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If you’re looking to max out your gym results, creatine can help. Creatine is a compound supplement that has been shown to possibly increase explosive energy and endurance in various medical trials. Though not a guarantee, if you’re interested in trying a new supplement to boost your gym routine, creatine may be worth a look! One of the more common forms of creatine is micronized creatine. Micronized creatine is pure creatine that is broken into smaller particles, which can be easier to digest.
Creatine is one of the supplements that have been researched extensively and have yielded positive effects on muscle growth and building muscle mass. This supplement can either fuel your workout or pre-workout to recover and help aid muscle repair during post-workout.
When looking for a creatine supplement, you should look for an option that has at least three grams of creatine. Also, it’s even better if you find a supplement that also has amino acids, as they also help with muscle growth and recovery.
Below are some options that are readily available to shop on Amazon. Most of the options are flavorless, but there are some options with flavors for those that want a little razzle-dazzle in their post-workout shake.
1. Bulksupplements.com Creatine Monohydrate
Creatine Monohydrate from Bulksupplements.com helps promote weight gain and can contribute to gains in muscle mass. It also helps boost the anaerobic strength and support brain and cognitive function. Use this supplement in a smoothie or various juices for a smooth and unnoticeable administration.
2. Thorne Creatine
Thorne is one of the best sites for supplements due to the quality of their ingredients and affordability of their products. Their Creatine supports energy production and promotes lean muscle growth, muscle endurance and increased power. This creatine mix is NSF-certified for sport and mixes very well with liquids. It’s derived from natural colors, natural flavors, is gluten-free, dairy-free and soy free.
3. BPI Sports Micronized Creatine
BPI Sports’ micronized creatine supplement promotes lean muscle building and fatigue reduction and is effective and functional. This natural creatine powder has all of the capabilities to help aid your muscles during a workout and soothe them afterward. The micronized creatine delivers five grams of creatine quickly. Also made in the USA, this product comes with a 100% money-back guarantee if you’re unhappy with the results.
4. Klean Creatine
Klean Athlete is another great supplement brand that’s completely NSF-certified for sport and contains high-quality ingredients. Their creatine is made using CreaPure, a formula of theirs that supports strength, high-performance and recovery all at once. They recommend it for athletes whose workouts require bursts of muscular power. When used consistently, their formula is proven to help you build strength, muscle mass and recovery quicker from intense workouts so you can bounce back the next day. This is the brand and creatine used by professional sports teams, so you know it’s legit.
5. Isopure Creatine Monohydrate Powder
This flavorless option from Isopure has no added sugar, calories or fillers. The company recommends that you stack this supplement with your post-workout protein shake because it’s flavorless and that it will also help with muscle regeneration.
6. MuscleTech Platinum Creatine Monohydrate Powder
MuscleTech boasts that it’s the #1 Creatine Supplement company in America, and its 16,182 ratings help support that statement. Featuring five grams of 100% pure HPLC-tested micronized creatine monohydrate, this product may increase your strength, power and performance. It can also be used either for pre-workout or post-workout as it may help promote more lean muscle growth and recovery.
7. Six Star Creatine X3 Powder
This option from Six Star features eight grams of creatine for maximum growth and recovery. The company also says that its product may enhance muscle performance in athletes. If you’re really looking to increase your gains at the gym, this may be the best option for you.
8. Promera Sports Creatine HBI Powder
Promera Sports’ Creatine supplement claims that it doesn’t cause bloating, water retention or upset stomach. It is gluten-free and comes in four flavors — lemon-lime, pineapple, raspberry and unflavored. This supplement features CON-CRET creatine HCI, which has 85% less powder per serving than creatine monohydrate and is the only creatine with precise dosing based on body weight.
9. MuscleTech Creatine Monohydrate Powder + Carb Matrix
Another option from America’s #1 selling supplement company, MuscleTech, this creatine formula is strong. MuscleTech delivers a researched combination of creatine monohydrate and precise carb complex, triggering an insulin spike post-workout, transporting creatine straight into the muscle while rapidly replenishing glycogen stores. It also promotes fast muscle regrowth and rapid recovery. Also, it features six grams of amino acids.
10. Optimum Nutrition Gold Standard Pre-Workout with Creatine
Although this option is mostly for pre-workout benefits, your muscles may still thank you. Most of the time, your pre-workout drink is just as important as your post-workout drink. It comes in four flavors — blueberry lemonade, fruit punch, green apple, and watermelon — perfect for those that like their workout drinks flavored. Also packed into this jar is 15 micrograms of caffeine and 3 grams of creatine. In case you want to ditch your coffee altogether.
11. MusclePharm Essentials Micronized Creatine
Produced with clinically researched compounds that may help to increase muscle power and strength, MusclePharm Essentials’ Micronized Creatine is perfect for improving athletic performance. It is also unflavored and may help you gain muscle mass. For those who already like their current protein powder, this may be the best choice, as you can combine it with your current recipe without changing the taste.
Frequently Asked Questions About Creatine
Creatine is actually a naturally occuring substance found in the body that helps muscles produce energy during taxing movements like heavy weight-lifting or HIIT training. On a chemical level, it closely resembles and can be produced from the amino acids glycine and arginine. Most of your body's creatine supply is stored in the muscles as phosphocreatine, so it's easily accessible.
As was previously mentioned, creatine helps your muscles produce energy so they can work. Creatine supplements introduce increased levels of phosphocreatine that your muscles can store. Phosphocreatine is stored in the muscle in the high-energy molecular form of ATP. The higher levels of ATP in your body, the better your muscles can perform.
Creatine is most effective on workout days when it's take shortly before or after your workout, as there's also evidence that it can aid in muscle growth and recovery after lifting, running or other fitness. On recovery days you can take it with food, but the timing isn't as important.
When you first start taking creatine, it's recommended that you heavy load upfront in a "loading phase." This means taking about 20 grams a day for five days. After that, smaller doses of 3-5 grams per day is recommended. You can just take it on days you workout or take it on recovery days as well to maintain the same levels in your muscles, it's up to you and your individual training regimen/goals.
Creatine has been shown to boost muscle gain and growth over the short-term and long-term. It can also increase your power and strength in high-intensity exercises through giving your muscles the energy they need through your body's increased ability to produce higher levels of ATP. It's also been shown to boost brain function and aid in conditions like Alzheimer's, Parkinson's and motor neuron diseases.