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Best Creatine for Muscle Growth [2022] Top Creatine Monohydrate Products

Anyone who is interested in enhancing their performance in the gym or on the field needs to know about creatine. This is a non-protein amino acid that is actually a combination of three amino acids:

  • Arginine
  • Glycine
  • Methionine

It is created naturally in your body and is also found in things like seafood and red meat. Additionally, creatine is one of the most popular dietary supplements on the market today. There are many people who use this supplement and there has been a lot of research that has gone into it.

Most creatine is in the muscles and 1 to 2% is processed into creatinine that is filtered into your urine. Therefore, in order to maintain normal creatine levels, you need 3 to 5 grams of creatine daily- based on muscle mass- to maintain normal creatine levels in your body.

You can get approximately 50% of your daily creatine requirement from your diet and the other 50% is naturally synthesized in your body. Typically, vegetarians have less creatine in their bodies because the primary dietary source of this compound is meat. Even with non-vegetarian supplementation, you can only increase creatine levels by 20 to 40%. Research indicates that the best way to increase creatine stores in the body is through the use of supplements.

By using a creatine supplement, you can increase the concentration of creatine in your muscles, which improves performance in HIIT training. Research indicates that using creatine supplementation both short and long-term, up to 5 years, is well-tolerated and completely safe for healthy individuals.

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9 Best Creatine Supplements for Muscle Growth

Now that you know more about creatine, the various forms of it, and how we choose the ones on this list, let’s take a closer look at these supplements. We have found what we believe are the 9 best creatine supplements for muscle growth.

  • XWERKS Lift
  • CRN-5 Creatine by CrazyBulk
  • Onnit Creatine
  • Performance Lab Maintain
  • Optimum Nutrition Creatine Powder
  • Cellucor Creatine Monohydrate
  • Beast Sports Creature Creatine
  • Elm & Rye Creatine
  • NSP Nutrition Muscle Power Creatine

1. XWERKS LIFT

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XWERKS is a well-established and respected company in the world of nutritional supplements. Their product, LIFT, is all you could ever want in a creatine supplement. It is made with pure, micronized creatine monohydrate. There are 80 servings per bag. Since all of the research indicates that pure creatine monohydrate is the most effective, XWERKS went with it. They didn’t try to bring something new to the table.

Each dose of XWERKS LIFT offers a high dose of creatine monohydrate. Since it is unflavored, you can combine this product with your smoothie, shake, or any other drink you consume while working out.

XWERKS LIFT costs approximately $49 per package, which contains 80 servings of 5-gram dosages. That means this is one of the best deals on our list. In addition to being a great value, the company is well-known and respected in the industry. They are known for producing high quality nutritional supplements.

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2. CRN-5 Creatine by CrazyBulk

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CrazyBulk is a nutritional supplement company that offers supplements for a variety of uses, including for losing weight, gaining weight, and building muscle. Their creatine supplement, CRN-5 Creatine, is one of the most well-known. This creatine supplement will cost you $49 for 30 scoops, at 10.2 grams per scoop.

According to CrazyBulk, their supplement will improve your strength, muscle pump, and HIIT training results.

Regular creatine is in all of the creatine monohydrate supplements. However, CRN-5 Creatine by CrazyBulk is a combination of 5 different types of creatine to increase efficiency.

The forms of creatine included in this supplement include:

In order to offer you hydration and replenishment following an intense workout, CrazyBulk also includes:

  • Sodium
  • Potassium
  • Magnesium

Studies indicate that you should make sure that you are consuming a lot of water when you are taking a creatine supplement. CRN-5 Creatine is one of the best nutritional products on the market.

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3. Onnit Creatine

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At this time, Onnit is one of the best brands for weightlifting supplements on the market, so it obvious that their creatine would be included in our list of best creatine for muscle growth. Their monohydrate creatine supplement allows you to gain strength/muscles, which will boost your effectiveness when you work out.

Onnit Creatine is number three on our list and contains 30 doses for $15. When compared to the other creatine supplements listed here, each dose of Onnit’s Creatine has 5 grams of micronized creatine monohydrate. As you can see, they are not stingy with either dosage or scoop amount.

Creatine is needed by the body for the production of ATP. This formula is a lot like the other monohydrate supplements on this list. Therefore, you should know that you’re likely to end up with significant power growth/repetitions when lifting weights, along with guaranteed lean muscle mass and strength gains.

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4. Performance Lab Maintain

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SPORT Maintain creatine supplement by Performance Labs replenishes muscles with critical nutrients while also providing long-lasting muscle building effects. The company reports that if you get into the routine of consuming this supplement on a daily basis, you will experience power, persistence, and strength. The same thing goes for the other creatine products on the list: consistency is key.

Maintain is different than most of the other powdered supplements on the list- it comes in capsule form. According to Performance Lab, healthy adults can take up to 10 capsules daily. In order to improve muscle growth, you need to take 6 to 10 pills daily.

A 6-capsule dose of Maintain contains approximately 3,000 milligrams of creatine, which is less than some of the other supplements on the list that come in powder form. Since it’s easier and more convenient to take, many people find taking a capsule a lot easier than taking a powder.

In addition to the 3,000 milligrams of creatine, each dose of Maintain contains 1,600 milligrams of beta-alanine. This is to compensate for the lower amount of creatine found in the other brands.

Performance Lab is known for providing an efficient encapsulated alternative. Therefore, if you prefer a capsule over powder, and you want a company you can trust, Performance Lab is the best option. That being said, it is a bit more expensive, costing $44 for 60 capsules, which is only up to 10 servings.

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5. Optimum Nutrition Micronized Creatine Powder

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Optimum Nutrition is one of the best, most popular nutritional supplement companies listed here. Their Micronized Creatine Powder is one of the best supplements on the market today. This supplement offers 5 grams of creatine monohydrate to facilitate ATP recycling, thereby providing:

  • Efficiency
  • Stamina
  • Muscle growth
  • Strength

Each dose of Micronized Creatine by Optimum Nutrition contains zero calories and zero carbs. This product is a lot like the other high-quality supplements listed here. You will not find any unnecessary components in this creatine supplement.

Another reason this is one of our favorite options is because there is a variety of package sizes available. You can find Micronized Creatine in the following sizes:

  • 30 doses
  • 60 doses
  • 120 doses
  • 240 doses
  • 400 doses

The price for a 30-dose pack is around $10.99.

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6. Cellucor Creatine Monohydrate

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Cellucor is one of the most popular nutritional supplement brands on the market and their creatine formula lives up to that reputation. Cellucor’s Creatine Monohydrate is one of the best deals on our list, costing as low as $20 for 72 doses.

Since creatine is known for building muscle, by using Cellucor Creatine Monohydrate on a daily basis, you will be able to harness the potential of monohydrate to assist with building lean muscle mass. Cellucor is comparable to other high-ranking creatine companies because they have micronized their creatine to make it easier to take and absorb in the body, making it one of the most recognizable products on the market today.

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7. Beast Sports Creature Creatine

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Creature Creatine from Beast Sports stands out among the many brands on the market due to their unique name and packaging. In addition, they are different because of their flavor variety:

  • Cherry limeade
  • Beast punch
  • Citrus
  • Pink lemonade

The motto for their Creature Creatine is “unfair advantage for next-level performance.”

According to Beast Sports, their formula will boost the number of reps you can bench press, increase your sprint speed, and facilitate lean muscle building. This is one of the most effective supplements on the list that allow you to maintain maximum efficiency for a long time.

Like some of the other high-quality creatine powders on our list, there are five forms of creatine in this formulation:

Creature Creatine is offered in powder form and capsules- but most people choose the powder form. Each scoop gives you 4 milligrams, and one scoop equals a dose. Simply mix one scoop with a glass of water before and after a workout.

This creatine supplement will help improve muscle strength and long-term muscle mass, along with a quicker recovery and other benefits. Creature Creatine is not expensive, costing only $30 for 60 servings.

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8. Elm & Rye Creatine

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As a company, Elm & Rye have earned a reputation for producing quality nutritional and fitness supplements. Their creatine formula continues that tradition. Things such as decreased exhaustion, increased effectiveness, and muscle development are stimulated by this product, which also assists with enhancing endurance during interval training.

Just like the other creatine supplements listed here, Elm & Rye Creatine boosts energy levels, supports muscular development and recovery, and improves capacity. This is another creatine option that comes in capsule form. Each dose contains 1,400 milligrams creatine per dose.

Again, since it’s in capsule form, it’s much easier and more convenient to take because you don’t have to mix it with anything. Simply swallow the capsules with a glass of water and you’re done. This creatine will cost you $50 per package, which contains 60 capsules.

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9. NSP Nutrition Muscle Power Creatine

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NSP Nutrition is located in Florida. Their Muscle Power Creatine promises to stimulate muscles for:

  • Quick increase in strength
  • Fat burning
  • Muscle mass

Using this formula on a regular basis will bring you a variety of benefits. Muscle Power is competitive than some of the other highly ranked options listed here. This supplement will only cost you $28 for 60 doses. Each dose contains 5 grams of creatine.

This is one of the best solutions for individuals who want to improve muscle strength by using 100% creatine with no additives. Plus, it’s only $0.50 per dose, which means it’s great for those on budget.

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XWERKS Lift 80 Servings
CrazyBulk CRN-5 Creatine 30 Servings
Onnit Creatine 30 Servings
Performance Lab Maintain 10 Servings
Optimum Nutrition Creatine Powder 30-400 Servings
Cellucor Creatine 72 Servings
Beast Sports Creature Creatine 60 Servings
Elm & Rye Creatine 60 Capsules
NSP Nutrition Muscle Power Creatine 60 Servings

How We Chose the Best Creatine Supplements

There are three things that creatine companies claim their supplements will improve:

  • Muscle mass
  • Strength
  • Effectiveness

However, the truth is, many of them do not deliver on that claim. In the next section, we’re going to show you what we believe to be the 9 best creatine supplements on the market. Before we do that, we’re going to explain to you the criteria we used to choose these supplements.

Cost/Benefit Comparison

Creatine is one of the more affordable workout supplements on the market. This means that you don’t have to spend a lot of money to get a decent creatine supplement. You will find that even the most effective creatine pills cost as little as $0.50 per dose. When we were choosing the best creatine supplements, we considered cost vs. benefit.

While it’s true that creatine is one of the more affordable supplements, there are some companies that charge a high price for their products. You can find a high-quality creatine supplement for $10 to $100 for a one-month supply. However, be cautious and skeptical of those that charge a higher price.

This is why our list contains some inexpensive alternatives that offer the same benefits as the more expensive options.

Credibility/Expertise of the Company

The second thing we looked at is the credibility/expertise of the company. There are some that have been around for several decades and there are some that are just starting out in the nutritional supplement arena. Either way, the age of the company did not affect our opinion of the product.

That being said, we did choose creatine supplements from those companies that have a proven track record for producing high-quality products.

Transparent/Clean Labels

Many of the lower quality creatine supplements include creatine as part of a patented formula, which means it’s impossible to detect how much of each component is in the product.

On the other hand, some offer creatine supplements as a combination of the various types of creatine. These products are usually primarily creatine monohydrate and only trace amounts of the others.

We looked for transparent/clean labels on the products that we listed here. You can be sure that these products only have the dosage you need to obtain the necessary benefits.

Benefits Clearly Stated

One thing you should know about creatine supplements is that it will not magically speed up muscle growth. The supplement itself is not going to make you a hero- you have to put in some effort as well. Therefore, you must be skeptical of any creatine supplements that makes excessive claims or overstate their benefits.

Effective Creatine Dosages

Since creatine falls within the category of workout supplements requiring a certain, confirmed dosage, most of the creatine powders have a scoop size of 4 to 5 grams. This amount is comparable to the amount found to be effective in research studies. The creatine pills/capsules have a smaller amount.

Experts recommend that, for maximum effects in building muscle mass, you choose supplements that have 3 to 10 grams of creatine per day.

Low Amount of Fillers

Most people who are using creatine are doing so for creatine. They are not interested in other substances, such as amphetamine, protein, or others. We preferred creatine supplements that had no added ingredients/fillers.

The exception to this rule was a supplement that contains electrolytes, such as potassium and sodium, or other non-aggressive substances. This is only to help keep you hydrated.

The best creatine supplement is not going to have a lot of added ingredients.

Texture/Mixability

There are some creatine supplements that are known for being difficult to mix. These powders clump and stick together, forming grainy pockets. Any attempts to make a decent shake will fail.

On the other hand, some of them are really easy to mix and create a smoother shake with a better flavor. We tested the supplements we’ve included here for texture and mixability.

Micronized Absorbability

In order to improve absorbability, many of the creatine companies have used micronized creatine. This is because research indicates that your body is able to absorb it better when the creatine particles are decreased.

One thing you should know is that the creatine supplement you use is only going to be as effective as the amount your body can absorb. The more creatine is absorbed by your body, the greater the effects. Therefore, if you want to improve absorption or digestibility, you should try micronized creatine pills.

How Does it Work?

As we mentioned, creatine is a very popular supplement both in the research lab and in the world. There are many people who study it and many people who are using it and seeing great results. There have been lots of studies that have indicated a variety of benefits from using creatine supplementation.

Results from some studies indicate that creatine supplements increase water content in the muscles, which augments muscle stiffness/resistance to stretch. Neural outflow from tissues is controlled because of the increase in muscle mass. Therefore, creatine is believed to enhance the effects of resistance training and improve aerobic endurance.

Creatine and phosphate combine to create creatine phosphate, which helps with cellular energy production. That is, creatine phosphate facilitates the creation of adenosine triphosphate, or ATP, which is a significant source of energy in the cells.

The International Society of Sports Nutrition states that using creatine supplementation within established guidelines is both effective and safe. You will see an improvement in your lean body mass and strength- and you will decrease your chances of injuring yourself during a workout.

Types of Creatine

If you’ve spent any time learning about the world of dietary supplements, you know that creatine is one of the most commonly studied. This molecule is naturally produced by your body and has several very important roles in the body, including producing energy. In addition to your body producing creatine, it can also be obtained through diet- especially meat.

That being said, you can increase the amount of creatine in your body by taking it as a dietary supplement. According to the experts, supplementing creatine can improve your workout performance, as well as fight off certain diseases.

However, when you start shopping for a creatine supplement, you will find that there are several options available. If you don’t know a lot about creatine, it can be quite difficult to choose the best one. In this section, we’re going to look at the six most common forms of creatine. Then, in the following section, we’re going to take a look at the 9 best creatine supplements for muscle growth.

Creatine Monohydrate

First of all, the most common form of creatine is creatine monohydrate. This is the type of creatine that is typically used in research studies. That is, most of the beneficial side effects, including improvement in upper and lower body workout performance, have been observed using this form of creatine.

Creatine monohydrate is composed of one creatine molecule and one water molecule- but there are a few ways that it could be processed. In some cases, the water molecule has been removed, which creates creatine anhydrous. By removing the water, the amount of creatine in each dose is increased. This means that creatine monohydrate is 90% creatine, while creatine anhydrous is 100% creatine.

In other cases, creatine is processed to enhance water solubility, which could increase your body’s ability to absorb and use it.

That being said, even though there are some differences in processing, they are equally effective with equal doses.

Not only does creatine monohydrate increase strength, but it also increases water content in muscles, which can be beneficial for muscle growth.

Most of the research implies that creatine is safe to use and there have been no significant side effects. Users may experience some minor side effects, such as cramping or upset stomach- but this can be relieved by consuming creatine in smaller doses instead of one big one.

Since it’s safe and effective- as well as affordable- creatine monohydrate is considered the gold standard when it comes to this supplement. When new forms are released, they are compared to creatine monohydrate before being recommended.

Creatine Ethyl Ester

Some creatine companies use creatine ethyl ester and claim that it is better than other forms, including monohydrate. There is some research indicating that it may be easier for the body to absorb than monohydrate. In addition, because of the differences in rates of uptake by muscles, there is some belief that it may outperform monohydrate.

On the other hand, one study comparing the two directly revealed that creatine ethyl ester is not as effective at increasing creatine in the muscles and blood than monohydrate. Due to these findings, it is not recommended to use the ethyl ester form of creatine.

Creatine Hydrochloride

Creatine Hydrochloride, or creatine HCL, has surged in popularity with some of the companies that produce creatine supplements as well as those who use it. The most likely reason for this surge is reports that it is more water soluble than other forms.

Since it’s more water soluble, users can take a smaller dose. This means that the minor side effects, such as upset stomach, are greatly reduced. However, at this time, there has not been much research in this area, so it’s just speculation.

One study did reveal that creatine HCL is 38 times more water soluble than monohydrate- but there have not been any human trials published on the effects of creatine HCL.

Due to the large number of studies that support the effectiveness of the monohydrate version of creatine, researchers cannot claim HCL as superior. There must be further experimentation to compare the two.

Buffered Creatine

Some of the creatine supplement producers have added alkaline powder to their creatine in an attempt to improve the stability of the supplement in the stomach. This is known as buffered creatine. It is believed that this increases the potency of the product and reduces side effects like cramping and bloat.

One study compared buffered creatine with the monohydrate form and found that there is no difference in effectiveness or side effects between the two. Of course, this also means that buffered creatine is not worse than creatine monohydrate- but it’s not better either. Therefore, since there’s no clear evidence that buffered is better, monohydrate is still the winner.

Liquid Creatine

Most of the creatine supplements you find are in powdered form. However, there are some ready-to-drink versions. There’s not much research on this form of creatine, but the limited studies there are indicate that liquid creatine, or creatine serum, is not as effective as monohydrate powders.

Another issue with liquid creatine is that research indicates creatine tends to break down when left in liquid form for several days. This is why it’s recommended that you mix the powder with water when you’re ready to drink it. Most of the research done used powders that were mixed immediately before consumption. Therefore, it is believed that this is the best way to consume your creatine supplement.

Creatine Magnesium Chelate

Creatine Magnesium Chelate is creatine that has been chelated with magnesium. This just means that a magnesium molecule has been fused with a creatine molecule.

One study looked at strength/endurance on a bench press workout between three groups:

  • One was given creatine monohydrate
  • One was given creatine magnesium chelate
  • One was given a placebo

The groups that were given monohydrate or magnesium chelate saw improvement in their performance compared to the placebo group. However, there was no difference in improvement between the two. These results indicate that the magnesium chelate version of creatine may be effective- but it’s still not better than monohydrate.

Benefits of Creatine Supplementation

Let’s take a closer look at some of the benefits of creatine supplementation:

Creatine helps with energy production

When you take a creatine supplement, the phosphocreatine stores in your muscles are increased. Phosphocreatine helps in the creation of ATP, which is necessary for energy and basic life functions.

When you work out, ATP breaks down to make energy. The resynthesis of ATP limits your ability to perform at max intensity. ATP is used much faster than it’s reproduced.

Basically, a creatine supplement will increase phosphocreatine stores, which allows you to create more ATP to fuel muscles during HIIT exercises.

Creatine supports a variety of other muscle functions

Creatine supplements are popular and effective for increasing muscle mass. It’s believed to alter the cellular pathways that result in new muscle growth. For example, it increases the production of proteins that make new muscle fibers.

In addition, it increases insulin-like growth factor, or IGF-1, which is a hormone that promotes increased muscle mass. Creatine also increases the amount of water in your muscles, referred to as cell volumization- which results in increased muscle mass.

There is some research indicating that creatine reduces the levels of myostatin in your body, which stunts muscle growth.

Creatine improves performance in HIIT workouts

Since creatine improves ATP production, it will dramatically improve performance during HIIT workouts.

Creatine improves a variety of factors, such as:

  • Muscle endurance
  • Strength
  • Resistance to fatigue
  • Recovery
  • Ballistic power
  • Muscle mass
  • Brain performance
  • Sprint ability

The good thing is you don’t have to be an advanced athlete to reap the benefits of creatine.

Creatine speeds growth of muscles

When it comes to increasing muscle mass, creatine is the most effective supplement in the world. Simply taking it for 5 to 7 days will provide you with significant changes to your lean body weight and muscle size.

Initially, this increase in size is due to water content- but in time, you will see muscle fiber growth. In the long run, you can improve your gym performance.

Creatine may improve symptoms of Parkinson’s disease

Parkinson’s disease is a condition that is characterized by a reduction in the dopamine level in the brain. Dopamine is a critical neurotransmitter in your brain. The reduced dopamine levels result in brain cell death and other symptoms, including:

  • Speech impairments
  • Loss of muscle function
  • Tremors

Often, in order to try to avoid losing muscle function, many patients with Parkinson’s will weight train. One study revealed that creatine with weight training improved their overall strength and daily functioning when compared to weight training alone.

Creatine may fight neurological conditions

One of the primary causes of several neurological conditions is a reduction in phosphocreatine in the brain. Since creatine can increase phosphocreatine in your body, it may reduce progression of some of these conditions.

These include:

Creatine has also been shown to provide benefits against ALS, or amyotrophic lateral sclerosis.

Though more research is needed, there are some indications that creatine supplements can guard against a variety of neurological conditions when used in conjunction with conventional medicine.

Creatine can improve brain functioning

According to research, creatine plays a critical role in brain function and health. When performing difficult tasks, your brain uses a lot of ATP. As we have mentioned, a creatine supplement can increase phosphocreatine in your brain, which helps with the production of ATP. In addition, a creatine supplement may also increase mitochondrial function and dopamine levels, which can have an effect on brain function.

Since meat is the best natural dietary source of creatine, vegetarians typically get less than someone that eats meat. In fact, one study revealed that vegetarians who take a creatine supplement experience a 20 to 50% improvement in some intelligence and memory test scores.

Research indicates that older individuals who use a creatine supplement for two weeks see a significant improvement in their memory and ability to recall. Additionally, research indicates that these individuals using creatine supplementation experience an improvement in overall brain functioning, are protected against neurological conditions, and experience a reduction in loss of muscle/strength due to age.

Even though research results are positive, there is more needed using young and healthy individuals who consume meat/fish on a regular basis.

Creatine is safe and easy to use

Finally, in addition to the above benefits, creatine is one of the cheapest, but safest supplements on the market. It has been researched for over 200 years and many studies indicate that it’s safe for long term use. Some clinical trials have lasted up to 5 years and they all report no adverse effects.

Frequently Asked Questions about Creatine

Though creatine has been studied and used for some time now, there are still lots of questions that come up about it. Below, we’re going to take a look at some of the frequently asked questions about creatine.

What is creatine?

As we explained earlier, creatine is an amino acid that is made of three amino acids: methionine, arginine, and glycine.

What does creatine do?

The primary role of creatine is to provide energy to your muscles, to facilitate quick, explosive movements. Your body produces creatine naturally, but it can also be obtained with natural sources in your diet, such as meat. If you are a vegetarian or you’re not getting enough in your daily diet, supplementation is a good idea. After all, it’s pretty clear that additional creatine monohydrate is helpful for workouts.

Should I take creatine and why?

Ultimately, you must make the decision about whether or not you will be taking creatine.

Most bodybuilders will use creatine at some point in their lives for all of the benefits it offers. However, you must make sure to do your due diligence before you start taking it yourself.

What does “creatine loading” mean?

Creatine loading is a common practice. This term describes the practice of consuming a higher dosage of creatine during the bulking phase and decreasing that dose during the maintenance phase. For example, during the bulking phase, you’ll want to consume 20 grams creatine and 5 grams during maintenance.

When should I take creatine?

Honestly, when you take your creatine is irrelevant. Most of the time, it is recommended that you take a large dose prior to your workout to improve performance and a small dose following it to help with recovery.

How should I take creatine?

As you have seen in our reviews, there are three forms of creatine: two of them are powders (flavored or unflavored), which you can mix with water or other beverages based on your preference. You can even add them to your protein shake if you wish.

The final form of creatine is capsules- and you’ll need at least 2 capsules per dose with a glass of water.

Will I lose muscle when I stop taking creatine?

If you have been taking creatine for some time, you are not going to lose muscle after you cease taking it. That being said, since creatine forces your body to hold on to water, you are likely to lose a few pounds- but it’s just water weight shedding off.

Does creatine have an effect on the kidneys?

Most of the studies show that taking large doses of creatine for an extended period of time will not have detrimental effects on the body. However, a few of the studies do indicate that if you’re already suffering from kidney issues, it may have an effect on your kidneys. Therefore, it’s necessary to consult with your physician before taking this step.

Should creatine be cycled?

There are arguments on both sides of the fence when it comes to creatine cycling. Some people support it, others are against it. That being said, most athletes support cycling of creatine. After all, when you use it for an extended period of time, the beneficial effects will eventually taper off.

What is the difference between serum and powder, and which is better?

Since creatine serum came onto the market, this has been a hotly debated topic. The main difference between the two is that the serum is a liquid. There is some research indicating that the creatine breaks down when in liquid form for an extended period of time. However, the truth is, it comes down to what you prefer. Some prefer to use the liquid because they’re more convenient, and others prefer powder.

Does creatine have negative side effects?

According to the research thus far, there are no significant side effects associated with using creatine. That being said, some users have reported minor side effects, such as diarrhea, gas, and bloating. Once the dosage is reduced, these issues should clear up fairly quickly. There are no long term adverse side effects. However, there are some positive effects, increased strength, increased energy level, and weight gain.

Is creatine unstable as a solution?

Yes, it is true that creatine is unstable as a solution. It will ultimately degrade into creatinine, which is useless to your muscles. Therefore, you should consume your creatine soon after you mix it. It should not be left longer than 6 to 8 hours. If it is, throw it out and mix up a new batch.

What is the best brand available?

There are so many brands on the market, it’s hard to tell which is best if you don’t know what to look for. That is why we put together this list of what we believe are the 9 best creatine supplements for muscle growth.

How much does creatine cost?

While price is a good indicator of quality, it doesn’t mean that you have to pay a lot to get a quality supplement. On average, you will pay around $20 to $30 for a 500-to-1,000-gram container. If you’re sensitive to prices, you should know that you can often find better deals online than you would in the retail environment.

Is micronized creatine better, or is it just hype?

Micronized creatine is an interesting phenomenon. Basically, it’s just creatine that has been processed into a fine powder. These particles are up to 20 times smaller than a typical creatine particle.

There is no question that micronized creatine dissolves better in liquid. In addition, it’s believed that smaller particles allow your body to absorb it faster and get into the bloodstream.

If you have stomach issues with regular creatine, you may find that micronized creatine prevents those issues. Many of the top options on the market are already using micronized particles. This is a trend that will be likely to continue- and even accelerate- in the future.

Conclusion

There are lots of people in the workout and bodybuilding arena that are using creatine supplements. However, there’s not a lot that is known about this. There are several versions and many of the supplements actually utilize a few of them. As you can see, creatine is safe and effective when used properly. You don’t have to worry about significant side effects or health problems. This supplement actually supports your overall health and well-being. Hopefully we have been able to help you decide whether you are ready to start taking a creatine supplement and which one you should try.

RELATED:Best Pre Workout 2022 – Top Pre-Workout Supplement

Citations

L-Arginine: Uses, Side Effects, Interactions, Dosage, and Warning. (2019). Webmd.com. https://www.webmd.com/vitamins/ai/ingredientmono-875/l-arginine

Glycine: Uses, Side Effects, Interactions, Dosage, and Warning. (2012). Webmd.com. https://www.webmd.com/vitamins/ai/ingredientmono-1072/glycine

Methionine: Uses, Side Effects, Interactions, Dosage, and Warning. (2019). Webmd.com. https://www.webmd.com/vitamins/ai/ingredientmono-42/methionine

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