Top 10 Rated Creatine Supplements For Muscle And Strength-Building Benefits

These are quality creatine products you don’t want to miss out on!

Creatine is arguably the most popular and used “muscle-building” supplement aside from whey protein.

And it’s also one of the most studied and tested substances, as creatine has been around for many years. But with so many options out there, people get confused about what actually works.

Well, it’s always just best to keep things simple and use proven products from reputable companies with positive user experience. And you don’t really need a bunch of added ingredients either as creatine works incredible on its own.

But we have to be completely honest and say that you won’t get steroid-like gains; however, you will make progress slightly faster than you would without this powerful substance.

So let’s talk about creatine and how you can benefit from it plus we promised a list of excellent products just for you…

What is Creatine?

Creatine is an amino acid stored in the muscles (95%), brain, liver, kidneys, and testes; which converts into creatine phosphate and is then used to help make adenosine triphosphate (ATP). And ATP provides energy for the muscles to contract. (1, 2)

Creatine is made in small amounts by the liver, kidneys, and pancreas but red meat as well even seafood are a common way to get a healthy amount.

However, it would take a lot of these creatine-containing foods to have the same effect as if you supplemented with creatine.

And that’s why powders are a great way to supplement your creatine intake.

Which Type is Best?

There’s no need to use anything other than creatine monohydrate.

It’s the most extensively studied form and evidence does not exist for anything better overall. So, stick with monohydrate or hydrochloride which are both very effective for performance and body composition. Anything else and you’d just be throwing money away. (3, 4)

Transparent Labs Creatine with HMB

Although one of the more expensive creatine supplements available, Transparent Labs creatine is well worth the price. It has no artificial preservatives or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase strength and lean body mass while decreasing fat mass. [2]

Price: $39.99 / 297 grams

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MyProtein Monohydrate Creatine

This is an excellent creatine monohydrate powder that increases your body’s ability produce energy quickly. It increases strength and power [4] and is good for all sports and exercise. Many customers report that this creatine blend mixes easily, is completely flavorless, and well worth the increased price point for ease of use.

Price: $14.99 / 500 grams

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Staunch Creatine Five

Staunch Creatine Five is a synthesized blend that contains 5 optimized forms of creatine working in tandem with one another. Creatine monohydrate, MagnaPower creatine, tri-creatine malate, creatine pyruvate, and creatine anhydrous are all found in this powerful blend and delivers more creatine by weight than any other form of creatine on the market. The blend of creatine allows the body to break down, process, and use the maximum amount of creatine ingested — virtually nothing is wasted.

Price: $29.99 / 200 grams

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Universal Nutrition Creatine

A high quality supplement derived from pure creatine monohydrate. Univeral Nutrition has been shown to improve the rate of ATP to ADP synthesis [1], which allows your muscles more energy to grow. Cells are volumized and hydrated by high quality creatine which isn’t diluted with cheap preservatives or additives. A great, highly effective product available at an attractive price point.

Price: $12.99 / 500 grams

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MuscleTech Platinum 100% Creatine

Pure micronized creatine provides a great boost of energy to the muscles during a workout. Because it’s micronized, the body absorbs more creatine than it would from the average supplement, making this a highly effective delivery formula. Some buyers report that MuscleTech creatine is difficult to mix and dissolve into drinks, but most agree that it is a highly effective product that increases muscle recovery time long after your workout is over.

Price: $11.49 / 400 grams

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EFX Sports Kre-Alkalyn EFX Creatine

A pH-supported creatine blend engineered to improve lean body mass while restricting its ability put on fat. This highly alkalized blend of creatine is intensely hydrating and provides a lot of energy to the muscles, so it avoids many of the bloating, cramping, and water-retaining side effects that can come along with some inferior creatine blends. [3] It also comes in three delicious flavors for those who sometimes find the taste a little hard to swallow.

Price: $22.39 / 220 grams

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Optimum Nutrition Micronized Creatine

Optimum Nutrition is one of the leading manufacturers of sports and fitness supplements, and with good reason. Their micronized creatine is in pure Creapure form and unflavored, so you can mix it in anything without worrying about a taste. With no fillers and no additives, this is a highly concentrated creatine powder the supports lean muscle growth and speeds up recovery time.

Price: $19.99 / 600 grams

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RSP Nutrition Monohydrate Creatine

Micronized creatine monohydrate that supports muscle recovery and allows for workouts to have maximum impact on muscle growth. RSP creatine supports cell volumization and increase power and endurance. All RSP Nutrition products are third-party tested for quality assurance, so they are exceptionally pure and reliable to contain creatine monohydrate and nothing else.

Price: $12.78 / 500 grams

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EVLUTION Nutrition Creatine 5000

Evlution Nutrition Creatine5000 5 Grams of Pure Creatine Monohydrate in Each Serving Unflavored Powder (100 Servings)

 

EVLUTION Nutrition creatine contains 5 grams of creatine monohydrate per serving, which is an intense amount for any post-workout supplement. EVLUTION creatine is completely flavorless so it’s an easy addition to any pre-made protein shake or smoothie. EVLUTION creatine improves endurance, allowing you to workout longer, while also increasing the body’s ability to synthesize ATP, meaning you gain more muscle from working out and you also have the energy to work out for longer.

Price: $13.99 / 300 grams

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Cellucor COR-Performance Creatine

Cellucor micronized creatine supports strength and a healthy absorption of creatine. Unlike other blends, this one focuses on the body’s ability to digest and metabolize all the creatine available to it. Cellucor COR-Performance creatine promotes muscle growth and increases the body’s ability to burn stored fats. It’s also one of the least expensive creatines commercially available.

Price: $9.99 / 380 grams

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The different forms of creatine have a positive effect on performance according to studies. But monohydrate is a preferred form. (7, 8, 9)

Other ingredients include beet root juice powder, malic acid, Sucralose, citric acid, natural and artificial flavor, and silicon dioxide.

The fruit punch flavor seems to be decent too so you shouldn’t have much of an issue there. Although, the taste is oftentimes subjective.

What Are The Benefits?

Creatine is the most effective ergogenic supplement for performance and increasing lean body mass according to many studies; so the benefits go far beyond placebo. (3)

Muscle Growth

Many studies have shown creatine monohydrate to elicit a significant increase in lean body mass. And that’s because the water retention in the muscle increases strength and muscle size is a result of progressive overload. (10)

Strength and Power

Like previously discussed, the water retention increases strength. But so does the process of creatine being converted into ATP which provides energy for muscle contractions. Creatine is an excellent strength aid.

Injury and Health Conditions

One study showed creatine to have potentially positive effects on the immune system. But new research shows that creatine can be beneficial for the elderly when it comes to brain function and even metabolism. (4, 11)

How To Load Creatine

Loading is necessary to saturate the muscle cells with creatine as quickly as possible. This process accelerates the effects of creatine in the muscle cells.

The standard process is to take 20-25 grams per day for 4 or 5 days, and then you’ll take 3-5 grams every day thereafter for maintenance.

But newer research actually shows that taking 1 gram, every 30 minutes, for 20 intakes over the same 4-5 day period may saturate the muscles even better than the former approach. (2)

So, try out this method of creatine loading for maximum saturation.

It’s important to note that most studies indicate a 1 to 2 kg increase in body weight after the first week of loading. (3)

Note: Make sure to drink plenty of water when taking creatine to prevent dehydration or potential issues which can arise from taking any performance-aiding supplements.

Is Creatine Safe?

Creatine is best used by healthy individuals of any age past puberty, which includes young athletes.

However, all other factors must be ideal which means the young athlete should be involved in serious training where creatine would be beneficial. But a healthy diet, quality creatine, supervision, and safe doses are imperative. (3)

Creatine is a safer alternative to using anabolic steroids and that’s why it is suggested. And since creatine is a natural substance, it will not interfere with hormones or cause a failed drug test.

And there’s no scientific evidence to suggest that creatine has detrimental effects on healthy users.

Ending Words

Creatine is safe and effective when taken properly.

And you can’t argue with the countless number of studies in favor of its performance and aesthetic benefits. Monohydrate or hydrochloride are acceptable forms and these products only consist of either or.

But it’s really important for you to experiment and find a product which works best. Supplementation involves trial and error sometimes but quality should be of utmost importance. All creatine products are not created equally.

So you can choose from our top-rated creatine supplements list and assure you’re getting your money’s worth…

Just make sure to have a good training program in place and clean up your diet so that your creatine intake will not be in vain!

 

References:

 

1-“Creatine”. Mayo Clinic.

2-Cooper, Robert; Naclerio, Fernando; Allgrove, Judith; Jimenez, Alfonso (July 20, 2012). “Creatine supplementation with specific view to exercise/sports performance: an update”. Journal of the International Society of Sports Nutrition. 9: 33. doi:10.1186/1550-2783-9-33. ISSN 1550-2783. PMC 3407788. PMID 22817979.

3-Buford, Thomas W; Kreider, Richard B; Stout, Jeffrey R; Greenwood, Mike; Campbell, Bill; Spano, Marie; Ziegenfuss, Tim; Lopez, Hector; Landis, Jamie (August 30, 2007). “International Society of Sports Nutrition position stand: creatine supplementation and exercise”. Journal of the International Society of Sports Nutrition. 4: 6. doi:10.1186/1550-2783-4-6. ISSN 1550-2783. PMC 2048496. PMID 17908288.

4-“THE SAFETY AND EFFICACY OF CREATINE MONOHYDRATE SUPPLEMENTATION: WHAT WE HAVE LEARNED FROM THE PAST 25 YEARS OF RESEARCH”. Gatorade Sports Science Institute.

5-Jagim, Andrew R; Oliver, Jonathan M; Sanchez, Adam; Galvan, Elfego; Fluckey, James; Riechman, Steven; Greenwood, Michael; Kelly, Katherine; Meininger, Cynthia (September 13, 2012). “A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate”. Journal of the International Society of Sports Nutrition. 9: 43. doi:10.1186/1550-2783-9-43. ISSN 1550-2783. PMC 3479057. PMID 22971354.

6-ORAL CREATINE HYDROCHLORIDE SUPPLEMENTATION: ACUTE EFFECTS ON SUBMAXIMAL, INTERMITTENT BOUTS OF BENCH PRESS AND VERTICAL JUMP EXERCISES

7-Selsby, Joshua T.; DiSilvestro, Robert A.; Devor, Steven T. (2004-5). “Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance”. Journal of Strength and Conditioning Research. 18 (2): 311–315. doi:10.1519/R-13072.1. ISSN 1064-8011. PMID 15142029

8-Tyka, A. K.; Chwastowski, M.; Cison, T.; Palka, T.; Tyka, Anna; Szygula, Z.; Pilch, W.; Strzala, M.; Cepero, M. (2015-3). “Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in spinters and long-distance runners”. Acta Physiologica Hungarica. 102 (1): 114–122. doi:10.1556/APhysiol.102.2015.1.12. ISSN 0231-424X. PMID 25804393.

9-Jäger, Ralf; Metzger, Jan; Lautmann, Karin; Shushakov, Vladimir; Purpura, Martin; Geiss, Kurt-Reiner; Maassen, Norbert (February 13, 2008). “The effects of creatine pyruvate and creatine citrate on performance during high intensity exercise”. Journal of the International Society of Sports Nutrition. 5: 4. doi:10.1186/1550-2783-5-4. ISSN 1550-2783. PMC 2276184. PMID 18269769.

10-Safdar, Adeel; Yardley, Nicholas J.; Snow, Rodney; Melov, Simon; Tarnopolsky, Mark A. (January 17, 2008). “Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation”. Physiological Genomics. 32 (2): 219–228. doi:10.1152/physiolgenomics.00157.2007. ISSN 1531-2267. PMID 17957000.

11-“THE SAFETY AND EFFICACY OF CREATINE MONOHYDRATE SUPPLEMENTATION: WHAT WE HAVE LEARNED FROM THE PAST 25 YEARS OF RESEARCH”. Gatorade Sports Science Institute.

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