What Are The Top Creatine Supplements For Lifters?
Creatine is without a doubt one of the most well-researched supplements available. It’s also one of the most popular. There are quite a few versions to choose from. Not to mention, it is in countless formulas from recovery to endurance products. Have you decided to add it to your program? If so, this guide reviews 6 of the best creatine supplements currently on the market, plus an honorable mention. If you’re good to go, let’s dive right in!
A Quick Look At The Top Creatine Supplements
| Creatine Supplement | Grams per Serving | Type of Creatine | Best For |
| AllMax Nutrition Creatine Monohydrate | 5g | Monohydrate | Muscle Growth |
| Promera Sports CON-CRET Creatine HCl Powder | 750mg | HCI | Improved Absorption |
| EFX Sports Kre-Alkalyn | 1.5g | Buffered Monohydrate | pH Buffered |
| Myogenix AfterShock Recovery | 10g prop blend | FormulaCreatine Blend | Recovery |
| DAS Labs Bucked Up Creatine Gummy Bucks | 5g | Monohydrate | Easy to use Gummies |
| 5% Nutrition Crea-TEN | 5g | Blend | ATP Synthesis |
| Gorilla Mind Gorilla Mode | 5g | Monohydrate | Honorable Mention |
Reviews – The Top 6 Creatine Supplements
What Is The Best Overall Creatine Supplement For Muscle Growth?
AllMax Nutrition Creatine Monohydrate is the Best Overall Creatine for Muscle Growth because it uses a patented form of creatine – CreaSyn™ micronized creatine monohydrate. CreaSyn™ is a brand of pharmaceutical-grade, vegan creatine monohydrate produced by AllMax. It’s tested for banned substances and purity. It also adheres to cGMP and WADA standards.
Creatine in monohydrate form is the original supplement that revolutionized the sports nutrition market back in the early 90’s. The AllMax version is micronized for superior absorption and trademarked for outstanding purity.
Rating: 5 Stars!
PROS
- Features Patented CreaSyn Micronized Creatine Monohydrate
- Contains No Other Ingredients
CONS
- Unflavored – Not Everyone Likes Unflavored Creatine
What Is The Best Creatine Supplement For Superior Absorption?
Promera Sports CON-CRET® Creatine HCI is the best form of creatine for superior absorption. So much so that all you need is a micro dose of 750 mg per scoop. However, it’s suggested that users take 1 scoop per 100 pounds of body weight. Still, that’s most likely around 1500-1800 mg per average user.
Additionally, CON-CRET does not cause gastric discomfort, which can be a problem for some users that take regular creatine monohydrate. As we have seen, CON-CRET is concentrated.
Not to mention, it can also be taken with protein powder or food as desired. Finally, you do not need to load or cycle off CON-CRET.
Rating: 4.5 Stars!
PROS
- Features Creatine HCI
- Does Not Cause Bloating Or Gastric Discomfort
- Only Requires A 750mg Dose Per 100lbs Of Body Weight
CONS
- Some Users May Not Like The Flavor
What Is The Best Buffered Creatine Supplement?
EFX Sports Kre-Alkalyn® is the best buffered (pH balanced) creatine supplement available. It’s a patented version of creatine that targets improved absorption by reducing creatine byproducts.
Kre-Alkalyn features 1500mg of PH correct buffered creatine monohydrate per serving. In this case, one serving equals 2 small capsules.
Kre-Alkalyn creatine is 99.9% pure. It’s the only creatine that is buffered and specifically designed to maintain a specific Ph level. The company states that it has a Ph level of 12-14. This allows it to remain stable in liquid and stomach acid, so it is absorbed completely.
Rating: 4.5 Stars!
PROS
- Features pH-Balanced Creatine Monohydrate
- 1500mg – 3 Gram Dose Based On Body Weight
- Enhanced Absorption
CONS
- Some Users Have A Hard Time Swallowing Capsules
What Is The Best Creatine Supplement For Recovery?
Myogenix AfterShock Recovery™ is the best creatine supplement for recovery because it targets all of the lifter’s recovery needs. There’s 36g of fast digesting whey protein and 34g of fast and slower digesting carbs, plus an exclusive complex called AMINO STACK™. This 10 gram Stack includes micronized creatine monohydrate, glutamine, MagnaPower creatine, and the 3 BCAAs. Finally, there’s a Joint Support complex (another prop blend).
From the perspective of a protein/carb post workout supplement, AfterShock Recovery is excellent. Unfortunately, the prop blends are disappointing. Why? There’s no way to know how much of any single ingredient there is. If these two prop blends were fully disclosed, the image this product creates would improve dramatically. Still, there’s enough good in this formula to make it the best overall creatine-based recovery supplement, and it stands alone as a unique and complete approach to recovery.
Rating: 3.75 Stars!
PROS
- Good Balance of Whey Isolate, Whey Concentrate, and Carbohydrates
- Features Creatine Monohydrate and Creatine MagnaPower
- Contains A Joint Support Blend
CONS
- Uses Prop Blends, and That’s The Reason For Its Rating.
What Is The Easiest To Use Creatine Supplement?
The easiest way to get your creatine are DAS Labs Bucked Up Creatine Gummy Bucks. Creatine gummies are a relatively new creatine delivery system. Plus, popping a few gummies in your mouth is a delicious way to get your creatine.
By their very nature, creatine gummies contain sugar. While I always advise going as low sugar as possible, in this case the sugar helps the creatine monohydrate absorb better. For those that don’t know, back when creatine first came out, you mixed it with grape or apple juice because the sugar helped it absorb. Of course, Gummy Bucks offer multiple flavor options and taste delicious!
Rating: 4.5 Stars!
PROS
- Creatine Gummies – Getting Your Creatine Couldn’t Be Easier
- Creatine Monohydrate
- 5 Gummies = 5 Grams of Creatine
CONS
- Only 20 Servings per Container
What Is The Best Creatine Supplement For ATP Synthesis?
5% Nutrition Crea-TEN is the best creatine supplement for ATP synthesis thanks primarily to its 10-creatine Blend. Virtually every version of creatine in Crea-TEN emphasizes improved ATP regeneration. It’s also one of the few supplements with anything like the “Accelerate Blend” ingredients that improve absorption. This means you will get the absolute most out of your workouts.
The 10-creatine blend provides 5 total grams of creatine. However, it is in a prop blend, as is the “Accelerate Blend”. To its credit, 5% has begun to move toward open labeling, however, not every product has reached that stage yet. Still, this is one of the few products that combines so many forms of creatine that work synergistically to target improved ATP synthesis.
Rating: 4 Stars!
PROS
- Features 10 Versions Of Creatine
- Contains A Special “Accelerate Blend” That Enhances Absorption
- Improves ATP Regeneration
CONS
- Uses Prop Blends
Honorable Mention – Gorilla Mind Gorilla Mode
This is an exceptional pre-workout that literally took the supplement industry by storm. It’s here because it provides 5 grams of creatine monohydrate per serving, and works synergistically with other cell volumizers in its formula to create water-based pumps. Of course, this Pre also promotes insane nitric oxide pumps. If you haven’t tried it, now is the time!
Rating: 5 Stars!
The Best Creatine Supplements For Lifters – Buying Guide
What Is Creatine?
Creatine is a substance that’s naturally found in meats and fish. In the body, it’s made from three amino acids: arginine, glycine, and methionine, and it’s part of the ATP system of cellular energy. This is the primary energy system of the body, including the energy your muscles use to power your workouts. (1)
What Are The Benefits of Creatine?
Here are some of the benefits of creatine:
- Increases Muscular Endurance (ATP Regeneration) – Creatine improves muscular endurance due to its role in the ATP production of energy. More ATP means enhanced workout endurance. (2)
- Stimulates Water Based Pumps – Creatine is an osmolyte and known as the original cell volumizer. That means it pulls water into the muscle cells, also known as water-based pumps. (3)
- Promotes Muscle Growth – Creatine stimulates protein synthesis through its cell volume properties. Protein synthesis is a direct trigger of muscle growth. (4)
- Improves Strength & Power – Since creatine supports ATP production, it directly improves strength & power output. More strength and power means more work in the gym. (5)
- Improves Recovery – This benefit is a more recent discovery. Creatine promotes enhanced recovery by increasing post-training glycogen replenishment. (6)
- Creatine Has Cognitive Benefits – Recent research indicates that creatine improves brain function. (7)
What Are The Different Types of Creatine?
The most common types of creatine include:
Creatine Monohydrate
This is the original and it works as well or better than any other version. Monohydrate is also the version with the bulk of research supporting its effectiveness. However, using micronized monohydrate, which is now the standard, is a good improvement.
Buffered Creatine
This is Kre-Alkalyn. The studies on this relate to the speed of creatine’s conversion into creatinine, which is a waste byproduct. The high Ph of Kre-Alkalyn slows this conversion, which makes it more effective. Additionally, it requires a small dose in comparison to other versions.
Creatine Hydrochloride
This is creatine monohydrate attached to hydrochloric acid (CON-CRET). This version improves absorption, and requires a micro dose, even less than Kre-Alkalyn.
Creatine MagnaPower™
This version combines creatine and magnesium chelate. Like most types, this version is designed to enhance absorption.
What Is Creatine’s Mechanism Of Action?
Creatine is stored naturally in the muscles in the form of creatine phosphate. This is part of the ATP-CP system of energy, also known as the Phosphagen system. As a side note, the original EAS creatine monohydrate was called Phosphagen for this reason.
How it Works:
Your muscle cells contain as much as 6 times creatine phosphate compared to ATP. As you may know, ATP is an instant energy source for the muscles. This is true for low and high-intensity activity, which includes intense resistance training.
The thing is, it may take a second or less to burn through your body’s ATP stores. This is the stage where creatine phosphate comes into the picture. There’s a reserve of creatine that your muscles can use to convert into ATP. However, this will last 3 to 15 seconds. So, this system is ideal for short-duration exercises, such as resistance exercises.
How Does Creatine Increase The Production of ATP?
There’s an enzyme called creatine kinase. This is a regulating enzyme that breaks down creatine. This separates the creatine molecule from the phosphate molecule. Then, phosphate attaches to ADP, or adenosine diphosphate and converts to ATP. Your body produces fresh ATP using this process. The potential drawback is that it may take as long as 4-5 minutes. (8)
The more creatine the body can make available, the more that will be used for cellular energy. This means that you can train longer and harder. This will result in better performance, more strength, and more power. As noted, creatine also acts as a cell volumizer by pulling water into the muscle cells. This is huge in terms of the pump, which does have a role in muscle growth.
How To Use Creatine
How you use creatine will depend on the type of creatine you have chosen. Since creatine monohydrate is the most common type, here are the best ways to use it (for other versions, follow label directions).
Method 1: Loading/Maintenance
It should be noted that users do not have to load creatine. However, doing so will saturate your muscles faster. You load creatine monohydrate by ingesting 4-5 evenly spaced 5 gram doses for 5 days. Your doses should be taken on an empty stomach. After that, you only take a single 5 gram dose per day.
Method 2: Low Daily Dose
With this method, you take one 5 gram dose per day. This is easier, but it will take about 28 days to fully saturate your muscles.
Does Creatine Need To Be Cycled?
Even though many users cycle creatine, it doesn’t need to be. Some users cycle it because they feel constant use will cause a tolerance. By cycling off for several weeks, your results will be better when you start up again. Most users run a 6-8 week cycle of creatine, stop using it for the same length of time, then start back up again.
Is Creatine Safe?
Even after years of positive research and use, there continue to be misconceptions about creatine. Some people think creatine is a steroid. This is false. It’s not a steroid. Also, it’s not going to ruin your kidneys. Creatine has been consistently proven safe and effective time and time again.
Summary
Well, there’s the best creatine supplements for lifters. Adding creatine to your program makes a lot of sense. It’s a cornerstone product that should be in your supplement program. I suggest AllMax Creatine Monohydrate because it’s in the most proven form, it’s micronized, and it’s a patented brand. However, as you can see from this Guide, there are many good choices. The best creatine supplement is the one that fits your needs the most. Stop by illpumpyouup.com today and stock up – then let’s go hit those weights!
References:
- https://medical-dictionary.thefreedictionary.com/creatine
- Casey, A., & Greenhaff, P. L. (2000). Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance?. The American journal of clinical nutrition, 72(2 Suppl), 607S–17S. https://doi.org/10.1093/ajcn/72.2.607S
- Häussinger, D., Roth, E., Lang, F., & Gerok, W. (1993). Cellular hydration state: an important determinant of protein catabolism in health and disease. Lancet (London, England), 341(8856), 1330–1332. https://doi.org/10.1016/0140-6736(93)90828-5
- Ingwall, J. S., Weiner, C. D., Morales, M. F., Davis, E., & Stockdale, F. E. (1974). Specificity of creatine in the control of muscle protein synthesis. The Journal of cell biology, 62(1), 145–151. https://doi.org/10.1083/jcb.62.1.145
- Kreider R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and cellular biochemistry, 244(1-2), 89–94.
- Nelson, A. G., Arnall, D. A., Kokkonen, J., Day, R., & Evans, J. (2001). Muscle glycogen supercompensation is enhanced by prior creatine supplementation. Medicine and science in sports and exercise, 33(7), 1096–1100. https://doi.org/10.1097/00005768-200107000-00005
- Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.013
- Hunter A. The physiology of creatine and creatinine. Physiological Reviews 2:580-626, 1922