Creatine is a top sports performance supplement available on the market today. It is best known as a supplement for athletes. It’s available in many sports products, but it can also be used by busy people who want to build mass and gain strength and energy naturally.
Creatine has been proven over the years to be one of the most effective supplement to build muscle, strength and improve athletic performance. And while an incredible number of studies have confirmed its efficacy, many consumers aren’t aware of how to maximize its benefits or even which type of creatine to use. If you are one of those busy people who need to perform many different roles in their lives, here is what you need to know.
What is creatine?
Creatine is a popular supplement used to increase athletic performance and muscle mass, popular among athletes and bodybuilders. It can boost strength, power and help the muscles recover from workouts. It has been effectively used as a pre-workout supplement as well as a post workout supplement.
Around 95% of the creatine in your body is stored in your muscles, providing increased energy for high intensity exercise.
The International Society of Sports Nutrition regards creatine as safe, concluding that it is one of the most beneficial sports supplements available.
Review of the literature indicates that over 500 research studies have evaluated the effects of creatine supplementation on muscle physiology and/or exercise capacity. In fact, studies have shown that creatine supplements can boost markers of athletic performance by 5–15%.
Creatine supplements may work by many mechanisms, including improving muscle cell volume, promoting regeneration of damaged muscle tissue, and maintaining athletic performance. Whether you’re a vegetarian or vegan and need to supplement your protein intake, recovering from surgery, or training for an endurance event, a creatine supplement can help you gain that additional strength and power.
Who may benefit from creatine supplements?
Professional and amateur athletes
A creatine supplement is perfect for athletes and other active people who want to boost physical performance, strength and muscle size. Whether you’re new to the world of sports performance, or an experienced pro, you will achieve more during training with a muscle power supplement.
Athletes, bodybuilders and fitness enthusiasts rely on this potent supplement because it increases their endurance and strength. This makes creatine supplements especially beneficial for endurance sports like running and cycling, as well as strength training workouts.
If you’re looking for an easy way to boost performance, you might want to try out a creatine powder. It can also accelerate the recovery process between training sessions, which makes it ideal for people who exercise frequently.
Active people and busy professionals
Creatine supplements are one of the best performance enhancers, which make them great for people who lead an active lifestyle.
Creatine supplements are beneficial for people who are constantly busy. If you are an active person who exercises daily and requires protein to perform better in multiple roles: at home, work, at the gym, other daily chores like cooking or cleaning, then creatine supplements could be for you.
Brain and muscle go hand in hand. Creatine is involved in energy production, as well as brain functions like learning and memory. The best creatine supplements can help top up what your body needs to function properly, increase energy and reduce fatigue and burnout.
Vegetarians and vegans
Creatine supplements may be an especially important dietary supplement for those who do not consume red meat or animal products. A quality creatine supplement paired with resistance training can result in enhanced functional performance, especially for vegetarians and vegans.
If you are a vegetarian or a vegan, you may not have enough protein in your body to keep up with the demands of exercise. This can result in fatigue and slower recovery times. Creatine supplements can help restore those stores and improve muscle strength and endurance.
Older people to prevent age-related muscle loss
If you’re over the age of 40 and want to maintain your muscle strength and power, creatine may be worth a try. When paired with resistance training, it can result in enhanced functional performance.
Creatine is one way many older adults are supplementing their diet with the goal of supporting healthy aging. As we age and lose muscle mass, we can benefit from creatine supplements by supporting healthy aging by enhancing muscle mass, strength, and functional performance.
Train like the pros with a quality creatine supplement!
Here are some of the best creatine supplements to boost your athletic or functional performance:
Best-seller: Optimum Nutrition Creatine Powder
Optimum Nutrition Micronized Creatine Powder, the world’s #1 creatine brand, with 5 grams micronized creatine monohydrate per serving.
The superior absorbency allows you to get the most out of each dose and supports increased energy, endurance and recovery. Banned substance tested – highest quality control measures so you feel comfortable and safe consuming the product.
“Surprisingly Effective (and not difficult to swallow)! Usually I don’t feel a difference taking supplements (vitamins, pre+probiotics, herbal supplements, legal shrooms)… but the effects of these were pretty immediately noticeable. I go to the gym 3x a week and usually destroy my body during those workouts. The energy I have, muscle development and retention I see, and recovery I feel is slight, but definitely there.
Obviously sleep and hydration are most important… and everyone will be different (I’m only 5’4 and 130 and perhaps it absorbs and spreads into my muscles more readily and quickly than for someone who’s 5’11 and 200, for example)—but I do recommend these and don’t think it’s money going down the drain like it is for some supplements. My husband takes the powdered version but I can’t stand that chalky texture.”
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Amazon’s Choice: Thorne Creatine
Thorne’s premium micronized creatine monohydrate (micronized for easy digestion) is NSF Certified for Sport, meeting rigorous purity standards for purity, quality and consistency.
Thorne is chosen by champions and trusted by 100+ pro teams. Thorne is the only supplement manufacturer to collaborate with Mayo Clinic on wellness research and content. Thorne is also a proud partner of 11 U.S. Olympic Teams.
BulkSupplements creatine are micronized and are effectively absorbed by the body. BulkSupplements creatine offers 5g of micronized creatine per serving.
The products are manufactured and packaged in an FDA Registered and Inspected Food Facility in Nevada USA and are GMP certified to ensure the highest quality. They are also flavorless and free of fillers, additives, and artificial flavors.
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Amazon’s Choice: GNC Pro Performance Creatine Monohydrate
GNC is supporting the pursuit of your fitness goals for over 85 years. This 100% pure creatine monohydrate formula by GNC is one of the most popular sports supplements among body builders and athletes.
GNC Pro Performance Creatine Monohydrate is made with micronized creatine, which absorbs faster and helps support immediate energy production for intense workouts. GNC Pro Performance has no sugar, no starch, no artificial colors, no artificial flavors, no preservatives and gluten-free.
Whether you’re a professional athlete or just looking to improve your athletic performance, this creatine supplement from GNC is the ideal way to help you push yourself to the next level.
MyProtein’s goal is to fuel the ambitions of people across the world — making the best in sports nutrition available to everyone, whatever their goal.
MyProtein Creatine Monohydrate powder is scientifically proven to increase physical performance by improving overall power. MyProtein creatine powder is a premium quality, micronized creatine formula and is an effective form of creatine supplement which makes it more easily absorbed by the body. It is formulated using premium quality, natural, and artificial flavoring ingredients.
For a simple on-the-go solution, check the Creatine Monohydrate tablets, which are ideal to keep in your gym bag so you’re always prepared for your next session.
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Nutricost Creatine Monohydrate is a premium quality product at a fraction of the cost of many other brands – offering a great value per dollar. Each portion offers 5 grams of creatine per serving.
This supplement is manufactured in a GMP-compliant facility, and has no additives or artificial colors.
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Amazon’s Choice: Klean Athlete Creatine
Klean Athlete® has been providing premium workout nutrition products to athletes around the world. Klean Creatine provides 5 g of clinically researched creatine monohydrate in every dose.
Klean is Clean. Klean Athlete products are GMO-free and formulated without wheat, gluten, or artificial coloring, flavoring or sweeteners. The products are third party certified by NSF International’s NSF Certified for Sport program, to help athletes, coaches and trainers make more informed decisions when choosing sports supplements.
Amazon’s Choice: Life Extension Creatine Capsules
Life Extension Creatine Capsules contain 1000 grams of creatine monohydrated, which is easily absorbed by the body. It does not contain sugar or artificial colors and is a blend of quality and science, using high-quality ingredients in their pure form with potent formulas.
Amazon’s Choice: NOW Sports Nutrition
Each NOW Sports Nutrition capsule has 500 g of micronized creatine powder and are effective for every level of athletics.
NOW Sports products are made in the USA using GMP certified methods for quality assurance, so you know that you’re getting a high-quality product every time. NOW supplements are manufactured in the USA by a family owned and operated company since 1968.
How to consume creatine supplements
Creatine monohydrate and creatine supplements in general are often offered as a powder that should be dissolved in water, shakes, juices or smoothies. Warm water or tea makes the dissolving process easier. Creatine monohydrate dissolves somewhat more slowly in cold water or other cold drinks but is not any less effective.
Creatine monohydrate is easily bio-available to your cells as it is rapidly absorbed into your bloodstream. Can be used 30-90 minutes before or after exercise.
Creatine is best taken with breakfast, lunch, or post-workout. We recommend taking creatine monohydrate with adequate protein and carbs. Take it in the morning to help gain muscle mass, or before lunch or post workout for added strength.