Bodybuilders always incorporate creatine into the diet, and for a good reason. It increases their muscle mass, promotes better recovery after a workout, and improves overall endurance at the gym.
Not all creatine powders are the same, and the specific type of creatine that you take and the quality of the creatine matter when it comes to the success of your workouts.
We are here to help you find the best creatine product on the market based on our in-depth ranking system found below.
The Best Creatine Supplements in 2022
We had to talk to the different brands, try the supplements for ourselves, and evaluate their scientific findings to rank our best-performing creatine pills and powders.
|CrazyBulk CRN-5 Creatine:||Offers five times more strength and recovery than other creatine supplements|
|XWerks LIFT:||Pure micronized Creatine Monohydrate supplement|
|Onnit Creatine:||Micronized Creatine Monohydrate solution from the most popular sports nutrition supplements company|
|Performance Lab Maintain:||Contains organic ingredients and high-quality dosages|
|Cellucor Creatine Monohydrate:||Creatine Monohydrate formula for strength, energy, and power|
|Optimum Nutrition Micronized Creatine Powder:||A micronized creatine monohydrate formula for supporting ATP Recycling & Explosive Movements|
|Beast Sports Creature Creatine:||5 cutting edge Creatine in one scoop|
|NSP Nutrition Muscle Power Creatine:||This powdered Creatine helps to fuel your muscles with more energy and power|
|Elm & Rye Creatine:||Pure creatine monohydrate with lab testing|
Once we finished our evaluation, we chose to order the creatine products’ effectiveness based on different variables in this order:
CrazyBulk CRN-5 Creatine
|Added Ingredients:||CRN-5 is a 5-in-1 creatine powder that includes creatine hydrochloride, tri-creatine malate, creatine ethyl ester, creatine citrate pyruvate, and creatine monohydrate|
|Quantity Per Container:||30 servings|
|Serving Size:||Add one scoop to 8 to 12 oz of water per serving|
|Guarantee:||60-day money-back guarantee|
|Get your CrazyBulk CRN-5 Creatine here for $49|
CRN-5 is manufactured via CrazyBuilk. Every scoop contains 10.2 g of creatine. The rest of the company’s products help bodybuilders and other athletes during pre-workout and post-workout for strength gains and during bulking, cutting, and maintenance phases. CRN-5 Creatine allows bodybuilders to lift more weight and make more strength gains.
The creatine formula incorporates electrolytes so that your body is nourished with water. Scientists say you should drink plenty of water in addition to taking your creatine supplement. Electrolytes aid in recovery whenever you do weightlifting.
CRN-5 Creatine is the best creatine supplement on the list because of its 5-in-1 creatine blend.
|Added Ingredients:||Pure creatine monohydrate only|
|Quantity Per Container:||Xwerks LIFT comes in a package with 80 servings|
|Serving Size:||One scoop (5g) per serving|
|Guarantee:||100% money-back guarantee|
|Get your XWerks LIFT here for $39|
XWerks LIFT is a pulverized creatine monohydrate powder that gives you just the basics. The creatine doesn’t have a taste, so you can mix it in any beverage you desire, such as a pre-workout beverage or a shake.
The manufacturers at XWerks say that LIFT is a creatine formula to give you quick gains in strength. It helps to gain muscle mass as you undergo training to enhance your strength, much like the other creatine powders in this ranked list.
There are 5 g of creatine in every serving of this supplement. The cost is only $39, which provides you with a great product value. LIFT continues to be reputable in providing the highest quality supplements for bodybuilders.
|Added Ingredients:||Micronized Creatine Monohydrate|
|Quantity Per Container:||30 servings|
|Serving Size:||Two scoops (5g) per serving|
|Guarantee:||90-day money-back guarantee|
|Get your Onnit Creatine here for $15|
Onnit is well-respected as a successful creatine supplement brand because of its unique blend. It’s a creatine monohydrate blend that increases your strength as you work out and your overall performance in the gym.
It is a great budget-friendly bodybuilding supplement option on our list of best creatine monohydrate supplements. The 5 g per scoop is a pulverized creatine monohydrate blend that comes in Creapure so that the dose is accurate every time.
Onnit Creatine gives you the same health benefits as other best creatine supplements on this list. It replenishes your ATP, which is how your muscles get the energy to contract. Hence, you can increase your gains and improve your rep count when you are weight training. The supplement will build lean muscle mass and build as well as other health benefits.
Performance Lab Maintain
|Added Ingredients:||Pure Creatine Monohydrate, NutriGenesis Iron, and SR Carnosyn Beta-Alanine|
|Quantity Per Container:||60 pills|
|Serving Size:||6 to 10 pills per serving|
|Guarantee:||30-day money-back guarantee|
|Get your Performance Lab Maintain here for $44|
SPORT Maintain is manufactured via Performance Lab. It is a creatine powder that gives your muscles vitamins and minerals while promoting proper growth for your muscles. By taking this supplement every day, the manufacturers claim that you can enhance your bodily strength, overall endurance, and power levels when working out, just like other creatine blends on this ranked list.
While most creatine supplements are manufactured as a powder, SPORT Maintain comes as a creatine capsule. The dosage recommended is 6 to 10 capsules every day to promote natural muscle growth. If you are a highly active person, you can take up to 10 pills per day for the utmost bodybuilding health benefits. There is 3,000 mg of creatine in every six capsules that you take of SPORT Maintain. This is a lower dose of creatine than those creatine supplements that come as a powder, but some people prefer the convenience of taking a daily pill.
Beta-alanine is a complementary ingredient that makes up for the low creatine dose. The 1,600 mg of beta-alanine in each 6-capsule serving promotes better recovery after a workout. If you prefer a creatine capsule over a creatine powder, SPORT Maintain can be your go-to brand. There are ten servings in every bottle, making it more costly than other creatine supplements.
Cellucor Creatine Monohydrate
|Added Ingredients:||Micronized creatine monohydrate|
|Quantity Per Container:||There are 72 servings in each jar|
|Serving Size:||1 scoop (5g)|
|Guarantee:||60-day money-back guarantee|
|Purchase the Cellucor creatine product for $20 here|
Cellucor is a highly reputable supplement brand that has established itself in the industry.
Consuming the Cellucor product every day will support muscle development. Creatine is in-demand as a dietary supplement for bodybuilders. The creatine monohydrate is pulverized. It can absorb creatine better in your body as it digests, much like the other creatine supplements mentioned here.
Since Cellucor keeps this best creatine monohydrate formula easily digestible and has a high production value, it’s become one of the best in its market. Consume the supplement in its recommended dosage every day to enhance your lean muscle mass and muscle recovery time.
Optimum Nutrition Micronized Creatine Powder
|Added Ingredients:||Creatine monohydrate only|
|Quantity Per Container:||You can select from 5 different serving amounts, including 30 servings, 60 servings, 120 servings, 240 servings, or 400 servings|
|Serving Size:||One teaspoon (5g) per serving|
|Purchase Optimum Nutrition Micronized Creatine Powder beginning at $10.99 plus here|
Optimum Nutrition’s Micronized Creatine Powder gets your muscles enhanced while increasing strength and performance. It gives you 5 grams of creatine monohydrate per serving to improve your ATP recovery and improve extraordinary muscle movements while working out.
There are 0 calories in every serving of this supplement, as well as 0 carbs. The only active ingredient is creatine monohydrate with no other fillers in the formula.
The optimum nutrition micronized creatine powder allows you to choose from many serving options to customize your bodybuilding replenishment experience. Optimum nutrition brand is universally recognized.
Beast Sports Creature Creatine
|Added Ingredients:||This has five types of Creatine: Creatine gluconate, Di-Creatine malate, Crea-Trona, Creatine monohydrate, creatine anhydrous|
|Quantity Per Container:||60 servings|
|Serving Size:||Mix a 4 g scoop with water per serving once before your workout and then for recovery|
|Guarantee:||60-day money-back guarantee|
|The Beast Sports Creature Creatine can be purchased for $30 here|
The name itself of Beast Sports just makes you want to start working out. Choose from various flavors such as their beloved beast punch or a tangy flavor like limeade or citrus. Each type of creatine in the formula is selected after proper research.
The manufacturers at Beast Sports say that you can increase your weight lifting reps and how fast you run as you develop lean muscle effortlessly. It’s a performance booster that enhances it for a more extended period than if you did not supplement with creatine.
Creature Creatine comes as a pill or even as a powder. More people purchase the capsule form for convenience, but it is also a powdered supplement based on your bodybuilding needs and desired experience.
Since Creature Creatine is a 5-in-1 creatine blend, you increase your endurance for a short period, promote muscle size that lasts longer, and have a quicker recovery time post-workout.
NSP Nutrition Muscle Power Creatine
|Added Ingredients:||This best creatine supplement contains Creatine monohydrate powder only|
|Quantity Per Container:||Sixty servings|
|Serving Size:||Per serving of creatine comes in a 5 g scoop|
|Guarantee:||30-day money-back guarantee|
|Get your NSP Nutrition Lean Muscle Power Creatine here for $28|
NSP Nutrition Muscle Power Creatine purports that your muscles will be energized by taking this supplement. It promotes lean muscle mass and muscle growth as well as expedited fat cutting. Consume the blend every day for performance and energy improvements.
Manufactured in Florida, NSP Nutrition focuses only on creatine monohydrate for their creatine supplement.
If you want a creatine-only supplement with no other filler ingredients, try this brand today! YOu will feel more powerful and energized just for a little less than 50 cents for every serving.
Elm & Rye Creatine
|Added Ingredients:||Creatine Monohydrate powder and Vegetable Magnesium Stearate|
|Quantity Per Container:||60 tablets|
|Serving Size:||Two tablets per serving|
|Guarantee:||30-day risk-free guarantee|
|Buy Elm & Rye creatine for $50 per bottle here|
Elm & Rye is one of the more premium creatine supplement companies in the industry as its niche to build its reputable status. Elm & Rye’s Creatine encourages your muscles to grow, maintains your workout performance, lessens how tired you are, and boosts overall performance when engaging in more intense workouts.
Elm & Rye products come in a creatine pill, not a powdered creatine formula. Each capsule contains 1,400 mg of creatine monohydrate per serving. Tablets are easier to take at the gym because you do not have to tote around the powder in a blender bottle to shake and drink it after your workout. All you have to do is consume the capsule and go about the rest of your day.
The Variables Considered When Ranking the Best Creatine Supplements
Creatine supplements say that you can increase your muscles and make gains in your performance and strength. Despite this, not all creatine supplements live up to their claims.
Type of Creatine in the Blend
If your creatine pill or powder has only one type of creatine, it is usually creatine monohydrate. Higher-ranked creatine blends come in a 3-in-1 or 5-in-1 formula with multiple creatine types combined. All creatine works differently to digest adequately in your body. While certain creatine types get absorbed via your digestive system, other types of creatine may take even longer to digest fully. The more creatine types in a formula mean you get more health benefits while you are bodybuilding.
The Cost and the Product Value
Creatine is one of the most cost-effective bodybuilding supplements in the industry. It does not take a lot of investment to acquire quality Creatine. Certain top-ranked brands can cost as low as 50 cents for each serving. We took into account the cost and product value when we ranked these creatine products. If the brands charged too high a price for the same creatine dose as another low-cost alternative, we did not include this brand in our ranking. It doesn’t matter if you would want to spend $10 to $100 for a 30-day supply because you can find the best creatine supplement that works for you.
Manufacturer’s Reputable Status
Certain brands have had many years of experience creating creatine monohydrate supplements, as other brands have only just started. While we were not biased towards any company’s experience, we wanted to feature brands with a tremendous reputable status for manufacturing only quality dietary pills and/pr powders.
Honesty in Labeling
Lower quality creatine products usually do not have the highest quality creatine to the point you cannot recognize the dosages. While some creatine supplements claim to incorporate a 5-in-1 creatine blend, others only feature creatine monohydrates with small amounts of other creatine types. We wanted brands that were the most honest in stating ingredients on the product labels.
Marketed Benefits Are Trustworthy
You cannot enhance your muscles immediately. You cannot transform into a superhero if you choose not to work hard to get towards your goal of being fit and getting in shape. If the creatine benefits were exaggerated, we did not include them in our list.
A Dosage Within the Recommended Range (3 g to 10 g in Every Serving)
Creatine products must be taken in their proper dosage to be the most productive for your body, usually a 4 g to 5 g scoop. Creatine capsules have a smaller dose of a few grams in every serving, as the powdered creatine supplements have higher amounts. We ranked any brands with 3 g to 10 g creatine monohydrate per serving to help you effectively build your muscles.
Little to No Filler Ingredients
You take a creatine supplement for its creatine benefits. We wanted to feature creatine supplements that did not include other filler ingredients such as protein or stimulants. Hence, we had creatine pills and powders that featured only creatine-based elements without other fillers. If we saw a supplement that included electrolytes such as sodium and potassium, this was an exception because these ingredients support healthy hydration. Supplements with fewer filler ingredients mean it is more productive for your bodybuilding experience.
Powder’s Texture and How Well it Mixes
Certain creatine powders can be hard to mix with water or another beverage because they could clump up in the liquid. The micronized creatine powders are easier to blend with liquid for a more pleasing texture. We conducted tests to see how each creatine powder mixed with a liquid to be sure it blended well.
If the Creatine Was Micronized for Higher Absorbency
Speaking of micronized powders, many companies that offer powdered creatine use this type for their bodies to absorb it faster. Making the creatine molecule more minor provides faster absorption. High absorption will increase its productivity for your bodybuilding experience. We featured mainly creatine powders that had a pulverized powder to expedite absorption.
What is Creatine?
Creatine is found naturally in your body. It’s made up of three amino acids which include glycine, methionine, and arginine.
The three amino acids combined provide energy for your muscles so that they are energized enough to move when your brain commands them.
The supplement is vital for fast and substantial movements during your workout and even boosts your speed and how much you can lift in weight.
How Does Creatine Work in My Body?
Creatine benefits your muscle’s ability to contract and work properly.
Adenosine triphosphate (ATP) is responsible for giving energy to your muscles for them to contract. Your natural ATP only has energy levels for maybe 10 seconds at best. Taking a creatine phosphate supplement helps your body convert ADP to ATP. You will improve your athletic performance with more creatine phosphate in your body.
Higher levels of these molecules mean you will output better when working out and consume energy more productively.
Science shows that creatine has post-workout benefits and performance benefits. Creatine can improve your athletic performance and strength gains as your ATP levels are increased.
Who Can Take Creatine Supplements?
While most people take creatine supplements for bodybuilding purposes, there are other reasons that people consume creatine.
These reasons include recovering your muscles, developing lean muscles, or improving healthy joints and a better functioning brain.
The people that will benefit most from incorporating creatine into their daily diets include:
Those that desire to boost muscle growth and strength levels
People who want to break a plateau in their weight loss journey when they workout.
Those who are cutting or bulking their bodies.
Individuals that need a faster post-workout recovery
Individuals that desire better memory and focus
Whoever wants enhanced athletic performance.
Creatine Types Available
As we know, creatine is a combination of essential amino acids. But there are different types of creatine. While creatine monohydrate is the highly sought-after creatine type, there’s a total of 7 types of creatine. Here, we will highlight 6 of them below.
While some powders or pills have one creatine type, others may contain a 3-in-1 or 5-in-1 creatine blend with various types of creatine.
These forms of creatine are:
Most creatine supplements are made with this budget-friendly creatine type. It has been the most researched form of creatine and was the first one to be featured in dietary supplements. You see creatine pills or powders containing creatine monohydrate in them.
Creatine Ethyl Ester
Bioavailability is boosted from the ester salts found in creatine ethyl ester. While some supportive users say that this form of creatine is more absorbent, a study has shown no absorption difference between creatine ethyl ester and creatine monohydrate.
Creatine Hydrochloride (Creatine HCL)
Creatine Hydrochloride contains hydrochloride molecules that make this form of creatine more water solubility than the other forms of creatine. This increased water solubility means that this form of creatine can digest faster and easier. If your body is having trouble digesting creatine monohydrates, creatine HCl can be a better alternative for you.
Creatine HCL contains hydrochloride molecules. Your digestion becomes more accessible because of creatine’s water-soluble properties. If you cannot correctly digest creatine monohydrates, you should consider creatine HCL as an alternative.
There’s more pH buffered creatine than in other forms of creatine. Kre-Alkalyn and Crea-Trona are the main subtypes in this category. Supporters think that this creatine type is extra productive than the original creatine. One study suggested that there is no difference between creatine monohydrate and buffered creatine.
Liquid creatine purportedly assists you in faster creatine absorption. While studies are not as prevalent about the creatine type’s bioavailability, supporters say that there is more ease of use with this form of creatine than the others.
Creatine Magnesium Chelate
Creatine magnesium chelate contains magnesium molecules. Some people say this creatine works better than the original type. Just like the other claims, there is not as much research to support this statement. The forms of creatine enhance your cellular energy no matter where their molecules are sourced.
What Does Science Say About Creatine?
Creatine has been studied over the years for links to different health benefits. Hence, it has become a highly desired dietary supplement.
Baylor University’s 2003 study revealed the link between creatine supplementation and how it affects your performance during a workout. Scientists discovered that creatine is most effective for weightlifting and sprinting. They even learned how it could continue proper muscle building. Aerobic fitness activities do not get benefits from using creatine.
Over 300 scientific studies evaluating the link between creatine supplementation and growing muscle showed that 70% in a creatine group had developed better muscle mass. A 5% to 15% improvement was demonstrated for springing, shorter-term workout performance levels, and overall strength.
Another scientific study from 2017 showed more of creatine’s health functions. It was found that workout performance in a creatine group was improved along with other health functions. It also was considered a safe supplement that had very few side effects when taking creatine supplements.
Protein and creatine are the two key ingredients included in bodybuilding supplements. A six-week study in 2001 showed how adequate combining protein and creatine into one supplement is. Some participants took this protein and creatine supplementation, while others consumed a placebo. They had to do this while engaging in a resistance workout program. Once the six weeks were up, scientists discovered that those taking the protein and creatine supplement could boost lean muscle mass and raise their bench press capability more than the placebo group.
Creatine supplementation has gone beyond benefiting bodybuilders. You can use it to recover from an injury or to support your joints. A Belgium-based scientific study confirmed that creatine is effective for rebuilding an injured muscle. Twenty-two individuals could not move their legs that were cast up for 14 days. This caused an injury because of how still their legs were. They underwent rehab, and some participants consumed a creatine supplement, while others took a placebo. Scientists discovered that those taking creatine were able to redevelop their strength versus those consuming the placebo.
Older adults’ joints benefit significantly from consuming creatine. Doctors recommend the supplement for elderly patients who are more likely to fall and sustain an injury than younger adults. A 2016 study revealed better muscle mass and overall muscle growth after the 12-week project of elderly individuals taking either a creatine supplement or consuming a placebo. You can continue to have lean muscle even as you continue to get older each year.
Did you know that diabetes patients can successfully keep their blood sugar levels low by taking creatine? Blood sugar is better maintained when taking creatine. A 12-week study found that those who took creatine supplements while exercising held better blood sugar levels after consuming a meal high in carbohydrates than those who exercised without taking creatine. How your body’s blood sugar responds to the food you eat is vital in diagnosing diabetes.
Creatine has been able to lessen the likelihood of contracting certain cancers. One study showed that creatine could prevent cancer because of different findings from the study’s early analysis.
Hence, creatine is highly supported for building your muscles, but other scientific research has shown other health benefits as well.
Fast forward to today, creatine remains popular in the bodybuilding space because it’s scientifically backed.
What are Creatine’s Side Effects?
You can safely consume creatine in recommended doses as a healthy adult, and many scientific studies have confirmed how safe the supplement is to consume.
Most participants in scientific studies did not experience any adverse side effects with creatine supplementation. Other studies did not say anything about the side effects of higher creatine dosage for those taking it for a maximum of 6 months.
The main side effect that’s been observed is gaining weight only as lean muscle mass. Taking creatine increases your muscle build, which inhibits gaining weight. Remember that muscle weighs more than the fat in your body.
It’s been seen that creatine may have side effects on kidney disease, liver disease, and high blood pressure levels. Elderly individuals taking creatine may be more apt to experience damage to their kidneys. Discuss options with your doctor if you have a pre-existing medical condition or already taking certain medications.
To further support the safety claim for creatine, one study revealed that removing creatine from athletes’ diets would make them more susceptible to cognitive and physical ailments. This is why athletic associations allow athletes to keep using creatine for muscle building and muscle recovery.
Suggested Creatine Dosage
Many creatine powders have about 4 g to 6 g of creatine in every serving. This dose is usually consumed once or twice a day, depending on the supplement’s instructions.
Many have a scoop of creatine pre-workout and another post-workout.
Some individuals like to take a lower dose of creatine on days they are not working out by consuming one scoop or two half-scoops (one pre-workout and one post-workout).
You can get the most health benefits by taking a minimum of 3 g of creatine in a day.
Those that take 20 g per day usually do not experience added health benefits. This means that any remaining creatine will go to waste because it’s not due to oversaturation.
You could cycle the doses you take of creatine based on developing muscles during a specific phase. A bulking phase is when you can take 15 g to 20 g doses of creatine each day. The recommended dosage of 3 g to 5 g can be assumed again when you return to a maintenance phase.
If your weight or muscle mass is high, you can absorb creatine in a higher amount. Based on your creatine intake on your weight. If you weigh 140 pounds, you should have a 5 g to 6 g dosage daily. If you weigh 200 or more pounds, you may want to take 8 g to 12 g doses daily. You can find out more information about appropriate creatine dosages based on your weight by visiting bodybuilding.com.
We receive many inquiries concerning what creatine is, how it works, and the supplements that should be taken. Here are the answers to these questions you have been asking.
Q: What does creatine do to work in your body?
A: When you take creatine, you accelerate your muscle’s fuel to support the shorter-term power that your body’s creatine creates.
Q: Does creatine come from food?
A: While creatine can come from food, supplements are better to get a higher intake at 10 g to 20 g per day.
Q: Which foods contain the highest creatine doses?
A: Protein-based food like raw beef and salmon range from 1g to 2g of creatine in each food serving.
Q: What’s Creatine?
A: It is an instrument found in our muscle cells that produce energy during a workout or other activities. Your bodily creatine provides energy for the short term to help your muscles contract. You can move your muscles with the creatine phosphate that is in your body. You will feel more energized as you incorporate a creatine pill or powder into your daily diet.
Q: What are Creatine’s benefits?
A: Creatine is a popular supplement that enhances lean body mass, inhibits the growth of your muscles, and encourages muscle recovery. Your brain function and physical self will improve as well.
Q: What is the most effective creatine type?
A: Creatine monohydrate powder is the most popular and most widely used creatine type. Creatine anhydrous is much purer than its creatine cousins. Some creatine powders may have a 3-in-1 or 5-in-1 blended formula.
Q: How many creatine types are there on the market?
A: There are seven types of creatine in today’s dietary supplements. You have the popular creatine monohydrate powder as well as the purer creatine anhydrous. The other creatine types are creatine hydrochloride, creatine ethyl ester, liquid creatine, creatine magnesium chelate, and buffered creatine.
Q: Which is better, creatine monohydrate or creatine hydrochloride?
Creatine monohydrate is the more popular and proven form of creatine. It’s very well absorbed but also has a lesser amount of side effects than creatine hydrochloride. However, it is also less effective than creatine hydrochloride.
The main difference between creatine hydrochloride and creatine monohydrate is how they’re stored in your body. Creatine hydrochloride has a higher molecular weight, so it’s not as easily absorbed by your digestive system, which will make it easier for you to excrete excess amounts through urine and sweat if you consume too much at once without taking precautions against stomach cramps and bloating from over-consumption.
Q: Are creatine monohydrate supplements not good for you?
A: There have been no adverse side effects shown when taking creatine monohydrate supplements. Hence, it is a safe supplement to consume.
Q: Who can consume creatine?
A: Active individuals such as working out, celebrity athletes, and bodybuilders can consume creatine for many health benefits.
Q: Should I do creatine cycling? What is creatine loading, and how can it work for me?
A: Creatine cycling helps to better its absorption rates. You might take 20 g per day when bulking and then drop back down to 5 g a day when you are in maintenance time. The 20 g dose could be taken on days you are working out as the smaller dose is taken on days that you do not work out. Not much scientific research has been conducted to confirm creatine cycling benefits, so it’s hard to report if it’s effective at all.
Q: Should I take creatine during a specific time of day
A: There is no specific time of day that you are required to take protein. You can split the doses into 5 g each if you are doing a pre-workout and post-workout dose, so your body has enough time to absorb the creatine properly.
Q: Can I take creatine before or after working out?
A: Many individuals consume creatine pre-workout and post-workout to increase their muscles overall.
Q: How do I consume creatine?
A: Creatine supplements come in pills or powders. You mix a scoop of the powder with your beverage of choice. For the tablets, you only take them with water to receive the health benefits. However, do not consume more creatine in the hope of getting results faster.
Q: What’s entailed in a creatine shuttle?
A: Creatine shuttles help to expedite its absorption in your body. Some people may do 80% of dextrose and 20% of creatine during a shuttling period. Glutamine may also be taken to encourage creatine shuffling.
Q: Will I lose weight if I stop taking creatine?
A: You will not experience substantial weight loss or lose muscle mass once you stop creatine supplements, but you may lose a little because creatine encourages your body to keep in more water weight.
Q: Can you retain water using creatine?
A: Creatine gathers water to boost performance from your muscles, but it does not make your body keep water in your system.
Q: What is the best time of day to consume creatine?
A: You can consume creatine at whatever time of day that you choose, but it is best-taken post-workout.
Q: Can creatine cause your kidneys to function differently?
Many scientific studies show that creatine is a more significant dosage that does not harm your kidneys. If you consume creatine for long periods, it could have an impact on older adults’ kidneys. Even if you have diabetes or kidney disease, you can safely take creatine for increased health benefits. Discuss options with your doctor before starting creatine if you have one of these conditions.
Q: Can creatine cause you to be fatter?
A: You will retain more fluid in your muscle cells as you consume creatine, to where you may only gain weight for a short period. If you combine creatine with a balanced diet and exercise regimen, you will not see any fat staying on your body, for it will be turned into muscle.
Q: Are women able to consume creatine?
A: Sure thing! Creatine doesn’t interact with your hormones, so creatine does not benefit only men, for it can give the same health benefits to women.
Q: Do caffeine and creatine interact badly together?
A: While some studies have shown that caffeine and creatine can interact well, more research must confirm these claims.
Q: Does hair loss happen from consuming creatine?
A: Taking creatine just by itself has not been found to cause hair loss. Despite this, it could expedite hair loss because creatine increases the DHT inside your body.
Q: Can I use creatine if I am following a vegan or vegetarian diet?
A: Yes, if you are vegan or vegetarian, you can safely use creatine. Creatine supplements source ingredients from vegan and vegetarian sources because they are the most cost-effective ingredients during production.
Q: Do I have to take a creatine pill or powder?
A: While your body naturally produces creatine daily from eating a balanced diet, you can expedite muscle growth and workout performance by using a creatine supplement.
Q: How much creatine will my body naturally produce daily?
A: There is only 1 g to 2 g of creatine produced in your body daily.
Q: What’s the recommended dose of Creatine I must consume?
A: You do not have to take creatine to maintain your health. If you want to do so as you maintain an active lifestyle, 10 g to 20 g dosages daily assist with developing your muscles, and 3 g to 5 g during can be taken when you are in a maintenance phase.
Q: What’s creatinine?
A: It’s a metabolite created from the creatine phosphate and available creatine in your body. Creatinine comes from your kidneys.
Q: What are the top creatine supplements?
A: The top 3 creatine supplements based on our ranked list include CrazyBuilk’s CRN-5, Xwerks’ LIFT, and Nutrition Micronized Creatine Powder. You can choose to try any creatine pills or powders featured on our ranked list to get the best health benefits.
The Best Creatine Supplements in 2022 Verdict
Creatine has been a highly rated dietary supplement for many years. It continues to be a popular supplement even amongst protein powders, pre-workout powders, legal steroids, and testosterone boosters for people in the sports and fitness nutrition industry.
The supplement continues to be effective in increasing muscle mass, developing lean muscle, and providing cognitive benefits.
If you want to purchase creatine for its distinctive health benefits, select any one of the ranked creatine supplements on our list.
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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.