The 10 Best Creatine Supplements
Creatine, it is hard to say and maybe to spell, but it has been studied and proven to be one of the best supplements available to improve your exercise performance. The studies used a form of the supplement called creatine monohydrate. Using creatine can up your game if you are weightlifting or focused on building muscle. It will help the cells in your body produce more energy as well as supporting other functions in your muscles. It will help you boost performance during high-intensity exercises and will also help speed up your muscle growth.
Creatine has also been believed to help with Parkinson’s Disease and other neurological diseases as well as helping lower blood sugar levels and fight diabetes. It comes in powder, pills, or capsules. In this article, we will discuss and review the best creatine supplements mostly in pill forms.
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Has 3 types of creatine
100 percent absorption rate
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10 Best Creatine Supplements
1. Crazy Muscle
Has 3 types of creatine
100 percent absorption rate
Loading phase not required
The pills are quite large
Crazy Muscle Creatine Pills are a great choice for muscle building. They actually contain three types of creatine including Monohydrate, Pyruvate, and Alphaketoglutarate. Many studies have said you need over 5,000 mg of creatine for each serving in order to be effective. That is exactly what Crazy Muscle offers. It contains 1,667 mg of creatine in each tablet. You do not need to worry about going through the loading phase. These pills have a 100 percent absorption rate.Read more
Crazy Muscle Creatine is designed specifically to help you get the very best performance out of your muscles. You can experience three different types of creatine in one effective formula including Monohydrate, Pyruvate, and Alphaketoglutarate. With all three types in an innovative blend, you can maximize your physique much faster because you get maximum absorption. Your performance will peak for the better whether you are a Crossfit athlete, a bodybuilder, or an endurance runner. Be pleasantly surprised by how fast your body will recover after your workout. You can recharge your muscle growth after an intense workout and build quality bulk muscle. These capsules are very convenient so you can use them on the go.
The creatine caps go past the highest potency. They have more creatine per caplet. You just take three tablets about 15 minutes before your workout and you have over 5,000 mg of creatine. Other brands may take more, up to 8, to get the same effect but with Crazy Muscle, you only need three to help you get into your beast mode.
Taking creatine monohydrate helps to speed up your muscle growth so you will build muscle mass faster. You will boost your ability to recover from a HIIT workout and these capsules will help build up more energy in your muscle cells so you can get quality muscle gains. Crazy Muscle is a great pre-workout supplement and will stack up perfectly with BCAA.
2. Beast Sports Nutrition
5 different kinds of creatine
Helps stimulate lean muscle
Helps increase muscle recovery time
Reports of causing headaches
The Beast Sports Nutrition Creature Creatine Complex is a perfect creatine supplement for helping with your muscle growth. You can get it in five different flavors or just plain. This is a professional-strength complex designed to fuel your muscles and help stimulate growth. The Creature Complex is built with five advanced forms of creatine. It will help you to dramatically build up your muscle strength and volume. It also speeds up your muscle recovery time. This high-quality creatine is a carefully balanced blend that will help you to work harder and build lean muscle mass.Read more
Beast Sports creatine supplements have unleashed the inner beast. This is Creature Complex with the most advanced forms of creatine. It also contains vanadium citrate. The formula multiple forms of creatine. Creapure creatine is imported from Germany and made with a manufacturing process that is patented. Magnapower is a bound of magnesium and creatine. There is also creatine AKG which is alpha-keto-glutaric acid bound to creatine and anhydrous which is a form of creatine that has the water molecule removed.
These four different exotic forms of creatine were specially chosen for this formula. It is guaranteed to provide a far more optimum advantage over the traditional creatine. The formula gives your body superior bioavailability and absorption. The higher purity of creatine will also help avoid prevent discomfort in your intestines or bloating. Adding vanadium citrate to the formula helps the creatine go directly to your muscle cells. That means Creature Complex will drill you through every workout so you can build a solid, permanent mass. It will give you strength and fuel your stamina all day long.
3. NAKED Nutrition
100% pure creatine monohydrate
Dairy-free, gluten-free, and soy-free
No artificial flavors, colors, or sweeteners
Uncomfortably large lid
The NAKED Nutrition creatine has only one ingredient, pure 100 percent micronized creatine monohydrate. This supplement is certified vegan, soy and gluten-free, and non-GMO. It is the highest quality and grade available. This creatine will dissolve quickly into water or juice. Since it is pure creatine monohydrate you can enjoy fast absorption into your system which will build up your muscle gains, build strength, and increase your training capacity. This supplement does not include any additives like artificial flavors, sweeteners, or colors.Read more
The Naked brand of creatine monohydrate gives you the very highest grade and rapidly absorbed available. Using this product you will experience major gains in your strength, the ability to do more repetitions, slow down your level of fatigue, and improve your body’s overall capacity for training. This company is committed to assisting you in reaching your physical goals with a clean alternative supplementing your health.
The company gives you the NAKED quality of only one ingredient, creatine monohydrate in its purest form. You do not have to worry about added artificial flavors, colors, or sweeteners. It is dairy-free, soy-free, and gluten-free. It has zero calories and is GMO-free with 5 g of creatine with each serving.
Naked Nutrition strips away all of the gimmicks and marketing, focusing on the purest ingredients in their products. They work to help you get to your fitness and nutrition goals by using transparency. You know what you are taking into your body. They make grass-fed whey protein, pea protein powder, and organic brown rice protein powder. It gives you the purest supplements on the market. They have the essential amino acids and no artificial colors or sweeteners.
4. Optimum Nutrition
Easy to swallow capsules
Available in 100, 200, or 300 quantity bottles
2 capsules per serving
May cause stomach issues
The Optimum Nutrition capsules are made with 2.5 grams of Creapure Creatine in each serving. This supplement helps to support building muscle strength, size, and power when it is used along with highly intense exercise and activities. This creatine comes in convenient capsules. You just swallow two capsules which are quick and easy. There is no hauling powder around and trying to find something to mix it in. The capsules are easy to swallow. They are available in quantities of 100, 200, or 300 capsule bottles.Read more
Optimum Nutrition's Creatine Caps are made with the same Creatine Monohydrate found in the other premium Creatine products. These capsules are designed to dissolve quickly and fast absorption with 2500 mg of 100% pure Creatine Monohydrate in just 2 capsules. This company is committed to bringing you quality products. You can see that through the entire product development process. To keep the quality the very best, every vendor they use is required to provide them with a Certificate of Analysis for every raw material they supply. These are also verified through random testing in-house and at an independent laboratory. They do not want to risk any chemical, physical, or microbiological contaminants, so they have established a Hazard Analysis Critical Control Point (HACCP) program. They also have quality assurance checks on storage, blending, and production areas and conduct daily inspections.
Since 1986, Optimum Nutrition has been in business since 1986, giving elite athletes and goal-driven people around the world quality products to help them reach their nutrition goals. Optimum Nutrition takes a lot of pride in its production facilities which are company-owned. They have manufacturing expertise which is unparalleled and quality standards that are uncompromising. This company always strives to bring active individuals nutrition solutions that are designed to make a distinct difference in their performance. Whether your goals involve strength, power, speed, or endurance they do their best to help.
Focuses on the power of protein
Has a precise nutrient profile
Accelerates power and recovery
Not healthy if you have kidney issues
The MET-Rx Creatine comes in a 240 count quantity. It works to accelerate power while you are working out and helps with recovery afterward. The creatine helps your ability to have a higher muscle force so you can do more reps. The Creatine 4200 is made with specifically formulated and precise nutrient profile so it will give you the best metabolic effects. It focuses on the power of protein as well as other nutrients for the enhancement of your workout. It supports exercise recovery as well as amino acids for fueling your muscles.Read more
The MET-Rx Creatine 4200 is a key supplement for bodybuilders, athletes, or anyone who wants to get the very most out of their workout. Using your creatine will help with muscle strength, power, and recovery from intense workouts. It will also help you produce a bigger muscle force when you need that extra little push. You will get in more reps. These capsules are made with pure creatine monohydrate to enhance your performance and increase your strength. Be sure to use it with a daily exercise program and a balanced diet with a good calorie intake.
This supplement is actually pure creatine monohydrate which is researched and tested. It is widely considered to be one of the best sources because it has a high percentage of 100% pure creatine in relation to the weight of the material. Creatine ramps up athletic performance especially when doing high-intensity, short term exercises. It works to support your muscles during your workout and also helps during the recovery phase.
MET-Rx is for those of us who are serious athletes always striving to get the edge during training and in competition. You are the one who wants that next victory, shoot for the next fitness goal, and fight to win the next game or the next championship. Not only do you have to work hard towards the goal, but you have to hone your body, your mind, and your skill. This supplement will help you get to the next level.
6. Muscle Feast
Convenient to take pills
Helps with cognitive and brain function
Can cause stomach upset
The Muscle Feast Creapure Creatine Monohydrate is definitely a feast for your muscles. Use this supplement to build powerful muscles. It helps with muscle building and helps with your muscles to recover quickly after an intense workout. Labdoor ranks this as the highest purity of creatine monohydrate available. This will be a premium tool for you before your workout and after for muscle recovery. They are convenient, easy to take pills which are gluten-free.Read more
The Muscle Feast creatine is a company that manufactures superior nutritional supplements like their creatine monohydrate to help you meet your fitness goals. This is the company where you will get honest product labels and formulas with no proprietary blends. Everyone can use creatine. It will help your overall strength. Grown adults have somewhere between 80 to 130 grams of creatine in their bodies. Every day of your life 1–2 % of the creatine is broken down and leaves your body, so replenishing it is great for your health.
While your body naturally produces some of its own creatine, in order to take in significant amounts your creatine from the food you have to eat meat and meat products. The only problem with that is food preparation can result in creatine loss in food. Your consumption of meat and synthesis of creatine by your own body provides maintenance levels of creatine.
Creatine is not just for fitness buffs or bodybuilders. It can help with all sports which will require bursts of power. It is a great supplement for soccer, football, basketball, baseball, and plenty more. If you want help with performing at your highest level, you need creatine in your body.
Creapure Creatine Monohydrate helps with brain function and help improve your sleep quality. It has also been shown to stop the muscle mass that comes as you get older when you do resistance training on a moderate level. Creapure is effective and safe to use. It is tested for purity and is WADA Compliant, as well as being backed by science.
7. EFX Sports Kre-Alkalyn EFX
pH-correct Creatine with a patented process
Buffered and stable ingredients
Tested for purity and banned substances
It has a no return policy
EFX Sports stands behind the purity and quality of their creatine. It is pH-correct and patented by the company. Their creatine is buffered, stable, and put through testing for purity as well as testing for banned substances. They test all of their ingredients and whatever does not pass is sent back. When you invest in any EFX Sports products, you put trust in the purity and efficacy of the ingredients and integrity of the brand. They promise not to take that trust for granted.Read more
EFX Sports has created Kre-Alkalyn as a huge breakthrough in the creation of performance supplements. It contains multi-patented and creatine stabilization technology that is pH-Correct. Their scientist Dr. Jeff Golini found a process of “buffering” the pH-12 which made the creatine monohydrate molecule more stable. Kre-Alkalyn® is the one creatine monohydrate product that has a pH of 12, due to the fact that it is synthesized with unique ‘buffering’ agents using their patented process during manufacturing to perfect the ingredients, making this product pH-Correct.
They take great pains to confirm their materials are completely pure. They are checked by GC, HPLC, or ICP. They are tested for heavy metals like cadmium, arsenic, lead, and mercury. They also test for total yeast and mold count, plate count, and Coliform bacteria. They want to make sure that the raw material used complies with the AHPA, USP, FDA guidelines. They are also tested for pathogens and screened for banned steroid substances. Equipment is tested regularly for cleanliness. The finished product is also tested for quality assurance.
Once the product is finished they are again checked for quality and purity. There is an identity check using FTNIR of a finished product. They are checked for purity so the claims on the label are verified. They test for bacteria, mold, and yeast as well as pathogens like Salmonella, E. coli, and Staphylococcus aureus. Any allergens are listed on the label as needed. They again test the finished product for metal contaminants to make sure they are following the USP specified guidelines.
8. Six Star Elite Series
Studies show over 4 times more muscle gain
A gain of 18.6% more strength in test subjects
Increases muscle performance
The pills are quite large
The Six Star Creatine formula helps you to build muscle and strength. It is a perfect formula for bodybuilders and athletes. It will give your muscles some good cellular energy. This is a new formula from the MuscleTech Research and Development. Studies have shown that muscle gain by four times and test subjects gain more strength in just 10 days. This is based on scientific university research. This supplement is effective and easy to use. It can be used by athletes, bodybuilders, recreational weight trainers, and anyone who wants to increase their fitness goals.Read more
The Six Star Elite Series are capsules of micronized creatine which are made with creatine that is ultra-pure. This product is specially formulated because it contains the best creatine at the perfect daily dose, which is clinically proven. Six Star products will help you generate ATP in your muscles. That is a critical source of your muscle energy for the cells. It is a source of energy that will help you improve your muscle recovery in between sets as well as improve your strength, step up your overall muscle performance, and it will also help you develop lean muscle.
This supplement gives you the perfect amount of creatine monohydrate which is probably the type of creatine which is the most scientifically researched in the world. Do not waste your time with novelty pills in low-doses. You will want this ultra-premium, high-quality formula which is made by a brand that is trustworthy. This formula offers clinically-proven amounts of creatine. It helps you build muscle ATP, which an important source of energy for your muscle cells. This energy source will help you improve your muscle recovery after an intense workout as well as enhancing your strength, and amplifying your muscle growth.
When you load your muscles with creatine, you will help to enhance the muscle ATP resynthesis. This is a vital source of energy for the cells in your muscle cells while training. Instead of the low doses of creatine, Six Star Creatine gives you creatine monohydrate in a high, mega-dose
9. KAGED MUSCLE
Pure creatine hydrochloride
No need to go through loading phase
Has patented ingredients
Pills are large
The Kaged Muscle Creatine Capsules include 750 mg of creatine hydrochloride which is not only ultra-pure but is also patented and will penetrate your muscles. You do not have to worry about going through the typical loading phase. This is a patented product and is tested by a third party to make sure it does not contain any banned substances. Be sure to check the label because it has 100% transparency so you can have knowledge of what you are getting.Read more
Kaged Muscle is obsessed with the quality so you will not need to worry about taking patented creatine hydrochloride (HCl). Different from the generic creatine HCI, you have seen in today's market, this product is proven to be effective according to Vireo Systems, and is patented. Creatine helps to build lean muscle which is metabolically active, but what you may not know is that not all creatine is created equal. When the chloride molecule (HCI) is added to creatine the pH level is lower, which makes it more acidic. This increases its solubility over creatine monohydrate. The increased solubility creates excellent results in improved digestion, absorption, and bioavailability.
Kaged Muscle Creatine HCl includes 750 mg of ultra-pure, patented creatine hydrochloride in each serving which will supersaturate your muscles. Because of creatine HCl’s predicted bioavailability and increased absorption, you may be able to reap all the benefits of creatine monohydrate while using a lesser amount of creatine HCl. Creatine HCl completely dissolves in water, not leaving any residue or sediment behind. So it will be absorbed into your system instead of being left sitting in your intestines to pull in water and create the usual gastrointestinal issues which are commonly associated with creatine. So the result will be less bloating, gas, diarrhea, and cramping.
10. Promera Sports CON-CRET
Made with pure Creatine HCL
No loading necessary
It is expensive
The Promera Sports Con-Cret supplement is an excellent source of strength, endurance, and muscle recovery after an intense workout. This is a pre-workout supplement and a post-workout supplement made from 100% Creatine Hydrochloride (C-HCl). This capsule form of the dietary supplement will help you increase your muscle energy. You don’t have to worry about micro-dosing or have to go through the loading process. It will also not make you retain water.Read more
The Promera Sports CON-CRET is a creatine supplement with just one ingredient, Creatine HCl which is more soluble than traditional monohydrate. Being available in capsule form is perfect for athletes who cannot swallow powder without gagging themselves. This is a very simple muscle building product, it just contains creatine in hydrochloride form. There are no fillers, just 100% creatine HCL.
Con-Cret will give you the effects you are looking for in a supplement. It is the purest, most potent form of creatine. You do not have to load with HCL as you do with monohydrate. This product is micro-dosed, so you do not have to take so much of it. Creatine HCL is the best creatine on the market. It consists of a creatine molecule bonded to a hydrochloride molecule. This means the pH is aligned with your digestive tract. That makes it an acidic form of creatine.
Your stomach is an acidic environment. So when you take creatine, it will be easily absorbed and will not cause the usual digestive problems so you get more creatine into your system and less waste product. Creatine HCL will not have any of the side effects that typically come with creatine monohydrate or any other types of creatine. You will not have to worry about water retention, stomach upset, and bloating.
Criteria Used for Evaluation
When it comes to creatine supplements, they only need one thing and that is creatine. There are a few different types of creatine and everyone has a preference for what works best for them. Creatine Monohydrate basically really is nothing more than a normal form of Creatine. Many products have in upwards of 5% impurities, so you have to do your research. Creapure is actually a type of Creatine Monohydrate which is patent protected. It goes through a unique process of HPLC which makes it completely pure.
The Creatine HCL is Creatine which is bonded with hydrochloride salt that is designed to speed up the absorption rate so you do not have to worry about loading up. Creatine Monohydrate is the Creatine that is used the most. If you are looking into using it for the first time, this is definitely the type that is recommended. It is the most widely researched and used.
Your body naturally creates creatine - it’s an organic compound essential to your muscles. It’s made in your kidneys, and then the finishing touches are reserved for the liver, with the help of three amino acids: arginine, methionine, and glycine. These amino acids are then converted into phosphocreatine and phosphate and are then stored into your skeletal muscles to be later used as energy. But the problem lies in the small amount of creatine your body produces, and the amount it excretes on a daily basis.
This is why many athletes and fitness enthusiasts choose to take creatine as a supplement. You can also find creatine in natural sources, like meat and fish. The creatine found in these foods is the same type produced by our bodies. Yet, if you get creatine from your food only, the levels can still stay low, so supplementing creatine into your routine can be very beneficial.
Artificial creatine is created outside the body, of course, out of cyanamide and sarcosine. These ingredients are combined in a reactor, with a few more ingredients there acting as catalyst compounds. Sarcosine is very similar to salt, and you shouldn’t think of cyanamide as cyanide! They just share a few letters, that’s all. Once these elements find their way into the reactor, they are heated and pressured to create creatine crystals.
When in the reactor, the centrifuge process will remove any unwanted particles, and then they will be vacuum dried to ensure purity. Creatine crystals are then milled into powder, so you can easily mix them with water, juice, or whatever you want. Creatine monohydrate is milled to be a super fine powder, meaning that it will be easily dissolved when mixed with liquid. It will also be absorbed into the muscles easier.
When you are purchasing something you will be putting in your body, you want to know that it is as pure as possible. After all, you are focused on health and fitness so you need quality inside and out. Check the labels and find a brand with no fillers or additives. Of course, the best instance is going to be just pure creatine but if there are other things, you want to make sure they have no soy, gluten, or dairy, or have the opportunity to be contaminated by the facility they are created in. It is good to find certified vegan and non-GMO.
A lot of the companies will have their raw materials and final products double-checked for purity. They are tested for heavy metals like cadmium, arsenic, lead, and mercury.
They also test for total yeast and mold count, plate count, and Coliform bacteria. They test for bacteria, mold, and yeast as well as pathogens like Salmonella, E. coli, and Staphylococcus aureus. They want to make sure that the raw material used complies with the AHPA, USP, FDA guidelines. They are also tested for pathogens and screened for banned steroid substances.
Ease of Use
If you just warmed up to the idea of creatine and want to start using it, chances are that you don’t actually know how to use it. Maybe you’ve been using it for quite a while, but not in the right way! Well, we’re here to tell you just how and when you should take your creatine supplements to feel the most benefits.
Having your supplements in capsule form makes them easy to use by sheer definition. It should be convenient to carry them with you to the gym. They should also not be so large that you have to choke them down. It is nice if they work for men or women so anyone can use them. It is nice to have a bottle that is not too large and is easy to open and pour out the contents. It is also handy if the daily recommended dose is not too many pills so you do not have to swallow quite so many in a day.
When to take creatine is a hot topic in the fitness community. This is because there’s a lot of science behind it that when timed correctly, it can influence growth and recovery rates, two very important factors when it comes to exercising. Also, it makes sense to get the most bang out of your buck. Most creatine users take it at three different points during the day: before the workout, after the workout, and whenever.
The people who take creatine before working out base their claim on one simple thing - the more creatine you take, the more ATP you will get, which is like fuel for our bodies. This means that you will have more power when you exercise. More power means more weight lifted, and the more weight you lift the more your muscles will grow.
On the other hand, we have people who take creatine after they cool down from working out. They base their claims on the fatigue of muscles after a good session at the gym, and how the muscles simply crave nutrients. So, they will just suck up all the creatine you throw at them, especially when combined with protein and carbs.
And last but not least, the people who take their supplements whenever they want. They believe that both of the reasons we just mentioned for taking creatine before or after you exercise are not scientifically backed up. Basically, they say that you shouldn’t worry about your timing.
Scientists have researched creatine before, and they do believe that taking creatine after your workout seems to be the most effective, but there is still more research needed to make the studies conclusive. So, your best bet is to just take it whenever you feel like it! There isn’t actually any way to take creatine correctly, you just have to drink it. You’ve probably been doing it right the whole time!
You want to look for the features which will fit your lifestyle. Do your research about the creatine you need for your situation and make sure your supplement has it. It should have the right amount of creatine in your daily dose so you can get your daily recommended amount without having to take a bunch of pills. You want one which will go to work instantly to give you the energy boost you need and also will work on your muscles to recover once your workout is finished. You should be able to take it 15-30 minutes before your workout and get the effectiveness you need. It is convenient to have one which you do not have to worry about loading up either since that takes a lot more product.
Make sure the product is tested for purity and uncontaminated ingredients. Most of these supplements come in different size containers so find one that will fit in your gym bag and the quantity you need. You also want ones that are not too big to swallow easily. Make sure it has been tested for banned substances as well.
The most common side effect reported for most of these creatine supplements is stomach upset and related intestinal discomfort or some cramping. There have been a few reports of headache or sore throat. Some users complain about bloating or water retention while using this product.
If you are worried about retaining the water you might consider using Creatine Ethyl Ester Malate or Creatine Ethyl Ester. Both of these metabolize differently than other Creatine so you will reduce the amount of water being retained. If you are worried about consuming higher levels of carbohydrates, it might be best if you look at using Creatine HCL or Creatine Gluconate. Because of how these are actually bonded their rates of absorption appear more enhanced so, in theory, your body won't need as many carbohydrates during the process of delivering nutrients to your muscle cells and liver.
Like we mentioned before, creatine is the number one sports supplement, and there are many reasons why it takes that spot. Despite all of this, there are people who are afraid to take it because of their health. Some people claim that it causes weight gain, kidney damage, liver problems, cramping, and digestive issues. Other people say that creatine is an anabolic steroid, unsuitable for women and teenagers, or that it should only be used by pros and athletes.
The International Society of Sports Nutrition regards this supplement as a very safe one, praising it for its benefits. Some doctors even use creatine to treat certain disorders, such as diabetes, neuromuscular conditions, and muscle loss. Now let’s see whether creatine can cause dehydration or cramps. It’s a fact that creatine will affect your body's stored-water since it increases the amount of water you have in your cells (muscle). This fact is probably the one behind the thought that creatine enables dehydration. But this change in the stored liquid is small, and there is no evidence that supports the theory that creatine causes dehydration. Actually, a three-year study based on college fitness enthusiasts concluded that the people who took creatine had fewer incidents of dehydration, cramping, and even muscle injuries compared to those not taking creatine. One study even tested creatine in hot weather, known to cause cramping and dehydration, and found that creatine had no role to play here. There was even one research conducted on patients undergoing hemodialysis, a medical treatment known for causing cramps. The creatine they took actually reduced the occurrence of cramping by as much as 60%!
Creatine has also been blamed for weight gain. After just one week of a high-dose load (20 grams/day), the weight increased by 2-6 pounds. But this weight gain is contributed to the increased water content in your muscles, and the standard daily dose should not exceed six grams per day, so the “weight gain” won’t even be so drastic. Your body weight will also increase the more you use creatine, but this is because of muscle growth, not body fat increase. This is the very reason why people take creatine in the first place, so weight gain is nothing bad.
And now, the more serious stuff - liver and kidney damage. Creatine can slightly raise the levels of creatinine found in the blood. Creatinine is the measurement taken to diagnose liver or kidney problems. But just because creatine raises creatinine levels doesn’t mean that it’s bad for your kidneys or liver. There are a lot of studies that suggest creatine does not harm your liver or kidneys, even in the long run. But if you suffer from any kind of kidney or liver disease, approach creatine with care and consult your physician before taking it.
The only real problem with creatine is digestive issues. Creatine has been known to cause diarrhea. But this only happens if the recommended daily dose is exceeded, which is about 5-6 grams a day, and no more. Just by taking 10 grams a day, the risk of having diarrhea increased by almost 40%. It’s possible that the fillers, additives, or even contaminants found in the supplement cause those digestive issues, so we cannot attribute them to creatine directly. So you must make sure that you buy a trusted, high-quality product, and you will not experience digestive issues.
Expert Interviews & Opinions
Trainers usually recommend a loading phase with creatine so you can rapidly maximize your muscle stores. When you do this phase, you take a relatively large dose of creatine in a short time period so it quickly saturates your muscles. For instance, a common plan would be to take 20 grams of creatine daily for 5–7 days.
Once you have finished the loading period, then you move to maintenance. Some users maintain five grams daily, but most people do 2-3 grams each day. If you are vegetarian and not eating red meat, that decreases the need for extra supplementation. Therefore, vegetarians or those who simply do not like red meat may want to stay at the 5-gram number instead.
Other Factors to Consider
Take notice of the number of capsules to come in each bottle. If you are just beginning use, you may want to start smaller and make sure it is going to be effective for your system. If you are an experienced user, you may want to order a larger amount to save money. Whichever you choose, be sure to take into consideration the amount for loading up.
Creatine is an excellent supplement and is definitely one of the most favored supplements in the fitness community, if not the most favored one. It will increase your energy levels, make your muscles bigger, and help them grow stronger much faster.
It’s important that you do not exceed the recommended daily dose, and that you have loading and maintenance phases to let your body rest. There are no serious side effects of creatine, unless you take other meds that can interact with it, or if you suffer from any kind of disease that is not combined well with creatine. We hope our guide has helped you understand creatine better, and that you managed to find just what you’ve been looking for!
Frequently Asked Questions
q: Is creatine safe?
Many people fear creatine. They’ve heard horror stories and read terrifying articles about people with damaged kidneys and livers. Or maybe they’re afraid of the less severe side effects attributed to creatine, like diarrhea or weight gain. Well, we’re here to tell you that you shouldn't fear these side effects, unless you take any meds that interact with creatine, or if your liver and kidneys are already damaged. You will experience weight gain, but that will be the water levels in your muscles, and overall muscle mass increase. So do not fear creatine, give it a chance!
q: When should I take creatine?
Many people have different opinions on when you should take your creatine for maximum benefits. Some people say that it’s best taken before you exercise since you give your muscles the fuel and energy they need to keep you going. Others believe that you should take it after your workout because your muscles are deprived of energy and simply crave it, so when you throw it at them they will just suck it up, especially when combined with carbs or protein. And of course, some people just take it whenever they want. The general consensus is that the time you take it does not matter that much, but you can take it either before or after working out and experience the same benefits.
q: Should Creatine by cycled?
Creatine is an ideal fit for any athlete wanting to build muscle, but you do not want to go overboard. Taking 3 to 5 grams every day should be plenty. When talking about cycling, there are a lot of mixed results. So if you do decide to cycle, make sure you load at the beginning, just one to two weeks, before you scale back.
q: Does Creatine make you fat?
Creatine can boost your storage of energy and build your athletic performance, but it may also cause water weight gain. This fluid retention might be temporary, or it might stick around as long as you are using creatine for your muscle gain. It may get less noticeable when you starting really building up your lean muscle mass.
q: What happens if you stop taking Creatine?
The creatine levels in your muscles levels will start to depleting within about two weeks after you stop taking it. While you are taking creatine, your body's own production will slow some, though it will continue to produce it. Your natural level will come back to normal if you do stop taking the supplement.
q: Should I take Creatine on a rest day?
On days you are working out, research shows that it may be better to take creatine a little before or after your workout, rather than long before or after. On rest days, you may want to take it with food, but you will not have to worry as much about the timing.
q: How long does it take to see results?
Most users who add Creatine Monohydrate to their regular balanced diet and exercise programs and take it according to the instructions will begin to feel and see results within 4 to 7 days.
q: Can I take Creatine before bed?
When you are on a rest day, you can take your creatine whenever it is the most convenient for you. If that is the first thing in the morning, do it then. If it works better for you to take it right before bed, take it then. Or you can spread the dose throughout the day if that is what works best.
q: Do I need to drink more water when I take creatine?
A lot of people generally do not drink enough water, so the short answer to this question is yes. Creatine will increase the levels of water in the muscle cells, causing something known as cell swelling. This is why your body needs even more water to function properly when you take creatine. Creatine alone will not make you dehydrated, but it will draw water away from other organs, so make sure that you drink enough water. You should drink 16-18 oz of water more for every five grams of creatine you take!