Best Creatine Supplements & EXACTLY What You Need To Learn
Most experts agree that creatine can be the single most effective supplement to achieve your fitness goals. However, not everyone knows how to choose a good creatine supplement for them and what kind of options they have. In this review article, we want to help you by showing you a decent variety of our favourite creatine supplements.
There are also a lot of misconceptions that stop many people from trying creatine and reaping the amazing benefits. We want to address these and give you a brief overview of how exactly creatine works and what the most important factors are when choosing a creatine supplement.
Legion Athletics Recharge Post Workout Supplement
Added muscle recovery and fat burn
MuscleTech Platinum 100% Creatine Supplement
Best value for money
Optimum Nutrition Creatine 2500mg, 200 caps
Convenient tablet form
MuscleTech CellTech Creatine Powder
Added BCAA and Amino Acid matrix
Kaged Muscle Creatine HCl Unflavoured Powder
Very affordable creatine HCl
The Top 5 Creatine Supplements
This creatine supplement consists of creatine monohydrate, L-carnitine, L-tartrate and corosolic acid. The L-carnitine and L-tartrate aid muscle recovery and promote muscle growth by replenishing essential hormones that are burned up during heavy weight training. Corosolic acid, on the other hand, helps your body use glucose as fuel and is meant to result in fat burn.
Legion also proudly boasts that it doesn’t use any synthetic compounds in the product. The jury is still out on the effectiveness of the corosolic acid, but you can feel the difference in muscle recovery brought on by the LCLT. One container has about 60 servings, and you only need one serving per day (post workout or with your largest meal). It’s fruit punch flavoured so you don’t have to worry about any gritty taste.
Optimum Nutrition is an extremely popular and widely used sports supplement brand. Its products are readily available, relatively inexpensive and high-quality. This version of its creatine monohydrate supplement is in tablet form, though you can also find it in powder form.
There are 200 tablets in the container, and the serving size is 2 tablets (supplying about 3 months of creatine per container). Each serving contains 2.5 g of 99.9% pure creatine monohydrate. It is recommended that you have it with one of your main daily meals and drink at least 8 glasses of water when using the supplement.
This full-stack micronised creatine powder is for those who are serious about building muscle and are willing to pay for a high-end product. On top of a combination of creatine monohydrate and HCl, it also comes with a BCAA cell-volumising amino acid matrix. To top things off, it’s grape flavoured by a top flavouring house so that you won’t suffer drinking the large servings with water only.
The mileage you get out of one container depends on your dosage. You can either take 1 serving daily, the recommended 2 daily servings or 4 servings daily for best results. This will result in 28, 14 or 7 days of servings, respectively.
This creatine hydrochloride from Kaged is highly concentrated, which means much smaller servings of only 0.75 g (750mg). This is great because HCl creatine has a slightly acidic taste and the smaller serving makes it much easier to mask by mixing with something else.
You also don’t need a loading phase to make it more effective. Each container has around 75 single scoop servings. This can be slightly deceiving as one serving is recommended per 45 kg of bodyweight. Each serving should be taken 30-60 min before a workout with a glass of water, and you can take an extra serving after intense workout sessions for improved recovery.
Surprised to see another MuscleTech product? Don’t be. It’s one of the leading suppliers of sports supplements and deserves to have more than one product showcased. It claims that its Platinum range is made of 100% pure micronised creatine monohydrate that can result in over 2.5 kg of muscle gain in 6 weeks.
The purity means you get a whopping 5 g of creatine per serving. MuscleTech claims that athletes using this product saw a marked improvement in weight training in just 10 days. Each container has 80 servings that you only take once daily before your workout. However, it does require an initial 3-day loading phase of 4 servings a day.
No matter which products we recommend, you should make sure you cater to your preferences first. That means choosing whichever method of consumption is easiest for you, the number of servings you want out of a single container and how much you are willing to pay.
The MuscleTech CellTech is a full-stack creatine product. We can’t fault it for performance or efficacy, however, it costs a bomb compared to the other products and may be overkill if you aren’t pushing for max results.
The Optimum Nutrition comes in tablet form, which means no gritty taste and a great price. However, it is a plain monohydrate compound with no special features. The same can be said for the MuscleTech platinum, except that it comes in powder form and is 100% pure.
Kaged Muscle is an extremely pure HCl compound, making it a good value for money at a slightly higher price. However, it’s unflavoured, which may render it hard to swallow for some.
That leaves us with Legion Recharge. Somehow, this product is extremely affordable despite having a number of special compounds to help with muscle growth and fat burn. To wrap it up, it comes in a variety of flavours to make it more palatable. All of that makes it our favourite product.
What You Need To Learn About Creatine Supplements
In this short guide, we will help you learn everything you need to know about creatine as a workout supplement. We will explain how creatine works, let you in on the most important considerations to make when buying supplements and dispel some common myths and misconceptions surrounding it.
How does creatine work?
Creatine is a naturally occurring substance found in muscle cells. Quite simply, it’s what gives muscles energy during strenuous activity. It’s produced by the combination of the three most common amino acids (arginine, glycine and methionine).
The main benefit of creatine is that it boosts your natural stores of creatine within your muscles. This helps you produce more energy during your workout, making it more effective. It helps you squeeze out those last few reps or run that extra mile. Because it functions similarly to an amino acid, it also helps your muscles recover from this breakdown quicker.
Creatine has been strongly linked with the following benefits:
- Better performance during workouts (stamina and strength)
- Reduced muscle breakdown
- Increased lean muscle gain
Scientific consensus is that creatine might just be one of the most effective supplements you can use during a fitness regimen. It has no proven negative side effects, and apart from a small group of non-responders, it’s extremely effective. It’s also not a banned performance-enhancing substance and can be used freely by competitors in almost all sports.
What should you look for before buying creatine?
Creatine Monohydrate vs. Creatine HCL
Both types of creatine provide the same benefits and are used for the same purpose. However, creatine HCL has had its acidity chemically enhanced to make it more water soluble. This results in it being more easily absorbed in water and your muscles. It’s also more expensive, which is the primary reason why monohydrate is by far the most common type of creatine.
Tablet or Powder Form
Whether you should buy creatine in tablet or powder form largely comes down to your personal preference. Depending on the product, creatine can have a slight to very bitter taste. With tablets, you don’t have to worry about the taste, but not everyone swallows tablets easily. You can also easily mix the powder in with other foods or a protein shake to mask the taste.
You should carefully look at the serving size, the total contents of the container and the number of tablets/scoops. You can find creatine products in all shapes and sizes as well as powder or tablet form. The cost of your creatine supplement largely depends on the servings per container. Remember that most creatine supplements recommend an initial loading period of five servings per day for 3-4 days.
Common misconceptions surrounding creatine
Creatine is synthetic
Although the creatine supplements we use are manufactured in a laboratory, creatine is actually a naturally occurring compound. In fact, your body and kidneys each naturally produce about a gram of creatine a day. It’s also present in small amounts in most protein-rich foods.
Creatine leads to kidney problems
Because it is a granular powder, some people have become concerned that long-term use can affect your kidneys and cause problems such as kidney stones. However, there is no scientific evidence to support this, and while longer-term studies are possible, this myth has been clearly refuted by short and medium-term studies.
Creatine makes you fat
This is a common misconception. Creatine does not in any way lead to weight gain. What it does is help your body retain water. This can result in it looking like you have gained a bit of weight, but this will go away soon after you stop using it.