Rating of the best creatines for gaining muscle mass

Currently, more and more attention is being paid to a healthy lifestyle, including proper nutrition, exercise and positive thinking. Formation of a beautiful body and sports achievements become the goal of many - from teenagers to elderly people. Sports nutrition plays an important role in achieving this. Additional consumption of protein, bioactive supplements and creatine contributes to rapid progress in building muscle and strengthening bone tissue. We'll talk about the best creatines below.

Which creatine is best to buy?

Creatine is a substance formed by combining arginine, glycine and methionine. This supplement increases strength and muscles when properly selected and taken. Today there are about 10 creatine hybrids on sale, which can be divided into monohydrates and creatines with a transport system.

Creatine monohydrate is the original form of the supplement that has a positive effect on muscle growth. It's inexpensive. Reviews for advanced forms of creatine are mixed and the price of such sports nutrition is much higher.

Creatine is commercially available in the form of tablets and capsules, liquid, powder and chewable tablets. The record holders for digestibility are the liquid and chewable forms; the others will take a little longer to absorb.

Typically, creatine is taken for a course of 1 month, after which a break of 3 weeks is necessary so that the body does not lose the ability to synthesize it. Like other supplements, sports nutrition is usually taken before and after workouts, and bodybuilders also use it before main meals.

Creatine combines well with other supplements, so you can mix it with protein, gainers, BCAA, etc.

High doses of creatine can cause gastrointestinal disorders and seizures. To prevent adverse reactions, drink plenty of water throughout the day. In addition, creatine should not be taken on an empty stomach. It provokes swelling, so it is contraindicated for use during the drying period. The main contraindications are diabetes, pregnancy, lactation, minor age and renal failure.

To obtain the full possible benefit from creatine, its initial intake includes maximum dosages, after which they are reduced to standard ones. So, usually the creatine loading phase is accompanied by taking 25 g of the supplement for 7 days, after which athletes switch to portions of 5-10 g until the end of the course.

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Which is better – creatine monohydrate or hydrochloride?

It is generally accepted that both forms of creatine have the same effect in terms of potency. Many athletes claim that hydrochloride does not work at all, but I, for example, on the contrary, feel it more strongly.

Lack of monohydrate in the loading phase, when during the week the athlete takes a dosage that exceeds the daily dose. This theory has been abandoned for a long time. By the way, another nuance when consuming monohydrate is carbohydrates, which play an important role in the absorption of creatine molecules. Thus, monohydrate is often consumed not with water, but with juice, and the higher its glycemic index, the better. Therefore, grape juice is considered the best option.

Read more about how to take creatine →

The advantages of hydrochloride over monohydrate are as follows:

• Completely soluble in water.
• No loading phase.
• There is no water retention in the muscles.
• Accelerated absorption of creatine.
• Reduced breakdown to creatinine state.
• There are no side effects.
• A portion of hydrochloride is several times smaller than monohydrate.

In terms of their effect, they are no different.

By the way, the fact that this form of creatine does not retain water is very doubtful, since in my experience I gain weight at about the same rate as muscle volume.

According to marketers, hydrochloride is able to completely dissolve and be absorbed in the shortest possible time, which makes it much more effective. Also, advertising companies for this form predict a difference in the strength of the effect that is as much as 59 times greater than the monohydrate! Which is not 100% true.

So what to do and which creatine to choose?

Each form of creatine has a different effect on each athlete and, unfortunately, it would be wrong to recommend one or another sports product. Hydrochloride has a stronger effect on my body, this is manifested in progress after just a few days of taking it. Monohydrate also works great, but I begin to feel its effects after seven to ten days of taking it, and I personally don’t feel any difference in using monohydrate with or without a loading phase. By the way, many athletes do not feel the effect of hydrochloride at all, so this supplement needs to be “tasted” individually!

The best creatines in powder form

When choosing a complex in powder, please note that monohydrate and creatine with a transport system are not diluted in water - they are usually taken in dry form with water. The advanced forms dissolve easily in liquids and are ideal for pre-workout supplements, mass gainers and protein supplements. In terms of other characteristics, the supplement in this form is in no way inferior to capsules, candies or cocktails.

Olimp Creatine Xplode Powder

5

★★★★★

editorial assessment

100%

buyers recommend this product

See review▶

This complex combines 6 advanced forms of the amino acid: citrate, malate, hydrochloride, chelate, ketoglutarate and pyruvate - their total concentration gives 3000 mg of creatine. The release of amino acids occurs immediately after taking the supplement, neutralizing catabolic processes and charging the body with unprecedented strength and energy.

The complex shortens the post-workout recovery period and provides a visible increase in muscle mass in just a month of use. Unlike monohydrate, Xplode Powder is highly soluble in water. To prepare a serving, dissolve 1 scoop of powder in 125 ml of any liquid. The first dose of the cocktail is recommended in the morning or before training, the second - after training.

Advantages:

• Combines 6 forms of creatine;
• Dissolves in water;
• Increases endurance;
• Neutralizes catabolism;
• Gives a boost of energy;
• Provides an increase in muscle mass.

Flaws:

• High price (about 1900 rubles per 500 g).

Olimp's advanced creatine supplement is recommended for bodybuilders to maintain good health, physique and rapid recovery after hours of training.

XXI Power Creatin Plus

4.9

★★★★★

editorial assessment

96%

buyers recommend this product

Creatine with a transport system from XXI Power is an innovative form of amino acid, enriched with additional components for rapid absorption and better anabolic effect. The complex is taken 10 grams twice a day, washed down with plenty of water. It increases the size of muscle cells and has a vasodilating effect, providing muscles with oxygen and nutrients.

By taking Creatin Plus, you will soon notice a visible increase in lean muscle mass, no fatigue even after numerous approaches to the barbell, and a trouble-free transition to another weight category.

Advantages:

• An improved form of creatine;
• Quickly absorbed by the body;
• Provides an increase in lean muscle mass;
• Relieves fatigue;
• Allows you to move to another weight category;
• Available in various volumes (100, 200 and 400 g).

Flaws:

• Does not dissolve in water.

Creatine with Transport System from XXI Power is especially recommended for athletes who have reached a “dead point” and are having difficulty moving to heavier weights.

R-Line Creatine Simple

4.9

★★★★★

editorial assessment

96%

buyers recommend this product

Creatine monohydrate in powder form from the R-Line brand will charge the body with the fuel necessary for contracting muscles. A serving of the supplement contains 5 g of creatine. The manufacturer recommends taking 20-25 g of Creatine Simple for a week, and then switching to taking 5 grams daily to maintain the concentration of this amino acid in the body.

The duration of the course is 30 days. Taking Creatine Simple increases protein synthesis in the body, promoting muscle growth, increasing endurance and giving energy for productive workouts.

Advantages:

• Available in various volumes (500 and 1000 grams);
• Stimulates muscle growth;
• Increases endurance;
• Gives additional energy;
• The price is about 850 rubles for a large pack.

Flaws:

• Does not dissolve in water.

R-Line Creatine is an affordable supplement recommended for strength athletes who want to improve their physical endurance.

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100% Creatine Monohydrate, BioTech (Rating: 4.7 out of 5)

The creatine from this company contains pure creatine monohydrate.
This drug increases muscle hydration, which promotes rapid muscle growth. The creators certified their powder in the laboratories of the University of California and, according to the results obtained, the mixture is 100% pure from impurities and unnecessary ingredients. This product allows you to accelerate the formation of ATP molecules, which can provide muscles with more energy and promote recovery after exercise. In addition, the product not only increases the rate of muscle growth, but also speeds up the recovery process after training. Even small doses of this mixture help improve performance and endurance. Powdered form of creatine is available in 0.1, 0.3 and 1 kg packs. The supplement contains no flavorings, so it is tasteless and can be mixed with any beverage. The dosage regimen involves consuming this creatine immediately after sleep or after training. For one serving, mix the powder into 500 ml of any drink or add creatine to a protein shake.

Advantages:

• accelerates energy metabolism;
• accelerates muscle regeneration.

Flaws:

• Taking the drug may cause skin rashes.

Order in the online store

The Best Creatines in Capsule/Tablet Form

Creatine in capsules and tablets is not absorbed as quickly as compared to other forms of sports nutrition. Tablets perform worse in this regard. But in any case, supplements in this form are much more convenient and pleasant to take, in contrast to the “problematic” powder form.

Academy-T Creatine Power Rush 3000

4.9

★★★★★

editorial assessment

97%

buyers recommend this product

A modern complex based on creatine monohydrate with a transport system of arginine, glutamine and lipoic acid. The drug not only increases the concentration of creatine in the blood, but also stimulates its independent synthesis by the body, due to which muscle growth and physical endurance occur even more intensely.

The product is taken 4 capsules before and after training. The duration of the course is 4 weeks, after which a break of 14 days is recommended. Taking Creatine Power Rush 3000 according to the instructions increases muscle growth and strength, gives muscle definition, stimulates the synthesis of anabolic hormones, and also shortens the post-workout recovery period.

Advantages:

• Modern highly digestible formula;
• Stimulates the synthesis of your own creatine;
• Activates muscle growth and increases endurance;
• Triggers anabolism;
• Gives an energy boost;
• Sold in various volumes (120 and 300 capsules).

Flaws:

• Requires drinking large amounts of water throughout the day.

Creatine with the transport system from Academy-T is absolutely safe, so it is suitable for amateurs working out in the gym and at home.

Be First Creatine Monohydrate Capsules

4.9

★★★★★

editorial assessment

94%

buyers recommend this product

Creatine monohydrate in capsule form will increase metabolic processes in muscle cells, provoking their increased growth. A single serving of the complex is 4 capsules, which will saturate the body with 3000 mg of creatine.

Without the loading phase, the product is taken daily in 2 servings, when loading - 18 grams in the first 5 days, and after that the standard dose is indicated. This sports supplement stimulates muscle growth, increases strength performance and reduces post-workout recovery time, and also reduces blood cholesterol levels.

Advantages:

• Convenient form for reception;
• Sold in various volumes (150 and 350 pcs.);
• Increases muscle mass and endurance;
• Reduces the severity of muscle pain after training;
• The price of a large package is about 950 rubles.

Flaws:

• Big expense.

Creatine capsules from Be First are recommended for anyone who wants to train with heavy weights at high intensity.

Steel Power Nutrition Con. Cret.

4.8

★★★★★

editorial assessment

90%

buyers recommend this product

The capsules contain creatine hydrochloride - the most powerful form of this amino acid, which is 70% more effective than monohydrate, according to the manufacturer. The drug is taken at the rate of 1 capsule per 45 kg of weight immediately after training.

The duration of the course is one month. The complex provides muscle growth, physical endurance and increased tone. The capsules prevent the release of lactic acid, relieving muscle pain after intense training. Unlike other forms of creatine, Con. Cret. does not require loading and is used more economically.

Advantages:

• Highly effective formula;
• Economical consumption;
• Provides muscle growth;
• Gives an energy boost;
• Increases strength level.

Flaws:

• Provokes swelling.

Creatine hydrochloride is very popular in bodybuilding as this supplement is effective in increasing physical strength, short-term anaerobic endurance and muscle mass.

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Rating of the best creatines

The best creatines in liquid form

The effectiveness of liquid creatine is questioned by many due to the instability of this formula. However, modern sports nutrition is supplemented with aloe vera gel, soybean oil and other components that increase not only its stability, but also its effectiveness compared to other forms due to rapid absorption.

VPX Creatine Plasma

5

★★★★★

editorial assessment

100%

buyers recommend this product

Liquid creatine monohydrate from the VPX brand has many positive reviews from experienced athletes. It increases physical strength much faster than other forms of creatine and tastes great. The American product is taken 10 ml after training, saturating the body with 2500 mg of amino acid.

Liquid creatine is quickly absorbed, giving explosive energy, heroic strength and impressive muscles. The product does not provoke unpleasant reactions from the gastrointestinal tract, and its use is allowed even for athletes undergoing doping control.

Advantages:

• Available in different flavors - grapes, tropical fruits;
• Minimum consumption;
• Convenient form for reception;
• Increases physical strength;
• Increases muscle mass.

Flaws:

• High price (about 1550 rubles for 240 ml).

Creatine Plasma from VPX is suitable for athletes whose bodies cannot tolerate creatine in other forms.

Vitol Creatine Monohydrate

5

★★★★★

editorial assessment

100%

buyers recommend this product

By taking creatine drops from the Vitol brand, you will make your dream of iron muscles come true. The concentrate contains a pure form of amino acid, represented by molecules of creatine and water. To launch anabolic processes, increase tone, physical strength and growth of lean muscle mass, take 10-12 drops of liquid sublingually 30 minutes before playing sports. The product does not contain synthetic impurities that can harm your health.

Advantages:

• Good composition;
• Convenient release form;
• Increases physical strength;
• Promotes muscle building;
• Tones.

Flaws:

• High price (about 1800 rubles for 60 ml).

Creatine drops from Vitol are recommended for professionals and amateurs to maintain good physical shape when taken together with other supplements.

Ultimate Nutrition Creatine Liquid

5

★★★★★

editorial assessment

98%

buyers recommend this product

Ultimate Nutrition Liquid Creatine contains 3 grams of the amino acid per serving. The complex is quickly absorbed by the body thanks to its modern formula, improving overall physical well-being and increasing productivity in the gym.

Thus, Creatine Liquid increases the frequency of muscle contractions and endurance, prevents catabolism and provides pronounced muscle growth. To achieve a positive effect from the complex, take it for a month in the amount of 15 ml before and after training.

Advantages:

• Highly digestible formula;
• Increases physical strength;
• Prevents the synthesis of cortisol;
• Increases muscle mass;
• Improves well-being.

Flaws:

• Specific taste.

Tired of creatine powder and capsules? Try the liquid formula from Ultimate Nutrition and you will be pleased with its high digestibility, absence of adverse reactions and visible positive effect on muscle growth.

Features and types of creatine

A nitrogen-containing carboxylic acid called creatine is actively involved in energy metabolism. Take creatine to increase physical activity and build muscle mass. The presence of creatine in the muscles provides them with adenosine triphosphoric acid (ATP), leading to proper muscle contraction, increased endurance and water retention. During the rest period, all accumulated water in muscle tissue is not excreted, which preserves their mass. The effect is similar to hormone stimulation, but is harmless.

Consuming creatine helps:

• Regeneration of muscle tissue;
• Formation of growth hormone;
• Formation of bones and tendons;
• Reducing the level of catabolism in muscles;
• Stimulation of protein metabolism;
• Removal of lactic acid;
• Gives a good pump.

Thanks to these qualities, the food supplement is widely used for gaining muscle mass in sports nutrition.

Monohydrate is the most popular fast-absorbing type of creatine. It is quickly absorbed by the body and enters the muscles. However, due to the ability to irritate the intestines, it can lead to side effects from the gastrointestinal tract - diarrhea. It cannot be taken for a long time without a break due to the addictive effect.

Another type of creatine is creatine phosphate. It is more expensive than the previous one and is not addictive. This type is not widespread among athletes due to the lack of the ability to accumulate water in the muscles, which reduces the visual effect of training, although it perfectly charges muscle tissue with energy and is a safe product.

There are many more types of creatine, which are the same monohydrate, but with various additions of organic acids.

The best creatines in chewable form

Chewable creatine is one of the improved forms. Such tablets have a pleasant taste, and the sublingual form of their administration is the key to rapid transport of nutrients to the muscles.

BioTechUSA Creatine Chewable Tablets

5

★★★★★

editorial assessment

100%

buyers recommend this product

With tablets from BioTechUSA you can easily become the owner of steel muscles and incredible strength. One serving of the complex includes 4,600 mg of creatine monohydrate and vitamin C, which reduce fatigue, normalize metabolism, increase the number of muscle contractions, and provide anabolic and antioxidant effects. A product with a refreshing lemon taste, take 5 tablets before starting training, duration of use is 4 weeks.

Advantages:

• Pleasant taste;
• Convenient chewable form;
• High concentration of creatine;
• Enriched with vitamin C,
• Stimulates muscle growth;
• Increases endurance.

Flaws:

• High price (about 1200 rubles for 200 tablets).

The motto “Chew and swing” perfectly characterizes the action of this product.

Myprotein Creapure Chewable Creatine

4.9

★★★★★

editorial assessment

98%

buyers recommend this product

Highly purified creatine monohydrate will improve your performance in any sport. Each tablet contains 1 gram of amino acid, the standard single serving is 5 pieces (take the drug before and after training). An anabolic steroid increases the number of muscle contractions, triggers metabolism, nourishes muscles, promoting their rapid growth.

Taking creatine prevents the release of lactic acid and microtrauma, so the post-workout recovery process will not take much time. The advantages of citrus-flavored supplements also include improved physical performance, economical consumption and the absence of adverse reactions.

Advantages:

• Pleasant citrus taste;
• High dosage of creatine in one tablet;
• Improves physical performance;
• Accelerates recovery;
• Stimulates muscle growth.

Flaws:

• Inconvenient packaging.

Myprotein Chewable Creatine Tablets are recommended for improving performance in strength training and cycling sports.

How to choose creatine

Most sites that rate products are often in the business of selling sports nutritional supplements themselves. And naturally, they make their subjective rating from the creatines that they have in stock.

That is why there is so often conflicting information on this matter.

The leader in effectiveness is monohydrate. Choose classic or modified buffered options. There are no fundamental differences in performance here.

It is more important to choose the right manufacturer.

The leaders are branded American companies:

• ON
• SAN
• Universal
• BSN
• MuscleTech

Their supplement quality is at the highest level, but the price is an order of magnitude higher compared to less top-end manufacturers.

An alternative option is budget companies in the mid-price segment. Among the American ones, Dymatize stands out. From European ones - BioTech USA, Olimp Labs, Scitec Nutrition. This is the best value for money.

In general, “state employees,” as well as branded companies, have creatine monohydrate and its modifications of quite high quality, and it cannot be said that the result from use will be very different.

Therefore, whether it is worth overpaying is a big question.

Olimp Nutrition Creatine Powder

Olimp is a fairly old sports nutrition brand. It was created in Poland in 1990, when the country switched from the socialist path of development to capitalist ones. Since its formation, Olimp has gained popularity among athletes around the world due to the relatively low price and high quality of its products.

Olimp Nutrition Creatine Powder is a powdered dietary supplement that does not contain any components other than the main active ingredient. It is sold in plastic jars of 300 and 600 grams. In the first case, the purchase will cost 550 rubles, in the second - 1,100 rubles. The product from Olimp does not contain any additional additives in the form of microelements or vitamins - it is pure, 100% carboxylic acid.

Olimp Nutrition Creatine Powder

WolfSport Creatine Ox Complex

WolfSport is an international sports nutrition brand that produces protein mixtures and various food supplements for athletes.

WolfSport Creatine Ox Complex is a capsule with active powder inside. It is somewhat reminiscent of the MuscleTech products discussed above, since it contains three chemical forms of creatine:

• ethyl ether;
• hydrochloride;
• monohydrate

They are included in the drug because different people absorb different forms of the substance differently due to the individual characteristics of the body. However, if the drug includes three types of carboxylic acid at once, the likelihood of its successful absorption increases sharply.

200 WolfSport capsules cost approximately 3,700 rubles.

WolfSport Creatine Ox Complex