Alongside whey protein, Creatine is the most researched sports supplement on the planet and most widely available. It is safe, with no to minimal side effects and most importantly creatine supplements work.
Creatine naturally occurs in your muscle cells and helps your muscle produce energy during intense exercise like heavy lifting and your body can also produce it from the amino acids arginine and glycine. Creatine can also be consumed via meat, 1 fresh pound of beef contains 5 grams of creatine and 1 pound of salmon and tuna contain about 4.5 grams of creatine.
When you supplement with creatine, your muscles increase their stores of phosphocreatine. This is the form of stored energy in the cells, as it helps your body produce ATP which is a high energy molecule. ATP is how the body uses energy and the more you have of it the better you can perform.
On top of this creatine also has been shown to alter a number of different processes that can help lead to increased muscle mass, strength and recovery.
Explore the types of CREATINE below! ⤵️
Creatine Monohydrate is a singular creatine molecule and a singular water molecule. This is the most researched creatine most proven creatine on the market. It has also been around the longer. You will find even further versions of this such as micronised creatine monohydrate which claims better solubility and fast absorption by the body.
Creatine Ethyl Ester is often hailed for better absorption and a longer half-life. One study showed a lower ratio of creatine in the muscles and blood compared to creatine monohydrate.
Creatine HCL is preferred by many and often considered the best creatine as one study confirmed that it was 38 times more soluble than creatine monohydrate. Meaning you would need a lot less creatine, making it potentially excellent value for money. However, no human studies have been done directly comparing if this transfers in the real world.
Creatine magnesium chelate is a form of creatine that is bound to a magnesium molecule. In a study in 2003 it was shown that creatine magna power could improve performance without the added weight of water that monohydrate brings. Meaning it could be very beneficial for athletes needing to make certain weight requirements.
Creatine Malate is bound to malic acid. Malic acid is proven to improve stamina which is why manufactures initially came up with the combination. Whilst creatine malate has been proven in a number of studies showing that it helps improve anaerobic production it has not yet been tested directly against monohydrate.
⬆️There are a number of different creatines that were not covered above, however we felt these are the ⬆️
ones worth mentioning the most.
Reflex Nutrition – Creapure Creatine Monohydrate
Each scoop contains 5 grams of CreaPure Creatine Monohydrate. CreaPure is produced by Alzchem in Germany who use only non-animal source materials, guaranteed to be completely free from BSE transmitting substances and they are recognised as having the highest possible standards in relation to purity and safety.
Muscle Rage – Crucial Advanced Creatine Formula
Our Crucial contains 5 grams of creatine monohydrate which is the perfect and proven dosage for daily creatine supplementation. Plus an additional 2 grams of Creatine Magnapower, to guarantee that you are getting enough creatine absorbed. Lastly we also added Betaine at 2.5 grams per scoop which has been proven to increase muscle power by 25% and muscle strength by 20% compared to placebo. Betaine was also added to fight dehydration which can be a side effect of creatine monohydrate as betaine draws more water into the muscle cell.
GHOST – Size
Ghost SIZE contains 3.21g of Creatine HCL and 2.48g of Creatine Monohydrate which they claim ensures you’re getting a full 5g of creatine in every scoop. Added to this they have matched us with 2.5g of betaine, with all the same benefit. Plus, they added 2g of beta alanine to help buffer lactic acid but without the higher dosage face tingles, lastly 200mg of epicatechin.