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(2022 Buyer’s Guide) Best Creatine Monohydrate Powder Supplements

When it comes to bodybuilding supplements for muscle growth and improvement in muscle mass, creatine supplements always top the charts. For those who have just started hitting the gym to get those big guns, bulky chest, and thick muscular legs, finding the best creatine supplement can be hard.

Why? Because as hard it is to admit it, the market is brimming with novice creatine supplement makers that do not know what they are doing with their creatine formula. Thus, finding the best creatine supplements is not an easy job.

To make it easier for you, we have curated a list of the best creatine supplement products that are highly-rated and efficacious for growth of muscle mass and muscle cells.

Here is a quick overview of all the creatine supplements that are mentioned in this detailed post:

CrazyBulk CRN-5 CreatineOne of the best creatine supplements mentioned on our list, CrazyBulk CRN-5 Creatine does not have just one form of creatine. With micronized creatine monohydrate, creatine ethyl ester, and creatine HCL, this creatine supplement helps muscle growth and aims to promote lean body mass.
XWerks LIFTWith pure creatine, in the form of creatine monohydrate, XWerks LIFT makes taking creatine easier in order to gain muscle mass. This creatine monohydrate formula is one of the best creatine supplements mentioned.
Onnit CreatineOnnit creates some of the best creatine supplements mentioned in the list that comes in the form of micronized creatine monohydrate supplements to help lean muscle development.
Performance Lab MaintainAfter Onnit Creatine, Performance Lab Maintain is one of the most popular creatine supplements, available as creatine pills.
Cellucor Creatine MonohydrateIt provides more creatine monohydrate per serving to improve athletic performance and help gain muscle mass. Not all creatine supplements are created equal and Cellucor Creatine Monohydrate formula is truly a breakthrough.
Optimum Nutrition Micronized Creatine PowderOptimum Nutrition Micronized Creatine Powder is a simple yet effective creatine formula that helps improve athletic performance and promote growth of muscle cells.
Beast Sports Creature CreatineBeast Sports Creature Creatine is not a regular creatine monohydrate formula. It is also composed of other forms of creatine such as creatine anhydrous for improved athletic performance.
NSP Nutrition Muscle Power CreatineWith more micronized creatine monohydrate per serving, this creatine supplement by NSP Nutrition has pure creatine monohydrate. It is one of the most popular creatine monohydrate supplements mentioned on our list.
Elm & Rye CreatineElm & Rye Creatine is a minimalistic pure creatine monohydrate formula providing more creatine monohydrate per serving in comparison to regular creatine monohydrate supplements.

The Best Creatine Monohydrate Supplement Brands

Here we go. In this segment of the article we shall look at the top creatine supplements manufacturers and the products themselves and see how they compare to other supplements.

CrazyBulk CRN-5 Creatine

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Product Overview
Category of SupplementCreatine Products, Creatine Supplements, Creatine Supplementation
Forms of CreatineMicronized creatine monohydrate, creatine HCL or creatine hydrochloride, creatine ethyl ester, tri-creatine malate, creatine citrate pyruvate, Aquamin, and amino acids
Creatine in each serving10.20 grams per serving
Servings Per ContainerStarts from 30 servings
PriceStarts from $29.00 USD

With so many options, it’s no wonder why CrazyBulk is at the top of the list for choices in Creatine supplements and is the best creatine supplement at an affordable range. Out of all the different types of Creatine CrazyBulk offers, CRN-5 is by far their most popular. The $50 per 30 scoop bottle offers 10.2g per scoop and aids the user with more strength, stamina, and intensity.

CrazyBulk CRN-5 differs from other Creatine supplements on the list because of the numerous types of the substance in the product. Five different types of muscle-building compounds make up CRN-5.

  • Creatine Monohydrate
  • Creatine Hydrochloride or Creatine HCL
  • Creatine Ethyl Ester
  • Creatine Citrate Pyruvate
  • Tri-Creatine Malate

CrazyBulk CRN-5 contains other ingredients beneficial to health, including magnesium, potassium, and sodium, the three essential substances that make up electrolytes. Together, the three substances help restore hydration and strength after a heavy workout.

Due to the reputation of CrazyBulk, and the fact that CRN-5 contains five different types of Creatine in high doses, it is by far the best creatine supplement you can buy online.

XWerks LIFT

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Product Overview
Category of SupplementCreatine Products, Creatine Supplements, Creatine Supplementation
Form of CreatineMicronized Creatine Monohydrate form of creatine and amino acids
Creatine in each serving5 grams per serving
Servings Per Container80 servings
Price$49.00 USD

Simple and effective is the best way we can describe LIFT creatine. The micronized monohydrate supplement is straightforward, letting go of innovation and replacing it with effectiveness. Each serving contains an ultra-high dose of micronized creatine monohydrate, mixes with a smooth texture in any liquid, and is ideal to use before a workout for an extra pump.

XWerks LIFT is fast-acting for maximum power increases in the gym. LIFT will help you increase the amount of lean muscle in your body, leading to more strength and explosive power.

We appreciate XWerks for the fair price they offer; at $39 for 80 servings, it is one of the best budget-friendly creatine supplements on the list. Just because LIFT is affordable doesn’t mean it is low-quality. LIFT is still considered one of the best creatine monohydrate supplements on the list for gym enthusiasts and bodybuilders alike. The company has a longstanding reputation as one of the best supplement companies in the industry.

Onnit Creatine

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Product Overview
Category of SupplementCreatine Products, Creatine Supplements, Creatine Supplementation
Form of CreatinePure micronized creatine monohydrate form of creatine and amino acids
Creatine in each serving5 grams per serving
Servings Per Container30 servings
Price$15.00 USD

Anchoring their reputation as one of the top-rated bodybuilding supplements companies globally, Onnit deserves a spot towards the top of the list for their high-quality Creatine. The monohydrate formula is formulated to push high power levels and athletic performance.

Not only is it a great Creatine, but it is also one of the most affordable. The budget-based creatine monohydrate is the cheapest supplement we listed. Each container carries 30 servings of the strength-building compound for just $15. Creapure, the substance in Onnit, is dosed out in a high amount, considered adequate by any standards.

Working like other supplements on the list, Onnit Creatine uses creapure to replenish the ATP levels in the body, the substance responsible for muscle contractions. When using the creapure based creatine supplement, you’ll perform more reps of heavier weight, helping increase muscle mass.

Performance Lab Maintain

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Product Overview
Category of SupplementCreatine Products, Creatine Supplements, Creatine Supplementation
Forms of CreatineProprietary Creapure pH10 creatine pills with amino acids
Creatine in each serving5 grams
Servings Per Container60 capsules
Price$44.00 USD

The first creatine supplement on the list to come in capsule form is Performance Lab Maintain Creatine. You must take 6-10 capsules a day to benefit from it for increased strength, power, and stamina. Every ten pills of Lab Mountain have roughly 3,000mg of Creatine in it. The dosage in Performance Lab Mountain is a bit lower than other supplements on the list, but we decided to place it regardless because of the ease of use.

Another reason we placed this Creatine on the list is that it offers a bonus not seen in many other creatines. Along with Creatine, it also contains the powerful oxygen boosting compound Beta-Alanine, for increased healing. If you’re looking for convenience, something that doesn’t need to be mixed, and prefer capsules to powder, then Lab Mountain Performance Creatine may be for you.

Cellucor Creatine Monohydrate

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Product Overview
Category of SupplementCreatine Products, Creatine Supplements, Creatine Supplementation
Forms of CreatinePure micronized creatine monohydrate form of creatine and amino acids
Creatine in each serving5 grams
Servings Per Container72 servings
Price$24.99 USD

Cellucor is one of the most well-known supplement providers on our list. And like other Cellucor supplements, their Creatine Monohydrate stands up to other supplement companies. Not only is the Creatine Monohydrate effective, but it is also one of the best valued Creatines; at 72 servings for under $20, it’s a definite smart buy.

When taking Cellucor Creatine Monohydrate every day, count on increased power, lifting capabilities, rep counts, and muscle mass growth. Creatine is one of the most widely used supplements in the bodybuilding community and helps with many health operations, such as digestion and muscle recovery.

We especially like Cellucor Creatine Monohydrate because it mixes so smoothly in water and works great, not to mention it is one of the best value-based creatines on the list. Take it every day, and you will see positive results in the increase of lean muscle mass in your body.

Optimum Nutrition Micronized Creatine Powder

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Product Overview
Category of SupplementCreatine Products, Creatine Supplements, Creatine Supplementation
Forms of CreatinePure creatine monohydrate form of creatine
Creatine in each serving5 grams per serving
Servings Per ContainerStarts from 30 servings
PriceStarts from $10.99 USD

Easily one of the more widely used Creatines on the list, Optimum Nutrition is known for quality. Formulated for performance, strength, and stamina, the Micronized Creatine Powder delivers the user 5g of powerful Creatine Monohydrate in each serving, helping replenish ATP energy levels for optimal levels of strength and endurance.

Like other quality Creatine powders on the list, there are no other fillers in Optimum Nutrition’s Creatine. At 0 calories and 0 carbs in each serving, it’s safe for anyone to use without the worry of packing on pounds or accidentally ingesting unwanted fillers, which might be harmful.

Another aspect of Optimum Nutrition’s Micronized Creatine Powder is its multiple serving sizes. It’s perfect for anyone, regardless of the amount of Creatine you need; pick it up in 30, 60, 120, 240, and 400 servings. It’s also one of the best values at only $11 a bottle for 30 servings. It is proven as one of the best Creatures you can find.

Beast Sports Creature Creatine

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Product Overview
Category of SupplementCreatine Products, Creatine Supplements, Creatine Supplementation
Forms of CreatineMicronized creatine monohydrate, Di-Creatine malate, Creatine anhydrous, Creatine gluconate, Crea-Trona and amino acids
Creatine in each serving4 grams per serving
Servings Per Container60 servings
Price$30.00 USD

The Creature name is the first thing that makes Beast Sports Creatine stand out. We love it, and we also love the wide variety of flavors it comes in. Available in cherry limeade, citrus, beast punch, and pink lemonade, it is perfect for anyone who can’t stand the taste of regular powdered Creatine Monohydrate.

The formulated Creatine powder is excellent at giving the user a boost of power, adding to their rep range, weight used, and improving recovery times. Whether squatting or benching, Beast Sports Creature Creatine is guaranteed to give you heightened performance at the gym. Elite athletes are who Beast Sports had in mind when creating their Creatine; even so, it is ideal for anyone, professional or not.

One thing that makes Beast Sports Creatine stand out from the crowd, it contains multiple types of Creatine, including:

  • Creatine Monohydrate
  • Di-Creatine Malate
  • Creatine Anhydrous
  • Creatine Gluconate
  • Crea-Trona – a 94% creatine and 6% buffering agent

Creature Creatine comes in capsule and powdered form, perfect for everyone, regardless of their preference for ingesting the substance. Each serving of Creature offers the user a healthy dose of 4g of Creatine; although it is a little low, it is promised to deliver positive effects.

Because you get multiple forms of Creatine, Creature helps with both short-term power and long-term gains. When taking it, stamina, power, strength, recovery, and lean muscle mass improve.

NSP Nutrition Muscle Power Creatine

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Product Overview
Category of SupplementCreatine Products, Creatine Supplements, Creatine Supplementation
Forms of CreatinePure creatine monohydrate and amino acids
Creatine in each serving5 grams
Servings Per Container60 servings
Price$28.00

Nutrition’s Muscle Power Creatine gives your muscles needed energy boosts when at the gym or when performing your chosen sport. Unlike other Creatine supplements on the list, Nutrition Muscle Power advertises weight loss as one of the primary benefits you’ll receive when taking it. Along with fat loss, you can also count on increased explosive power, overall strength, and maximized endurance levels.

Priced competitively with other supplements on the list, NSP costs under $30 for 60 servings. We appreciate the exceptional price vs. value of NSP Creatine, based out of the Southern United States in Florida. Using just one type of Creatine, Monohydrate, each scoop gives a healthy dose of 5g of Creatine in it.

It is a perfectly formulated Creatine supplement for people who appreciate simplicity. Considered one of the best companies in the niche, NSP Creatine is an excellent choice for people interested in the bottom line. And at less than one-half dollar per serving, it is one of the best choices we considered.

Elm & Rye Creatine

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Product Overview
Category of SupplementCreatine Products, Creatine Supplements, Creatine Supplementation
Forms of CreatineCreatine Monohydrate and amino acids
Creatine in each serving1400mg per serving
Servings Per Container60 tablets
Price$39.99 USD

Considered one of the finer supplement companies in the bodybuilding niche, Elm & Rye offers high-quality Creatine at a premium price. Like other Creatine companies on the list, you will achieve more reps in each set, get heavier lifts, improved endurance, focus, and less burnout – making your workouts more effective in shorter periods.

Elm & Rye Creatine is different from most other companies on the list as it is strictly available in capsules rather than the powdered form. Elm & Rye’s Creatine provides the user with 1,400mg of Creatine in each serving, which isn’t the highest amount, but the company promises it’s as effective or more so than other Creatine companies on the list.

How We Created the Best Creatine Monohydrate Supplements Guide

Not all Creatine types are made equal, even though they all claim to have similar benefits like increased strength, heightened performance, and more. Unfortunately, not all own up to the claims they make. Because of this, we used the following criteria to create the list.

Types of Creatine

Creatine Monohydrate is the most widely used type of Creatine. Some of the best companies use multiple types of Creatine, sometimes as many as five types. The more types of Creatine you ingest, the better it is. Different types work at various intervals. Some are faster acting, and others last over a more extended period. Using multiple types of Creatine means you get the maximum number of benefits. That is why we consider what kinds of Creatine are in a supplement before placing them on the list.

Price vs. Value

Creatine is one of the most widely used supplements on the list; not only that, but it is also one of the best-valued ones. Still, we considered price, mainly vs. the value delivered by the supplement. If the value was relatively equal or greater than the price, we allowed the Creatine on the list. Regardless of what you’re looking to spend on Creatine each month, we placed different price-ranged versions on the list.

Reputation of Manufacturer

Only manufacturers who have solid reputations were allowed on the list. New manufacturers were not necessarily left on the list, but we appreciate companies with a proven past for delivering quality Creatine to the market.

Honesty and Transparency

Companies who were reluctant to disclose their source for Creatine or everything in it were left off the list. We figured anyone trying to hide something wasn’t to be trusted. The best companies had no problem telling us exactly where the Creatine they used came from, how much they used, and what type it was.

Benefits Worked as Advertised

If a Creatine supplement didn’t work as directed, we immediately removed it from the list. Any company that made false promises or claimed Creatine is a miracle substance that would turn you into the Incredible Hulk was removed from the list.

Dosage Effectiveness

Effective doses of Creatine are in the 3-10g range. Anything less than that is not adequate, and anything more than that is a waste and potentially harmful. Therefore, we only allowed Creatine supplements on the list that fell between the 3g-10g per serving range.

Other Ingredients and Fillers

Creatine works best on its own for the most part, and we avoided companies that included fillers or stimulants in their product. Only one supplement we placed on the list uses anything other than Creatine, Beta-Alanine. One exception we made was electrolytes. We did allow companies that included potassium, magnesium, and sodium, as these add no calories and are essential nutrients your body burns off when working out. Companies that use any other type of filler were removed from the list entirely.

Mixability

We removed supplements that clumped up or were too hard to mix effectively. We also strayed away from powders that didn’t easily dissolve in liquid, instead of remaining grainy or that had an unpleasant texture or taste.

Absorbability

The body quickly absorbs the best types of Creatine. Therefore, we only placed Creatine on the list that was small enough in size to be effective. Micronized Creatine Monohydrate was placed at the top of our list as the molecules in the formula are smaller and absorb better into the body for maximum effects.

What is Creatine?

Creatine is found naturally in the body, and every single person produces it daily. Typically, the body only has 2-3g of Creatine, a mix of three essential amino acids, arginine, glycine, and methionine. It is required by the body to give the muscles energy and help them function properly and heal. Higher levels of Creatine help with explosive power and endurance, agility, speed, and more.

Who is Creatine for?

Creatine is not just for bodybuilders and weightlifters. It is also for people attempting to lose weight, improve joint health, and even people who want to increase brain function. Below are some types of individuals who would benefit from Creatine.

  • Individuals wanted to increase strength and power
  • People who want to improve recovery times
  • Lifters who want to increase mass and size
  • Athletes looking to shatter plateaus
  • Anyone seeking improved performance
  • Individuals who want improved focus and concentration
  • People who want to take a supplement that will enhance your overall health

How Does Creatine Work?

Creatine works by improving muscle contractions and improving ATP levels. ATP is adenosine triphosphate and helps you with each rep. Your body produces ATP in minimal amounts, typically only enough for 8-10 seconds of contraction at a time. When you increase your Creatine levels, you give your body extra creatine phosphate and, in turn, increase your ATP levels.

With the activation of the creatine phosphate channel, you’re able to perform more reps per set, more sets in a workout, and workout for more extended periods. Creatine is one of the essential supplements for training and recovery, helping with strength and intensity. It also helps with gains, improving recovery times, making it easier for you to get back in the gym quicker than you would otherwise.

Creatine Types

Creatine is available in many different types. There are six primary types of Creatine used in health supplements available on the market. Most supplements you’ll find contain no more than three types and often just one. Creatine Monohydrate is easily the most widely used type in the world. Still, below are the different types of Creatine used.

Creatine Monohydrate

Of all the different types of Creatine, Monohydrate is by far the most common. Proven for its effectiveness, it is cheap to process, purchase, and easily absorbed by the body. It is the first type of Creatine used and will likely be around for as long as people are.

Being the most researched type of creatine, a study published in Journal of the International Society of Sports Nutrition mentions that creatine monohydrate has more physiological impact on the body, especially the intramuscular levels of creatine than other types of creatine.

In all simplicity, creatine monohydrate is the O.G. of all types of creatine! Creatine supplementation in terms of creatine monohydrate aids muscle recovery, muscle growth, and growth of more muscle mass. This type of creatine is made by bonding water to creatine, unlike in creatine HCL or creatine hydrochloride where the creatine is bonded with hydrochloride.

Most creatine supplements use creatine monohydrate as the primary ingredient in their creatine supplement, since it is considered as the best creatine group amongst all the types available.

Creatine Ethyl Ester

Bound to Ester salts to improve its readiness for bioavailability. Some say it’s easier to absorb by your body, and some claim there is no difference between it and Monohydrate.

Creatine Ethyl Ester is bound to ester salts, which means that this creatine group may be able to provide more creatine (due to increased creatine intake by muscles). This can help the body perform better and you may be able to see results such as increased muscle growth while being able to build lean muscle mass.

Some of the research suggests that this type of creatine may be better absorbed by the body, thus providing more creatine in each serving of creatine ethyl ester. This raises a difference in the muscle uptake rates of creatine in comparison to other types of creatine supplements, including creatine monohydrate.

The unique approach makes some manufacturers believe that creatine ethyl ester may be superior to other types of creatine such as creatine monohydrate, creatine HCL (creatine hydrochloride) or creatine magnesium chelate, however, there is no concrete evidence to support the statement.

Creatine Hydrochloride (HCI)

By binding Creatine to Hydrochloride, it is said that it will dissolve in water easier. Because it dissolves in water easier, it will absorb better into the body. People with digestive problems should consider Creatine Hydrochloride as their first source.

But what is the theory behind this creatine group being easy to dissolve? In creatine hydrochloride supplements, the creatine molecule is bound to a hydrochloride ‘moiety’. The binding of creatine with HCL, makes it more dissolvable in water.

Some creatine supplementation manufacturers believe that since Creatine Hydrochloride is the best creatine in terms of solubility, a lower dose of creatine can be used, since the creatine supplementation will be more bioavailable. The lower dosage of creatine can reduce common side effects of taking creatine supplementation such as an upset stomach.

Taking creatine supplementation in the form of creatine hydrochloride or creatine HCL can help the body absorb creatine faster and more efficiently since creatine intake is increased by the body. One study found that creatine hydrochloride is about 38 times more soluble than other creatine supplements, such as monohydrate.

So, if you earlier used to wonder as to why a creatine supplement with creatine hydrochloride has less creatine in each serving while other forms of creatine had more creatine in each serving, you now have an answer.

The answer goes as: Since creatine hydrochloride contains HCl, it is more water soluble which means it becomes easier for the body to absorb creatine; the creatine intake is enhanced for muscle growth and muscle recovery. Thus, lower dosage of creatine is used in creatine hydrochloride supplements.

Some anecdotal evidence by folks who had problems digesting creatine monohydrate say that taking creatine in the form of creatine hydrochloride does not give them stomach cramps, unlike bodybuilding supplements that use other forms of creatine.

Buffered Creatine

Buffered Creatine contains higher PH levels than regular Creatine, claiming it is more effective than Monohydrate. The two types of buffered Creatine are Crea-Trona and Kre Alkalyn. Few studies have been made to determine whether it is more effective than regular Monohydrate.

Buffered creatine supplements in powder form or buffered creatine pills are higher in pH which are buffered with sodium carbonate or sodium bicarbonate. A number of creatine supplement manufacturers claim that buffered creatine supplements are more effective in increasing creatine intake by the body, thus improving muscle mass, muscle recovery, and growth of muscle cells.

However, just like other creatine groups of products that are not micronized creatine monohydrate, this type of creatine is not well-researched. Therefore there is not enough evidence backing the claims.

Taking creatine in this form, may however, be helpful in reducing stomach cramps, a common side effect of most creatine supplements.

Liquid Creatine

Although supplement companies using Liquid Creatine claim it is easier for the body to use, there is no scientific evidence. Still, some people prefer it over powdered forms or capsules, claiming it is easier for them to use.

Taking creatine in the form of liquid creatine may be a more feasible way for individuals who despise using powders or pills. Unlike most creatine supplements or bodybuilding supplements that are available in powder form, liquid creatine, as the name suggests, is available in liquid form.

It contains three amino acids and helps in creating the creatine phosphate channel that helps in muscle recovery and in building lean muscle mass.

Creatine Magnesium Chelate

Bonded with magnesium, it is absorbed faster by the body than Monohydrate. Some of the best supplements use Monohydrate and chelate, claiming it is better for your body. Even so, there is little evidence proving that these claims are accurate.

Creatine Magnesium Chelate is often sold under the name MagnaPower. Be it creatine pills or another creatine formula, many creatine supplements claim that creatine magnesium chelate supplements allow better absorption of creatine supplementation. This translates to better creatine uptake in the muscles and therefore better athletic performance, growth of muscle cells, improved muscle growth and better muscle recovery.

However, unlike creatine supplements containing micronized creatine monohydrate, this creatine formula is not very well-researched. Thus, miraculous results can not be promised if you are using a creatine supplement that uses this creatine group.

What Does Science Say About Creatine?

Creatine is one of the most widely used supplements in the world. There have been countless studies on the substance, linking it to improved performance and muscle growth. Research has proven it does improve lift, stamina, endurance, brain function, and more. Athletes who use it are proven to get stronger, run quicker, and lift more weight. Not only that but it is also proven that Creatine increases the rate your body recovers at.

Studies have shown that the performance increases are significant, often between 5%-15% over short-term periods. Researchers not only praise Creatine for the added performance it provides, but also the safeness of it, as well as its affordable cost. Along with protein and BCAAs, Creatine is the most widely used supplement and considered essential for anyone attempting to improve performance.

Not only for bodybuilders, but Creatine is also ideal for any athlete and even everyday people looking to be healthier. Doctors often recommend it to the elderly because it helps reduce the risk of injury from a fall. It improves cardiovascular health, cognitive function, and more. It has also been linked to improved sleep, reduced brain deterioration, and even enhanced healthy blood sugar levels, therefore being beneficial to people with diabetes. Lastly, it is believed that Creatine has anti-cancer benefits that come with it, although studies into that claim are still underway. Creatine is one of the best health supplements on the market for numerous reasons.

What are the Benefits of Creatine?

Here is the list of benefits related to taking Creatine supplements:

Supports muscular strength and size:

The creatine’s main function as a supplement is to enhance muscle strength and size. For the task it is known to be one of the effective supplements available in the market. Initially the gains can be seen through water pulling out via muscle cells. After taking creatine supplement for long it tends to activate the channels that can aid in performance, growth and strength in muscle tissues.

A study projects creatine supplementation can help in rising levels of IGF-1 (insulin-like growth factor 1). It becomes quite important as we grow older and lose muscle mass. It is also known that IGF-1 aids in lean muscle development and helps in keeping the level up as we start aging. IGF-1 allows us to build lean muscle mass, which in turn, is related to individuals keeping up with long-term vitality and health.

Best creatine supplements can enhance both long-term and short-term muscle mass growth. Also it is one of the effective muscle or body building supplements available.

Enhancing athletic performance:

Many creatine supplements are popular among individuals active in sports like high jump, soccer, swimming, cycling, and rowing. It is believed that creatine intake improves exercise performance.

Regular Creatine dosage also enhances fat-free muscle mass, improves post-exercise recovery, and allows the athletes to adjust to changing athletic schedules.

Creatine supplementation also has the “cell volumizing effect,” which entails that regular creatine dosage pulls more water in the muscle cells. In addition, time and rigorous resistance training can result in protein synthesis and muscle glycogen storage, thus aiding in more muscle mass and minimizing protein breakdown.

Thus, creatine supplements can source additional energy which can improve your performance in high-intensity workouts.

Smooth Brain Function:

As per a recent study conducted on creatine and its positive effects on neurological health, not only does your muscle mass rely on ATP or Adenosine Triphosphate, but your brain also needs it for dealing with complex tasks.

Therefore, the brain tends to produce ATP, and creatine supplementation can help in the desired production. In addition, routine Creatine dosage assists in increasing mitochondrial function and dopamine levels.

The mentioned benefits can be of great help to older adults in improving or maintaining their memory. Also, it boosts their brain function and can help treat or mitigate neurological diseases.

Allows muscle cells to produce energy

Creatine supplements increase the storage of muscle phosphocreatine. Phosphocreatine can aid the making of ATP or Adenosine Triphosphate which is the key molecule used by your cells for generating energy and performing other life functions. While exercising, the ATP is broken down for producing energy.

ATP resynthesis can limit the ability to perform continually at maximum intensity as it is consumed faster than its reproduction. Creatine supplement allows the individuals to produce ATP energy for fueling their muscles in their workout sessions. It is the primary mechanism behind the enhancing effects of creatine.

Creatine Side-Effects

For the most part, Creatine offers little to no side effects. Still, it is linked to weight gain, often due to water retention and lean body mass. Your body packs on more muscles when using Creatine than would otherwise. Other possible side effects with long-term Creatine use could include potential kidney damage and high blood pressure. Liver disease may suffer from using Creatine as well. Although many of these side effects are still under speculation, you must speak with a doctor or medical professional before using them.

Creatine Recommended Dosage

Creatine works best when taken once or twice a day with 4g – 6 g per serving. Even as little as 3g a day of Creatine will still give you benefits, and 10g -12g per day is the maximum you should be ingesting. Anything more than that is a waist and will likely lead to the same results as lower doses would.

FAQs About Creatine

We get tons of questions about Creatine. Here are some of the more frequently asked questions about the substance and any supplements containing it.

Q: How Does Creatine Work?

A: Creatine boosts short-term muscle power, allowing higher rep ranges with more sets.

Q: Can I Get Creatine from Food?

A: Yes,

Q: What Foods Have the Most Creatine?

Creatine is found in foods like salmon and other meats. For every pound of raw meat, you get 1g-2g of Creatine.

A: Yes, you can get minimal levels of Creatine from food. Supplements are by far the best way to improve Creatine levels.

Q: What is Creatine?

A: A molecule your body produces and uses for short-term explosive power. You get more short-term power when taking Creatine because of heightened ATP energy levels.

Q: What are the Benefits of Creatine?

A: Improved muscle growth, stamina, endurance, cognitive function, lean muscle mass, recovery, and digestion.

Q: How Many Creatine Types are There?

A: Roughly six types of Creatine, Monohydrate being the most common.

Q: Is Creatine Bad?

A: No, Creatine is not considered bad for you if too much is not consumed.

Q: Who Is Creatine Made For?

A: Everyone is looking to improve their health and reduce injury. Elite Athletes and bodybuilders will benefit the most, but anyone can use Creatine.

Q: Is Creatine Designed to Be Cycled?

A: It can be cycled, often in larger doses during bulking phases and smaller amounts for maintenance. Although most research shows that cycling and loading don’t offer many added benefits, some still do it.

Q: When Should I Take Creatine?

A: It doesn’t matter when you take Creatine, but splitting it into two doses is best.

Q: Is it Ok to Take Creatine at Night?

A: Yes, just be careful you’re not taking a Creatine supplement that contains stimulants in it.

Q: Is It Good to Take Creatine Before a Workout?

A: Most people take Creatine before a workout; others take it after.

Q: How Is Creatine Taken?

A: Creatine is often taken as a powder dissolved into a liquid. It also comes in capsule form and liquid.

Q: What is a Creatine Shuttle?

A: A Creatine shuttle contains 20% Creatine and 80% dextrose. Some people use Glutamine instead of dextrose. In either case, it is said to help with the absorption of Creatine.

Q: Will I Lose Muscle Mass Without Creatine?

A: No, there is no reason to lose muscle mass, although you may lose weight in the form of water.

Q: Do You Retain Water with Creatine?

A: Yes, Creatine leads to water retention.

Q: What’s the Best Time to Take Creatine?

A: Any time of day or night is fine.

Q: Is Creatine Bad for the Kidneys?

A: Creatine is safe for anyone to use, although, in smaller doses, it has been linked to kidney problems in older adults.

Q: Does Creatine Make You Gain Weight?

A: Creatine increases water retention, which is considered short-term weight gain. It is not linked to weight gain in healthy adults on a healthy diet.

Q: Can Women Take Creatine?

A: Yes, both men and women can take Creatine.

Q: Does Creatine Interact with Caffeine?

A: No, studies have been inconclusive. They have shown positive and negative effects on the interaction between Caffeine and Creatine.

Q: Does Creatine Make You Lose Your Hair?

A: No, Creatine is not likely to cause hair loss, although it does increase DHT, which is linked to hair loss.

Q: Is Creatine Vegetarian?

A: Yes, just about all Creatine supplements are vegan as it is the cheapest way to produce the supplement.

Q: Should I Take Creatine Supplements?

A: Yes, if you are an active individual. Creatine is produced in the body naturally but is beneficial to anyone seeking optimal health levels.

Q: How Much Creatine Does My Body Make Every Day?

A: Your body produces 1g to2g of Creatine a day.

Q: How Much Creatine Do I Need to Take?

A: The average dose is 3g-6g, 10g-20g is optimal for daily consumption and maximum results.

Q: What is Creatine?

A: A metabolite the body produces and is naturally excreted through the kidneys as creatinine.

Q: What’s the Best Creatine?

A: Any of the above-listed supplements are considered the best available online. CrazyBulk CRN-5, XWerks LIFT, and Optimum Nutrition Micronized Creatine Powder are the three best as far as we are concerned. Again, any of the ones on the list are the best as far as we are concerned.

The Best Creatine Monohydrate Supplements Conclusion

Creatine is considered one of the most important supplements to use in athleticism. Regardless of what type of supplement you are taking, there are good and bad. Even so, Creatine is proven to improve lean muscle, recovery time, and brain cognition, among other things. Try one of the best Creatine supplements of 2022 today!

RELATED:Where to Buy the Top Metabolism Boosters (Best Brands of 2022)

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Disclaimer:

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.

The news and editorial staff of Sound Publishing, Inc. had no role in the preparation of this post. The views and opinions expressed in this sponsored post are those of the advertiser and do not reflect those of Sound Publishing, Inc.

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