Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting.
Although Creatine didn’t become popular until the 1990s, it was discovered in the 1970s to be beneficial in supporting muscle strength training as it enhanced physical performance. Before long, it was being used in schools and athletic arenas around the world.
Those with osteoporosis may find it beneficial as well. Skeletal support requires muscle strength. Creatine can be beneficial for those attempting to build muscle strength to support their frame.
Based on scientific evidence, Creatine Monohydrate is the form experts recommend most. It’s been shown in studies to demonstrate its effectiveness at increasing the body’s energy stores and improving exercise performance. 1 Other forms can also be found:
- Creatine Monohydrate – It is the most commonly known, standard, and proven as the most effective and affordable creatine.
- Micronized Creatine – Micronized means it was divided or split. It increases creatine’s surface, causing it to be absorbed faster and easier for your body. Usually, this type of creatine is a little more expensive, but it may be worth paying for a faster and better effect.
- Creapure Creatine – This type of creatine is known as a premium one. It is the purest form of creatine monohydrate. Usually, it doesn’t include any additives. Also, Creapure has a unique, patented manufacturing process in an FDA-registered plant in Germany. 2
- You may find it as “Buffered” or (Kre-Alkalyn), which contains an alkaline buffer, most likely calcium. 3
- Creatine HCl is bonded with a hydrochloride salt, which may help enhance absorption. 3
Does it really help?
- Reduce recovery time – very often it is said that BCAA and Protein are the way for recovery, but scientific studies have shown that creatine can also be a good supporter of it as well.
- Increase your strength – you will see it very fast, strength increase is the first symptom athletes usually see.
- Provides a fast boost of energy – Creatine is one of the ingredients to provide you with an energy boost, commonly used in almost all pre-workout supplements
- Increase your performance – Creatine helps your body to produce more energy and use it effectively in your workout.
- Stimulate muscle growth – as it provides more power, it’s logical that when you lift heavier weights, your muscle grows faster.
- Increase Endurance – Creatine supplements will not let you feel exhausted so fast. It will provide extra energy and will allow you to work out longer 4.
Top 5 Creatine Supplements
Muscletech Platinum Creatine Monohydrate
- 🔺5g of Creatine per serving
- 🔺Helps to increase muscle gains
- 🔺Blends well into protein shakes and smoothies
- 🔺Unflavored
- 🔺Good value for money
- 🔻May not mix with water
Musclepharm Creatine
- 🔺 5g of Creatine per serving
- 🔺 Helps to increase muscle gains
- 🔺 Contains a blend of different creatine
- 🔺 Unflavored
- 🔻 Some users say they get bloated after using it
- 🔻 Small packs can be more expensive
Optimum Micronized Nutrition Creatine
- 🔺5g of Creatine per serving
- 🔺Helps to increase muscle gains
- 🔺Blends well into protein shakes and smoothies
- 🔺Unflavored
- 🔺Good value for money
- 🔻May not mix with water well
Cellucor COR-Performance Creatine
- 🔺5g of Creatine per serving
- 🔺Helps to increase muscle gains
- 🔺Blends well into protein shakes and smoothies
- 🔺Unflavored and flavored choices
- 🔻Some users say that it doesn’t mix with water well
- 🔻slightly more expensive
Thorne (Creapure) Creatine
- 🔺5g of Creatine per serving
- 🔺Helps to increase muscle gains
- 🔺NSF Certified for Sport
- 🔺Unflavored
- 🔻 May not mix well with water
- 🔻 Expensive
Written by Douglas K. Johnson – Life, Health and Wellness Coach, Herbalist, Nutritionist, Investigative Journalist, and Author
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