As far as supplements go, creatine is right up there in terms of popularity and effectiveness. Sitting closely behind whey protein, creatine is one of the most widely researched natural ergogenic aids around. And for good reason too.
Creatine supplements earn their praise through a multitude of benefits with countless studies proving their effectiveness. Creatine works in short by improving overall performance. It does this by increasing lean muscle mass together with enhancing strength and power and not to mention improving recovery. All of this has a nice ring to it doesn’t it? Well knowing this it’s really no surprise as to why creatine is so popular.
Here’s a quick look at our best creatine supplements:
Flavoured Creatine – Redcon1 Tango
Creatine Monohydrate – Gen-Tec Creapure
Best Creatine for Women – Maxines Creaburn
Best Creatine for Men – ATP Science Creatine
What is Creatine?
Creatine is found in our muscle cells and helps our muscles produce energy or (ATP) during bouts of high intensity exercise or heavy lifting. The majority of our creatine is stored in our muscles (approximately 95%). The remaining 5% being stored in the liver, kidneys and brain.
As far as the chemistry side of things go, our bodies can make creatine from the amino acids glycine and arginine. Supplementing with creatine increases the bodies stores of phosphocreatine which is a form of stored energy within the cells. Higher stores of phosphocreatine means that the body is able to produce a greater amount of ATP.
Creatine also helps to mitigate exercise induced fatigue. Essentially what this is meaning is that your muscles will take longer to fatigue. Over time this results in an increase in muscle mass and overall performance. Sounds like a win-win right?
Why should you use creatine and what are it’s benefits?
If creatine is not already part of your supplement regimen then it’s definitely a supplement worth considering. Creatine might be more familiar to you as just being associated with those who are wanting to put on some muscle mass. Well not the case at all. Creatine supplements can very well help you to hit those PB’s no matter what your chosen sport.
As far as a supplement goes, creatine has something to offer virtually everyone regardless of the level of experience specific goals. Let’s take a look at it’s benefits before we get into the good part – our best creatine supplements.
Creatine Improves Aerobic and High Intensity Exercise Performance
The beauty of creatine is that regardless of your level of fitness and experience, creatine can produce a performance effect.
Creatine plays a direct role in the production of ATP. During exercise ATP begins to deplete very early on. Supplementing with creatine increases the bodies creatine stores and hence ioptomises the capacity to produce ATP. More ATP being produced results in working at a greater capacity for an extended period of time.
Creatine Enhances Muscle Growth and Size
Creatine is most well known for it’s ability to build muscle and increase muscle size. When it comes to enhancing muscle protein synthesis, creatine promotes the formation of protein that leads to the creation of new muscle fibres. Myostatin is also responsible for limiting muscle growth. Creatine helps to decrease the levels of myostatin in the body that hinder muscle growth.
When it comes to muscle size, creatine is responsible for increasing the intracellular water within the muscle cells. Doing so increases the volume of the cell leading to a fairly rapid increase in muscle size. Bring on those create water pumps!!
Creatine Enhances Recovery and Reduces Fatigue
Together with muscle building, creatine has also been shown to aid in muscle recovery and reduce exercise induced fatigue. As we exercise, muscle continually breaks down. Creatine itself is an amino acid that helps the muscle fibres to repair and synthesise new muscle tissue.
Studies also suggest that creatine is beneficial to speed up the recovery process by reducing both muscle damage and soreness. So when it comes to your post-workout recovery, creatine is definitely worth having as part of your supplement stack.
Our Best Creatine Supplements
Now to the best part! Here at Power Supps we sure know a thing or two about supps and one of our favourites is in fact creatine. Creatine has been a staple supplement that we do recommend to many of our customers. As far as supplements go it is incredibly affordable and also too highly effective in more ways than one. But as with anything, there is creatine and then there is creatine. Not all creatine supplements are exactly the same.
So what are our best creatine supplements? Let’s take some of the guesswork out of things for you and take a look at our top selling creatine supplements.
Best Flavoured Creatine – Redcon1 Tango
For the most part, creatine supplements are flavourless and although that does creates versatility, for some creatine is still not easy to go down. This is where Redcon1 Tango may help you stay on track with your creatine supplementation. If you are anything like us – we love flavours – and good ones at that! Redcon1 Tango is not only a standout in the formula department but also flavour wise too.
Redcon1 Tango is a unique product that contains a highly powered creatine blend. The comprehensive creatine formula also contains Betaine to enhance the absorption of creatine and maintain the water volume within the muscle cells. Betaine works synergistically with the creatine formula to greatly enhance protein synthesis.
- Available in 3 flavours as well as limited edition flavours
- Contains Betaine for hydration and aid the body to absorb more ingested creatine
- A complete post-training creatine formula to help restore muscle ATP stores post-workout
- Complete creatine matrix including – 5g Creatine Monohydrate, 1g Creatine Hydrochloride, 1g Creatine Magnapower®
- Also contains 1g Taurine to support muscle protein synthesis and enhance recovery
- L-Orthenine L-Aspartate has been included to support liver function and exercise endurance
Best Creatine Monohydrate – Gen-Tec Creapure
Gen-Tec has been well established in the supplement industry for decades. As far as supplements go – they do definitely do them well and their Creatine Monohydrate is no exception. Gen-Tec use Creapure® which is a patented blend of creatine monohydrate that is manufactured exclusively in Germany.
Creapure® is undeniably the highest quality of creatine monohydrate that is produced in the world. As part of it’s manufacturing process it stands by it’s three pillars of quality to produce a product of such high quality that it is virtually 100% free of impurities and imperfections.
Although there appears to be a great deal of controversy surrounding which form of creatine is best, Creatine Monohydrate is the most widely researched form of creatine. To settle the debate it is regarded as the most effective form of creatine to consume.
- Contains Creapure® which is a Micronized Creatine Monohydrate powder and considered to be of the highest quality in the world
- Creatine monohydrate is the most common form of creatine which is comprised of one creatine molecule and one water molecule
- Creatine phosphate aids in replenishing levels of APT when stores are depleted during exercise
- Gen-Tec Creapure® is flavourless so can be mixed into your pre or post-workout shake to enhance recovery and muscle protein synthesis
Best Creatine for Women – Maxine’s CREA BURN
For females, creatine can seem to be a little off putting due to the fact that it increases the intracellular water of muscle cells. Although this is actually a great thing and all part of the benefits of creatine itself it can be a little unappealing to look at scales. When you have a weight loss goal in mind there can be a hesitancy to use creatine supplements. This is where Maxine’s CREA BURN can still help you to achieve that ideal physique that you are after.
Maxine’s CREA BURN is comprised of a high potency creatine matrix that is designed to enhance performance and increase power during workouts which all aids in creating that lean and toned physique. To enhance fat burning naturally and increase energy Maxine’s have also added LipoPhase®. Most creatine product don’t combine ingredients such as these. So if you are looking for a specific creatine product that also supports fat burning and energy then Maxine’s CREAS BURN is definitely one to consider.
- Available in two delicious flavours – Grape Splash and Cola Crush
- Contains a Creatine Matrix consisting of – Creatine Monohydrate, Tri-Creatine Malate and Creatine Anhydrous
- Also contains and Endurance Amplifying Blend consisting of – 200mg of Guarana and 500mg of Beta-Alanine
- Supports body composition goals together with energy and performance naturally
Best Creatine for Men – ATP Science Creatine Monohydrate
ATP Science are sticklers for quality and are well-known for being industry leaders. This is why they have chosen to use Creapure® which is the highest and purest quality of creatine monohydrate in the world.
Even though there numerous types of creatine supplements on the market, ATP Science have chosen to only use the purest and highest quality quality micronized Creatine monohydrate to stand out from ‘the other creatines’ out there.
- ATP Science use Creapure® which is a pure creatine monohydrate creatine supplement
- Contains 5 grams of creatine monohydrate and zero fats or carbohydrates
- Creatine powder when used as a dietary supplement will support performance in the gym and you will have the ability to train harder for longer
- Creatine Monohydrate will aid in increasing strength and muscle mass
Best Creatine for Muscle Growth – All Creatine Supplements
As far as natural substances are concerned creatine supplements are proven to directly increase lean muscle mass when combined with exercise. Regardless of whether you are male or female, a beginner or more experienced, creatine is the single most effective supplement for adding on some size when used with a resistance training program.
Best Creatine for Beginners – All Creatine Supplements
Although creatine is often associated with bodybuilders and professional athletes, creatine is actually beneficial for a majority of people. And as far as ease of use goes, whether you choose to do a loading phase or not, creatine is one of the simplest supplements to use.
If patience is not quite your virtue then a creatine loading phase can be used increase the levels of creatine in the body more rapidly. The essence of what’s called a creatine loading phase is to take a higher initial dose of 20 grams divided into four equal doses for 5-7 days before a lower maintenance dose of 3-5 grams per day thereafter. The initial loading phase increases the intramuscular creatine stores rather rapidly before a maintenance phase is engaged to ensure that the creatine stores remain saturated.
If you prefer the slightly slower rout, but in no way less effective, you can skip the initial loading phase and increase creatine stores by taking a regular dose of 3-5 grams per day. In approximately 28 days creatine stores will be at optimal level.
Best Unflavoured – Most Creatine Supplements
To put it simply, creatine is awesome on it’s own and is no less effective. Although you will find it as an addition in other products or combined with there ingredients, creatine itself is a highly beneficial ergogenic aid. As creatine is a natural dietary supplement, when used in this way, is highly versatile and extremely convenient.
Creatine dissolves easily into your favourite pre or post workout beverage and is ideal for those who may have allergies or dietary restrictions.
The Take Home
Creatine is both a highly regarded and popular natural supplement that can aid in increasing muscle mass, enhancing performance and aiding in muscle repair and recovery. Aside from whey protein, creatine is one of the most widely researched supplements and is proven to be highly beneficial for the majority of individuals.
Although there are many creatine supplements on the market, creatine monohydrate appears to be the most effective. And seeing that there are so many options, it can be hard to try and find which ones fit your needs the best. We’ve listed our top creatine supplements to help make your choice just that little less confusing. So whether it’s flavoured or unflavoured or a creatine formula that aids with energy and muscle burning, we’ve definitely got the ideal product to suit your goals.