Best Creatine Supplements: Compare the Top Brand Products

If you’re looking for gains, you came to the right place. Creatine supplements have revolutionized the bodybuilding and fitness industry. What used to be the most talked-about secret in the fitness and sports world turned into the most widely used supplement.

Creatine is one of the most studied supplements in history, widely used by athletes and bodybuilders, and it’s named after the Greek word for meat – kreas. Identified as a natural structure of the muscle and brain tissue, it is naturally produced by the amino acids arginine and glycine.

During high-intensity workouts, creatine reduces fatigue and helps muscles produce energy. If used correctly with time spent in the gym, creatine can help increase muscle, improve exercise performance and enhance strength.

Not only does it help you get stronger, but creatine has also been shown to help with a multitude of other things like brain, heart, bone, and liver health.

The Best Creatine Supplements To Buy In 2022

A lot of work goes into researching and compiling a list of the best creatine supplements. We put a team together that executed detailed due diligence of the market and came up with the following list of the best creatine monohydrate supplements.

XWERKS Lift100% Pure micronized creatine monohydrate, the most effective form of creatine backed by hundreds of studies.
CrazyBulk CRN-5 CreatineContains 5 sources of creatine – Monohydrate, creatine HCL, Ethyl Ester, Citrate Pyruvate & Tri-Creatine Malate to ensure better muscle recovery.
Onnit CreatineFormulated with Crepure micronized creatine monohydrate to deliver optimum results.
Performance Lab MaintainThe most impactful Blend of creatine monohydrate, iron, and beta-alanine
Cellucor Creatine MonohydrateAn exceptional micronized creatine monohydrate formula.
Optimum Nutrition Micronized Creatine PowderThe most impactful flavorless creatine monohydrate formula.
Beast Sports Creature CreatineBlended with 5 creatine variations in multiple flavors.
NSP Nutrition Muscle Power CreatineThe best unflavored creatine monohydrate available on the market.
Elm & Rye CreatineCreatine monohydrate in capsule form to help build muscles and burn fat.



XWERKS Lift helps provide you with increased muscle mass and strength, unlike other creatine monohydrate supplements. This high-quality micronized creatine supplement is pure and flavorless. The product contains no gluten, dairy, or sugar, so it is safe for all users. That’s what makes it one of the best creatine supplements.

When supplementing with creatine HCL, creatine monohydrate, and other types of creatine, you enhance the production of ATP in your body. ATP is the energy your cells use for short bouts of physical activity, like squats or sprinting. Simply put, an increase in ATP can lead to an increase in performance and strength. Studies have shown that using this creatine can lead to a 9.76 kg increase in squatting and a 6.85 kg increase in bench pressing power. The strength increase varies from 8% to 14%.

One bag of XWERKS Lift will provide you with 80 servings of 5 grams. Patience is important as it takes 2-4 weeks for the creatine to start working. There is no specific time when XWERKS Lift should be taken. Just mix it in your drink and enjoy it once per day, at your convenience.

The manufacturer recommends that this highly-rated creatine supplement be consumed with a scoop of other XWERKS products in order to get better results.

IngredientsCreatine monohydrate
Side effectsFree from side effects
Dosage1 serving daily (or prescribed by medical expert)

Price: $39.00

CrazyBulk CRN-5 Creatine


CrazyBulk CRN-5 Creatine is an ideal creatine supplement for weight lifters and is recommended for people who undergo intense workouts and heavy lifting. It is made of five types of creatine that come in mango and orange flavors, unlike other creatine monohydrate supplements.

As a well-known secret among pro bodybuilders, creatine helps with better pumps and some serious muscle growth. With sufficient hydration of the muscles, this intensive creatine compound will give you visible muscle growth results that most creatine supplements can’t offer.

CRN-5 will give you the required strength to push your body past the limits and feel energized like never before. The energy for high-intensity workouts will be at max, and the fatigue will be reduced. This creatine supplement ensures insane muscle mass increment. Being rich in micronized creatine monohydrate, this creatine supplement ensures better muscle recovery.

The offered combination of minerals and five creatine types will give you fast results within 30 days. Creatine monohydrate, creatine hydrochloride, creatine ethyl ester, creatine citrate pyruvate, and tri-creatine malate are responsible for maximizing the power during workouts. Magnesium, potassium, and sodium are intended to keep your muscles hydrated, reduce fatigue and help you lift heavier weights to build lean muscle mass.

To achieve this, you should mix 250 – 400ml water with a 1 x 10.2g scoop of CrazyBulk CRN-5 Creatine. For best results, drink it 20-30 minutes before exercise.

  • Creatine monohydrate
  • Creatine hydrochloride
  • Creatine ethyl ester
  • Creatine citrate pyruvate
  • Tri-creatine malate
  • Side effectsFree from side effects
    Dosage1 serving daily (or prescribed by medical expert)

    Price: $48.99

    Onnit Creatine


    Vegan, soy-free, and dairy-free, Onnit Creatine Monohydrate is one of the best dietary supplements offered on the market. The only ingredient in each serving is 100% Creapure or micronized creatine monohydrate.

    The recommended use of this creatine supplement is 2 scoops or 5 gr, and the whole container provides for 30 servings or 150 gr. Onnit Creatine should be taken with about 240ml of water or a beverage of your choice.

    This is one of the most popular powdered creatine supplements among athletes and bodybuilders because it promotes high workout performance, strength, and durability. Wrestlers and sprinters widely use it. The higher doses of amino acids present in this creatine supplement repair damaged muscle cells to boost muscle growth. That’s why this creatine powder is extremely effective in increasing muscle mass.

    Onnit creatine supplements undergo rigorous testing by the Informed-Sport program. The program’s certificate is an assurance that this product is safe for use and doesn’t contain any forbidden substances. Onnit products have the stamp for being among the best, meaning you can expect quality and real results from this product. By subscribing to the Onnit products, the customers receive 15% off the price.

    IngredientsMicronized creatine monohydrate
    Side effectsFree from side effects
    Dosage1 serving daily (or prescribed by medical expert)

    Price: $14.99

    Performance Lab Maintain


    Athletes need rest days in their training programs but no rest days in their supplementing routine. Performance’s Sport Maintain is the right choice for those days. It provides extended support for muscle growth and reloads them with nutrients.

    Muscles grow even after the workout is complete, and taking Sport Maintain extends the anabolic activity for 12 hours. If your body can’t absorb creatine easily, this creatine monohydrate formula

    Performance Lab created a completely safe and allergen-free creatine supplement product that uses caps made of a 100% natural fiber called pullulan or cultured tapioca to build muscle mass. Easily digested and absorbed into the body, these caps are 00-sized NutriCaps that are easy to swallow.

    Sport Maintain has a variety of ingredients that help your body during the resting period. The amounts per serving include 2.5 mg of NutriGenesis Iron+, 3000 mg of Creapure pH10, and 1600 mg of SR CarnoSyn Beta-Alanine.

    During those rest days, a dose of 6 capsules is enough to refresh the muscles. You should take 3 capsules in the morning on an empty stomach and then 3 capsules in the afternoon for better results. Capsules are often a preferred form of intaking creatine as the mess of preparing shakes is avoided.

    These slow-releasing nutrients come in one, two, or three-monthly supply packages, and their price varies.

    IngredientsCreatine, beta-alanine
    Side effectsFree from side effects
    Dosage6 capsules daily (or prescribed by medical expert)

    Price: $44.00.

    Cellucor Creatine Monohydrate


    Cor-Performance’s Creatine comes highly recommended by its users. Micronized Creatine Monohydrate is the only ingredient in this unflavored and water-soluble creatine supplement. The serving size is 1 scoop or 5g mixed in 240 – 300ml of water or a preferred beverage. The container provides you with supplies for over 2 months.

    For the loading phase, the manufacturer recommends 1 scoop to be taken four times per day in the period of 5-7 days. When switching to regular use, 1 scoop is enough before, during, or after the training session.

    Cellucor Creatine Monohydrate is an excellent choice for intensive workout sessions, improving muscle strength and endurance. Customers have reported that they don’t experience uncomfortable bloating and have a visible increase in muscle volume.

    Customers trust Cellucor’s high-quality and award-winning creatine supplements, along with the prompt and efficient customer service. The company sponsors numerous athletes and has won several awards for its work in the supplement industry.

    For every subscription, Cellucor awards a 20% discount to its customers.

    IngredientsCreatine monohydrate, Betaine anhydrous, Disodium phosphate
    Side effectsFree from side effects
    Dosage1 serving daily (or prescribed by medical expert)

    Price: $19.99

    Optimum Nutrition Micronized Creatine Powder


    This 100% pure Micronized Creatine Powder is one of Optimum Nutrition’s best products. The company that has been around for 30 years is a trusted brand among professionals and tests its products for banned substances.

    Add 5 gr or one rounded teaspoon of this easy-to-mix micronized powder into a beverage of your choice or a protein shake and watch your muscles grow in size.

    Micronized Creatine Powder is a carbohydrate-free and calorie-free product that supports muscle strength and size. Like most supplements of this kind, it is recommended for use in a healthy and balanced nutrition program.

    This flavorless powder is available in several packages convenient for all types of users. The smallest size available is 30 servings. You can also purchase 60, 120, 240, and 400 servings, depending on your needs. Optimum Nutrition’s micronized creatine is one of the best powdered creatine supplements mentioned in this list for muscle recovery.

    IngredientsCreatine monohydrate
    Side effectsFree from side effects
    Dosage1 serving daily (or prescribed by medical expert)

    Price: $10.99+

    Beast Sports Creature Creatine


    Beast Sports is a company with over 25 years of experience providing customers with high-quality sports products. Building and preserving muscle strength is their purpose!

    Their star product, Creature Creatine, is designed to boost performance levels and enhance muscles. Creature is designed to help muscles recover and grow in a short time. It allows you to push the body to work harder while at the same time avoiding fatigue. In the end, it’s all about performance.

    Two scoops of powder in 170 – 240ml of water are all you need to feel the energy. Take one 30 minutes prior and 30 minutes after workouts for best results. If you prefer using capsules, the recommended dosage is 6 capsules per day, 3 before and 3 capsules after training.

    Creature Creatine offers by far the most variety of flavors compared to other products on the market. You can choose flavorless, cherry limeade, citrus, pink lemonade flavor. There is also one with an exciting name called Beast Punch flavor.

    This mixture of several ingredients has zero calories and 60 servings per container. The ingredient list contains Biotin, Chromium, and Creatine. The advanced combination of 5 types of creatine includes Creatine Gluconate, Di-Creatine Malate, Creatine Anhydrous, Buffered Creatine, and the most common Creatine Monohydrate.

  • Creatine monohydrate
  • Di-Creatine malate
  • Creatine anhydrous
  • Creatine gluconate
  • Crea-Trona (a buffered form of creatine with 94% creatine and 6% of a buffering agent)
  • Side effectsFree from side effects
    Dosage2 servings daily (or prescribed by medical expert)

    Price: $29.99

    NSP Nutrition Muscle Power Creatine


    For almost half a century, NSP Nutrition has been a leader in helping customers build muscle mass and increase their strength. Numerous reviews show that Muscle Power Creatine fulfills the customers’ expectations and they keep coming back for more. It keeps them energized and refreshed during workouts.

    Muscle Power Creatine is a 100% pure, high-quality creatine monohydrate and contains no fillers or additives. Mix one scoop or 5gr of this sugar-free powder with a beverage of your choice or a carbohydrate drink.

    Customers have claimed that they have improved their overall performance in the gym since they started using Muscle Power. With 60 servings per container, there is an option of saving up to 20% for making bulk purchases.

    IngredientsCreatine monohydrate
    Side effectsFree from side effects
    Dosage1 serving daily (or prescribed by medical expert)

    Price: $27.99

    Elm & Rye Creatine


    Elm & Rye has chosen simplicity in the design and name of its product. Called simply Creatine, it comes in a package of 60 capsules. The capsules hide the treasure of 1400.00 mg of pure creatine monohydrate.

    Vegetable Magnesium stearate is another ingredient that is contained in the capsules. The role of this additive is to prevent the sticking of the ingredients and improve the consistency.

    Elm & Rye have their creatine supplements tested and publish the results to provide full transparency regarding the quality of every product. Packing more muscle mass, ensuring lean muscle development, and many more benefits are offered by the creatine products offered by this brand.

    This creatine product is a regular creatine monohydrate supplement filled with essential amino acids. Not all creatine supplements are capable of building lean muscle like this creatine product.

    The recommended dosage is 2 tablets per serving. A 20% discount is given to customers who will subscribe to Elm & Rye’s creatine monohydrate supplements and bodybuilding supplements.

    IngredientsCreatine Monohydrate
    Side effectsFree from side effects
    Dosage2 capsules daily

    Price: $49.99

    Overall, there is a huge variety of high-quality products to choose from in a range of prices, powder or capsules and flavored or flavorless. These highly reputable companies pay special attention to providing creatine of the utmost quality.

    Choosing the right product mainly depends on your need to combine several creatine types or just pure creatine monohydrate. It’s up to you whether you choose powder or capsules to ease the consumption of creatine. For the most part, price doesn’t need to be an issue as all of these brands offer affordable prices.

    Selection Process for Creatine Supplements

    To help you find the right creatine product to fit your needs we used a few different factors in our rankings.

    The first place we started our research was the manufacturers themselves. Reviews come really in handy here as the best marketing for a product is a satisfied customer. Product safety and purity are a must. These companies have to constantly strive to maintain quality products that undergo rigorous testing.

    Testing for heavy metals and impurities in products is a must in this industry, so it’s good to look for manufacturers who seek certification of their products. Such attention to detail is proof of the serious and professional approach to quality products. In the world of supplements, there is an overflow of information and low-quality products. Therefore it is a good idea to take note of these details. Having a good reputation is a must in this industry, so some manufacturers have been around for a long time for a reason.

    As mentioned previously, creatine is an affordable and easy-to-find supplement. We were looking for a high-quality creatine monohydrate that comes in a single form or combined with other types of creatine. Pure creatine monohydrate or a mixture of its various forms gives the best results. Each creatine compound form has different benefits that can produce results. Creatine can be mixed with almost anything, blended with post-workout carbs is always a good choice.

    Information on dosages is always provided on the instructions of the package. Creatine is safe for use mostly for everyone, however, it’s recommended to consult your physician about the dosage if you have concerns. If you have an underlying kidney disease you should typically not use creatine. The recommended standard dosage is about 5g per serving, but you should consider size, weight, and other factors before taking any kind of supplement.

    What you see is what you get. That is the best policy, and manufacturers should abide by it. When a customer reads the product label, it should contain clear and transparent information. Ingredients, dosage, use, and any warnings should be labeled adequately.

    We also considered the price and value of the creatine supplements. The price range for creatine varies, so it all depends on your available budget. As mentioned, creatine is generally an inexpensive supplement and will not do much damage to your monthly budget. The selection we made contains creatine supplements for everyone, and they vary from as low as $10 to as high as $100 for a monthly supply.

    And finally, advertising! Manufacturers must paint a realistic picture of the results their product offers. Overblowing the fact that creatine will make you a hunk overnight is simply misinforming the consumer. Although not everyone believes that they will miraculously get jacked in just 24 hours, giving an honest overview of the product is still pretty useful.

    Creatine Basics

    What is Creatine?

    Creatine was first discovered in 1832 when it was isolated from a skeletal muscle. The man behind the discovery was Michel Eugene Chevreul. However, the 1992 Olympics in Barcelona were the first event where creatine came under the public eye, even though it’s been researched since the 1920s.

    It is a combination of three amino acids arginine, glycine, and methionine, responsible for various body processes.

    The body can produce creatine naturally through the liver and kidneys, but it is also found in seafood and red meat. Understandably, one has to eat piles of food to reach the desired level of creatine in the body. But why bother when this may be achieved quickly and simply through supplements?

    Nowadays, creatine comes in different forms. Whether it is liquid, pills, or powder, Creatine will boost your strength during workouts. It will increase power, strength and improve exercise performance.

    How Does It Work?

    Creatine is responsible for the rapid production of energy in the body. As research has shown, it helps improve the lower and upper body strength. In other words, creatine will help you get bigger and stronger.

    When the body is supplemented with creatine, the phosphocreatine storage in the muscles is elevated during high-intensity exercise. When you take creatine, the body combines it with adenosine diphosphate (ATD) and produces adenosine triphosphate (ATP).

    ATP is the primary energy source of short, explosive workouts. It has been referred to as the body’s energy currency.

    Most of the creatine in the body, or around 95% of it, is stored in the skeletal muscle in the form of phosphocreatine, while the remaining 5% is distributed between the brain, blood, kidneys, and liver.

    Creatine goes well when combined with alpha-lipoic acid, protein powder, and carbohydrates.

    Who Can Use It?

    Creatine and its use by athletes have been studied and analyzed in depth. Many experts agree that creatine is helpful in disciplines like soccer, rowing, jumping height, while its effect varies in cycling, swimming, and sprinting.

    But creatine products are not just about muscles. More recently, creatine is starting to be used to improve heart and brain conditions. There is not much evidence of this yet, but studies have shown that creatine supplementation helps with these conditions.

    Disorders in the metabolism of creatine may lead to a need for creatine consumption. If the levels of creatine in the brain are low, this can be a sign of autism, problems with movements, seizures, or decreased mental functions. Creatine is also effective for sarcopenia, a condition found in older adults when there is muscle loss due to aging.

    A vegan and vegetarian body doesn’t produce as much creatine because they keep to meat-free nutritional diets. This is why they should consider taking creatine as a supplement in their nutritional plan.

    Types of Creatine

    Several types of creatine are used in creatine products and supplements. Creatine Monohydrate is still the gold standard but a few other versions have made their way into the market with different creatine products.

    Creatine Monohydrate

    As the name suggests, it’s basically creatine with one water molecule. Many studies have thoroughly researched creatine monohydrate since it is the most common supplement ingredient. It’s considered to be the best and cheapest creatine option available.

    Creatine monohydrate can be found in many forms as a single ingredient and this is due to the easy access to the product. It helps boost athletic performance better than other creatine forms.

    Creatine Ethyl Ester

    An advanced form of creatine, Creatine Ethyl Ester or CEE, is suitable for sports like handball, climbing, and ice hockey. Its role is to decrease the retention of water and is added to creatine through esterification. Ethyl Ester doesn’t require a loading phase, and the dosage is lower than that of creatine monohydrate.

    Creatine Hydrochloride (HCl)

    Creatine hydrochloride was introduced in 2009. Because of its excellent solubility in water, smaller doses are sufficient. The breakdown is faster, and it allows easier absorption in the muscles. HCL is creatine bound with hydrochloric acid.

    Its purpose is to increase muscle strength and volume and make them more powerful. Because it takes a shorter time to be absorbed into the muscle cells, it is considered a better option than creatine monohydrate.

    Buffered Creatine

    Buffered creatine is also easily absorbed in the muscles. The difference from regular creatine is that it has a higher pH level. It has greater bioavailability and is more stable in the stomach.

    Liquid Creatine

    Liquid creatine is regular creatine that is taken as drops. The dosage is around 10 drops under the tongue which should then be absorbed into the system. Drinking plenty of water is a must in order to facilitate the body and not dehydrate it.

    Creatine Magnesium Chelate

    This is simply magnesium attached to a creatine molecule. Not much is known about creatine magnesium chelate, but it promises increased muscle strength like the other types of creatine.

    Creatine Through the Scientific Eye

    Science is the source we always turn to when we need to find out more about the supplements we take. Creatine is in high demand in the sports world, therefore the need to learn more about it is increasing. Many studies have been done on creatine, how it works, its benefits, side effects, etc. Here, we will cover just a few of the studies on creatine that will give us a glimpse into what creatine can do for the body.

    A detailed review of over 500 studies shows that creatine supplementation on a short-term run increases overall performance, especially during high-intensity training. With short-term creatine supplementation, speed, strength, muscle mass, and muscle contractions were raised by 15%.

    A study by Richard B. Kreider from Baylor University, TX, made in 2003, covers the topic of creatine’s ergogenic value. The general overview is that short-term consumption of creatine has improved the strength of the muscles and prolonged the fatigue period during workouts.

    The level of the overall creatine in the body is increased, which in turn means an increase in muscle mass. It was discovered that creatine is excellent for those short workouts, like sprint runs and weight lifting. It gives the athlete the required strength and speed to accomplish the desired maximum from the training.

    A group of males was chosen for a 6-week study on creatine and protein supplementing done in 2001. The chosen subjects had prior experience in training and were familiar with supplementing. To compare results, the subjects were divided into three groups. One took whey protein and creatine, the second took only whey protein, and the third one received a placebo.

    In analyzing the results, the placebo group had the least benefits compared to the other two. The combination of protein and creatine seemed to have the best results for muscle mass and bench press strength. The subjects who supplemented only on creatine also received excellent results, though slightly lower than the group with protein and other creatine supplements.

    A study published in 2017 on creatine safety and efficiency discusses potential benefits of creatine other than performance improvement during exercise. Creatine may play a great role in post-injury recovery and fighting neurodegenerative diseases. There are examples of athletes who have made fast recoveries from injuries due to regular consumption of creatine.

    Creatine consumption also has neurological benefits since 5% of the consumed creatine is stored in the brain. There is evidence that creatine might be a new discovery in the medical field, as there are already heart and neurodegenerative disease cases where creatine has proven to be beneficial.

    There is an increased demand for research on the connection between creatine supplementation and various brain conditions. A 2019 study showed that it is good to maintain regular creatine consumption as this may come in handy if any injury or disorder appears.

    In general, studies have shown that creatine boosts are helpful for the everyday functioning of the brain. So even when an injury occurs, the damaged brain cells will have a smoother recovery, and the cognitive process will be facilitated.

    As mentioned, creatine is proving to be beneficial for brain diseases and injuries. A 2017 study researches the role of creatine in brain trauma. Creatine has a cellular role, and there seems to be a logical explanation for the benefits it provides when consumed before and after brain injury.

    Creatine storage might vary in different parts of the brain. Taking an increased creatine dosage after brain injury improves cognition and helps in repairing cells.

    Another study done in 2001 covered a completely different aspect of creatine use. The researchers concentrated on the effects of creatine supplementation during rehabilitation from muscle atrophy. Patients who are immobile for a long period have degenerated muscles that make them unable to function normally in their daily lives. A two-week preparation period was used to immobilize the subject’s right leg.

    After 10 weeks of creatine supplementation and placebo, the results were positive. Creatine does help in strengthening the muscle tissue during rehabilitation training. It also reduces the period needed to give muscles the required strength after a longer disease.

    Muscle strength is also an issue among the elderly population. Age brings about many conditions, and loss of muscle and bone mass is one of them. A study from 2016 executed a 12-week trial on a targeted group between 60 and 80 years of age. The subjects were divided into two groups.

    One used creatine supplements and the other was given a placebo. Both groups underwent resistance training. After the trial period, the conclusion is that there was an increase in lean mass in the group with creatine supplements in combination with training. The low intake of creatine during a more extended period is very beneficial for this age group.

    Creatine’s wide use may also be useful in the metabolism of glucose. This study observed subjects in two groups that had to undergo mild training. One group was using creatine supplements, while the other group was using a placebo.

    The 12-week testing period resulted in higher glucose tolerance in the group that consumed creatine. The glucose tolerance tests showed no changes in the placebo group. Further research has to be done with regard to insulin sensitivity and whether creatine supplements may affect it.

    Many resources are dedicated to cancer research, and it’s normal to explore every possible option that may provide relief to cancer patients. A recent study tested creatine and tried to find possible benefits it may have on cancer cells. Based on the results, creatine might be beneficial in the recovery stage. The regeneration of muscle and brain tissue is important in cancer, but this needs to be researched more deeply.

    Side Effects of Creatine Supplements

    Everyone has looked at creatine supplements online or consulted an employee in a supplement store at least once. We are all aware that the information we receive there will all be about the positives.

    It is good to hear from someone that’s probably an expert in the field, but it’s also good to do individual research. After all, we can’t believe everything we are told without doing our own background check.

    Athletic Associations have yet to ban the use of creatine by athletes. Some studies have shown that, in fact, it is even better for athletes to use creatine. It provides the athlete’s body and muscles with the required energy and power for the best performance.

    To this day, creatine exhibits no negative effects or any harmful side effects. Numerous researches have been done on healthy people to prove that creatine in no way affects the liver and kidneys. If anyone has a liver or kidney condition, they should consult with their doctor before any creatine intake.

    It is recommended to avoid taking creatine with caffeine, alcohol, and sometimes juice. If taken in combination with juice, creatine will be absorbed faster into the muscles due to increased insulin. Mixing creatine with caffeine and alcohol is also not recommended as these two are diuretics and may bring about dehydration. Because caffeine is a stimulant when mixed with creatine, it may lead to sleeping disorders.

    Some of the reported side effects of creatine include diarrhea, upset stomach, dizziness, muscle cramps, weight gain, and high blood pressure. Weight gain and high blood pressure are due to extra consumption and retention of water.

    Recommended Creatine dosage

    Dosage is an integral and very important part that needs special attention when it comes to the intake of any kind of substance. Creatine intake is not an exception. Starting doses are always lower, and they are increased as the user becomes more accustomed or is recommended a higher dose.

    As a starter, 20 grams of creatine per day should be sufficient for the first week. This should be split into four equal servings and taken with protein-based meals throughout the day for better absorption.

    After this “loading period,” as it’s called, the recommended dose is 3-5 grams per day for the maintaining level. This will be a sufficient dose to preserve the high levels of creatine in your muscles for an extended period.

    The dosage dramatically depends on the weight, workout plan, or conditions that need to be treated. According to bodybuilding.com, people with higher weight and more intense workouts tend to take a higher creatine dosage than those with a lower weight.

    It is advisable to consult a physician or study the manufacturer’s instructions for the recommended dose.

    FAQ About Creatine

    There are large amounts of information available on the web regarding creatine. For various reasons, people choose to ask specific questions.

    Q: How does creatine work?

    A: Creatine is responsible for the rapid production of energy in the body. With regular creatine consumption, the lower and upper body strength will improve. Any form of creatine helps maintain lean body mass and lean muscle mass evidently. Creatine powders may turn out to be more effective than creatine pills.

    Q: Can I get creatine from food?

    A: Creatine is naturally found in several foods, but you will need to consume them in bulk in order to get sufficient amounts of creatine into the body. The best way to supply enough creatine into the system is by taking adequate doses of creatine supplements daily.

    Q: Which foods have the most creatine?

    A: Red meat and seafood contain about 0.9 gr of creatine per 100 gr. But this is in a raw state. It is important to note that cooking slightly reduces the amount of creatine in the food. It is best to shorten the cooking time in order to preserve creatine.

    Q: What is creatine?

    A: Creatine is a natural substance that occurs naturally in the body and is produced through the liver and kidneys. It is a combination of arginine, glycine, and methionine and is responsible for various body processes. Through the consumption of creatine supplements, the body’s training performance is boosted.

    Q: What are the benefits of creatine and creatine supplements?

    A: Creatine’s benefits have widely been proven in the training industry. It is used to improve performance during training, increase muscle volume and strength, and reduce fatigue during training. In more recent years, creatine is proven to be beneficial for heart and brain diseases and disorders and regulation of glucose.

    A potent creatine formula may contain substantial doses of creatine monohydrate, creatine hydrochloride, or any other form of creatine to help you gain muscle mass. Taking creatine helps you improve your overall physical and mental energy too.

    Q: What’s the best type of creatine?

    A: Creatine anhydrous is the purest 100% creatine, and the other types are micronized in order to improve their water solubility. Creatine monohydrate and creatine HCL are the most common and widely used types of creatine.

    Q: How many types of creatine are there?

    A: Several types of creatine are sometimes combined to give the best results, as follows: creatine anhydrous, creatine phosphate, creatine monohydrate, creatine hydrochloride, creatine ethyl ester, creatine magnesium chelate, buffered creatine, liquid creatine. A potent creatine formula may contain any form of creatine mentioned above to ensure muscle recovery.

    Q: Is creatine bad for you?

    A: Creatine is proven to be safe for use by healthy adults. It is recommended that a physician is consulted before creatine usage if there is a kidney or liver condition. In general, there have been no side effects from using creatine in regular doses.

    Q: Who should take creatine?

    A: Creatine should be used by people undergoing intense workouts, like professional bodybuilders and athletes. It is also recommended for vegans and vegetarians because their body doesn’t produce enough creatine due to their meatless diet.

    Q: Should I cycle creatine?

    A: There is no right or wrong answer to this. The body naturally produces creatine even after prolonged use of supplements. It is not necessarily needed, but some people prefer to do it to increase the effects of their creatine supplementation. There is no scientific proof of the effectiveness of cycling creatine, so it comes down to personal preference.

    Q: How to cycle creatine?

    A: The most common cycling of creatine has 2 phases. The first 7 days are the loading phase when you might take between 20 and 30 gr. per day, distributed in equal doses. Then comes the maintenance phase of about 6 weeks, where the creatine intake will be 3 to 5 gr. per day.

    Q: What part of the day should I take creatine?

    A: The time for creatine consumption is insignificant. It’s more important to properly divide the dosages consumed throughout the day for better absorption of the creatine.

    Q: Can I take creatine at night?

    A: Creatine is safe to use at night if you are using a pure form. Check the label and if there are added stimulants, then refrain from night use.

    Q: Should I take creatine before or after a workout?

    A: Users prefer to take it before and after workouts with sufficient amounts of water. It boosts their energy source and delays fatigue.

    Q: How to take creatine?

    A: Depending on the preference, creatine can be taken as a capsule, powder, or liquid. Follow the manufacturer’s instructions for mixing the powder in water or a beverage of your choice.

    Take the recommended dose of pills or simply drop the prescribed amount of creatine drops under your tongue. Be it creatine HCL or creatine monohydrate, any form of creatine is helpful in enhancing muscle mass.

    Q: Will I lose muscle mass when I stop taking creatine?

    A: There shouldn’t be any significant changes if you continue to work out. You might experience some loss due to the loss of water weight as creatine helps keep muscles hydrated.

    Q: Does creatine impact kidney function?

    A: Research has shown that a creatine supplement is safe for use and doesn’t affect the function of the kidney. Generally, it’s safe for use, but you may want to consult your doctor if you have a kidney condition before using creatine. Taking creatine supplements and creatine pills is usually safe and side-effect-free.

    Q: Does creatine make you fat?

    A: Creatine has no calories and will not make you fat. Due to the water retention in your muscles, it may seem that you are bloated in some cases. Creatine fuels the body to work hard during workouts and, in turn, can boost your metabolism to burn fat.

    Q: Can women take creatine?

    A: Creatine is intended for use by all, regardless of gender.

    Q: Does creatine negatively interact with caffeine?

    A: It is recommended not to mix creatine and caffeine. When consumed separately, they are safe, but they may lead to digestive discomfort, dehydration, or sleeping disorder in combination.

    Q: Does creatine cause hair loss?

    A: The use of creatine supplement increases the level of Dihydrotestosterone (DHT) in the body, which has been argued by some to lead to hair loss. This is still up for debate.

    Q: Is creatine vegetarian/vegan?

    A: Yes, because creatine supplements don’t contain animal by-products.

    Q: Do I need to take a creatine supplement?

    A: Most creatine supplements are taken by individuals who are training and are seeking for improved performance during intensive workouts. The body produces creatine naturally through well-balanced nutrition.

    Q: How much creatine does my body produce each day?

    A: The natural production of creatine in the body is between 1 and 2 gr. per day.

    To Wrap It Up

    With creatine being researched for more than two centuries, it remains the cheapest, safest, and most beneficial muscle growth supplement to find. And the best part is that this natural substance is effective for health reasons and athletic performance.

    Apart from the great variety of bodybuilding supplements, legal steroids, and testosterone boosters, creatine is proving to increase its benefits for the whole body.

    Continued research has uncovered that creatine is beneficial not only for strength and power during training but also for heart and brain conditions and diseases, as well as glucose treatment. Really, everyone should be taking creatine.

    To Wrap It Up

    With creatine being researched for more than two centuries, it remains the cheapest, safest, and most beneficial muscle growth supplement to find. And the best part is that this natural substance is effective for health reasons and athletic performance.

    Apart from the great variety of bodybuilding supplements, legal steroids, and testosterone boosters, creatine is proving to increase its benefits for the whole body.

    Continued research has uncovered that creatine is beneficial not only for strength and power during training but also for heart and brain conditions and diseases, as well as glucose treatment. Really, everyone should be taking creatine.

    To wrap it all up, you can unquestionably improve your body’s health and performance with the best creatine supplements offered today. Other creatine supplements available on the market may not be effective enough to increase muscle mass and boost lean muscle mass growth.

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