types of creatine translates to added benefits.
Price and Value
Research shows that creatine is the most affordable bodybuilding supplement in the market. Thus, you do not have to break banks to afford an effective creatine supplement. Some creatine supplements among our ranking cost as low as 0.50 dollars per serving. However, our editorial team was cautious of manufacturers that exaggerated their prices. Regardless of your budget, you are sure to get a creatine monohydrate supplement that is effective.
Most low-quality creatine supplements have creatine in proprietary blends, making it difficult to distinguish individual dosages. Some claim to be rich in multiple types of protein, while in reality, they contain creatine monohydrate and traces of the other types of creatine. We preferred creatine brands that have a transparent label.
If you take a creatine supplement, the key component should be creatine and no fillers such as protein sources and stimulants. We preferred creatine supplements with only creatine. As an exception, we have supplements on our list, such as CrazyBulk CRN-5, containing electrolytes to support hydration. A premium quality creatine supplement has fewer filler ingredients.
All creatine supplements on our list contain micronized creatine powder which boosts absorption. Micronized creatine means that the molecules are in tiny forms, supporting optimal absorption. Our team preferred micronized creatine which fortifies the absorption rates.
Mixability, Texture, and Taste
Some creatine formulas form lumps and do not readily mix. Other creatine supplements are sticky and have a texture that makes consumption a nightmare. We preferred creatine supplements that incorporate easily and have a pleasant texture. Also, we selected supplements that have a demonstrated record of good taste and flavor.
What is Creatine?
Each human body has some amount of creatine. Chemically, creatine is a blend of three amino acids: methionine, glycine, and arginine. It is a substance that naturally occurs and primarily supports muscle growth—these three amino acids fuel muscles by providing them with optimal energy for change. Also, creatine helps quick and explosive activities, for example, sprint activities. Equally, creatine can boost strength in heavyweight bodybuilders.
Types of Creatine
According to experts, there are about 6-7 types of creatine. However, most creatine supplements contain the most popular option – creatine monohydrate. Below are the common forms of creatine:
It is a popular, scientifically proven, and affordable type of creatine. Also, it is among the most-researched forms of creatine and is hence present in almost all creatine supplements.
Creatine Ethyl Ester
This type of creatine is structurally bound to ester salts which increases bioavailability. Some experts claim that creatine ethyl ester is more rapidly absorbed in the system than the creatine monohydrate. However, some researchers have uncovered that there are insignificant differences between the absorption rate of ethyl ester and creatine monohydrate.
Creatine Hydrochloride (Creatine HCL)
As the name suggests, this type of creatine supplement is bound by hydrochloride molecules making it more water-soluble and easy to digest and absorb. Some nutritionists recommend creatine hydrochloride for folks who have gastrointestinal issues.
When you take creatine hydrochloride or creatine HCL, it breaks down into creatinine and HCl (Hydrochloric acid). You can also get the same effect by taking Creatine Monohydrate instead of Creatine Hydrochloride.
Buffered Creatine has a higher pH value than creatine monohydrate. There are two types of buffered creatine, including Kre-Alkalyn and Crea-Trona. Compared to creatine monohydrate, it does not break down easily. However, some researchers have refuted such claims.
This form of creatine is called liquid creatine, which increases its bioavailability. Although such claims are unproven, some users boldly claim that this type of creatine is easier to consume.
Creatine Magnesium Chelate
This form of creatine is bound to buy magnesium salts. It helps your body to absorb creatine effectively. However, there are limited clinical trials to validate such claims.
Regardless of the type, creatine supports lean muscle mass growth, improves performance, and heightens fitness goals.
How do Creatine Supplements Work?
Creatine supports athletic performance and overall health in multiple ways. Persons who perform high-intensity activities need high creatine levels to augment phosphocreatine levels in the muscles. Additionally, creatine accelerates the production of ATP molecules which improve athletic performance. Additionally, creatine supplements help you gain muscle mass in the following ways:
- Improved workload – Creatine supplements increase the workout volume in a single session, thus enhancing the long-term growth of muscles.
- Augments cells signaling – Creatine supplements aid in muscle cell regeneration and speed up the repair of worn-out muscle cells.
- Increase anabolic hormones – Creatine formula can boost the production of hormones, including IGF-1, which support muscle growth.
- Reduce breakdown of proteins – When there is minor muscle breakdown, your muscle mass increases.
- Diminish myostatin levels – Research indicates that high myostatin levels inhibit muscle growth. Creatine supplements can lower myostatin levels.
Who can take Creatine?
Most individuals associate creatine with athletes and bodybuilders. However, creatine can offer users multiple benefits. Some people take creatine to increase their lean muscle development, while others consume creatine to enhance muscle recovery. Equally, some studies show creatine can support brain and joint health. So who should take creatine?
- Creatine can also benefit these groups of people.
- Anyone who desires to bulk up and develop their muscle mass can take creatine.
- Athletes and bodybuilders want to crash their performance plateaus during workouts.
- Anybody that desires to get the most out of strength and gain muscles.
- Folks who want to accelerate recovery and overall performance can take creatine.
- Individuals who desire to fortify their brain health and increase cognition.
- Anyone looking for safe, effective, and scientifically proven supplements that can improve their fitness goals can take creatine.
Creatine Clinical Studies
Creatine is among the most clinically studied supplements in the bodybuilding space. There are vast benefits of consuming creatine and why most bodybuilders, athletes, and gym enthusiasts use it.
A team of researchers at Baylor University discovered that creatine could enhance performance. In the 2003 study, participants who regularly consumed creatine reported increased strength, muscle mass, and sprinting speed. Still, there is limited information on the effectiveness of creatine on longer-lasting tasks such as marathons and high-intensity aerobic activities. Researchers believe individuals who wish to improve sprint speed and gain strength can use creatine. Also, creatine can boost short-term performance by 5-15 percent.
Encourage Muscle Growth
In one study, more than 300 participants consumed creatine regularly to study its effectiveness in supporting the growth of lean muscles. More than 70 percent of the participants increased total skeletal muscles. Additionally, creatine can increase fat oxidation hence supporting weight loss goals.
Support Bodybuilding Goals
Creatine plus other bodybuilding supplements such as protein powders can increase performance and stamina during workouts leading to better results. Additionally, creatine can amplify strength training in short-term and long-term fitness goals.
Enhance Recovery and Improve Joint Health
A group of researchers in Belgium found out that creatine supplementation can rebuild muscles after an athletic injury. In one study, 22 participants immobilized their intact legs to fake an injury. The participants were given a daily dose of creatine or placebo while undergoing rehab. The creatine group had a quicker strength recovery than the control group.
In a similar study, some researchers validated the effectiveness of creatine supplementation in improving joint health in aging folks. A creatine group of older individuals was asked to complete the resistance training program. After three months, participants that took creatine had more strength, and their muscle mass improved. Thus, creatine can benefit aging folks and aid in conserving muscle mass and strength.
Promote Cardiovascular Health
Some experts claim that creatine can support cardiovascular health. In one study, researchers agreed that creatine could enhance recovery after heart failure conclusively. In the clinical trials, patients recovering from cardiovascular conditions taking traditional medicine plus creatine supplementation recovered much faster than the placebo group.
Creatine can support better brain health and improvement in cognition abilities. In a 2017 study, creatine was given to patients recovering from concussions. By the end of the study, the experts discovered that creatine could reduce damage to the brain, increase cellular metabolism and accelerate recovery. Similarly, creatine is perceived to prevent damage to the brain even when training in stressful situations like in high altitude areas or when suffering from sleep deprivation. Regular consumption of creatine can improve focus, attention, and clarity in folks who train regularly.
Stabilize Blood Sugar
Diabetes type 2 is characterized by erratic blood glucose levels. Creatine is said to stabilize blood sugar. Additionally, creatine can improve the production of insulin when glucose levels increase. In a 3-month study, participants who consumed creatine and exercised regularly had better blood sugar levels than the placebo group.
Fight Cancer Cells
Experts claim that creatine can inhibit the development of cancer cells. However, there is zero conclusive evidence that indicates creatine has anti-cancer properties.
In conclusion, scientists have learned creatine can:
- Improve joint health
- Enhance cognition and overall brain health
- Support heart health
- Fight some cancer cells
- Stabilize glucose levels
- Improve muscle mass and strength
- Enhance performance
Suggested Creatine Dosage
The best creatine supplements require a daily dosage of 4g-5g per serving taken once or twice, depending on the brand. Some bodybuilders and gym enthusiasts consume the first creatine serving as a pre-workout and the other scoop as a post-workout. Additionally, you can reduce the dosage on rest and maintenance days. There is significant evidence that shows a daily dose of 3g can augment your performance, strength, and muscle mass. However, a creatine overdose, say 20g per day, may not yield better results than the recommended 5g dosage. According to experts, when creatine enters your system, it can only optimally function up to a certain point, meaning any additional creatine is a total waste.
The daily creatine dosage may also depend on your bodybuilding goals. Some experts recommend a daily dose of 10g-15g if you are in the bulking phase. However, after getting to your ideal sculpt, creatine makers suggest dropping the creatine dosage to a maximum of 5g.
Also, your daily dosage is dependent on your current BMI and muscle mass. Folks with more muscle mass can absorb more creatine. Folks under 140lbs can consume about 5g of creatine daily, while those above 200lbs need a maximum of 12g.
All in all, ensure you get professional guidance if you want to customize your dosage. Also, if you have any doubts about the dosage, consult your health provider or the manufacturer for relevant recommendations.
Creatine Side Effects
The manufacturers of top creatine supplements claim that their formula should not give users any side effects when taken in the correct dosage. As per research, creatine is naturally safe, and only a fraction of persons may negatively interact.
In the numerous creatine clinical studies, no participants showed any creatine intolerance validating its safety. Also, several studies show that creatine, even in high doses, cannot cause any health implications to the user.
However, some creatine users have reported an increase in weight, which the experts attribute to muscle mass growth. Naturally, muscles are heavier than fat. Consuming creatine increases muscle mass which indicates an increase in weight.
Avoid taking more creatine in the hope of fast results.
Some of the side effects of taking creatine include high blood pressure, kidney and liver issues, and, in some folks, skin irritation. Additionally, older folks consuming a high creatine dosage are at risk of developing kidney problems. Thus, it would help if you consult your doctor before creatine supplementation, mainly if you are under any medication, scheduled for surgery, pregnant, or nursing. Additionally, should you experience any adverse side effects after consuming creatine formula, stop the dosage immediately and seek medical help.
Frequently Asked Questions about Creatine
We usually get a lot of questions on creatine supplementation and its effectiveness, among other questions. Our editorial team answers some of the frequently asked questions about creatine.
Q: Are there foods that contain creatine?
A: Certain food substances can increase creatine levels in your system. However, it is more recommendable to get creatine from supplements as they ensure you get the correct dosage, i.e., a daily dose of 5g-20g.
Q: Which food types contain creatine?
A: Animal-based proteins, particularly raw salmon and beef, have a high creatine concentration. For example, 1lb of raw salmon or beef has about 1-2g of creatine.
Q: What is creatine?
A: Some experts describe creatine as an essential molecule that supports short-term power during workouts. The creatine phosphate pathway is the only way the muscle cells can generate energy in ATP. Thus, creatine supplements increase energy levels, which improves your overall workout performance.
Q: How many types of creatine are there?
A: Currently, about seven well-known creatine forms start with creatine monohydrate, creatine ethyl ester, creatine magnesium chelate, buffered creatine, creatine hydrochloride (Creatine HCL), and creatine anhydrous. Some experts claim all the seven types of creatine work similarly, though their effectiveness and dosages may vary. Some creatine supplements contain only creatine monohydrate, while others have more than three types of creatine in one formula.
Q: How do creatine products work?
A: Creatine supplementation floods your muscle cells with energy. Additionally, creatine intensifies the growth of lean muscles and supports overall workout performance.
Q: Is creatine beneficial?
A: Creatine is among the most-researched bodybuilding constituents. Creatine supplementation is affordable and scientifically proven to offer users many benefits, including the growth of lean muscles, strength gains, better performance, and improved brain, heart, and joint health, among numerous other perks.
Q: How safe is creatine?
A: In healthy adults and the relevant dosages, creatine products have reported zero side effects. Additionally, science has proven that specific dosages of creatine are generally safe. Still, it is safe to get a medical consultation before taking creatine supplements. Also, do not take more creatine to get results faster.
Q: Who is creatine for?
A: A higher daily creatine intake is perfect for supporting intense training. However, creatine is not only for athletes and bodybuilders. It is also an effective supplement if you have started working out or hit the fitness plateaus. Additionally, you can take a creatine supplement to support joint, heart, and brain health. However, creatine should never replace any standard medical treatment.
Q: Which is the best time to consume creatine supplements?
A: An effective creatine supplement is free from stimulants and other ingredients that can affect your daily schedule. Thus, it does not make a difference when consuming the creatine supplement. However, manufacturers suggest you drink one serving of creatine before exercising and the other after working out. As a pre-workout, creatine floods your system with the energy needed to sustain any type of exercise. As a post-workout, creatine accelerates recovery.
Q: Can creatine affect sleep quality?
A: Creatine supplements are free from stimulants, thus unlikely to keep you awake at night. However, read the product’s label to rule out the possibility of containing any form of stimulant.
Q: Which is the best way to consume creatine?
A: A significant percentage of creatine supplements are in powder form. As per the maker, the best way of taking creatine is to mix the creatine powder with either cold or hot beverages, including plain water. Also, most are flavorless and sugarless hence will not alter the taste of your drink. Equally, there are creatine supplements in the form of easy-to-swallow capsules. Ensure you read the manufacturers’ dosage requirements before taking creatine supplements.
Q: Should I consume creatine supplements before or after the workout?
A: If you want to maximize the creatine benefits, it is best to commune creatine supplements before and after the workouts. Increased creatine intake can boost your performance and recovery both.
Q: Is it possible to lose muscle mass if I stop taking creatine?
A: Even after you stop taking creatine, your muscle mass remains intact, provided you are on the proper diet and regularly working out. However, you may feel lighter and probably lose a few pounds since creatine forces your system to have more water weight.
Q: Is creatine addictive?
A: Creatine supplements are free from stimulants and psychotic ingredients. Thus, users are unlikely to develop withdrawal symptoms after stopping creatine intake.
Q: Creatine shuttle? What is it?
A: A creatine shuttle is said to increase the absorption rate of creatine in the body. Some folks use dextrose and glutamine to increase the bioavailability of creatine in their system.
Q: Does creatine lead to fat gain?
A: On the contrary, creatine is said to support fat oxidation. You may notice short-term weight gain when consuming creatine, increasing fluid retention. However, when you follow a regular workout plan, get quality sleep and consume an ideal diet, you can gain lean muscle mass instead of fat.
Q: Is creatine ideal for women?
A: Numerous results show that creatine has zero influence on sex hormones. Hence, creatine can support your fitness and bodybuilding goals, whether male or female.
Q: Are there creatine supplements for vegans?
A: Not all creatine supplements are plant-based as they are cost-effective to source and produce. Still, read the product label to ensure zero animal-based ingredients in your preferred creatine supplement.
Q: Where can I get creatine supplements?
A: Creatine supplements are readily available in most online stores. You can opt to buy direct from the manufacturer (which is highly recommended) or in specific reputable online stores such as Amazon.
Q: How much creatine does my body naturally produce daily?
A: As per experts, you can produce about 2-3g of creatine daily.
Q: Is it a must I take a creatine supplement?
A: It is not mandatory to consume creatine supplements. However, if you wish to accelerate muscle development, it is best to consume a minimum of 10g of creatine daily. However, exceeding 20g of creatine is a waste.
Q: What is the difference between creatine and creatinine?
A: Creatine is a molecule naturally occurring in the muscle cells, while creatinine is a metabolism by-product from creatine phosphate and creatine. Creatinine is naturally removed through the kidneys after metabolism.
Q: Which are the top-rated creatine supplements in the market today?
A: XWERKS LIFT, CrazyBulk CRN-5, and Performance Lab Maintain among the best three creatine formulas in the market today. Still, any of the best creatine supplements in the market today is top-rated and can deliver you powerful results.
The 9 Best Creatine Monohydrate Supplements in 2022 – Final Word
Creatine supplements remain popular in the fitness and sports space. It is proven to support big wins in folks looking to grow their muscles and enhance their athletic and bodybuilding goals. Some of its known benefits include supporting mass muscle gain, increasing lean muscles, improving recovery, and boosting brain, joint, and heart health. However, it would be best to buy an ideal creatine supplement to get any perks.
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Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.