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Who Shouldn’t Buy Legion Recharge
- Athletes who prefer to use plain creatine monohydrate will want to look elsewhere, as this is micronized creatine.
- Anyone who doesn’t want to pay for additional post-workout ingredients can find cheaper creatine supplements out there.
This micronized creatine mixes like a charm, and it comes in four different flavors that all taste great in water — plus, the high five-gram dose of creatine doesn’t hurt either.
[Related: The 3 Most Common Types Of Training Periodization (And When To Use Them)]
6. Beyond Raw Chemistry Labs Creatine HCl
Energy boosting is one of the best properties of creatine. It may be used primarily for the muscle-building elements, but the energy-boosting is what will make each trip to the gym worthwhile.
Because you’ll be going hard in the paint when you start taking this Beyond Raw creatine. And when you do, that’ll make the creatine work properly at building those muscles up to previously unseen heights.
Which is what we want. Beyond Raw is one of the best brands at helping you rebuild your body image. And it may be expensive in a smaller package. But if you want your body to look right, you got to pay the price.
PROS: Beginners should start out light with this powder that provides energy to make those early outings at the gym go easier, with enough creatine to boost those muscles
CONS: A bit pricey for such a small container BUY FOR $30 AT GNC
Best For Lean Muscle
Do I Need to Load Creatine?
You don’t have to, but you can. The typical creatine dose is five grams once or twice per day, but it’s sometimes suggested that one should “load” creatine by taking 20 to 25 grams per day for the first week of usage. This is then followed with three to four weeks of five grams per day, then a break for a week or two, then repeat. This may bring about more acute increases in strength and muscle size — creatine will “work” more quickly, in other words — but it’s not necessary. While it’s sometimes advised that one should take a month off from creatine a few times a year, there’s currently not much evidence suggesting that’s necessary.
Jacked Factory Growth Surge
Jacked Factory’s Growth Surge is a great creatine product. It’s not just creatine monohydrate, which is the most research-backed form: One scoop delivers l-carnitine l-tartrate, which may help to reduce exercise-induced muscle damage and improve recovery. There’s also 2.5 grams of betaine anhydrous per serving, which may help to increase strength and power output. Growth Surge’s formula also sports black pepper extract, which can help with absorption.
Jacked Factory Growth Surge
This post workout supplement from Jacked Factory boasts a dose of creatine for muscle growth, l-carnitine l-tartrate for muscle recovery, and betaine anhydrous for power output. It also comes in a variety of flavors, from Watermelon to 'Swoleberry'.
Best Micronized Creatine: MuscleTech Platinum Creatine
- Main ingredient: Creatine monohydrate
- Rating: 4.7 out of 5
MuscleTech Platinum Creatine provides a whopping 5 g of creatine monohydrate per serving. It’s sure to pump you up to get the most out of your strength training sessions. Following the manufacturer’s recommendations for loading and maintenance phases will have you packing on the muscles between sets with less rest and more active time.
Best Creatine For Women
A recurring theme when we talk to female athletes is a desire for supplements that improve performance without adding unnecessary bulk. So when looking for the best creatine for women, we sought one with ingredients that could help with this.
Best Post-Workout Creatine
For our post-workout pick, we searched for a high-end creatine product that’s focused on muscle retention and improving strength and power. After a lot of digging, we landed on Jacked Factory’s Growth Surge post-workout, which contains ingredients that may work synergistically with creatine.
Price
Depending on what supplement type you choose, the price will vary. An intra-workout supplement that includes carbs, protein, and creatine will be more expensive than a pure monohydrate. That said, the products we picked float right around the market price. Supplements are nice to have, but they shouldn’t break the bank. Luckily, creatine is one of the most affordable supplements on the market.
Best Creatine Monohydrate Pill: Optimum Nutrition Micronized Creatine Capsules
- Main ingredient: Creatine monohydrate
- Rating: 9.2 out of 10
Prefer to slam a pill rather than mess around with powders? Optimum's micronized creatine capsules are for you. These caps are made by a trusted brand with Creapure, a highly-regarded patented version of creatine monohydrate. It's a great option if you are new to using creatine and aren't sure where to start.
Best Pre-Workout + Creatine: JYM Pre JYM
- Main ingredient: 6 g BCAAs (2:1:1 ratio), creatine HCl, citrulline malate, essential amino acids, caffeine
- Rating: 4.4 out of 5
JYM Pre JYM will fire up your workouts with 6 g of BCAAs, creatine HCl, and other nutrients to give you the energy you need for peak performance. Caffeine will fuel your endurance to get the most out of your time in the gym. We’re sure you’ll love the tasty rush in its eight yummy flavors with no crashing after you’re done. Flavors: Pink Lemonade, Raspberry Lemonade, Rainbow Sherbert, Cherry Limeade, Grape Candy, Tangerine, Orange Mango, Strawberry Kiwi
Want to learn more about the right timing, dosages, and techniques to maximize the effects of your creatine supplements? Find it in "Your Complete Guide to Creatine Monohydrate."
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Who Shouldn’t Buy Jacked Factory Growth Surge
- Anyone looking for a pre-workout that contains creatine will want to steer clear of this post-workout supplement.
- Those who prefer a standalone creatine supplement can find more basic options out there.
- If you’re on a budget, this product may be a little out of your price range.
You can take creatine at any time of the day, but if you like to take it after you workout, this post-workout supplement is ideal. With a couple extra helpful ingredients (carnitine and betaine), this product is the full package.
[Related: Could Baking Soda Be The Best Workout Supplement You’ve Never Tried?]
Best Creatine Monohydrate: Bodybuilding.com Signature Creatine
- Main ingredient: Creatine monohydrate
- Rating: 4.4 out of 5
If you're looking for no-frills, effective creatine at a great value, look no further than Bodybuilding.com's Signature Creatine Monohydrate. This product offers 5 grams of creatine monohydrate at the lowest price per serving in our store. One 5-gram scoop per day, and you're set. Monohydrate is the most-studied form of creatine out there, and it's the one most experts recommend.
Best Creatine For Mixing
This is one of the best micronized creatines on the market, which makes it a solid pick for mixing. Since it’s processed to assume smaller granule sizes, it can dissolve easily in fluid.
Best Creatine for Beginners
If you’re just starting out and looking for an easy-to-digest product that can potentially help boost your athletic performance, this pick may be easier on the stomach than others.
Who Should Buy Jacked Factory Growth Surge
- Those who want a few helpful ingredients along with their creatine will appreciate the additional betaine and carnitine here.
- People who want a solid (but not over-the-top) three gram dose of creatine monohydrate.
- Anyone who prefers a powder supplement over a capsule.
Transparent Labs Creatine HMB
What sets this creatine apart from others is the inclusion of HMB, a chemical that studies suggest is highly linked to fat loss and strength-building benefits. (4) Most lifters push heavier weights when they’re bulking (mass does move mass, after all), so this formula may help you gain more strength in addition to the common endurance-boosting benefits of creatine. It’s a win-win for lifters looking to bulk up big time.
Transparent Labs Creatine HMB
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.
How much creatine should you take?
The common advice you'll hear on creatine dosage is to take 5 grams of creatine per day. That dosage will work, MacDonald says, but there is a more efficient way to ensure your muscles are saturated with creatine.
"The fastest way to saturate the muscle with creatine is to consume 20g or ~0.3 grams per kg of body weight a day of creatine monohydrate for seven days," MacDonald says. So if you weigh 60kg (132 pounds), you'd take 18 grams of creatine per day for a week. MacDonald recommends splitting this across 4 doses a day to reduce the chances of GI distress.
After seven days, you can go down to a maintenance dose that is one-tenth of this (0.03 grams/kg of body weight per day). So using the 60kg person example, that'd be 1.8 grams a day. There's no harm in taking the standard dose of 5 grams a day, MacDonald says, but you don't need that much to maintain your levels.
Who Should Buy Transparent Labs Creatine HMB
- Those who want the added muscle-specific benefits of HMB in their creatine supplement.
- People who want flavored creatine but don’t want artificial flavors and ingredients.
- Anyone who is looking specifically for a creatine monohydrate, rather than a creatine HCl.
Best Creatine HCl: Kaged Muscle C-HCL
- Main ingredient: Creatine hydrochloride (Patented C-HCI™)
- Rating: 4.7 out of 5
One of the best things about Kaged Creatine HCl is its outstanding solubility. Say goodbye to waste with this patented formulation. It’s also easier on your body and won’t cause the typical complaints of bloating. You can take it for both pre-and post-workout recovery. You can even enjoy it between your sessions to maintain your muscle mass.
Do you need to cycle creatine doses?
You may see recommendations about cycling creatine, for example, supplementing for 12 weeks and then taking 4 weeks off. The rationale behind this was that since we produce less of our own creatine when supplementing, it'd be smart to give your body a break to "recover" and start producing more creatine again. But this advice is outdated and unnecessary, MacDonald says. "While we produce less creatine in our bodies when we supplement, it goes straight back up whenever we stop taking creatine."
Who Should Buy Transparent Labs Creatine HMB
- Lifters in a bulking phase who want to increase strength to build more mass will appreciate the HMB in this product.
- Athletes who prioritize strength training and need a supplement to support their efforts.
Kaged Creatine HCl
Kaged Muscle’s C-HCl hits all the right notes. While it’s pricier than monohydrate, it’s a pretty reasonable cost for creatine HCl at about 35 cents per gram. Hydrochloride varies between 20 and 60 cents per gram, so Kaged Muscle’s product is right in the middle, and it has two big advantages: It’s naturally flavored with a tasty lemon-lime bent (you can get unflavored too), and most importantly, it’s third-party tested for banned substances by Informed-Sport, which makes it a great pick for athletes.
Kaged Muscle C-HCl Creatine Hydrochloride
This is a tasty option for folks who are looking for creatine hydrochloride in either pill or powder form. It’s third-party tested for banned substances and competitively priced.
Transparent Labs Creatine HMB
The HMB, which stands for hydroxymethyl butyrate, is the main metabolite in the branched-chain amino acid leucine that prevents muscle protein breakdown. So, it may help you retain muscle, and it appears to do so more effectively than leucine alone. One bonus is that combining HMB with creatine monohydrate also appears to increase strength better than taking either supplement alone. Transparent Labs Creatine HMB packs 5,000mg of creatine monohydrate per serving — plus, the blue raspberry flavor is delicious and contains no artificial sweeteners.
Transparent Labs Creatine HMB
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.
You Don’t Need to “Load” Creatine
It used to be fashionable to “load” creatine, taking 20 to 25 grams per day for the first week, then dropping down to five or 10 grams for a few weeks, taking one or two weeks off, and repeating. The goal in this method was that taking a lot of creatine for a week or two would increase muscle stores quickly, then by significantly decreasing the amount you’re taking, you’d maintain the high levels you built up, and then do it all over again. (5) The idea with creatine is to take it every day until your muscles are “saturated,” and you’ll enjoy the ergogenic effects. Loading creatine may saturate the muscles a little more quickly, but it’s not necessary at all. You can take the standard five to 10 grams per day. If you are consistent with your supplementation, this saturation will build up naturally over time — there’s no need to rush it with loading. (6)
Best Creatine HCl
Some prefer creatine hydrochloride, a more acidic form of creatine that may actually be easier on sensitive stomachs, as it’s closer to the pH of our stomach acid. Not all creatine hydrochloride is created equal, and — yes, here it is again — we think Kaged Muscle’s C-HCl sits above the rest.
The Benefits of Creatine
Creatine is one of the few supplements on the market with a whole bevy of studies supporting its effects on exercise performance and muscle growth.
Do I need to load creatine?
Not really. A lot of people suggest taking 20 to 30 grams per day for the first week, then dropping to five grams per day for about a month, then taking a week or two off and repeating the cycle. But taking five to 10 grams per day consistently seems to be just as useful. If you want the “bigger muscles” benefit of creatine as soon as possible, then loading for a day or two might be worth it.
Who Shouldn’t Buy Jacked Factory Growth Surge
- Customers who just want plain creatine without the extras can find a more basic option.
- If you’re looking to save cash, you can find creatine monohydrate for cheaper than this product.
This creatine formula from Jacked Factory is specifically geared towards muscle recovery, making it an excellent supplement to take after a tough training session.
[Related: I’m A Professional Powerlifter. Here’s What I Think About Bodybuilding]
What are the benefits of creatine?
Creatine has strong links to improve power output similar to pre workout — basically better performance in strength workouts. Among people who don’t consume much meat, supplementing creatine may also improve some areas of cognition. What many people take creatine for, though, is because it draws more water into the muscles, meaning it makes them bigger. That’s an aesthetic boost that many people enjoy.
What are the Side Effects of Creatine?
Long story short, the rumors of side effects with creatine use is overblown. For example, you will gain weight by using creatine. But that’s because you’re gaining muscle and muscle weighs more than fat.
Or the rumor that it negatively affects your liver and kidneys. Which seems to be true on its face because creatine levels are used to measure issues within those organs.
But correlation doesn’t equal causation and no studies have shown creatine to affect those organs.
Do I need to take carbs with creatine?
No. There’s a little evidence that adding carbs makes the creatine absorb more quickly, but creatine isn’t a drug or stimulant that has an immediate effect — it’s something that you saturate the muscles with over a period of days and weeks. So it doesn’t really matter if your daily scoop absorbs faster or not.
Legion Recharge
This product contains no added sugars, and comes in four delicious flavors — Grape, Blue Raspberry, Fruit Punch, and Strawberry Lemonade — which is one of its biggest selling points. Oftentimes, it’s difficult to find a great tasting product without artificial flavoring, but Legion Recharge is tasty, and naturally flavored and sweetened.
Legion Recharge may be a bit pricier than some other creatine supplements — like a simple creatine monohydrate — but it’s still fairly reasonable for a full post-workout supplement. You’re not only getting 5g of micronized creatine (which is creatine that has been broken down to potentially help with digestion), but you’re also getting 2.1g of carnitine, and 10.5mg of corosolic acid (which can help enhance post-workout amino absorption).
Legion Recharge
Legion Recharge is a well-rounded option that includes a solid dose of creatine monohydrate, along with l-carnitine l-tartrate, which may help to reduce exercise-induced muscle damage and improve recovery.
Who Should Buy Legion Recharge
- Anyone just starting out on creatine who’s looking for an easy-to-digest supplement. This product is micronized creatine, which may be more easily absorbed.
- Those who want a post-workout supplement will appreciate the added ingredients here.
- Folks who prefer fruity flavors will like the four options here — Grape, Blue Raspberry, Fruit Punch, and Strawberry Lemonade.
What's the best type of creatine?
Creatine monohydrate is far and away the most researched and best supported form of creatine. Dozens and dozens of studies support it; no other form of creatine has more than five studies. There’s no evidence any of the other forms, like creatine hydrochloride, nitrate, Kre-Alkalyn, (and so on) are more effective. The main exception is if creatine monohydrate gives you stomach cramps. If this is the case, a form like hydrochloride or nitrate might be easier on your belly.
Who Shouldn’t Buy Legion Recharge
- Customers who are looking for the most cost effective creatine supplement can find cheaper options on the market.
- Athletes who prefer a regular creatine monohydrate to start since it is the most research-backed form of creatine on the market.
Legion Recharge contains micronized creatine, which can potentially be more easily absorbed than other forms of creatine — this may make this particular product more appealing to beginners who want to stay away from plain creatine monohydrate, which can upset the stomach.
More Energy for Exercise
When you exercise, your body produces and uses what’s called ATP (adenosine triphosphate) — a molecule that is a key energy source for many functions. To create ATP, the body needs to tap into phosphocreatine. A creatine supplement helps to increase your phosphocreatine stores, thus providing the body with more ATP for more energy. A review of creatine for exercise performance found that creatine seems to pose no health risks and may boost performance in those who are performing max reps or sprints. (8) [Related: The 3 Most Effective Workouts Splits For Strength Training]
Best Creatine For Muscle Growth
Creatine on its own has many studies that suggest that it can be linked to increased muscle growth. The addition of HMB in this one though might help with that even more than plain creatine monohydrate.
Who Should Buy Huge Supplements Creatine
- People who travel a lot or like to throw their creatine in their gym bag to take with them on-the-go.
- This product is ideal for folks who would rather take a pill than go through the rigamarole of mixing a powder to consume their supplement.
- If you’re looking for a monohydrate creatine supplement, this is a great option.
Best Pump + Creatine: Animal Pump
- Main ingredient: Creatine monohydrate, tri-creatine malate
- Rating: 4.2 out of 5
This is a versatile pre-workout that lives up to its name, delivering serious pump-pushing ingredients like citrulline and arginine-AKG along with a solid blast of energy and, of course, creatine. Like other classic Animal products, Animal Pump is a capsule pack that you can slam pre-workout. Training at night or just don't want to take a stimulant? Just skip the red pill.
Are there any other benefits to taking creatine?
Aside from creatine's athletic performance and muscle gain benefits, there have been a host of discoveries relating to health and the use of creatine, according to MacDonald. Creatine is also found in the brain, and research in young children with traumatic brain injury has shown creatine may help reduce the post-traumatic amnesia, the time needed in an intensive care unit, and the time needed for recovery of communication and locomotion, MacDonald says. "This has led to current research on creatine use in sports that lead to regular concussions such as rugby and boxing." Similarly, some research shows there may be some promise in the use of creatine to benefit other brain concerns such as Alzheimer's and Parkinson's disease.
Best Tasting Creatine
Sometimes all you need to stay hooked on a supplement is a great tasting product. We think this pick takes the cake in that department.
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