If building muscle, increasing explosive power, and recovering better than ever sounds tempting, then creatine should be on your radar. It’s a supplement that does all of these things and more for your body, and everyone (including coaches and sports nutritionists!) seems to be talking about it. Whether you're a professional athlete or a fitness novice, creatine can be especially helpful in achieving your fitness goals.
“Creatine is a naturally occurring nutrient found in muscles,” says Lexi Moriarty, RDN, certified sports nutritionist and founder of Fueled + Balanced Nutrition. "Creatine plays a key role in energy production during strenuous physical and mental activity." Therefore, creatine is one of the most effective dietary supplements for improving performance and strength during high-intensity resistance training, she adds.
Here's how it works: During short, high-intensity workouts (such as less than 15 seconds), the body relies on creatine phosphate for fuel. "If these energy stores are unavailable, the body must rely on other means to produce energy, and performance may decline," Moriarty said. "Supplementing creatine contains energy-producing phosphate groups and can help increase creatine phosphate stores by up to 10. "This increase in stores can boost the body's ability to produce energy, strength and power.
Moriarty says creatine may also help improve higher-intensity muscular endurance, ultimately improving athletic performance and fitness levels. In fact, according to a 2023 study in the Journal of the International Society of Sports Nutrition, creatine is particularly helpful during the final stages of strenuous physical activity, such as cycling or a triathlon.
Michael Hamlin, CSCS, founder of Everflex Fitness, said it's important to note that more research is needed on how creatine supplementation affects women. "Creatine works equally well in men and women, increasing muscle strength and power in both genders," he explains. He said any differences were likely due to differences in individual responses rather than gender effects, but further evidence on the presence of creatine in pre- and post-menopausal women was needed to better understand it.
Dietary supplements, including creatine, are not regulated by the U.S. Food and Drug Administration (FDA). Therefore, experts say it's important to consider the following features and do your due diligence to find a high-quality product.
Third Party Testing. "It's best to choose a brand that has been third-party tested to ensure the purity, quality and safety of the supplement have been evaluated," Hamlin says. Additionally, Moriarty adds, if a supplement earns NSF Sports Certification, it means the product has been tested for the presence of harmful ingredients and substances that are banned for athletes. (Even laypeople don't want to worry about unexpected extras.)
raw material. Hamlin says creatine monohydrate should always be the main (or only) ingredient in a supplement because it's the most researched and most effective form. Some soups may contain other ingredients, but it's best to choose soups with the fewest additives, he explains.
Brand reputation. Be sure to buy from reputable brands that adhere to ethical, legal and industry standards to ensure a high-quality supplement, Hamlin says. Do your research (it’s important to read this article) and only buy brands that are clearly labeled.
Comment. Just like any other product purchase, find out what other people like (or don't like) about a particular supplement. Social media and review sites are great places to crowdsource information and find out what to expect.
1. Thorne Creatine Monohydrate
There's a reason both Moriarty and Hamlin swear by Thorne's Creatine. It's gluten-free, dairy-free, and NSF certified, which means it's been tested for harmful and banned substances before being put on the market. "When you talk about high-quality, safe supplements, people often think of Thorne," Hamlin said. It's also easy to mix with water or juice because it's colorless and odorless, he added.
Warm review: "Tasteless and easy to mix into drinks. I love the Autoship program for easy and timely replacements." – Nicole
2. Supplement a large amount of creatine monohydrate powder
“As the name suggests, BulkSuplements offers a large amount of high-quality creatine at an affordable price,” says Hamlin. He adds that it's third-party tested, vegan, gluten-free and contains no other ingredients. The powder is also flavorless, so you can easily add a scoop to your favorite smoothie or protein shake.
Warm review: "The powder mixes easily and dissolves easily without leaving any clumps or residue. This ensures you have a smooth, enjoyable experience every time you consume it. I have tried many creatine products and some It can be difficult to digest, but this one is gentle on my digestive system." - Tiffany
3. Bare Performance Nutrition BPN Creatine Monohydrate with Creapure
Hamlin says Bare Performance Nutrition is derived from Creapure, a high-purity form of creatine monohydrate and the most commonly studied type of creatine. He adds that due to its purity, the odorless powder has been third-party tested and is ideal for building muscle mass, strength and performance. Each container also contains 60 servings, so you really get your money's worth.
Warm review: "I've been training and lifting weights for five years. Got some really good results. But nothing compares to the results I've been getting from using this product every day for the last six months. Pay attention to strength and overall Increased muscle size. I would definitely recommend it to anyone looking to gain size and strength at a very reasonable price.” – MT
4. KleinAthletes Klein Creatine
If you're looking for an unflavored, non-GMO creatine powder with NSF athletic certification, Moriarty recommends Klean Athlete Klean Creatine. It contains no artificial colors, flavors or sweeteners and is perfect for mixing with water or a beverage of your choice before or after training.Plus, each scoop contains 5 grams of creatine and no other ingredients.
Warm review: "About 1 teaspoon a day and it works great. When I don't eat it for a while, there's no flavor and there's a noticeable difference in energy levels." — James
5. Naked Nutrition’s Pure Creatine Monohydrate
“I love the Naked brand because they really try to make everything as simple as possible,” Hamlin said. "This is a transparent brand that offers odorless, non-GMO, and additive-free creatine. The product is fully researched and tested for heavy metals, made in the USA, and contains only one ingredient: creatine monohydrate." Another bonus? It's dairy-free, non-GMO, keto-friendly, and vegan.
glowing review: "I've been using this creatine supplement for a few months and the results have been impressive. I've made noticeable improvements in strength, power, and endurance in my training. It's easy to mix and doesn't have a strong taste , and I appreciate that it’s not seasoned.” —Patrick
6. Rough Nutritional Unflavored Creatine
Gnarly Nutrition uses the highest quality Creatine, Creapure, as its only ingredient, making it Hamlin's gold standard product. It's free of artificial flavors, sweeteners, gluten and soy and is great for building stamina, strength and stamina. The odorless powder can also be mixed well with hot or cold liquids.
glowing review: "I love Gnarly products and this one is no exception. Since using it, I've noticed a faster recovery time and it blends well when I add it to a protein shake. Will buy again .”——Case
7. DotFit Creatine Monohydrate Raspberry Lemonade Drink Mix
"If you want something with flavor, this vegan-friendly, gluten-free, NSF-certified, and keto-friendly product is great," Hamlin says. The Raspberry Lemonade Mix is also non-stimulant, Third party tested, keto and gluten free. All you have to do is mix a scoop with water and take a sip.
Warm review: "Great product, tastes like lemonade. Makes drinking creatine more enjoyable, especially on hot days." – KB
8. Optimum Nutrition Micronized Creatine Monohydrate Powder
New to fitness but interested in creatine? Don't worry! Hamlin recommends Optimum Nutrition’s creatine monohydrate powder. "This is a reputable brand that offers pure creatine monohydrate with no additives," he explains. This unflavored powder is also ketone-rich and easy to mix before and after workouts.
Warm review: "One of the standout features of this product is its micronized formula, which ensures easy blending and quick absorption. I noticed a significant increase in my strength and endurance while lifting weights. Additionally, the odorless nature of the powder allowed me to easily Mix it with my favorite drinks without changing the taste." - Blessings
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