What is the Best Creatine?

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There are literally hundreds of nutritional and workout supplements available today, but creatine is the most well known and heavily researched of them all. Creatine is naturally produced in our bodies and found in high amounts in some of the foods we eat, such as fish, eggs, and meat. Creatine is in all of our body’s cells and used as our energy reserve. When we supplement with creatine our bodies are able to increase strength, power, and anaerobic endurance because most of the creatine in our bodies are stored in the cells of our muscle.

There are several different types of creatine available. When you want to know which forms of creatine work best, which don’t work at all, and which ones are overpriced – it can get confusing pretty quickly!  If you are looking and wondering what is the best creatine to get the results you’re after – keep reading.

What is the Best Creatine? Creatine Monohydrate

For the most part, scientific studies that boast the many benefits of creatine supplementation are talking about creatine monohydrate. This is considered the “top dog” in the world of creatine and is recommended as the place to start when you are just getting started with creatine supplementation – or if you’ve been trying some of the other types of creatine without results. It’s also among the most affordable of the creatine supplements available [1].

How Does Creatine Work?

As much as we want to snap our fingers and have a magical solution that gives us bigger muscles and less fat all over our bodies, creatine isn’t going to be that source of magic for you! What it can do, however, is get you to your fitness goals faster. Creatine is useful in giving you the energy you need to help you work out longer and with higher intensity. The longer workouts at increased intensity levels helps you build muscle faster than you could with your regular workouts. So, while it may not be the unicorn of the fitness world, it does give you the ability to reach your goals – and for that, we can consider it much like a super power that is engaged whenever we supplement with creatine [2]!

Can I Use Creatine to Lose Weight?

Creatine is actually going to make you gain weight if you don’t use it correctly. Creatine supplementation without exercise is going to increase your water weight and show a gain on the scale, so make sure that when using creatine you are increasing exercise. Creatine helps you retain and gain lean muscle tissue, which in turn helps you burn more fat. The more muscle you have, the more you can work out, the more calories you’ll burn during and after your workout.  On the other hand, taking creatine without consistent workouts will not help you lose weight [3].

When Should I Take Creatine?

Once you’ve decided on the best creatine supplement for you (probably the creatine monohydrate version!) then you’ll want to experiment with what time of day you take it to get the best results. Most people find supplementing with creatine works best if you take it about 1 hour before your daily workout, and then again after your workout along with a protein shake.


  1. Creatine supplementation with specific view to exercise/sports performance: an update
    Robert Cooper,corresponding author1 Fernando Naclerio,1 Judith Allgrove,1 and Alfonso Jimenez1,2 J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: [10.1186/1550-2783-9-33]
  2. Creatine Supplementation and Exercise Performance: A Brief Review
    Stephen P. Bird✉* J Sports Sci Med. 2003 Dec; 2(4): 123–132. Published online 2003 Dec 1.
  3. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis
    Philip D Chilibeck,1 Mojtaba Kaviani,2 Darren G Candow,3 and Gordon A Zello4 Open Access J Sports Med. 2017; 8: 213–226. Published online 2017 Nov 2. doi: [10.2147/OAJSM.S123529]
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