Every gym goer knows such a supplement as creatine. This sports nutrition product is considered one of the basic supplements. It can often be found in sports nutrition complexes for athletes of various sports, and it is also often found in the composition of many sports nutrition products. And it seems that everything is simple, but manufacturers do not stand still. There are a ton of different creatine supplements available today, each different from the other. Let's figure out which creatine is best for gaining weight?
What is creatine, its varieties, forms
Creatine is a carboxylic acid that is a key sports supplement for increasing strength. In its pure form, the substance is found in animal meat, and it can also be purchased as sports nutrition. The dietary supplement increases energy, strength and promotes muscle growth, for which it is highly respected by bodybuilders. It is safe for the body and is not doping.
The supplement is available in various forms:
- powder;
- tablets and capsules;
- liquid;
- chewable tablets.
The drug is most quickly absorbed and begins to work in chewable and liquid form. Powdered creatine is considered the most profitable option financially, but it requires time to prepare the drink, a measuring spoon and a shaker, which is why it is not always convenient to take with you. The advantage of capsule and tablet forms is that you do not need to mix the powder with water. There are about 10 different types of this supplement, which are divided into 2 groups - monohydrates and creatines with a transport system (hydrochlorides or creatine HCl).
The best creatines in other types
As for other types of creatine, despite the wide variety, few can compare in results with monohydrate.
In addition, manufacturers often cheat by releasing supplements containing several types of this substance at once. Well, to ensure a guaranteed result, they include a proven monohydrate in the composition.
In this case, it is impossible to check which of the 3-4 types worked. Probably, it was possible to get by with only monohydrate and not pay extra money for modern types.
Among all the variety, crealkaline and creatine malate keep afloat. Although, judging by the reviews, they are still a little weaker than their “big brother”.
What is the difference between creatine monohydrate and hydrochloride?
Creatine monohydrate is a popular, time-tested and practice-tested, affordable and effective drug that allows an athlete to receive all the “bonuses” at the same time. This is one of the most researched sports supplements, where the risk of side effects is minimized. With a standard dosage, complete muscle saturation occurs within 2-3 weeks; the loading phase helps to get the desired results faster.
Creatine hydrochloride has gained popularity relatively recently; many athletes consider it a more effective form of supplement for the following benefits:
- High bioavailability at lower dosages - the desired effect is achieved faster;
- There are no risks of side effects (bloating, upset, allergies, etc.), the load on the liver and kidneys is significantly reduced;
- No loading phase;
- Better solubility of the molecule and improved absorption by the body;
- Fast absorption - HLC reaches muscle tissue instantly, which is very valuable for bodybuilders and athletes.
However, more careful control of the dosage is necessary, since it is easy to exceed it, given the strong concentration of the substance.
How to choose creatine?
Hydrochloride has a stronger effect on the body, which is manifested in progress after just a few days of use. Monohydrate also works great, but is practically insoluble in water, and its effectiveness is felt with a slight delay. The athlete must decide for himself what suits him best through personal comparison and depending on the expected result.
To choose the right type and form of creatine, use the advice of experienced athletes:
- When purchasing dietary supplements, give preference to popular brands. Of course, you will have to pay a little extra, but the quality is worth it.
- When choosing between price and quality, always choose quality - this will allow you to achieve your goals without any side effects.
- To save money, purchase the supplement in powder form - tablets and capsules will cost a little more.
- A price that is too low should alert you - cheap supplements are often not of high quality.
How to take creatine?
There are two ways to take creatine to gain muscle mass:
- When unloading. It is recommended to take about 20 grams daily. Creatine can be diluted in juice, since it is better absorbed with insulin, or washed down with plain water. The dose should be divided into 4 servings, 5 grams each. This course should last no more than a week, then the dosage should be gradually reduced;
- No download. It is recommended to take 5 grams of creatine per day. The powder or capsules must be diluted or washed down with juice or water. The duration of the course is 2 months, then take a break for 4 weeks.
The table below provides recommendations for taking creatine along with other sports supplements:
Universal Nutrition Creatine Powder
Universal is the oldest sports nutrition company in the world (it was founded back in 1977). At the same time, it is the world's largest manufacturer of sports nutrition and offers customers a very wide range of sports nutrition directly and various dietary supplements.
Universal Creatine is a pure, 100% creatine monohydrate powder containing no additional additives. The manufacturer claims that due to the purity of its products, one serving is only 5 grams (that is, one and a half teaspoons of powder).
Universal products are supplied in plastic jars containing different amounts of dietary supplements. So, cans can weigh:
- 120 grams;
- 200 grams;
- 500 grams;
- one kilogram.
A half-kilogram jar will cost 1,300 rubles in Russian sports stores, and a hundred and twenty gram jar will cost only 400 rubles.
Universal Nutrition Creatine Powder
Which creatine is best for gaining muscle mass?
Let's look at the best creatines that are suitable for quickly gaining muscle mass and have proven themselves among athletes. These are high-quality and safe dietary supplements that provide maximum effect when used.
1. Creatine Golden 100% Micronized. Pure and high-quality creatine monohydrate from the famous American sports nutrition brand Maxler. The fine fraction of the powder ensures its better solubility in warm water and other drinks. Golden Creatin instantly penetrates muscle tissue and improves strength, making it an ideal product for successful athletes. The drug is supplied in a 300g jar and has no pronounced taste or smell. There is a measuring spoon inside that allows you to avoid mistakes in dosage (1 serving is 1 spoon containing 5 g of keratin, diluted in 200 ml of liquid). If you are taking this drug not for the first time and plan to use it for a long time, you can purchase Golden Creatin in an increased volume - a 600g can. or 500g package.
2. Creatine monohydrate from Binasport powder 500g. A truly working sports supplement, recommended for intense sports, as it increases strength, power and endurance. Taking the supplement encourages you with the pleasant taste of cherry or orange, stimulating you to new achievements. For best effectiveness, it is recommended to dilute the powder in a carbohydrate drink such as juice. The champion supplement will make personal victories in sports regular!
3. Creatine Monohydrate Micronized from the American company Ultimate. One of the best creatines for gaining muscle mass. Supplied in a 300g jar, it is possible to either dilute the powder in water or non-acidic juice, or use it without dilution (with liquid). The “powder” of microparticles easily mixes with liquid (sweetened water or juice), filling muscles with energy to perform strength exercises in the gym. Purified from impurities and crushed, creatine monohydrate has microparticles 20 times smaller than its powder counterpart. As a result, the drug is well absorbed and faster than the usual powder, significantly accelerating the process of refueling muscle cells with ATP molecules.
4. Creatine Performance from the famous American brand SAN. One-component natural creatine in powder form, supplied in a 300g jar. It has average digestibility, the optimal time of administration is during the day, after training. The drug is taken in a mixture with juice, energy drink, mineral or plain water. The original SAN Creatine Performance does not grate on the teeth, does not cause stomach problems, does not form sediment on the shaker and never fails, steadily increasing strength and muscle mass!
5. Creatine Micronized Powder from the Russian company Be First. Micronized powder in a 300g bag. to build muscle mass and lower cholesterol levels. Contains taste-enhancing ingredients. Serving size – 1 scoop 5.5g. The drug is safe and does not cause adverse reactions. It dissolves well in water and is quickly absorbed, providing the athlete with the necessary energy, strength and endurance.
6. Creatine Monohydrate from the Russian-Dutch brand Lion Brothers Nutrition, in a convenient 300g package. High quality, pure and micronized powder, tasteless and odorless. It is the most important source of energy for the functioning of the muscular system, and crushed particles can significantly improve the absorption of the drug. Recommended for everyone who works for weight and speed.
7. Unique creatine complex Creakong from the Mutant brand (USA). It takes its rightful place in the TOP of the best creatines for gaining muscle mass. This is an effective dietary supplement for building muscles and improving a person’s physical capabilities. The drug contains 3 patented, effective forms - monohydrate, magnapower and tricreatine citrate. The combination of these types ensures the high effectiveness of the drug: monohydrate ensures high muscle performance, bound creatine stimulates the production of ATP and replenishes energy in the muscles, and magnesium chelate is responsible for the speed of muscle contraction and accelerated protein synthesis.
8. Creatine Monohidrate capsules from Be First. The usual monohydrate in a convenient form, the package contains 120 capsules (40 servings of 4 pieces). The compact jar can be taken with you; it will not take up much space in your bag. Taking capsules is most convenient, as it makes it easier to take - the gelatin shell makes it easy to swallow the capsule anywhere with water or juice. The dietary supplement improves athletic performance and promotes additional muscle mass growth.
9. Kre-Alkalyn from Maxler, package contains 120 capsules. This is buffered creatine with an improved formula (mixed with alkali), ensuring better and faster absorption of the drug. As a result, the dosage is less - 1-2 capsules before training. Also, the drug has no side effects, does not cause flatulence or other side effects. Kre-Alkalyn is an excellent sports nutrition for increasing strength and endurance during training, as well as quick recovery after it.
10. Creatine Maximum Recovery from the Ukrainian TM PowerPro, powder in convenient packaging 500g. This type of additive with a transport system, in the ratio: 70% of the main substance and 30% of the transport system for improved absorption of the drug into the blood. It also contains flavoring additives (grape, mojito) to improve taste. It is best to take the drug in dry form with water. The dietary supplement replenishes the creatine deficiency in the athlete’s body, allows for rapid recovery and eliminates the feeling of overtraining.
You can buy creatines in the sports online store Bear, we have a large assortment of products, favorable prices. When choosing sports nutrition, give preference to well-known brands with a good reputation. And remember that there are no “magic” powders and tablets - they all work only in combination with hard training and proper nutrition. Only in this case will a good result be noticeable.
Prime Kraft Creatine Monohydrate
Prime Kraft is a young domestic brand under which it produces sports nutrition and biologically active food supplements of the same name). A distinctive feature of the company's products is its low price. For example, if for 500 rubles you can buy only 300 grams of Be First, then for the same price you can buy as many as 750 grams of Prime Craft (that is, it is more than half the price).
However, they do not offer us any frills for this money: the product contains pure, one hundred percent creatine monohydrate, it does not contain vitamins, other useful substances, dietary supplements, or microelements.
Prime Craft supplies its products not in jars, but in plastic bags. Not only are 750 gram bags available, but smaller bags are also available. They are, accordingly, also cheaper.
Prime Kraft Creatine Monohydrate
