Creatine is a naturally occurring amino acid. Creatine and collagen together help the body to produce energy for high intensity exercises. Creatine supplements may increase muscle mass and improve athletic performances in some people. It may also help those with neuromuscular and brain disorders to exercise more without feeling tired.
Micronized Creatine Powder
Creatine is one of the most studied supplements. It has been shown to increase strength and muscle size. This powder form offers five grams per serving, and it’s easy to mix into a protein shake or flavored water. It’s also been micronized. This means the particles of creatine are smaller and stay in solution for longer than non-micronized products. This may also help creatine absorb better into the bloodstream. Creatine is also essential for athletes because it improves muscle recovery, and increases memory.
This powder, unlike some other creatine products available on the market, is made from only one single ingredient: micronized monohydrate creatine. It’s a great product for people who have sensitivity to additives. It’s free of sugar, artificial sweetness, flavorings and more. The product is also Informed-Sport certified, which means it’s been third-party tested to ensure that it doesn’t contain any banned substances.
It’s also cheap and unflavored which makes it ideal for those looking to mix into a variety different drinks. The product does not include a scooper. It is best to use a spoon in your silverware drawer to measure your dose. Some people report that a high dosage of creatine can cause swelling. This happens because creatine increases water retention in the muscles. This is normal.
This is another good option, and it’s from a trusted manufacturer. This creatine is made of 100 percent pure creatine monhydrate. It’s also micronized, so the powder is easier to dissolve and stays suspended in water for longer than other creatine products. The packaging is clear, making it easy to read and determine how much creatine each serving contains.
Creatine Monohydrate
This product has only one ingredient – pure creatine monhydrate. It is available as a powder, which makes it easy to mix in liquids such water or pre workout supplements. It is also available as a capsule for those who prefer to take a pill instead of a powder. Both versions contain 5 g of creatine per serving. This is within the clinical recommendations3 to maintain creatine saturation in muscles. It is also relatively inexpensive at less than 50 cents per serving, and third-party verified as NSF Certified Sport.
Creatine should be consumed daily, and not just when exercising. This can improve exercise performance and reduce injury risk. If you are already taking other performance enhancing supplements like protein powders or pre-workouts, adding creatine can maximize the benefits.
Creatine can increase strength and muscle mass when combined with resistance exercise. In addition, it may help to reduce muscle damage, speeding up the recovery process after high intensity exercises. It has also been shown to improve blood sugar levels in some individuals and support brain health.
There are so many creatine supplements on the market that it can be difficult to choose one. GGR has created a list with the best creatine supplements to make your choice easier. Each creatine product on this list has independently been selected by a team consisting of qualified personal trainers and nutrition coaches as well as athletes. In addition, each product has been reviewed by a medical doctor who specializes in integrative medicine and/or nutritional science.
Creatine Capsules
Creatine capsules will take your training and performance up a notch. These high-performance supplements are made with the same creatine monohydrate that is found in other premium products and have been shown to increase power in repeated, short bursts of high-intensity exercise. They also reduce lactic acids in the muscles which can limit your capacity to train as hard or recover between workouts.