What is Creatine Powder? Which one is the Best Creatine Powder on the market today? Creatine is one of the most effective natural dietary supplements that currently exist to improve the performance of athletes and athletes.
List of the best creatine powder supplements
Before we’re going down to the definition levels, here are our 10 Best Creatine powder supplements Editor’s Review
Optimum Nutrition Micronized Creatine Powder
Optimum Nutrition Creatine Micronized powder is a supplement creatine pure, clean, and very efficient. It helps fitness enthusiasts achieve their goals by providing greater strength, energy, and endurance, without using unnecessary features or other trash. This product contains only one element: pure micronized creatine monohydrate.
- It uses 100% pure micronized creatine monohydrate
- It uses the best available creatine monohydrate – Creapure brand imported from Germany
- It is micronized to dissolve faster and remain in solution longer
- It is unflavored to facilitate mixing
- It has no fillers or additives
- It supports muscle growth
- It provides extra energy in the gym
- It increases strength and athletic performance
- It accelerates Recovery
- It is one of the most popular creatine supplements on the market
- It offers great value for the price
- Well revised in the entire industry
- It is created by one of the most respected brands in the industry
Who does it: This product is manufactured by Optimum Nutrition, one of the largest and most adhered to in the sector of sports nutrition brands. For many years, Optimum Nutrition has been known for its innovative, efficient and cleaner products, which help many people to achieve their fitness goals.
What’s in it: Optimum Nutrition Creatine Monohydrate is a mixture of:
Creapure creatine monohydrate 5,000mg brand – Creatine Monohydrate is the most popular form of creatine, and for a good cause. It has been the matter of many studies and health, and the results are it works. Creatine monohydrate contributes to increase strength and endurance in athletes and bodybuilders. Creapure is the best creatine powder brand you may consider it.
In short: In general, optimal nutrition Micronized Creatine is an excellent choice for those looking for an advantage in the gym. This is the best creatine powder supplement for those who are looking for a clean, simple and very useful product. So that you can trust your products. In short: this product will help you meet and exceed your fitness goals! You can also take Optimum Nutrition Gold Standard Whey Protein which is also perfect for a bodybuilder.
Transparent laboratories StrengthSeries Creapure Creatine HMB
StrengthSeries Creapure Creatine HMB is a supplement creatine innovated in open Laboratories. It uses pure creatine monohydrate which is combined with HMB to provide greater strength, greater resistance, and accelerated recovery.
- It contains creatine monohydrate 5,000mg Creapure brand
- It contains 2,000 mg HMB
- It Contains Bioperine to enhance bioavailability
- It has zero artificial sweeteners, fillers, additives harmful or unnecessary ingredients
- Tested clinically used doses of creatine and HMB
- Clinically proven to increase strength
- Improves athletic performance
- Stimulates muscle growth
- It helps build muscle mass
- Contribute to shed fat
- It is Clean with pure ingredients – no junk!
The best creatine for men and women I have ever seen.
Who is the Manufacturer: HMB Creapure is made by transparent laboratories, one of the best companies in the sports nutrition industry. Always explicitly list everything that goes into their products. They have simple and clinically proven elements to create products that get actual results. Instead of relying on marketing tricks to sell their products, transparent laboratories is based on science, and mouth-to-mouth tested. It has grown its business, providing a rare ingredient called honesty which ever found in sports nutrition products.
What’s in it: HMB is a mixture of:
5,000 mg Creapure brand creatine monohydrate – The dose proved the most effective form of creatine available from the manufacturer. Supplementation of creatine has been shown in academic and clinical studies to be a very effective way to increase muscle, improve athletic performance, stimulate muscle growth and accelerate muscle recovery way.
Methyl butyrate 2,000 mg β-hydroxy-β (HMB) – It is a metabolite of the amino acid leucine which is found in HMB to increase strength and lean body mass while helping to reduce fat. It is cCombined with creatine monohydrate, and HMB is highly useful for your health as well as muscle building.
5mg Bioperine – An extract from the fruit of the black pepper, BioPerine increases the bioavailability of nutrients through increased absorption rates. This helps increase the effects of creatine monohydrate, and HMB contributes to providing more readily available nutrients in the body. BioPerine effectiveness has been clinically tested in several studies in the United States.
In short: In general, StrengthSeries Creapure HMB is the best creatine powder available on the market. Innovative power of creatine monohydrate and HMB contributes to increasing strength and athletic performance clinically proven. Like all transparent products Labs, Creapure HMB contains nothing but pure ingredients that have proven effective. If you are searching for the available best creatine on the market, StrengthSeries Creapure HMB is the product for you!
Arnold Series Iron CRE3
Arnold Series Iron CRE3 is a great and unique supplement creatine MusclePharm.Endorsed by a legendary bodybuilder, actor, and politician Arnold Schwarzenegger, Iron CRE3 packs a serious punch. CRE3 uses nitrate creatine to get real results you can see and feel.
- It contains nitrate creatine super
- It increases strength, power, and endurance
- It improves recovery
- It supports muscle growth
- No loading required
- It absorbs quickly
- Small doses one / 10th the size of dose of creatine monohydrate
- No swelling, so it is the best creatine to buy if you are concerned about the swelling potential of creatine monohydrate
- It is recognized as one of the best creatine for women as it does not cause swelling
- It is easy to mix
As creatine nitrate is harder to produce, whichever is the highest portion creatine monohydrate.
Who does: Iron CRE3 MusclePharm is made as a part of the Arnold Schwarzenegger Series. MusclePharm is a large multinational sports nutrition company that was founded in 2008. Within a few years, MusclePharm has grown exponentially, building a loyal customer base and fans. MusclePharm innovative and effective products for both men and women.
What’s in it: Iron CRE3 MusclePharm is a mixture of:
1,000 mg nitrate creatine – creatine nitrate is a highly water-soluble form of creatine, which makes it easier to mix and allow it to be more readily absorbed by the muscles. Creatine nitrate is also known to cause swelling significantly less compared to creatine monohydrate
In short: In general, MusclePharm Iron CRE3 is a great product. Probably the best creatine product for anyone associated with abdominal distension often caused by more common forms of creatine, including creatine nitrate used in Iron CRE3 not usually cause swelling. Reviews of this product are very positive, although clinical studies on the efficacy of creatine monohydrate are limited compared to monohydrate.
The creature Beast Sports Nutrition
Creature-Beast Sports Nutrition is an advanced creatine supplement mixed using five different forms of creatine. It helps fuel muscle growth using an innovative combination of ingredients. It will help you pack on muscle, so it is the best creatine for size.
- It uses an innovative blend of creatine forms
- It uses the best possible sources of creatine
- It uses brand Creapure – creatine monohydrate the best on the market – imported from Germany!
- Named the 2015 Best Creatine – Creatine Bodybuilding.com Supplement Winner of the Year award in 2015
- It Fuels Muscle Growth
- It optimizes muscle strength and performance
- It improves resistance
- It accelerates Recovery
- It provides great value
- It well revised the entire supplement industry
Who does it: Beast Sports Nutrition makes the creature. It is the fastest-growing industry in the whole sports nutrition. Its innovative products have taken the industry by storm, and the community response has been overwhelmingly positive. Beast Sports Nutrition makes a broad range of fitness supplements, but they are best known for the creature.
What’s in it: The 3,025 mg Creature Advanced Creatine Matrix Blend, consisting of:
Creapure brand creatine monohydrate, buffered creatine, magnesium creatine chelate, creatine alpha – Ketoglutarate 2: 1, and anhydrous creatine. This mixture is designed to optimize the efficiency by combining a wide variety of forms of creatine. Each type offered its unique advantages and connected, make up one of the most effective creatine supplements on the market.
In short: In general, the creature is an excellent product. It is made by Beast Sports Nutrition, widely regarded as the best brand of creatine. Its innovative combination of 5 different types of creatine delivers real results that you can see and feel.
Promera Sports Con-Cret
Con-Cret Primera Sports is a unique and useful supplement creatine hydrochloride using pure creatine. Con-Credit can help you get the most out of your workouts while reducing many of the discomforts and side effects caused by most common forms of creatine.
- It contains pure creatine hydrochloride (HCI)
- It provides extra energy to maximize your workouts
- It helps build muscle mass
- It helps improve resistance
- It accelerates muscle recovery
- It uses micro-doses based on body weight, so you do not lose anything
- Highly soluble – it dissolves readily in water and quickly digested
- Best creatine for women as it does not cause swelling
- No swelling, water retention, or gastrointestinal problems
- No charge or cycling is necessary – simply take a small daily dose
The only drawbacks we see in this product are that
it is a bit more expensive than standard creatine powder and creatine hydrochloride
It is not as widely studied as creatine monohydrate, i.e., there is less clinical data to support the effectiveness of this form of creatine.
Who does it: Con-Cret is developed and manufactured by Primera Sports, founded in 2007. From its humble beginnings, Promera Sports has grown into a large and well respected in the industry of sports nutrition company. They use cutting-edge techniques and high-quality ingredients to develop products that produce real results.
What’s in it: Con-Cret is a mixture of:
750mg Creatine HCl – also known as creatine hydrochloride, this advanced form of creatine has superior solubility compared to the standard monohydrate. This indicates, easier mixing, faster digestion, and absorption increased muscles – all of which lead to optimal results. Creatine HCI also does not cause swelling or GI problems as monohydrate can.
In short: In general, Con-Cret is one of the best products available creatine for bodybuilding. Its unique use of HCI creatine possible to offer all the great benefits of creatine, without retaining swelling and water that creatine monohydrate sometimes causes. Con-Cret is the best creatine to take if you are concerned about the possibility detente with other products.
Dymatize Creatine is a creatine supplement which is designed to help to give you an edge in the gym. With creatine monohydrate pure micronized, Creatine Dymatize uses a clinically proven to deliver real results without any fancy ingredients or unnecessary burdens dose.
- Micronized creatine monohydrate contains 5g
- Use 100% pure creatine monohydrate
- It is micronized to facilitate mixing and digestion
- It increases energy
- It improves athletic performance
- It helps delay fatigue and aid in recovery
Who does it: This product is made by Dymatize Nutrition, a company of the largest sports fitness best known for its ISO-100 protein powder. Founded in 1994, Dymatize has grown rapidly into a modern company, mainly due to the effectiveness of their products.
5,000 mg 100% pure creatine monohydrate – Monohydrate is the most popular and widely studied form of creatine. It has been clinically proven to enhance strength, improve athletic performance and aid recovery. Creatine is used in this product is micronized, facilitating digestion and mixing.
In short: In general, Dymatize Nutrition is an excellent product. It is simple but effective formula helps to work quickly, gives the boost it needs to reach its full potential in the gym. It does not use any ingredient or fancy marketing gimmicks – just pure creatine monohydrate useful.
Universal Nutrition Creatine
Universal Nutrition Creatine is an easy but effective creatine powder that uses 100% pure creatine monohydrate. Uses a clinically proven to provide optimal results without relying on additional ingredients.
- 100% pure micronized creatine monohydrate
- It contains 5g creatine monohydrate per serving
- Creapure brand creatine use – made in Germany
- No sweeteners, fillers, or artificial, unnecessary ingredients
- It helps provide additional energy for your workout
- It contributes to stimulate muscle growth and reduce recovery time
- It is micronized to facilitate mixing and digestion
Who does it: This product is produced by Universal Nutrition, a sports nutrition company multinational that has been in business since 1977. This company develops cutting-edge products that help their clients lose weight, gain muscle, and achieve their fitness goals.
What’s in it: One serving contains:
100 mg 5.000% pure micronized creatine monohydrate – The purest, simplest and most widely available form of creatine investigated. Creatine monohydrate has been the topic of countless academic studies and health, and the results are in: it works!Creatine monohydrate helps provide energy for your muscles need to perform at their best, plus helps aid in recovery. This product uses micronized creatine, which means that creatine is ground into a fine powder so that it can mix fluids easier.
In short: In general, Universal Nutrition Creatine is an excellent product. You will not find any luxury ingredient in this product, but you will get 100% pure creatine monohydrate, whichever is clinically proven to improve strength, energy and sports performance.
MusclePharm Creatine is an advanced supplement creatine using a mixture of 5 different types of creatine to produce optimal results. This product aims to help its users to increase strength and endurance, providing quick creatine absorption to increase ATP production and increase energy.
- It contains a unique blend of 5 different creatines
- It contains 5g creatine per serving
- It uses pharmaceutical grade Creatine
- advanced formula offers the best qualities of various types of creatine
- rapid absorption
- No charge is required – just take the daily dose of 5 g / day
- Added increases absorption Cinnulin
- No flavor
The only disadvantages to this product are that can sometimes accumulate during mixing and is a little more expensive than some competing products.
Who does it: This product has been developed and manufactured by MusclePharm, which has quickly become something of a household name in the weightlifting community. Since 2008, MusclePharm has been working hard to develop innovative and effective supplements for a variety of customers.
What’s in it: 5,000 mg of creatine matrix mixture, consisting of:
- Creatine Nitrate – The water-soluble form most of the creatine to facilitate blending
- Creatine AAB – A kind of creatine that also provides support anti-catabolic
- Dicreatine malate – Another highly soluble form also helps prevent the buildup of lactic acid after training
- Magnesium creatine chelate – A kind of creatine including magnesium to help in the production of ATP
- Creatine Monohydrate – The purest and the most popular form of creatine
In short: In general, MusclePharm Creatine is a blend of quality that will help you achieve your goals faster. It is recognized by many as the best creatine for mass because of its innovative blend of creatine. And MusclePharm comes from a highly respected and trusted name in the industry.
Creatine BSN DNA
DNA BSN Creatine is a simple and very effective creatine supplement BSN, a giant in the sports nutrition industry. It uses pure micronized creatine monohydrate to increase athletic performance and help you reach and exceed your fitness goals.
- It contains 100% micronized creatine monohydrate
- It contains 5g creatine monohydrate per serving
- No fillers or unnecessary ingredients
- Unflavored, which makes it easy to mix any liquid
- It is micronized to help with easy mixing
- No artificial sweeteners, preservatives, or other trash – pure creatine!
Some users report a chalky taste by mixing this product with water, which can be inconvenient. It is also a bit high-priced than average.
Who does it: DNA Creatine is made by BSN, a leader in the sports nutrition industry. BSN has been developing, and manufacturing supplements exercise to help clients achieve the results they want. BSN manufactures all kinds of supplements, but are best known for their incredibly popular pre-workout supplement NO XPLODE.
What’s in it: BSN DNA is a mixture of:
5,000 mg 100% pure micronized creatine monohydrate – Micronized Creatine is a finely ground version of creatine monohydrate, which gives a softer texture and helps blend in better liquid. Creatine monohydrate is widely regarded as the best form of creatine because it is simple but very effective. Monohydrate is also the most well -studied of creatine, which is the most regarding scientific proof of their effectiveness.
In short: In general, DNA BSN Creatine is a great product. Do not use scrap, sweeteners or fillers – just pure micronized creatine monohydrate. This product will help you gain the edge you need to perform at their best in the gym. It is a bit pricey, but a quality product from a highly respected brand.
MuscleTech Platinum 100% Creatine
MuscleTech Platinum, 100% Creatine a simple, powerful and effective creatine powder. It uses 100% micronized creatine to help fitness enthusiasts get the boost they need to succeed in the gym.
- 100% pure micronized creatine monohydrate
- Plain and straightforward – no fillers or unnecessary ingredients
- It contains 5g creatine monohydrate per serving
- It comes from MuscleTech, a well-respected brand
- It uses micronized creatine for rapid absorption
- It improves strength gains
- It improves athletic performance
- It decreases recovery time
- HPLC-tested using creatine
- Unflavored, it can be mixed with most liquids
The only drawback is that some users find that this product has a slightly unpleasant taste when mixed with water. If you conclude that this is the case for you, you can mix creatine with juice or other flavored beverage.
Who manufactured it: This product is made by MuscleTech, a sports nutrition company that has been in business since 1995. In his 20+ years in the industry, MuscleTech has developed many supplements innovative and useful exercise, and currently, has more US patent 50.They have developed a whole retinue of loyal followers in recent years and for a good reason.
What’s in it: MuscleTech Platinum is a mixture of:
5,000 mg 100% pure micronized creatine monohydrate – creatine monohydrate is the best creatine powder because it is pure, simple, and has proven useful. It helps improve athletic performance, providing your muscles with extra energy to help push out the last few repetitions. Micronized creatine monohydrate helps dissolve rapidly in water and other liquids and contributes to keeping suspended and do not clump together.
In short: In general, MuscleTech Platinum 100% Creatine is a quality product that will help you achieve your fitness goals. It is using micronized creatine monohydrate simple means that it will be easily mixed into the water, and not a group – so it is easy to take when it is convenient for you.
Creatine Buying Guide
The final fuel for athletes
In the world, there are many athletes whose goal is to run faster, jump higher, lift more weight or develop muscle mass.
Currently, there is no more effective than creatine to achieve this natural substance. This is the reason why creatine has become today one of the most popular dietary supplements in sports.
What is creatine?
Creatine is a nitrogenous the substance that the body itself occurs through the binding of three amino acids: Methionine, Glycine, and Arginine. Creatine plays a crucial role in energy generation.More than 95% of the existing creatine in the body is located in the muscles.
In the body of an adult whose weight is 70 kg, creatine storage is 120 grams, where 40% is in freestyle and 60% in the form of phosphate. Still, a very intense but brief exercise (such as a sprint) can reduce creatine stores in more than 70%.Approximately 1.6% (2 grams) of the total reserve of creatine consumed must be replaced daily. Supplementation with this, ensures a supply of energy for muscle contraction or during a high energy demand, allowing increase the intensity of our workouts without harming our recovery. Creatine is transported to various body tissues through the bloodstream. About 95% is deposited in the muscles and the rest of the heart, brain, and testes. Half of the required daily creatine in the body, the rest must be ingested daily through food or dietary supplements. It should be taken daily on average about 1 gram of creatine. However, this amount is not enough to achieve high-performance sports.
Foods with the greater proportion of creatine are raw meat (e.g., beef and pork) and fish. However, when meat or fish are cooked reduced creatinine content is reduced. Vegetarians and vegans have a lower level of blood creatine because they do not eat meat. Creatine is the essential for the human body and totally secure, as demonstrated by the fact that breast milk contains even creatine.
How does creatine work?
Creatine is a natural element in the liver from the amino acids arginine, glycine, and methionine, with a direct source to regenerate ATP, providing energy to muscle cells to maintain high levels of intensity and recovery. For a muscle to contract needed, adenosine triphosphate ( ATP ) and should break a phosphate group, leaving behind ADP ( adenosine diphosphate ). The only difficulty with this is that our body can not use ADP to produce energy.The solution? What ADP makes is that the increased phosphate from storage of our body, formed creatine phosphate (CP + P) to form ATP. Creatine supplementation serves to increase creatine reserves and availability of CP in the body, resulting in the formation of ATP is faster. In short: more CP is obtained, and if you have more CP available, the work can be achieved with greater intensity, and muscle fatigue is delayed.
Taken appropriately and cyclically, Creatine may be one of the most effective supplements to increase lean body mass and improve body composition, increase strength and maintain high – intensity training. However, myths and misinformation about potential side effects make this supplement is sometimes questioned. In this TOP10 we know the ten best creatine supplements market for its quality.
Different types of creatine
Apart from various brands, there are also many forms of creatine on the market. These ‘differences’ are not a real change in creatine, but rather a difference in the formula of it, affecting factors such as absorption or effectiveness. Depending on your unique genetic makeup, certain forms of creatine enter your muscles more efficiently and reach provide better results.
To summarize, we wanted to name the most important types of existing creatine on the market so that each athlete can choose the one that best fits their characteristics, as each body is different and therefore not all products work the same shape. Apart from creatine monohydrate, several different types are depending on their composition. These specify the creatine molecule that binds to enter to allow your body easier.
The primary purpose of this is to increase the solubility of creatine. The micronized creatine favors its dissolution as creatine formulas HCL, which make the dissolution liquid is almost instantaneous. The advantage lies in using a different method type so that they can benefit from creatine each type provides, improving performance spectrum supplement and therefore their effectiveness. The use of multiple forms has shown an effect synchronization, where different formulations which act in various thresholds bind.
Main types of creatine
Among the main categories include:
- Creatine Monohydrate: The best form of creatine, in our view, is the monohydrate. Of this type, Creapure creatine monohydrate is the highest quality offers, so we recommend that you take notice having this seal before choosing your product. In our rankings, we have selected only based products creatine monohydrate.
- Alkaline Kre: Alkaline creatine is subjected to a preliminary process which enhances absorption in the stomach, improving the pH and preventing this from becoming creatinine. This also makes the required dose is less compared to the monohydrate.
- Ethyl ester is esterified creatine monohydrate, favoring the absorption and also making effective doses are lower.
- Creatine hydrochloride or HCL: is a formula of the most soluble in water, present in supplements as con-credit and we have already compared previously with other formulations.
- Creatine deanery: similar to the ethyl ester, dissolved rapidly improving energy levels and decreasing the effective dose.
- Creatine Malate: a combination of malic acid and creatine. This formula helps to promote further muscle growth, recovery and explosive workouts with rapid absorption that favors the results and decreases gastric problems.
What creatine athletes think?
In his book “Creatine: Nature’s Muscle Builder” ( “Creatine: The Natural Builder músuculo”), authors Dr. Ray Sahelian and Dave Tuttle regularly interviewed many athletes, male and female, and arrived the following conclusions:
All respondents agreed athletes appreciate the enormous advantages observed in performance by taking a creatine supplement.
The most significant benefit was related to increased muscle mass and increase strength and energy, as well as rapid recovery after workouts, and decreased body fat.
Male athletes, especially, were impressed with increased muscle mass thanks to creatine. 82% of them increased lean muscle mass, and 77% said they were also able to increase their strength.
What properties does creatine have?
ATP (adenosine triphosphate) is called the excellent fuel because it can offer a complete performance. However, for the production of ATP, muscles need sufficient amounts of creatine. The more creatine is stored in the body, the more ATP (the super-fuel) occurs.
The result of taking such supplements is that you can train with more power and greater intensity, achieving muscle growth would not be possible if the contribution of creatine.
All studies show the positive effect of creatine in muscle building and athletic performance.
Benefits of taking creatine
One of the main advantages is to improve the body’s ability to work (workouts) of high intensity. To do this, creatine phosphate (how it is stored at the cellular level), acts as the support for fiber type IIB (fast – twitch fibers), where the highest concentration, providing quick energy. Through this energy intake, the athlete can increase the number of repetitions of the series, sprinting faster or perform in sports where strength is predominant component.
Creatine supplementation allows muscles can store more than this high-energy molecule to provide greater gains in strength and lean mass.
Creatine supplementation can reduce cell damage and reduce muscle soreness after strenuous exercise. It is not only individual strength training and power but even for endurance athletes (endurance), you can observe these benefits, as indicated by this article.
Anaerobic capacity is defined as the body’s ability to maintain an effort in the absence of oxygen, unlike aerobic system requiring it as fuel for a specified time. Two substrates are feeding the anaerobic system: adenosine triphosphate (ATP) and creatine phosphate (CP). In this case, the amount of ATP can be increased via having creatine supplementation.
Esfuerzo before a high intensity, where it will show the anaerobic system will use the first ATP, which after a few seconds (around 10), will be exhausted. Then come to play PC, which prevails for a particular time, where the intensity decrementándose will coincide with the overlap with the next substrate supply. None of these can deliver so quickly ATP, so the effort should be paused until resynthesized again or continue at a much lower intensity than at the beginning. Our type of training (anaerobic threshold) will depend on the higher rate of re – the synthesis of ATP, with of course the presence of creatine in our diet. In this study, it can be seen that the inclusion of creatine improved high-intensity effort and anaerobic capacity.
Another significant benefit, especially for athletes and bodybuilders or strength, the effect of causing cell volumizer creatine. This is because the inherent properties that give it the ability to achieve optimal cellular hydration and generate a potent stimulus for protein synthesis.
Creatine also increases mental performance
While the real properties of the physical performance and muscle creatine are known. However, now, recent studies have shown that creatine also positive effects on cognitive performance. This is because of the nerve and brain cells, like muscle cells, also use ATP as its energy source. This power is supplied, among other things, by creating and continuously regenerated.
In a study in Australia, it showed that subjects who ingested creatine significantly outperformed intelligence tests related to short-term memory.
Another study by Japanese researchers showed that participants were able to solve intelligence tests over an extended period after creatine ingestion. This is the fact that creatine develops the oxygen supply to the brain.
How to take creatine?
Like us, you also want to know when is the best time to take your creatine supplement, so we decided to add how to maximize this supplement and not just limit ourselves to what product to choose. Like all supplements, there is an optimum time to take creatine. Each person usually has their preferences, and every moment has its advantages and disadvantages. Here we bring you the key points to consider.
Taking creatine pre workout
Most athletes and bodybuilders are taking creatine before training, i.e., about 30 minutes before going to the gym.This is done to creatine levels increase and improve performance when training. However, this is not true for all types of creatine. Creatine HCL to first reach the duodenum, after being absorbed by the blood and later enter the muscle cells and facilitate their operation. That is why even the most advanced and faster absorption, formulas need at least an hour to get maximum benefits offer during exercise.
The second way is to take it after training. Moreover, this is where our experience and that of many other consumers agree that es the moment offers better results due to the anabolic window that occurs after training. This also favors in several respects:
- Creatine is exhausted after practice, making creatinine levels be exhausted.
- The post workout meal generates an insulin spike that promotes assimilation of creatine, expanding the muscle cells and functioning as a source of energy. It also promotes protein synthesis better Soak causing proteins and activating the muscle growth process.
Creatine to be assimilated must join a water molecule, so when we take creatine need adequate hydration conditions, and if we adhere to the action of insulin, we enhance absorption. That is why this is the right time from our point of view.
Therefore, the best time to take a creatine supplement after training is based on our experience. However, if you can not take it or you are not possible, you can also take it before bedtime if you train at night or mid-morning if you train in the morning, accompanied always preferred a solid food and plenty of fluids to promote cellular hydration.
However, if we have consumed caffeine before training in a pre-workout product, this will conflict with creatine. Caffeine has a dehydrating effect in the body, interfering with the hydration process requires that creatine pair enters the cell. This does not mean that you have to stop taking a pre-training to take other supplements creatine after training but should improve your hydration to minimize this effect. You can also wait 1 hour to take creatine for the effect of caffeine decreases, although it is not something that should ever worry you are well hydrated and take at least 3 liters of water a day.
The loading phase and maintenance
The usual way to take creatine is between 5 and 10 grams per day depending on our weight and training. Although there is also a way of taking creatine, especially in the monohydrate form, which is performed by a charging phase in which an additional contribution is made to increase our levels of creatine in muscle, favoring faster results.
In this case, would be done 15 to 20 grams daily during the first week, divides into divided doses throughout the day too. After completing this first week, a maintenance phase in which we are between 5 and 10 grams per day, which is the usual dose that helps us maintain accurate levels to improve our physical and muscular performance would take place.
Creatine pre-workout supplements
Certain ingredients interfere with the absorption of creatine found in the pre-workout supplements, making this offer does not reach all the results you would expect. Furthermore, these products often contain small amounts of creatine (usually around about 2 grams), being a little effective dose. Therefore, it is advisable to consume creatine as a supplement separately, regardless of other supplements that we consume or not containing this ingredient in your formula. We will be sure to get the best results, and that creatine is acting correctly in our muscles.
What to look for in a good supplement creatine
As is the fact with most types of supplements, there are plenty of options when it comes to selecting a creatine supplement. With such a broad category of products to choose from, how do you choose the best supplement creatine? Here are some things to consider:
- Brand Reputation
Have you heard of the brand that makes the supplement? Do they have a good reputation in the industry? How are your opinions? Stick to known and reputable brands, and you are sure to get a quality product
- Quality ingredients
This is pretty straightforward. Most creatine supplements include very few ingredients, often only one (a particular type of creatine). Watch for ingredients and unnecessary fillers. Also, pay attention to what kind of creatine use.
- Quality/price ratio
Obviously, the cost is a factor. Although creatine is quite affordable, there is a broad range of prices depending on the product, the company and the size of the package. When you are comparing the costs of two different options, be sure to do your calculations by price per dose, rather than compare the cost of two separate packages.
- Product Reviews
Since the effectiveness of the goods varies depending on some factors, one of the best things to do is read reviews of creatine. The top-rated creatine products always have good reviews, which means many people use this product and recommend it. However – remember to take comments with a grain of salt, since there are much ignorance and misinformation out there.
- Check out the list of top 10 below creatine supplements!
In this guide, you will learn all about creatine; it benefits, side effects, dosage recommendations, etc. – and you will also find a list of the best products available creatine. We have done extensive research and testing to determine how best creatine. You will get a list of our most important recommendations further down the page.
Can I simultaneously take creatine and protein?
Creatine is found mainly in red meat and some fish. This means that in nature creatine is provided in combination with the protein. Therefore the theory that creatine has no effect if taken together with the protein is totally unsustainable.
On the contrary: Creatine needs high-quality protein to build muscle better. This is because creatine acts exclusively as a spark, while the protein, on the other hand, provides the necessary muscle building material.The simultaneous intake of creatine and protein increases the effects of both rapid development and produce muscle and the hardness and strength thereof.
Is Creatine Retain fluid under the skin?
The muscle is mainly composed of water and protein. Therefore, muscle growth is only possible by increased water retention and protein. Sometimes, when produced rapid muscle growth, muscle cells only “swell.”
However, creatine property increases muscle to store more water in their cells. The great advantage of this is that, in addition to the liquid, is also stored more protein in the muscle cell, increasing muscle mass. Unfortunately, the misconception persists that creatine also saves water outside the muscle, but this is wrong. By contrast, it captures more water in muscle cells and provides an aspect muscle of greater hardness and volume.
The person who noted that your muscles have become soft and watery, they should seek the reason for this and other factors, such as diet, because the cause is not the use of creatine. It may be that by training the person has more appetite and, unwittingly eat more carbohydrates. In this case, it is the best to keep a diet diary to check the reasons for fluid retention.
Can I lose muscle mass if I stop taking creatine?
Creatine absorbed more water and transported, while, proteins (amino acids) in the muscle cell. Therefore, it stimulates protein synthesis and muscle development. If you stop consuming creatine, over time you can lose muscle protein and stored water.
However, in any case going to lose all gained muscle mass, which also remains due to intensive training that has followed.
The only requirement is that you continue training regularly and eating properly. This way you can continue to increase your muscle mass and ensuring their maintenance, although interrupt your use of creatine.
Where to buy online creatine?
It usually buys sports nutrition stores. optimumnutrition.com, amazon.com, etc. are the websites where you can buy online creatine, and we have a broad range of quality and price.
It is the best store to buy creatine monohydrate *, alkaline, ethyl ester, malate, gluconate, etc.
* If you want to buy creatine monohydrate quality, always looking for the product has the seal Creapure®. This seal certifies the quality and purity of pharmaceutical grade and ensures the product is manufactured under pharmaceutical quality standards such as GMP (Good Manufacturing Practice) procedure.
As can be seen in this study, as long as we have none pathology related to kidney disease, and only uses high amount (> 3-5g). However, any doubt is always recommended consultation with the doctor.
During the period of supplementation, it is recommended to increase fluid intake.
Who can take Creatine?
Creatine may favor athletes looking to deploy the maximum explosiveness in their sport, and that require a continuous supply of energy substrate phosphocreatine. These activities can mention weight training, athletics series, skiers, soccer players, sprinters weightlifting, CrossFit, team sports, contact sport …
Just a week after starting to take creatine feels its dramatic effect on muscle as well as increased strength and athletic performance.
Also, anyone who is training and looking to improve their physical abilities and enjoy the benefits of creatine can make use of it, being a safe product.
Finally, this list contains all of the best creatine powder supplements accessible in the market. Any product on this list would be an excellent choice. Depending on your requirements, budget, and preferences, some products are better than others for you. Good luck on your fitness journey, and we hope this guide will help you achieve your goals!