Best Creatine Powder to Boost Your Muscle and Strength
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If you spend some time in the gym, you might have wondered what is the best creatine powder to amplify results. Creatine powder has become a mainstream staple for many a fit folks trying to maximize their workout results.
In this article, we’ll review some of the top creatine powders on on the market today, and the pros and cons of each. We’ll also cover everything creatine: what creatine is, the best ways to take it, and how it can help your fitness regimen.
So if you’re training hard, eating well, and recovering, but you can’t seem to get the results you’re hoping for, you are not alone. It happens to everyone, and plateaus sometimes pass on their own. But certain cases call for action, especially if you’ve been feeling stuck for many weeks in a row. And sometimes even months and years.
To that end, we’ve put together this post to compare the six best creatine powders and help you make the right choice to kickstart progression again. Let’s dive in!
Optimum Nutrition Creatine
1. Thorne Creatine
Thorne Creatine is produced by Thorne Research. They have built a solid reputation for quality and results. As with other creatine supplements, Thorne Creatine provides support for energy production, building lean body mass, muscle endurance, and power output. Its edge among competing creatine powder supplements? Thorne Creatine is NSF Certified for Sport. It is trusted by athletes, coaches, dietitians, and regular consumers, too.
It goes through four rounds of testing and is manufactured by its own company, Thorne Research. So you can expect exceptional standards with Thorne Creatine. More than 2,400 reviews with an average of 4.7 stars is pretty convicing evidence that this creatine supplement stands very tall in an already crowded room. You’ll find other creatine powders with more quantity of reviews, but not higher marks.
2. Optimum Nutrition Creatine Powder
Unless you’ve just started taking fitness supplements, you’re probably familiar with the Optimum Nutrition brand. Well-known for their high-quality Gold Standard protein powders, ON is a company that carries a lot of weight in the fitness industry.
As with their protein powders, ON also makes some fantastic creatine powder. Specifically, they offer pure creatine monohydrate, which is affordable and incredibly effective. With over 38,000 reviews and an average rating of 4.6 out of 5, it’s safe to say that people love this creatine.
3. MuscleTech Platinum Creatine
MuscleTech is another reputable brand in the fitness industry. As with the previous creatine supplements on our list, MuscleTech’s platinum supplement is also beneficial and worth considering. Most notably, this creatine consists of 100 percent pure monohydrate, which means each dose is entirely made of creatine.
Like other creatine powders on the market, this one also delivers fantastic benefits, improves ATP regeneration, allows us to train harder, and hopefully make quicker progress in the gym.
Some research also finds direct benefit from supplementing with MuscleTech, though the effects are only studied in the short run.
In any case, with over 24,000 reviews on Amazon (most of which are positive), it’s safe to say that MuscleTech is a safe bet.
4. Bulk Supplements Creatine
Bulk Supplements are another company that’s been gaining a lot of popularity in recent years.
Specifically designed to build stamina and speed up recovery, their creatine product is fantastic. Unlike other products on the market, this supplement is made of 99 percent micronized creatine monohydrate. Supposedly, that improves absorption and allows the body to use a greater percentage of it.
Similar to Optimum Nutrition’s creatine, this product also has a stellar rating on Amazon. With over 25,000 reviews and an average rating of 4.6 out of 5, it’s safe to say that people love it.
5. MyProtein Creatine Monohydrate
MyProtein is a relatively new company that took the fitness world by storm and showed the old dogs that new players can make an impact. Specifically, MyProtein are known for their high-quality protein powders, but their creatine monohydrate shouldn’t be overlooked.
It’s a concentrated creatine dose, it’s affordable to get, and it’s proven to improve performance and speed up recovery. What more could a person ask for?
Unlike some products on the market, MyProtein’s creatine also mixes well with water or juice, making it easier to consume. However, it doesn’t taste that well, which we can say for most creatine products on the market.
6. Transparent Labs Creatine
What do most creatine powders on the market offer? That’s right – a good dose of creatine. What makes Transparent Labs different is the formula they’ve chosen for their creatine product. Specifically, Transparent Labs has combined creatine with another product that shows a lot of promise – β-Hydroxy β-Methylbutyrate, or HMB for short.
Interestingly, the company didn’t simply decide to put these two ingredients together. They held human trials to determine the synergistic qualities of both products, which gave birth to their unique product idea.
Here is how it works:
HMB supposedly improves muscle strength and can lead to fat loss, thus improving definition. At the same time, creatine speeds up recovery and improves our ability to build new muscle.
But Why Bother With Creatine, Anyway?
If you’re like most people, you’re probably wondering why creatine gets so much praise. For one, because creatine is one of the best-researched supplements on the market, proven to deliver many benefits with minimal side effects. And second, creatine is cheap, and you don’t have to bother with timing it perfectly.
Your body is in a constant state of breaking down adenosine triphosphate (ATP) molecules for energy. It then has to regenerate them, so it can continue to do function. As we train, our need for ATP skyrockets as much as 1000-fold. We typically reach exhaustion because our demand for ATP outgrows our ability to generate it. Then, by taking a break, the body produces an ATP reserve, and we can do another set or round.
As we supplement with creatine and saturate our muscles, we primarily store it as phosphocreatine. When we exercise and break down large numbers of ATP, they get converted to adenosine diphosphate (ADP). Creatine swoops in, donates its phosphate group, thus accelerating the production of ATP from ADP. As a result, we can train a bit harder and do more work. We also feel a bit stronger, which benefits our training and hopefully allows us to make slightly quicker progress in the gym.
In essence, if you want to maximize your gym results, creatine is the most affordable and best-studied supplement you should consider.
Knowing the best creatine powder to assist with muscle growth is key. All of us like to stay fit and be physically active. We love to take that hike around the park, ride the bicycle, or even run a few laps to get that cardio going. But did you know that our muscles get worn out when we perform repetitive tasks over a period of time?
Muscle exhaustion, also known as muscle fatigue, is very common for body-building enthusiasts, sports athletes, and ordinary people. Even you who might be sitting on your desk reading this!
As common as it may be, muscle fatigue is more severe for people exposed to strenuous activities such as exercising, running, and weightlifting.
As a result, our bodies produce more energy, causing an increased amount of breakage on muscle and tissues. However, there are several supplements to help in maintaining our muscles’ health.
What is Creatine?
Creatine is a synthetic compound found in our body responsible for storing energy that our body will use in return. Energy storage happens when creatine attaches to a phosphate molecule, forming creatine phosphate. It helps give strength and energy to muscle cells for them to perform well.
Creatine can also be consumed from protein-rich products such as fish, meat, chicken, pork, beef, beans, and the like. However, the amount of creatine we can get from these is only half of what our bodies can not make.
Creatine is known in the bodybuilding and sports community as the cheapest and safest supplement to take. It is also easy to include in their busy schedules while also enjoying their benefits from taking creatine.
Creatine supplements are widely available in the market and have various them to choose from. They come mostly in powder form and have different flavors to choose from. It can easily be made into your favorite after-workout juice or shake. Make sure to know the difference in taking powder vs pills, and the advantages of each.
However, knowing the right supplement for you is a must to fit your choice best. As creatine provides you more than enough energy to do your physical tasks that require muscle strength, it also renders the benefits of maintaining muscle growth and recovery. (1)
Creatine has a lot of known types. There may be many of them but let us be more familiar with the most well-known ones.
This form of creatine is the most common and well-studied among the other types. Studies also show that creatine monohydrate has the best record when it comes to safety intake. It is also the easiest form to find and cheapest.
Creatine monohydrate is composed of a creatinine molecule and a water molecule. Muscle mass and formation are based on its capacity to absorb water. Creatine monohydrate helps in the absorption of water in the muscle cells, increasing their mass and growth. (2)
Creatine hydrochloride (or HCL) is often compared to creatine monohydrate, and is considered by some superior when it comes to water solubility. When dissolved in water, creatine HCL leaves almost no sediments and is easily mixed with water.
However, it may have promising results, but not enough studies have been conducted to fully support its benefits.
This form of creatine is also known as Kre-Alkalyn – buffered creatine monohydrate. It is a form of creatine that has added magnesium to make it easier to be absorbed when taken, which also helps in reducing stomach bloating. Much like the creatine HCL, there are not enough studies to fully validate the benefits and value.
Whey Protein Powder
This supplement is most commonly known as “protein powder.” Like creatine, whey protein powder is widely known and used among athletes. While creatine is an organic compound found in the body, whey protein is found in most dairy products.
Protein powder assists in performing high-intensity workouts, building lean muscle, and recovery assistance.
We all yearn for a fit and toned body, don’t we?
Creatine is a valuable supplement that helps in boosting our body’s strength, growth, and wellness. More than physical health and benefits, some scientific studies also have that creatine helps in neurological health.
And knowing the best time to take creatine powder is also an important consideration. To maximize the impact, make sure to take it at the right time!
Keep in mind that these powerhouse supplements alone are not enough to make the magic work. The right diet, consistent exercise, and self-discipline are all cornerstones in achieving a lean and healthy physique.
1. English, N. (2021). 13 best Creatine supplements on the Market (2021 UPDATED). BarBend. https://barbend.com/best-creatine-supplements/.
2. Creatinine. Creatinine – an overview | ScienceDirect Topics. (2010). https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/creatinine#.