How to Identify the Best Creatine
Creatine is one of the most popular and researched supplements on the market. Whether you're a seasoned bodybuilder or just starting with strength training, chances are you've heard of creatine. Perhaps you've already searched for products, but were overwhelmed by so many options that you couldn't see the wood for the trees. Powders, capsules, gummies. With so many different types and brands, how do you know which creatine is truly the best?
In this blog, you'll learn more about creatine and we'll help you make the best choice.
What is creatine?
Creatine is a natural substance found in your body, primarily in your muscles and brain. It is naturally produced in your body from amino acids such as glycine, arginine, and methionine. Although your body produces creatine, you also obtain it from foods like meat and fish. Creatine plays a significant role in the production of ATP (adenosine triphosphate). This is the main energy source for your muscles during short, intense activities such as strength training and sprinting. 1 Creatine enhances strength during explosive power efforts, with a daily intake of at least 3g of creatine.
Read more about what creatine is.
Why should you use creatine?
Creatine is mainly used by athletes who want to increase their strength and muscle mass.2 Despite your body producing creatine and obtaining some from food, this is often not enough for the results athletes desire.
It is one of the few sports supplements with scientifically proven effects. A few of the main benefits of creatine in explosive power efforts are that it helps improve performance and stimulates muscle growth. Additionally, it supports stronger muscles, which can be beneficial in explosive power efforts. These effects are achieved with a daily minimum intake of 3g of creatine3,4 But how do you know which form of creatine is the best?
Creatine Monohydrate: The Best Creatine?
If you're looking for the best creatine, you'll likely come across creatine monohydrate. This is the most researched and popular form of creatine. But why is creatine monohydrate so popular?
Creatine monohydrate is the purest form of creatine.5 It is simple, effective, and well-tolerated by most people. Additionally, it is often much cheaper than other forms of creatine, making it an attractive option for many athletes.6,7,8
Benefits of Creatine Monohydrate:
- High Bioavailability: it is easily absorbed by the body.
- Cost: creatine monohydrate is often the most affordable form of creatine.
- Scientifically Proven: it is the most researched form of creatine and its effectiveness has been proven multiple times.
Other Forms of Creatine
Although creatine monohydrate is often seen as the gold standard, there are other forms of creatine on the market.9 Here are a few alternatives:
- Creatine HCL (Hydrochloride): this type of creatine dissolves faster in water and is said to be absorbed more easily by the body. It is an alternative option for those who do not seem to tolerate creatine monohydrate well.
- Creatine Ethyl Ester: this form of creatine is said to be better absorbed by the body, although the scientific evidence for this is unclear.
- Creatine Citrate: this form of creatine is more soluble in water but is often more expensive than creatine monohydrate.
- Creatine Magnesium Chelate: here, creatine is bound to magnesium. A logical combination since magnesium is also good for the muscles. This form of creatine is also often more expensive.
Creatine Pills or Powder: Which is Better?
Creatine is available in various forms, including pills, capsules, powder, and even gummies. But what is the best choice?
- Creatine Powder: this is the most common form and often the cheapest way to get creatine. The powder can be easily mixed with water or juice and quickly consumed. The downside is that you have to measure it yourself, which can be inconvenient for some. Additionally, there is a higher chance of spillage.
- Creatine Pills and Capsules: these are easy and precise ways to take creatine. They are convenient for on-the-go use. With pills and capsules, you don't have the hassle of measuring and mixing. However, they are often more expensive per dose than powder.
- Creatine Gummies: this is a relatively new form of creatine, ideal for those who have difficulty taking pills or capsules. The taste is often sweet, which means sugar is often added. Additionally, you pay more for the convenience.
In short, the choice between powder, pills, or gummies mainly depends on your personal preference and how much you want to spend.
Buying Creatine? Here's What to Look For
When buying creatine, there are a few important things to consider to ensure you get a high-quality product:
- Purity: choose products that contain pure creatine monohydrate, without unnecessary additives or fillers. Gummies often contain various other ingredients such as glucose syrup and sugars, humectants, gelatin, and colourings.
- Origin: pay attention to where the creatine is produced. Creatine from Germany, such as Creapure®, is known for its high purity and quality.
- Price: more expensive does not always mean better. Compare different brands and choose a product that meets your needs without overpaying.
Good to Know
Creatine is one of the most effective and researched supplements for athletes. The best choice is often creatine monohydrate due to its purity, price, and scientific backing. If you want to start with creatine and see what it does for you, pay particular attention to the purity of the product and choose a form that suits your lifestyle. And don't forget: creatine works best in combination with a good training schedule and a balanced diet. Curious if creatine is also for you? Read more about when to take creatine.
Sources
- Butts, J., Jacobs, B., & Silvis, M. (2018). Creatine use in sports. Sports health, 10(1), 31-34.
- Farshidfar, F., A Pinder, M., & B Myrie, S. (2017). Creatine supplementation and skeletal muscle metabolism for building muscle mass-review of the potential mechanisms of action. Current Protein and Peptide Science, 18(12), 1273-1287.
- Wu, S. H., Chen, K. L., Hsu, C., Chen, H. C., Chen, J. Y., Yu, S. Y., & Shiu, Y. J. (2022). Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from 2012 to 2021. Nutrients, 14(6), 1255.
- Rawson, E. S., & Persky, A. M. (2007). Mechanisms of muscular adaptations to creatine supplementation. International SportMed Journal, 8(2), 43-53.
- Persky, A. M., & Brazeau, G. A. (2001). Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacological reviews, 53(2), 161-176.
- Sieroń, A., Kołodyńska, G., & Rostojek, P. (2018). Potential advantages and disadvantages of using creatine supplements by professional volleyball players. Journal of Education, Health and Sport, 8(8), 1078-1087.
- Tarnopolsky, M. A., & MacLennan, D. P. (2000). Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females. International journal of sport nutrition and exercise metabolism, 10(4), 452-463.
- Hall, M., Manetta, E., & Tupper, K. (2021). Creatine supplementation: an update. Current sports medicine reports, 20(7), 338-344.
- Andres, S., Ziegenhagen, R., Trefflich, I., Pevny, S., Schultrich, K., Braun, H., ... & Lampen, A. (2017). Creatine and creatine forms intended for sports nutrition. Molecular nutrition & food research, 61(6), 1600772.
