1. Optimum Nutrition Micronized Creatine Powder
It is manufactured using 100% pure creatine monohydrate (micronized) and is designed to dissolve in water readily. The product is free from filler ingredients, artificial coloring agents and flavors. It is an essential part of the regular diet of fitness enthusiasts and athletes alike for enhanced muscle growth and strength.
Manufacturer: Optimum Nutrition
Average Online Rating: 4.1/5
- 5,000mg Creapure brand creatine monohydrate
2. Transparent Labs StrengthSeries Creapure HMB Creatine
It is designed by blending HMB to pure creatine monohydrate that is clinically proven to enhance endurance and strength. It also reduces recovery time and helps in the building lean muscles.
Manufacturer: Creapure HMB
Average Online Rating: 4.8/5
- 5,000 mg Creapure brand creatine monohydrate
- 2,000 mg β-Hydroxy β-Methylbutyrate (HMB)
- 5mg BioPerine
3. Arnold Series Iron CRE3
The product contains creatine in its nitrate form which is essential for enhancing the endurance, power and strength of the athlete. The USP of the product is that it is free from the loading phase and works really well even in small doses.
Average Online Rating: 4.5/5
- 1,000 mg creatine nitrate
4. Beast Sports Nutrition Creature
The product is manufactured by blending five different forms of creatine imported from Germany. It helps in the maintenance of overall muscle strength and energy for covering the extra mile on the gym.
Manufacturer: Beast Sports Nutrition
Average Online Rating: 4.6/5
- 3,025 mg Creature Advanced Creatine Matrix Blend (creatine alpha-ketoglutarate 2:1, creatine monohydrate, buffered creatine, creatine magnesium chelate and creatine anhydrous.)
5. Promera Sports Con-Cret
The primary ingredient of the product is creatine hydrochloride (or HCI) in its purest form. It is a crucial component that is clinically proven to enhance endurance and help build lean muscle. It is free from the constraints of cycling and loading sessions.
Manufacturer: Promera Sports
Average Online Rating: 4.4/5
- 750mg creatine HCI
6. Dymatize Creatine
It is famous in the weightlifting arena for being the most readily soluble creatine supplement. The advanced micronized form of the product aids in easy digestion and conversion to valuable energy for enhanced track performance.
Manufacturer: Dymatize Nutrition
Average Online Rating: 4.3
- 5,000 mg 100% pure micronized creatine monohydrate
7. MusclePharm Creatine
An unflavored product, it is made from pharmaceutical grade creatine that assists in quick absorption. The supplement can regularly be taken in small doses and it is free from the loading phase.
Average Online Rating: 4.2/5
- 5,000 mg creatine matrix blend (Creatine nitrate, Creatine AAB, Dicreatine Malate, Creatine magnesium chelate, Creatine Monohydrate)
8. Universal Nutrition Creatine
It is manufactured from Creapure brand creatine (micronized formula), imported from Germany. It is free from filler ingredients and artificial sweeteners and stimulates muscle strength/growth.
Manufacturer: Universal Nutrition
Average Online Rating: 4.5
- 5,000 mg 100% pure micronized creatine monohydrate
9. MuscleTech Platinum 100% Creatine
It is the easiest to absorb creatine supplement that is free from filler ingredients. A regular dose of 5 grams is sufficient for enhancing endurance and shortening recovery time.
Average Online Rating: 4.7
- 5,000 mg 100% pure micronized creatine monohydrate
10. BSN Creatine DNA
The product is made from creatine monohydrate and is also free from filler ingredients. The unflavored supplement aids in building lean muscles, assists in enhancing track and gym endurance levels.
Average Online Rating: 4.4
- 5,000 mg 100% pure micronized creatine monohydrate
Creatine Supplements Guide
Attention: This guide has not been written, reviewed or endorsed by a medical professional and may not be used to diagnose or treat any medical conditions. You should always speak with your doctor before taking any supplements mentioned on this website.
The success of any fitness routine lies in the proper setting and strict maintenance of goals. A fitness goal can be anything from losing or gaining weight, building up lean muscles or merely increasing your endurance levels on the track. Now, whatever it may be, if one doesn’t maintain discipline in their diet, workout routine and supplement intake, the results won’t be satisfactory!
Supplementation is an essential component in the modern age thanks to the improper and unhealthy diet prevalent in the society. Creatine supplements help in filling out the gaps in the diet and provides the essential nutrients crucial for a chiseled physique!
Creatine is an essential nutrient in the weightlifting world that plays a significant role in the formation of lean muscles.
Definition of Creatine and It’s Working Mechanism
Creatine belongs to the nitrogenous group of organic acids that supplies energy to the body. Creatine is primarily taken as a supplement to provide the muscles and brain with instant energy.
It is essential, especially during weightlifting and endurance training sessions. Creatine is readily broken down in the body and is easily digested in the gut. It is found naturally in protein-rich food items from both animal and plant sources.
Creatine is taken as a supplement merely to increase muscle strength and enhance athletic performance.
Is Creatine Effective?
Creatine has been a staple nutrient in the fitness arena for many years. The macronutrient is easy to digest and absorb in the human body. It has proven results in the field of enhanced athletic performance and endurance.
In one word, YES! It lives up to the hype as a lean and mean muscle building supplement.
What Are Creatine Supplements?
Creatine is a naturally occurring nitrogenous compound that is synthesized in the liver of the human body. Creatine supplements, on the other hand, are capsules or powders consumed along with the daily diet for gymnasts and athletes.
These products are consumed for their affordability as a quick and easy solution for increasing the creatine content of one’s body. The resulting factor is saturation of the muscles with this organic acid leading to an increase in energy levels.
Benefits of Creatine Supplement Intake
There have been several controlled studies for measuring the effectiveness of creatine as a supplement in the fitness world. Given below are some of them:
Improved Track and Gym Performance
In simple terms, these supplements provide the body with extra energy that is further utilized when and where it is required. The excess energy considerably enhances track and gym performance of athletes.
One can consider creatine as a quick and easy source of energy that can be utilized for increasing the strength of the muscles in short bursts. It also speeds up the metabolic process thereby fuelling muscle contraction. Creatine is highly useful for competitive bodybuilders to push their bodies to the extreme, especially during those last crucial reps!
Creatine supplements increase the phosphocreatine content in the muscles. It is the primary source of energy that is crucial during intense training sessions. Muscle fatigue sets in as soon phosphocreatine content in the muscle tissues start to deplete. Creatine supplements counter this and provide the muscle cells of the body with instant usable energy.
Increased Muscle Strength and Size
Creatine is not a component that engages itself in the development of muscles and strength. Instead, it provides the body with short bursts of energy that is required for performing the last set of reps.
Improved Recovery Time
High-intensity training sessions require extended periods of recovery time for any athlete, no matter their experience. Instances like lifting weights and other endurance enhancing training sessions result in ripping of muscle tissues and other damages. The recovery period is merely the time that is given to any athlete to do the repair work on damaged muscle tissues. This results in more enlarged, enhanced and strengthened lean muscles.
What is the role of creatine supplement in all of this? Well, to put it in simple terms, Creatine increases the synthesis of phosphocreatine molecules and ATP generation. The resulting factor is shortening of the recovery period of the body and preparing the same for the next session.
Who Can Benefit from Creatine Supplements?
The following benefit the most from taking a fixed dose of creatine supplement on a regular basis:
Athletes and professional bodybuilders benefit the most from daily intake of creatine supplements. It helps them increase their endurance levels, develop lean muscles and reduce recovery period.
Creatine is a naturally occurring nitrogenous organic acid that is found in meat and fish. Vegetarians, due to their diet, have a low concentration of creatine in their body making it difficult for them to achieve the desired results from their sessions at the gym.
Creatine supplements prove beneficial for vegetarian athletes and gymnasts providing them with much-needed energy (ATP) for overall growth and enhancements.
Ideal for Both Men and Women
Both female and male athletes, engaged in bodybuilding training sessions can benefit from creatine supplements.
Aged Fitness Enthusiasts
Recently, it has been recently proved as per various controlled research studies that creatine supplements can reduce the onset of sarcopenia. Sarcopenia is the loss of muscle mass and functionality with age.
Side Effects of Creatine Supplements
Every supplement comes with its own set of unique pros and cons. It is essential to be familiar with them before someone starts their course of the same. Creatine is a beneficial and popular fitness supplement, but it also has some mild side effects. Given below are some of them:
Gastrointestinal distress (stomach cramps/ache, etc.)
Minor digestive disorders like stomach cramps, ache, etc. are common side effects after starting creatine supplements. It is a pretty rare side effect that affects only about 5-7% of creatine users.
It is recommended to consume creatine supplements after meals and not in an empty stomach.
These supplements are a hydrophilic nutrient that is known to make muscles draw in water from other parts of the body. It can cause users to experience mild instances of dehydration. The only way to combat such side effects is to drink lots of water after taking creatine supplements.
Bloating /Temporary weight gain
One should not be alarmed by the title of this particular subheading. People gain temporary weight after consuming creatine supplements for extended periods of time. This is merely the weight of the excess water that the muscle tissue is retaining in its cells. It is a temporary side effect that subsides after a few weeks.
Method of Taking Creatine
Any supplementary medication should be taken after consulting with the doctor or as per the directions pointed out in the product label. Unlike other training supplements, creatine should be taken on a regular basis irrespective of the training schedule.
The methodology that needs to be followed strictly for creatine supplements is divided into two parts as stated below:
This is the most crucial phase of the creatine supplement intake process. In this particular stage, an individual takes in excess of creatine to saturate one’s muscles thereby accelerating its effects.
A strict routine for the loading phase requires the first 5-7 days – 15g of creatine/day, (4/ five times, spread evenly throughout the day). After completion of the loading phase, the muscle tissues of the body become saturated and ready for the maintenance phase.
The maintenance phase of creatine supplement requires 5g/day (1 or 2 doses) per day.
Some athletes and trainees mix creatine with other performance-enhancing supplements for maximizing its results. For mixing with whey protein shakes, it is recommended to opt for unflavored variations of creatine monohydrate.
When to Take Creatine?
There are no particular or fixed timings for taking creatine supplements. Irrespective of the time, creatine is a nutrient that is readily absorbed and converted into usable energy.
For maximizing the beneficiary effects of the supplement, it is recommended to take creatine just before commencing workout sessions at the gym. One can also opt for mixing creatine with whey protein shake after the workout session.
Creatine Cycling and its Importance
Whether to take creatine in a cyclic manner (for a few months or weeks and then pause) or to take the same on a regular basis is a debatable topic. The professional trainers and athletes are divided into two separate sections when it comes to this particular issue. Some say that the benefits of creatine maximize if it is taken on a regular basis while the other section stands firmly with their cyclic routine.
At the end of the day, medical practitioners and nutritionists alike agree to the fact that it is best to use any supplement in a cyclic manner. It prevents the body from getting used to the supplement. If creatine is taken on a regular basis, it could result in minimizing the desired effects!
Creatine supplement, if taken in a cyclic manner provides the user with visible results in terms of muscle tone and physique. Over time, creatine usage could lead to bloating of the muscles due to the excess water stored by the same. It results in the increase of one’s weight over time that can be prevented by cycling the intake of creatine supplements.
What are the Attributes of a Good Creatine Supplement?
Health and fitness supplements are huge sectors in the pharmaceutical industry. One needs to follow specific attributes while shopping for the best creatine supplement. Those attributes are as follows:
Brand Value and Reputation
It is wise to stick with reputed and well-known brands when it comes to choosing creatine supplements. Brand image, product reviews and customer feedback are some of the sectors that need to be scrutinized from the grassroots level.
As simple as it seems, this is the most crucial attribute that determines the popularity of a creatine supplement in the market.
The best of creatine supplements will be containing very few if not one single ingredient. A product that has several ingredients on its label should be avoided at all costs since they contain various filler ingredients and artificial preservatives.
Value for money
When it comes to health supplements, one thing is for sure. They don’t come cheap. It would be wise to opt for a product that offers more benefits per serving than it actually costs! The package size, the ingredients and the name of the manufacturing company are some of the contributing factors that increase the value for money factor for any particular creatine supplement product.
The effectiveness and success of a product depend on various contributing factors. It would be wise to go through product reviews and customer feedback for the manufacturing brand.
Products with consistent online ratings and excellent customer feedback are recommended all the while being vigilant for combing out the misinformation as well!
Creatine Powder vs. Pills
Creatine supplements are available in both powder and pill form. Both operate similarly within the body and provide the user with similar results. The difference lies in the fact that powder supplements are friendlier to your pockets!
Creatine supplements in its powdered form are easier to consume when compared to that of the pills. After consumption, the powder quickly breaks down in the gut, undergoes transformation and provides the user with ready to use energy reserves.
The capsule form of creatine supplements allows the user with the benefits of mobility and convenience. One can just pop a pill of creatine with their favorite drink while they are out on a date!
The one and only drawback of taking creatine supplement in its pill form is the cost. If someone looks at the basics, the minimal creatine requirement for an individual on a regular basis is about 5mg. It means that one needs to take about six pills a day to meet the daily dose! Definitely going out of budget!
Irrespective of the form or dose, creatine is a popular supplement in the bodybuilding world for its impressive results. It helps individuals to enhance their endurance levels, maintain muscle morphology no matter the age and assists people to develop fat-free mass.
People who regularly undergo high intensity endurance building training sessions are advised to include creatine supplements in their regular diet for maximizing the results. However, it is strongly recommended to consult with your doctor/nutritionist before going forward with the same.