Contents
- Best Creatine Supplements – 2018 Top 10 List
- Top 10 Best BCAA Supplements Review
- 1. Transparent Labs Strength Series Creapure HMB Creatine
- 2. Kaged Muscle C-HCl
- 3. Myprotein Creatine Monohydrate
- 4. Optimum Nutrition Micronized Creatine Powder
- 5. MuscleTech Platinum 100% Creatine
- 6. Rich Piana 5% Nutrition Crea-TEN
- 7. NutraBio 100% Pure Creatine Monohydrate
- 8. Cellucor COR-Performance Creatine
- 9. Promera Sports Con-Cret
- 10. Beast Sports Nutrition Creature
- FAQ
Losing fat, gaining muscle, building strength, increasing speed, and improving your overall athletic ability can be helped by one cheap and yet very effective supplement known as creatine. Interestingly, due to its effectiveness, many people think that it’s actually an artificial steroid when in fact the body naturally produces creatine itself.
What exactly is creatine?
Creatine is a group of three amino acids: glycine, arginine, and methionine that’s naturally produced by the body for energy. The average male contains roughly 120 grams of naturally-occurring creatine within their body.
How creatinine works is by binding with a phosphate molecule after ingestion to create creatine phosphate, this then increases our levels of ATP (adenosine triphosphate).
By supplementing with creatine, we can increase our stores of ATP which gives us more energy, strength, and endurance capabilities.
Best Creatine Supplements – 2018 Top 10 List
| Nr | |
|---|---|
| 1. | Transparent Labs Strength Series Creapure HMB Creatine |
| 2. | Kaged Muscle C-HCl |
| 3. | Myprotein Creatine Monohydrate |
| 4. | Optimum Nutrition Micronized Creatine Powder |
| 5. | MuscleTech Platinum 100% Creatine |
| 6. | Rich Piana 5% Nutrition Crea-TEN |
| 7. | NutraBio 100% Pure Creatine Monohydrate |
| 8. | Cellucor COR Performance Creatine |
| 9. | Promera Sports Con-Cret |
| 10. | Beast Sports Nutrition Creature |
Top 10 Best BCAA Supplements Review
1. Transparent Labs Strength Series Creapure HMB Creatine
Everything they sell only includes what’s necessary and proven to work, and their Creatine is no different.
Per serving, you get:
- 5 grams of creatine monohydrate
- 2 grams of HMB (β-Hydroxy β-Methylbutyrate)
- 5 milligrams of BioPerine
Creatine monohydrate is the most-researched and proven to be a very effective form of creatine available. Other varieties of creatine are available, but they’re either more expensive for no reason or not as effective as creatine monohydrate. Transparent Labs have only included creatine monohydrate to guarantee that you get results.
HMB is a metabolite of leucine, the branched-chain amino acid most associated with muscle growth. The main reason for including this ingredient is that it’s been shown to be more effective at reducing muscle catabolism when compared to leucine itself.
Therefore, by including HMB, this supplement can help support your performance and physique when cutting. Maintaining muscle mass when on a caloric deficit is extremely important as you don’t want to lose your hard earned lean muscle as well as your fat.
Lastly, BioPerine is the patented form of an extract from the black pepper fruit. It’s used to enhance the bioavailability of the nutrients within supplements by increased the success of absorption. This makes sure that your supplement does its job effectively and efficiently.
One of the main reasons people don’t enjoy creatine supplements is that the flavor isn’t particularly palatable. It’s not horrible, it simply has no taste coupled with a gritty texture. Transparent Labs Creapure HMB Creatine comes in blue raspberry flavor as well as unflavoured.
2. Kaged Muscle C-HCl
It’s believed that creatine HCl requires a lower dose than other forms of creatine, therefore eliminating the need to load and making supplementation far easier.
Though, more research may be needed to fully prove that it is better than creatine monohydrate.
Creatine HCl was first synthesized in 2003 before being made commercially available in 2007. Since then, Kaged Muscle has tried to make their creatine HCl the best and stand out among the other options.
As HCl became more popular, many companies tried to produce cheap and tampered with versions, many of which contained impurities. They would also not use the patented version, making the powder a lower quality and less reliable.
Kaged got in contact with Vireo Systems, the inventor and patent holder of creatine HCl, who granted them exclusive rights to sell C-HCl as a single ingredient (unflavoured and flavored powder or capsules).
Kaged Muscle C-HCl contains no artificial flavors or colors whatsoever with their lemon lime flavor being sweetened with stevia and sucralose. They also use a vegetable casing for their capsules to make sure everything is as natural as possible.
One of the other big benefits of Kaged C-HCl is that their product is 3rd party tested to ensure that their high-quality standards are met and the supplement is as effective as they say it is. The supplement comes in lemon lime flavor as well as unflavored and capsule form.
3. Myprotein Creatine Monohydrate
Their unflavored powder contains only 100% creatine monohydrate – the most researched form of creatine available on the market.
It’s also the form of creatine that is the most recommended, too.
One of the biggest reasons for Myprotein’s success is that they frequently run sales and promotions to save their customers money. This is on top of the already cheap prices they set for each of their products.
This means that you’re not only getting one of the highest quality supplements, you’re also getting one of the lowest priced.
The powder comes in various flavors: unflavored, berry blast, blue raspberry, sour apple, cherry limeade, lemon and lime, orange, peach mango, raspberry lemonade, tropical, and watermelon. Myprotein also makes sure that their products have a flavor to suit everyone’s taste palette.
Myprotein’s powder may not contain any added extras that other supplements might offer, but they make sure you know exactly what you’re getting at a very affordable price. Per scoop, there’s 5 grams of creatine monohydrate.
4. Optimum Nutrition Micronized Creatine Powder
Creapure is made by a company in Germany called AlzChem and is well-known as being the purest level of micronized creatine monohydrate available on the fitness supplement market.
The powder is entirely void of impurities and by-products, making sure that you know exactly what you’re getting – a powder that’s 99.99% creatine monohydrate.
That’s exactly why companies choose to use Creapure in their supplements opposed to just standard creatine monohydrate.
Micronized creatine is a much newer form of creatine monohydrate which increases the surface of the creatine for improved absorption and digestion. It still has all the same properties as standard creatine monohydrate, it’s just simply easier on the stomach and may enhance the effects of the supplement.
Those who believe they are non-responders may see benefits from micronized creatine because of this. It also eliminates the gritty texture associated with creatine. Though, this obviously comes at a more premium price.
Optimum Nutrition’s creatine is an excellent choice for anyone worried about their ability to absorb creatine or those who simply want to make sure they’re getting the most from their supplement and don’t mind spending a little more. Each scoop contains 5 grams (5000mg) of micronized creatine monohydrate.
5. MuscleTech Platinum 100% Creatine
They were also given an award of excellence by Bodybuilding.com in 2014 for being the most innovative brand of the year.
Their creatine powder contains no fillers, additives or unwanted extras; just pure, unadulterated micronized creatine monohydrate for improved strength gains and faster recovery times. Their creatine is also HPLC-tested (high-performance liquid chromatography) to ensure its purity.
It’s also entirely flavorless which means that not only can it be easily mixed with almost any liquid, you also don’t have to worry about any sweeteners or flavorings if they are of importance to you. Each scoop contains 2.5mg of creatine so you may need to use twice the amount of scoops to get the same levels as other powders.
However, their containers include 80 servings (2 scoops = 1 serving), which is more than some other brands. MuscleTech is a well-respected and reliable brand, so if this is your first time trying creatine monohydrate, then their option is a great choice.
6. Rich Piana 5% Nutrition Crea-TEN
All forms of creatine will work to some degree so it’s no longer a matter of ‘will it work’. It’s now a matter of which one works best for fat loss, muscle gain, strength, and overall performance.
It’s now a matter of which one works best for fat loss, muscle gain, strength, and overall performance.
Rich Piana’s Crea-TEN combines 10 sources of creatine to make sure that you get the best of each and every world:
- Creatine MagnaPower
- Tr-Creatine Malate
- Creatine Anhydrous
- Creatine Monohydrate
- Creatine Citrate
- Creatine Pyruvate
- Creatine Ester Hydrochloride
- Creatine AKG
- Creatine Ethyl Ester Malate
- Creatine Gluconate
This is a blend of almost every single form of creatine available on the market today. Sometimes creatine can convert into creatinine which renders it unusable. By including 10 different types, it makes sure that the chances of this happening are much lower.
Crea-TEN also includes 7 added extras which are designed to enhance the absorption and increase your results. These are grouped together in what they call the ‘Creatine Accelerate Blend’ and it includes:
- Taurine
- Betaine Anhydrous
- Gymnema Sylvestre Extract
- Black Pepper Fruit Extract (BioPerine)
- Vanadium Nicotinate Glycinate Chelate
- Banaba Powder
- Fenugreek Seed Extract
Rich Piana is a very well-known and respected bodybuilder who only uses products that he knows actually works. That’s how you know his supplements are worth your time and money.
Each scoop contains 5mg total of creatine, 120mcg of chromium, and 1590mg of the creatine accelerate blend. It’s available in blue raspberry, lemon lime, mango pineapple, and fruit punch flavors.
7. NutraBio 100% Pure Creatine Monohydrate
They have micronized their powder to 200 mesh which makes for easier and faster mixing. This also gives it twenty times more surface area than regular creatine, making it a lot easier for your body to digest and absorb, too.
Micronized creatine can also prove to be a viable option for those who believe they are ‘non-responders’ due to its ease of absorption.
Each batch of NutraBio’s Creatine Monohydrate is tested to be at least 99.98% pure or they don’t let it get sold. They also use state-of-the-art analysis to ensure that there’s zero chance for impurities. This guarantees that the product is of high-quality and of rigorous standards.
The two key downsides to this product are that there’s no flavor options and no added extras. If you’re looking for purely creatine monohydrate, then you really can’t choose a better option than this.
However, if you need a supplement that does more than supply your body with creatine or you want a flavor variety, then this may not be your first choice.
8. Cellucor COR-Performance Creatine
The powder only uses fully disclosed, clinical doses of Creapure, Betaine, and Cinnulin PF for maximal absorption and most importantly, results.
Per scoop, you get:
- 290 mg of Sodium
- 320 mg of Potassium
- 325 mg of Phosphorus
- 1 gram of Betaine Anhydrous
- 5 grams of Creapure (creatine monohydrate)
- 2 grams of Creasorb (Disodium phosphate, dipotassium phosphate)
- 125 mg of Cinnulin PF (Cinnamon Bark Extract)
For those of you who haven’t heard of it before, Cinnulin PF is a dietary supplement that acknowledges the benefits of cinnamon on blood sugar, heart disease, and brain health. The ingredient mimics the effects of insulin in the muscle cells which can direct nutrients to the areas that need help with recovery and growth.
Cinnulin PF is also trademarked, meaning that it upholds strict regulations. 100-250mg of Cinnluin PF is thought to be the effective range, so Cellucor is delivering a correct dose in their COR-Performance Creatine.
Betaine (Trimethylglycine) is a bioactive form of choline that’ can be found in high amounts within beetroots. This is why you so often here beetroot juice being recommended as a performance-enhancing drink. Interestingly, Betaine is structurally similar to the non-essential amino acid Glycine, except it has three methyl groups attached.
One of the mechanisms of betaine is that it can increase the hydration status of cells and when muscle cells are adequately hydrated they can perform far better. It’s also seen to be cardioprotective.
Cellucor has created a well-rounded powder that does more than just supply your body with the means for increased ATP production. If you’re looking for a supplement that can enhance your performance in a number of ways, then Cellucor’s COR-Performance creatine could be a perfect choice.
9. Promera Sports Con-Cret
This eradicates the need for a loading phase or having to cycle. As Con-Cret has such a high solubility, it digests far easier in the body for greater absorption and in turn, muscular results.
This means that you actually have to take less of the powder than compared to other forms of creatine. By taking less, you also lower your chances of side effects such as bloating, constipation, and/or stomach cramps. Thus, making it perfect for almost anyone.
Per scoop, you get 750 mg (7.5 grams) of creatine hydrochloride (HCl). Creatine hydrochloride can be a viable option for those who believe that they don’t respond well if at all to creatine monohydrate.
Con-Cret comes in blue raspberry, lemon-lime, pineapple, snake fruit, watermelon, fruit punch, and unflavored varieties. It also comes in vegetable based capsules with no gelling agents that are entirely halal, kosher, vegetarian society approved, gluten-free and non-GMO.
10. Beast Sports Nutrition Creature
In fact, this product was named Winner of the Bodybuilding.com Creatine Supplement of the Year Award in 2015.
In order to eliminate side effects such as bloating, Beast assure that their product maintains a high level of purity and quality.
The product will be far better digested and absorbed by the body than cheaper, lower-quality varieties of creatine.
This supplement combines 5 different forms of creatine for a total of 3,025 mg:
- Creatine Monohydrate
- Buffered Creatine
- Creatine Magnesium chelate
- Creatine Alpha-Ketoglutarate 2:1
- Creatine Anhydrous
Each form of creatine carries its own unique benefits, so when taken together you get a wide variety of benefits. The product is available in cherry limeade, citrus, beast punch, pink lemonade, blue raspberry, grape, and unflavored options.
FAQ
1. How do I choose the best Creatine supplement?
As is the case with most types of supplements, there are a ridiculous amount of choices when it comes to selecting the right creatine for you. With such a wide range of products to choose from, how do you make sure you’ve picked the right one?
Well, here are some things to look for:
- Brand Reputation
Have you heard of the brand who makes the supplement? Do they have a good reputation within the industry and fitness community? What do their reviews say? It’s best to stick to the well-known and reputable brands to make sure that you get a quality product.
- Quality of Ingredients
This one is pretty straightforward. Most creatine supplements contain very few ingredients, often only one (some form of creatine). Always be on the lookout for any unnecessary ingredients and/or fillers. Also, pay attention to the type of creatine that they use.
- Value for Money
Obviously, the cost is a key factor when choosing supplements. Although creatine tends to be fairly affordable, there is a wide range of prices depending on the product, company and package size. What you want to look for is the cost per serving rather than just the overall price as each brand may recommend different sized doses and supply different amounts of powder.
- Product Reviews
Since the effectiveness of the product will vary depending on a wide number of factors, one of the best things to do is read the reviews. The highest rated creatine products will have consistently good reviews, meaning that a lot of people have/do use the product and recommend it. However, take each review with a grain of salt as there’s a lot of ignorance, misinformation, and bias out there.
2. Are Creatine supplements safe?
Creatine is an incredibly safe and effective supplement which almost anyone can see some benefit from. To this date, not a single study has shown that creatine has any negative side effects on the body when taken correctly. As long as you drink enough water and stick to the recommended dose, then creatine can be a cheap and effective way to improve your performance.
Creatine also helps to keep our muscles hydrated. When our muscle cells are adequately hydrated we receive an increase in MPS (Muscle Protein Synthesis. As well as this, due to the water in our cells, there’s also an increase of ions. The more ions, the higher our levels of MPS are. So supplementing with creatine not only increases our energy but also helps to build muscle.
3. How do I take Creatine?
There are two methods for supplementing with creatine and both have their benefits and drawbacks.
The first is through loading. This is where you take 0.3 grams of creatine per kilogram of bodyweight. For instance, a 75kg individual would need 22.5 grams of creatine per day. You use this amount for 5-7 days to quickly saturate your muscles for faster effect. However, it increases your chances of stomach cramps and constipation.
An easy way to combat this is by simply drinking more water than you normally would. As creatine helps you hold more fluid, drinking more water is imperative to make sure it works for you and you don’t experience any side effects. After the 5 – 7 day period you go down to a maintenance dose of 0.03 grams per kilogram of body weight.
The second method is to only take the maintenance dose. This means that the muscles take a lot longer to saturate (around 30 days), but you do avoid any of the negative consequences associated with creatine.
Neither option is better or worse, it simply comes down to personal preference.
4. What is ATP?
ATP is the body’s preferred source of energy. Everything we eat that gets used for fuel gets oxidized in order to create ATP. Whether it’s fatty salmon, carby bread or protein-rich chicken, if the body needs it for energy, then it’s most likely going to be turned into ATP.
The cycle works like this:
1. The body creates ATP
2. ATP becomes hydrolyzed which creates ADP (adenosine Diphosphate) and energy
3. As ADP is useless, it needs to find another phosphate group in order to become ATP again
4. Phosphocreatine donates a phosphate group to ADP to create ATP for energy production
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