Typically, the primary goal for those who work out regularly is to get the most from their workout sessions. A healthy diet along with supplementation can help. After all, one of the most important benefits of bodybuilding is to build strength and muscle. In order to improve muscle growth, you must consume more calories than you burn, more protein than you break down, and follow a routine tailored to the specific muscle group you are targeting.
As mentioned, supplementation can help with getting the most from your workouts. The current advancements in the efficacy, purity, and quality of fitness supplements have disproved the belief that you don’t need supplements. Supplementation is no longer optional for bodybuilders- it is now critical.
Supplements that increase muscle mass, along with weightlifting and/or other forms of exercise are often sought out by those who want to enhance their physique. If on a bodybuilding diet and trying to lose weight, they often seek ways to keep their cravings under control. That being said, there are lots of options on the market- it can be quite confusing if you don’t know what you’re looking for, especially given all of the natural male health-enhancing supplements for sale in 2022.
When it comes to the best male enhancement pills or bodybuilding supplements, creatine is one of the most loved among bodybuilders and most tested among researchers. Research has proven that creatine provides many benefits: improves endurance, increases muscle mass, and speeds up recovery. Of course, it’s important to remember that, like with any other supplement, your results depend upon the type and quality of creatine you consume.
We took the time to go through a lot of the most popular brands to narrow down the options to what we believe are the top 5 best creatine on the market today. We will review each one of those. However, before we do that, we will explain more about what creatine is and how it works. We will also explain some of the benefits associated with creatine usage and some of the potential side effects. Once you have completed this article, you will know enough to make an informed decision about which one is right for you.
What is Creatine?
Creatine is a substance made of three amino acids: methionine, arginine, and glycine that is naturally produced by your body and stored in your muscles. It can also be obtained through dietary sources, such as red meat, poultry, and seafood. However, in those sources, most of it is lost in the cooking process. Your body needs creatine to maintain muscle mass, which is why supplementation is necessary.
Creatine is stored in your muscles as creatine phosphate and is used to produce ATP, or adenosine triphosphate, which is an energy source that helps you to power through the most intense workout sessions. ATP is a high-energy molecule and is often referred to as the body’s fuel source. Fast, powerful movements are made possible with creatine supplementation.
Several factors have an effect on your creatine levels:
- Meat intake
- Exercise
- Muscle mass
- Hormone levels (testosterone and IGF-1)
Approximately 95% of the creatine in your body is stored in the form of phosphocreatine in your muscles. The other 5% is found in your liver, brain, and kidneys. When you take a creatine supplement, you increase phosphor creatine levels- which means you can produce more ATP.
When you increase your ATP levels, you can work through intense workouts more efficiently. It affects various cellular processes, which results in increased muscle mass and strength, along with decreased recovery time for athletes, bodybuilders, and weightlifters. Additionally, some studies have shown creatine can also improve performance in both sprinting and lifting.
Top 5 Creatine Reviews
Now that you know what creatine is and how it works, as well as some of the benefits and potential side effects, and types of creatine, we’re going to review what we feel are the top 5 best creatine supplements on the market today. If you decide that you want to try a creatine supplement, you should start with one of these. This way, you can be sure of the quality, potency, purity, and efficacy.
XWERKS Lift
XWERKS Lift has been formulated to provide users with increased strength and power within minutes after taking it. According to experts, when used along with a strength training program, it increases lean muscle mass, similar to the other products mentioned in our list.
XWERKS knows that creatine monohydrate is superior, so that is what they used in their formula. It is unflavored, so you can add it to anything you like- such as a shake or smoothie- without affecting the flavor. If you want an unflavored creatine monohydrate, this is one of your best options.
Onnit Creatine Monohydrate
Onnit is well-known in the fitness industry as being one of the best- so it’s no surprise that their creatine formula is on a list of the top 5. This is a creatine monohydrate that promotes efficiency and strength. Onnit Creatine Monohydrate contains 5 grams of creatine monohydrate in each serving, which is higher than many of the other brands on the market.
Optimum Nutrition Micronized Creatine
Optimum Nutrition is another well-known name in the fitness industry. Their creatine formula, Micronized Creatine is pure micronized creatine. This is one of the most popular supplements on the market. This formula also contains 5 grams of creatine per serving, which facilitates ATP recycling and explosive motions, as well as increased muscle growth and strength. This product has zero calories and zero carbs and is free of fillers and unnecessary additives.
CrazyBulk CRN-5 Creatine
CRN-5 by CrazyBulk promises to help users increase pumps, lift heavier, and engage in more extreme workouts. Plus, the price point is lower than many others on the market today. While most of the other creatine products on the market contain creatine monohydrate, CRN-5 actually contains 5 different kinds of creatine:
- Creatine monohydrate
- Creatine HCl
- Creatine ethyl ester
- Tri-creatine malate
- Creatine citrate pyruvate
In addition, CRN-5 contains electrolytes to aid hydration, replenishment, and regeneration following a workout. These include: magnesium, potassium, and sodium.
NSP Nutrition Muscle Power Creatine
According to the website, NSP Nutrition Muscle Power Creatine can help you quickly lose weight and gain muscle. This product is formulated to increase energy, strength, and muscle mass and improve efficiency. This product only contains creatine monohydrate with no fillers or other ingredients.
XWERKS Lift | 90 Servings |
Onnit Creatine | 30 Servings |
Optimum Nutrition Micronized Creatine | 30-400 Servings |
Crazy Nutrition CRN-5 | 30 Servings |
NSP Nutrition Muscle Power Creatine | 60 Servings |
How Does it Work?
The primary role of creatine supplementation is to increase phosphocreatine stores so that your body can produce more ATP. The typical ATP levels in your body are just enough to last for about 10 seconds. Research indicates that increased phosphocreatine levels can improve athletic performance.
When ATP levels are higher, you can perform better. Creatine supplementation ensures that. Research shows that creatine is effective at enhancing strength training and improving recovery times. It can potentially boost your performance and gains through increasing energy at the cellular level.
Below are a few of the ways that creatine can improve your health and athletic performance:
- Increases training volume, which is necessary for long-term muscle growth
- Enhances satellite cell signaling, leading to faster muscle growth, repair, and recovery
- Increases hormone levels, such as IGF-1
- Hydrates muscles, which could result in muscle growth
- Reduces myostatin levels, allowing for increased growth potential
- Increases phosphocreatine in the brain, which enhances brain health and prevents neurological conditions such as Parkinson’s, Huntington’s, Alzheimer’s, and ALS
Benefits Associated with Creatine
As mentioned, creatine is one of the most widely studied and used bodybuilding supplements. Now that we’ve explained what creatine is and how it works, we’ll take a closer look at some of the benefits that have been associated with creatine supplementation.
Creatine Improves Bodybuilding
In 2003, scientists at Baylor University looked at creatine efficiency. They discovered that creatine was a great option for those who wanted to maximize strength and sprint speed. Both weightlifting and sprint times were improved. Creatine was also proven to assist in muscle mass development. However, when it comes to aerobic training or long-distance endurance, creatine was not effective.
Creatine Increases Muscle Growth
Research indicates that there is a strong correlation between creatine and muscle growth, according to an investigation of over 300 different studies. According to many of the studies, creatine increases the following by 5 to 15%: power, strength, short-term efficiency, and sprint efficiency.
Creatine Improves Workouts
In a 2017 study, scientists praised the secondary benefits of creatine. They discovered a variety of “possible” health benefits Also, they discovered that there is only a small number of risks associate with creatine supplementation.
Creatine Increases Muscle Mass & Enhances Strength
Bodybuilders commonly stack creatine and protein. In 2001, over the course of 6 weeks, scientists looked at how this stack affected a variety of participants. They were given creatine & protein, protein alone, or a placebo in addition to completing a resistance training program. In that 6 week period, the group that was given the creatine & protein stack experienced more of an increase in muscle mass. Also, this group saw the most increase in their strength and optimum bench press scores.
Creatine Assists Injury Recovery
Creatine is not just for bulking up- it has also been associated with injury recovery, according to Belgian researchers. They placed 22 healthy individuals in a cast for 2 weeks to simulate injury. Then, they underwent rehab by taking creatine or a placebo. The group taking creatine regained their strength quicker than the placebo group.
Creatine Supports Joint Health
There is some indication that creatine can support joint health- especially in older adults. In fact, some physicians are prescribing creatine to patients at a high risk of injury or death from falling. In 2016, researchers gave older adults a creatine supplement and had them complete resistance training. After 12 weeks, the results were analyzed and it was clear that creatine supplementation led to an increase in muscle mass and strength. Therefore, creatine is popular for all ages to maintain muscle mass and strength.
Creatine Supports Cardiovascular Health
Some people take creatine to support their cardiovascular health and reduce their risk of cardiovascular disease. Researchers have studied the ability of creatine to assist in recovery following a cardiac episode. Those who were given creatine with their traditional therapy showed a greater improvement than those who were given a placebo. Additionally, cardiac arrest patients who took creatine experienced an increase in weight and strength.
Creatine Improves Cognitive Functioning
There has been a number of studies that have linked creatine to cognitive benefits. It is a popular supplement to improve memory and cognition. In a 2017 study, creatine was given to patients recovering from a moderate concussion due to it’s ability to decrease neuronal damage and maintain cellular energy.
Additionally, researchers have discovered that creatine can improve cognitive functioning and prevent wear/tear on the brain in challenging situations. By regularly consuming a creatine supplement, you may be able to think more clearly under a variety of situations.
Creatine Helps with Diabetes Management
Creatine has been shown to keep blood glucose stable following meals, which is why some diabetics use it to maintain a normal blood sugar level. One study showed that individuals who consumed a high-carb meal and then took creatine and worked out kept their blood sugar under control better than those who ate a high-carb meal and only worked out.
As you can see, in addition to its proven ability to increase muscle mass and strength, there are several other health benefits associated with creatine, according to studies over the last decade or so.
Potential Side Effects/Risks Associated with Creatine
Now that we’ve looked at some of the benefits associated with creatine, we need to look at the potential side effects/risks. It’s only fair to look at the full picture. According to studies, creatine is safe to be taken regularly by healthy adults. There have been no significant side effects reported by research participants- even when taken for long periods of time.
In fact, the only substantial side effect is increased lean body mass, which typically does result in weight gain. However, it’s important to remember that muscle weighs more than fat- so the weight gain is nothing to be concerned over.
That being said, individuals who have hypertension or liver and/or kidney disease may experience some adverse effects. The elderly population may be at an increased risk of kidney damage with creatine supplementation. Also, if you are on prescription medications or you have any medical condition, you’ll want to discuss creatine supplementation with your physician before adding it to your routine.
Forms of Creatine
When you start shopping for a creatine supplement, you will quickly discover that there is a wide variety of options. The first thing to understand is that there are several different forms of creatine. The most common form is creatine monohydrate. Most creatine formulas contain only one type and that’s usually monohydrate. However, there are a few that do contain several forms.
Below, we’ll take a closer look at some of the most common forms of creatine on the market today:
Creatine Monohydrate
Creatine monohydrate is the most common and most affordable form of creatine on the market. It is the most widely studied form and is well-known for its enhancing properties.
Creatine Ethyl Ester
According to some research, creatine ethyl ester has a higher bioavailability than creatine monohydrate. This means that its easier for your body to digest and absorb. However, one study indicated that there’s no difference between the two.
Creatine Hydrochloride (HCl)
Creatine Hydrochloride, also called creatine HCl, is a form of creatine where a creatine molecule is bound to a hydrochloride molecule. This increases its water solubility, which may help with absorption. Some research indicates that this form may be better, but others support monohydrate as being superior.
Buffered Creatine
Buffered creatine has a higher pH level than creatine monohydrate. The two most common buffered creatine products on the market are Kre-Alkalyn and Crea-Trona. Due to the higher pH, some people believe this form is more effective than creatine monohydrate- but most studies indicate no substantial difference.
Creatine Magnesium Chelate
Creatine magnesium chelate is a form of creatine where a creatine molecule and a magnesium molecule are bound together. There are some who believe that creatine magnesium chelate is more quickly absorbed by the body- but there’s no scientific evidence to support this.
The truth is, the same thing happens with most forms of creatine: muscle energy is increased, which leads to improved performance.
How We Chose Top 5 Best Creatine
When it comes to creatine supplementation, as we’ve mentioned, some of the benefits include increased muscle mass, enhanced strength, and improved performance. That being said, its important to note that not all creatine supplements are created equal. Some of them do not offer these benefits. When we were choosing the top 5 best creatine for our list, we considered the following criteria:
What type of creatine is used?
As we mentioned previously, there are several different forms of creatine. Creatine monohydrate is the most common and is most often used in supplements. There are some formulas that include two or more forms of creatine and those are actually the most popular. This is because the different forms are processed differently and along different timelines. When it comes to absorption, some forms are best for short-term, while others are best for long-term. Either way, you get the most benefit when you combine several different types.
How does the price compare to the value?
One of the best things about creatine is that it’s affordable. In fact, it’s one of the most affordable bodybuilding supplements you will find. A good formula is not going to cost you an arm and a leg. Some of the best ones cost less than $0.50 per serving. This means they are an excellent value. This is one of the factors that we looked at when we chose our supplements. We were particularly suspicious of those that charged an unusually high price. You can find creatine products for as little as $10 or as much as $100+ for a 1 month supply. If you want to spend the money, you can- but you really don’t have to.
What does the reputation and track record of the manufacturer look like?
Some of the manufacturers have been around for a decade or more. Others are brand new to the industry. Age itself didn’t play a critical role in our decisions, but reputation did. We chose brand that are known to produce quality, effective supplements.
Is the manufacturer honest with their labeling?
There are some low-quality manufacturers that hide their ingredients behind an “exclusive” formula or “proprietary blend”. This allows them to hide the ingredients and the induvial dosages. We made sure that we chose products that have ingredients and dosages listed clearly. This way, you know what you are getting and you don’t have to worry about ingesting dangerous substances or even dangerous levels of approved substances. After all, there’s no benefit to taking a supplement that doesn’t do what it promises or that can harm you. We chose labels that were 100% transparent.
Do they do what they claim?
You will find that some brands promise that you will see results in 24 hours. This simply isn’t true. There’s no way that it will completely change you overnight. Also, if you don’t put in the effort, it’s not going to help. We made sure that the products we chose live up to their promises. Avoid the ones that make crazy promises because you know they will never be able to deliver.
Are the dosages proven effective?
According to research, creatine has a specific, tested dosage. The most effective dosage is about 4 to 5 grams per day. However, you can go as low as 3 grams or as high as 10 grams. Anything over 10 grams is not any more effective. In fact, the excess will translate into creatinine in your kidneys and be eliminated through your urine.
Does the product contain fillers?
A creatine supplement should contain creatine. It should not contain protein, stimulants, or other ingredients. We chose products that are free of those. The one exception to this rule is electrolytes. We do not see these as fillers but as effective ingredients.
Does it mix well and have a smooth texture?
Some creatine supplements are known to clump and form chalky pockets when you’re trying to mix them. Others blend smoothly and have an almost silky texture. We chose supplements that mix well and have a smooth texture. After all, if your experience is not pleasant, you’re not likely to continue using it.
Foods/Nutrients to Use with Creatine
According to some research, there are some foods and nutrients that can increase the effectiveness of creatine. Following, we will look at some of the foods and nutrients that scientists recommend you take with your creatine supplement.
Alpha Lipoic Acid
According to the experts, alpha lipoic acid, or ALA, and creatine are an ideal combination to increase the absorption and utilization of creatine.
Beta-alanine
Researchers indicate that the combination of creatine and beta-alanine improve both strength and endurance. In fact, beta-alanine is the creatine of the endurance world. When taken together, creatine loading response can be improved up to 4 weeks.
Caffeine
The relationship between caffeine and creatine is complicated. They really don’t mix very well if taken together. It can actually have a negative effect on your muscles. In order to maximize the effect of both, you’ll want to limit caffeine consumption and use them at different times during a challenging workout. For example: you should take creatine 2 to 2 hours prior to beginning your first set. You should consume your caffeine approximately 15 minutes prior to working out.
Carbohydrates
During the creatine loading phase, you should be consuming creatine, carbohydrates, and protein together. This translates into consistent use of carbs and creatine during the nutrient sensitivity window following your workout. After strength training, you should consume protein and carbs- therefore, consider adding creatine as well to recovery energy reserves and maximize muscle protein synthesis.
Leucine
According to experts, if you want to improve your athletic performance or build muscle, you need leucine. The mTOR path in your body signals your body when you are in the best position to increase muscle mass. This requires a diet rich in energy and protein sources. When your body has the materials it needs, it can communicate with itself much better.
Conclusion
When you work out, you want to get the most from your workouts. After all, you typically don’t work out just for something to do. According to research, creatine can help you increase the effectiveness of your workouts. That being said, most people don’t know enough to make the best choice.
That is why we did the research. We have explained what creatine is and how it works and we’ve explained the benefits and the possible side effects. Finally, we explained a few of the different types of creatine. By now, you should know enough about creatine to make an informed decision. If you still find yourself confused, start with one of the supplements on our list of the top 5 best creatine. Keep searching until you find one that works for you.