{"id":90019,"date":"2025-01-27T21:24:14","date_gmt":"2025-01-27T22:24:14","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=90019"},"modified":"2025-01-28T00:01:21","modified_gmt":"2025-01-28T00:01:21","slug":"the-best-creatine-supplements-for-men-for-muscle-growth-and-enhanced-recovery","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-best-creatine-supplements-for-men-for-muscle-growth-and-enhanced-recovery\/","title":{"rendered":"The Best Creatine Supplements for Men for Muscle Growth and Enhanced Recovery"},"content":{"rendered":"<p>Creatine is a popular muscle-building supplement, and for good reason. It\u2019s one of the&nbsp;<a data-lasso-id=\"422366\" href=\"https:\/\/my.clevelandclinic.org\/health\/treatments\/17674-creatine\">most research-backed supplements for muscle growth and recovery<\/a>. While some people associate creatine with weightlifters or bodybuilders, it\u2019s a great supplement for anyone looking to build muscle.<\/p>\n<p>There are tons of creatine supplements, including powders, pills, and gummies. These supplements use various forms of creatine and some contain other ingredients that aim to help you grow muscle. It can be a challenge to figure out which is right for you.<\/p>\n<p>Our testers tried dozens of creatine supplements to find the best options. We looked for creatine supplements that taste good, mix well, use quality ingredients, contain enough creatine per serving, and are affordable. Along the way, we spoke with personal trainers and nutritionists for guidance. Below are our picks for the best creatine supplements for men.<\/p>\n<p><em>Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.<\/em><\/p>\n<h2 class=\"wp-block-heading\" id=\"how-we-chose-the-best-creatine-supplements\">How We Chose the Best Creatine Supplements<\/h2>\n<p>Our team tried more than 43 creatine supplements in total. We evaluated each supplement for the following factors:<\/p>\n<ul>\n<li><strong>Taste:<\/strong>&nbsp;If the creatine was flavored, did we enjoy the taste and think it was true to the advertised flavor? If it was unflavored, did we notice any bitter or unpleasant taste?<\/li>\n<li><strong>Mixability:<\/strong>&nbsp;We mixed each creatine with the recommended amount of water. We noted whether or not it stayed mixed or settled to the bottom of the glass. We considered how long it took to mix and how long it stayed mixed.<\/li>\n<li><strong>Dosage:&nbsp;<\/strong>Although dose may vary by user, we looked for supplements with the general sports nutrition recommendation of 3\u20135 grams of creatine per serving.<\/li>\n<li><strong>Form of Creatine:&nbsp;<\/strong>Almost every option on this list uses creatine monohydrate, which is the most widely researched form of creatine.&nbsp;<\/li>\n<li><strong>Price:&nbsp;<\/strong>We chose supplements that deliver results at an affordable price.<\/li>\n<li><strong>Certifications:&nbsp;<\/strong>We looked for supplements with certifications like NSF-Certified Safe for Sport or Banned Substance free. We also looked for certifications like gluten-free, non-GMO, and vegan to suit a range of diets and preferences.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"the-best-creatine-for-men-in-2024\">The Best Creatine for Men in 2025:<\/h2>\n<ul>\n<li><strong>Best Creatine Monohydrate:&nbsp;<a href=\"https:\/\/breakingmuscle.com\/go\/transparent-labs-creatine-hmb\/\" target=\"_blank\" rel=\"nofollow sponsored noopener\" data-lasso-id=\"422367\" data-lasso-name=\"Transparent Labs Creatine HMB\">Transparent Labs Creatine HMB<\/a><\/strong><\/li>\n<li><strong>Best Creatine for Athletes:&nbsp;<a href=\"https:\/\/lvnta.com\/lv_LbjIWgzKeptgxmgMY9\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"422368\">Sports Research Creatine&nbsp;Monohydrate<\/a><\/strong><\/li>\n<li><strong>Best Value Creatine:&nbsp;<a data-lasso-id=\"422369\" href=\"https:\/\/lvnta.com\/lv_SJfyKyUqCnVuNu1JhK\" target=\"_blank\" rel=\"noopener\">Nutricost Micronized Creatine Monohydrate<\/a><\/strong><\/li>\n<li><strong>Best Creatine Gummies:&nbsp;<a href=\"https:\/\/breakingmuscle.com\/go\/swoly-creatine-gummies\/\" target=\"_blank\" rel=\"nofollow sponsored noopener\" data-lasso-id=\"422370\" data-lasso-name=\"SWOLY Creatine Mono Gummies\">Swoly Creatine Mono Gummies<\/a><\/strong><\/li>\n<li><strong>Best Flavored Creatine:&nbsp;<a data-lasso-id=\"422371\" data-lasso-name=\"Legion Recharge\" href=\"https:\/\/breakingmuscle.com\/go\/recharge-post-workout-supplement-legion\/\" target=\"_blank\" rel=\"nofollow sponsored noopener\">Legion Recharge Post-Workout Creatine<\/a><\/strong><\/li>\n<li><strong>Best Creatine for Athletes:&nbsp;<a href=\"https:\/\/breakingmuscle.com\/go\/creatine-powder-gnarly-nutrition\/\" target=\"_blank\" rel=\"nofollow sponsored noopener\" data-lasso-id=\"422372\" data-lasso-name=\"Gnarly Creatine\">Gnarly Creatine<\/a><\/strong><\/li>\n<li><strong>Best Creatine Pills:\u00a0<a href=\"https:\/\/amzn.to\/4heKM5i\">Optimum Nutrition Micronized Creatine Capsules<\/a><\/strong><\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"best-creatine-monohydrate-transparent-labs-creatine-hmb\">Best Creatine Monohydrate: Transparent Labs Creatine HMB<\/h2>\n<div class=\"wp-block-affiliate-plugin-lasso\">\n<div id=\"lasso-anchor-id-188015-426081\" class=\"lasso-container\">\n    <!-- LASSO DISPLAY BOX (https:\/\/getlasso.co) --><\/p>\n<div class=\"lasso-display lasso-cutter lasso-url-transparent-labs-creatine-hmb \">\n<p>\t\t<!-- BADGE --><\/p>\n<p>\t\t<!-- LASSO TITLE, PRICE, DESC, AND IMAGE --><\/p>\n<div class=\"lasso-box-1\">\n\t\t\t<a class=\"lasso-image\" target=\"_blank\" href=\"https:\/\/breakingmuscle.com\/go\/transparent-labs-creatine-hmb\/\" data-lasso-box-trackable=\"true\" data-lasso-id=\"188015\" data-lasso-name=\"Transparent Labs Creatine HMB\" title=\"Transparent Labs Creatine HMB\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t<img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/Transparent-Labs-Creatine-HMB.webp\" height=\"500\" width=\"500\" loading=\"lazy\" alt=\"Transparent Labs Creatine HMB\" \/><br \/>\n\t\t\t<\/a>\n\t\t<\/div>\n<p>\t\t<!-- BUTTONS --><\/p>\n<div class=\"lasso-box-2\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"lasso-title\" target=\"_blank\" href=\"https:\/\/breakingmuscle.com\/go\/transparent-labs-creatine-hmb\/\" data-lasso-box-trackable=\"true\" data-lasso-id=\"188015\" data-lasso-name=\"Transparent Labs Creatine HMB\" title=\"Transparent Labs Creatine HMB\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t\t\tTransparent Labs Creatine HMB\t\t\t\t\t<\/a><\/p>\n<div class=\"lasso-stars\" style=\"--rating: 4.5\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"lasso-stars-value\"><br \/>\n\t\t\t\t\t\t4.5\t\t\t\t\t<\/span>\n\t\t\t\t<\/div>\n<div class=\"clear\"><\/div>\n<div class=\"lasso-description\">\n<ul>\n<li><strong>Price per serving:&nbsp;<\/strong>$1.67 (30 servings)<\/li>\n<li><strong>Creatine per serving:&nbsp;<\/strong>5g<\/li>\n<li><strong>Ingredients:&nbsp;<\/strong>Creatine monohydrate 5,000mg, \u03b2-hydroxy \u03b2-methylbutyrate (HMB) 1,500mg, Bioperine (black pepper extract) 5mg, vitamin D 12.5mcg, natural flavors 1,000mg, citric acid 810mg, malic acid 805mg, stevia extract 300mg<\/li>\n<li><strong>Certifications:&nbsp;<\/strong>Informed Choice certified, gluten-free, non-GMO, artificial sweetener and color-free<\/li>\n<li><strong style=\"color: var(--black); font-family: inherit; font-size: inherit;\">Best For:&nbsp;<\/strong><span style=\"color: var(--black); font-family: inherit; font-size: inherit;\">Those&nbsp;after serious strength gains; those who don\u2019t like unflavored creatine<\/span><\/li>\n<\/ul><\/div>\n<p>\t\t\t<a class=\"lasso-button-1\" target=\"_blank\" href=\"https:\/\/breakingmuscle.com\/go\/transparent-labs-creatine-hmb\/\" data-lasso-box-trackable=\"true\" data-lasso-id=\"188015\" data-lasso-name=\"Transparent Labs Creatine HMB\" title=\"Transparent Labs Creatine HMB\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\tCheck Price\t\t\t<\/a><\/p>\n<div class=\"lasso-end\">\n<div class=\"lasso-disclosure\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"lasso-date\">\n\t\t\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<\/div>\n<div class=\"wp-block-columns is-layout-flex wp-container-5 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-2 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"pros\">Pros:<\/h3>\n<ul>\n<li>14 flavor options, including unflavored<\/li>\n<li>Additional ingredients may improve gains<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<h3 class=\"wp-block-heading\" id=\"pros\">Cons:<\/h3>\n<ul>\n<li>Some testers didn\u2019t enjoy the flavor<\/li>\n<li>Not Informed Choice Certified for Sport<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>Transparent Labs Creatine HMB is our pick for the best creatine monohydrate because it contains 5 grams of it per serving, which is the&nbsp;<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7871530\/\" data-lasso-id=\"426637\">researched-backed dose<\/a>&nbsp;for improved athletic performance. &#8220;This dose is a great recommendation for the general population, but some sports nutrition recommendations recommend a dosage based on kilograms of body weight, so some individuals may require more than 5 grams to see a benefit,&#8221; says Anna Marie Clear, M.S., R.D., C.P.T.<\/p>\n<p>This supplement contains \u03b2-hydroxy \u03b2-methylbutyrate (HMB), which the&nbsp;<a data-lasso-id=\"426033\" href=\"https:\/\/www.mskcc.org\/cancer-care\/integrative-medicine\/herbs\/hmb\" target=\"_blank\" rel=\"noopener\">body naturally produces when it breaks down the amino acid leucine<\/a>. Although more studies are needed,&nbsp;<a data-lasso-id=\"426034\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23551944\/\" target=\"_blank\" rel=\"noopener\">some research suggests HMB promotes muscle growth<\/a>. &#8220;Leucine is the primary amino acid that triggers muscle protein synthesis. HMB and leucine are very similar, and&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23551944\/\" data-lasso-id=\"426638\">research shows<\/a>&nbsp;HMB has no greater effect than leucine alone,&#8221; says Clear.<\/p>\n<p>Transparent Labs also includes&nbsp;<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7353321\/\" data-lasso-id=\"426639\">BioPerine, a derivative of black pepper that studies show increases nutrient bioavailability<\/a>. &#8220;Bioperine may help enhance absorption of some nutrients, but research is limited on its impact alongside HMB and creatine,&#8221; says Clear.<\/p>\n<p>Transparent Labs Creatine HMB comes in 14 flavors, including an unflavored version. This is a lot more flavor options than you\u2019ll find in most creatine supplements and the most of any on our list. Pete Nastasi, C.P.T., C.S.N.C., tried this supplement. &#8220;I\u2019ve tried both the Blue Raspberry and Strawberry Lemonade flavors, which are sweetened with stevia extract, and both tasted great,&#8221; he says. &#8220;I love having a flavored creatine supplement in the morning before my morning workout.&#8221; However, while Nastasi liked the flavor, other testers say this supplement has a slightly bitter taste, which they attribute to the BioPerine.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"best-creatine-for-athletes-sports-research\">Best Creatine for Athletes: Sports Research Creatine Monohydrate&nbsp;<\/h2>\n<div class=\"wp-block-affiliate-plugin-lasso\">\n<div id=\"lasso-anchor-id-203857-426082\" class=\"lasso-container\">\n    <!-- LASSO DISPLAY BOX (https:\/\/getlasso.co) --><\/p>\n<div class=\"lasso-display lasso-cutter lasso-url-amzn-sports-research-creatine-monohydrate-gain-lean-muscle-improve-performance-and-strength-and-support-workout-recovery-5-g-micronized-creatine-1-1lbs \">\n<p>\t\t<!-- BADGE --><\/p>\n<p>\t\t<!-- LASSO TITLE, PRICE, DESC, AND IMAGE --><\/p>\n<div class=\"lasso-box-1\">\n\t\t\t<a class=\"lasso-image\" target=\"_blank\" href=\"https:\/\/lvnta.com\/lv_LbjIWgzKeptgxmgMY9\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203857\" data-lasso-name=\"Sports Research Creatine Monohydrate\" title=\"Sports Research Creatine Monohydrate\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t<img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/01\/41tfAgk2pvL._SL500_.webp\" height=\"500\" width=\"500\" loading=\"lazy\" alt=\"Sports Research Creatine Monohydrate\" \/><br \/>\n\t\t\t<\/a>\n\t\t<\/div>\n<p>\t\t<!-- BUTTONS --><\/p>\n<div class=\"lasso-box-2\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"lasso-title\" target=\"_blank\" href=\"https:\/\/lvnta.com\/lv_LbjIWgzKeptgxmgMY9\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203857\" data-lasso-name=\"Sports Research Creatine Monohydrate\" title=\"Sports Research Creatine Monohydrate\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t\t\tSports Research Creatine Monohydrate\t\t\t\t\t<\/a><\/p>\n<div class=\"lasso-stars\" style=\"--rating: 4.9\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"lasso-stars-value\"><br \/>\n\t\t\t\t\t\t4.9\t\t\t\t\t<\/span>\n\t\t\t\t<\/div>\n<div class=\"lasso-price\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"lasso-amazon-prime\"><\/i>\n\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"clear\"><\/div>\n<div class=\"lasso-description\">\n<ul>\n<li><strong>Price per serving:<\/strong>&nbsp;$0.28 (100 servings)<\/li>\n<li><strong>Creatine per serving:&nbsp;<\/strong>5g<\/li>\n<li><strong>Ingredients:<\/strong>&nbsp;Micronized creatine monohydrate&nbsp;<\/li>\n<li><strong>Certifications:<\/strong>&nbsp;Informed Sport Certified, non-GMO, gluten-free<\/li>\n<li><strong style=\"color: var(--black); font-family: inherit; font-size: inherit;\">Best For:<\/strong><span style=\"color: var(--black); font-family: inherit; font-size: inherit;\">&nbsp;People after the highest recommended dose of creatine, those who want a pure creatine supplement, budget shoppers<\/span><\/li>\n<\/ul><\/div>\n<p>\t\t\t<a class=\"lasso-button-1\" target=\"_blank\" href=\"https:\/\/lvnta.com\/lv_LbjIWgzKeptgxmgMY9\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203857\" data-lasso-name=\"Sports Research Creatine Monohydrate\" title=\"Sports Research Creatine Monohydrate\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\tCheck Price\t\t\t<\/a><\/p>\n<div class=\"lasso-end\">\n<div class=\"lasso-disclosure\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"lasso-date\">\n\t\t\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<\/div>\n<div class=\"wp-block-columns is-layout-flex wp-container-8 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"pros\">Pros<\/h3>\n<ul>\n<li>Informed Sport Certified<\/li>\n<li>Single-ingredient formula<\/li>\n<li>Budget-friendly<\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"cons\">Cons<\/h3>\n<ul>\n<li>No flavor options<\/li>\n<li>No capsule option<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>We chose Sports Research Creatine Monohydrate as our top pick for athletes because it contains 5 grams of creatine per serving, which&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7871530\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426036\">research shows<\/a>&nbsp;is an optimal dose for muscle gain, recovery, and overall improved athletic performance. This creatine is also a great choice for athletes because it&#8217;s Informed Sport Certified\u2014this third party tests for purity and banned substances. So if you&#8217;re planning on competing in any events, you can feel good knowing this product is certified banned substance-free.<\/p>\n<p>Another benefit of this supplement is that it uses micronized creatine. Micronized creatine is ground into finer particles than non-micronized so it dissolves much more easily in water. However, according to Nastasi, &#8220;micronized creatine is a bit of a marketing gimmick\u2014isn&#8217;t digested any better than standard creatine monohydrate.&#8221; Research supports Nastasi:&nbsp;<a data-lasso-id=\"426037\" href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/5\/1035?trk=public_post_comment-text\" target=\"_blank\" rel=\"noopener\">this 2022 study<\/a>&nbsp;says there is &#8220;no evidence&#8221; that micronized creatine is more bioavailable than non-micronized creatine.&nbsp;&nbsp;<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" fetchpriority=\"high\" width=\"760\" height=\"570\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/01\/scoop-of-sports-research-creatine-monohydrate-760x570-1.jpg\" alt=\"A scoop of Sports Research Creatine Monohydrate on top of the lid.\" class=\"wp-image-203892\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/01\/scoop-of-sports-research-creatine-monohydrate-760x570-1.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2025\/01\/scoop-of-sports-research-creatine-monohydrate-768x576.jpg 768w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2025\/01\/scoop-of-sports-research-creatine-monohydrate.jpg 920w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<p>Amazon reviewers gave this supplement 4.7\/5 stars. &#8220;It works great. I can feel the additional strength and energy with every session even during a cutting phase,&#8221; says one reviewer. Others appreciate how well this creatine mixes and that it&#8217;s totally tasteless.&nbsp;<\/p>\n<p>One thing to consider about this creatine supplement is that it only comes in a powdered, unflavored option. So if you&#8217;re looking for flavors or for a creatine capsule, you&#8217;ll want to look elsewhere.&nbsp;<\/p>\n<p><strong>Related:&nbsp;<\/strong><a data-lasso-id=\"426038\" href=\"https:\/\/breakingmuscle.com\/best-pre-workout\/\">The Best Pre-Workouts<\/a><\/p>\n<h2 class=\"wp-block-heading\" id=\"best-value-creatine-nutricost-micronized-creatine-monohydrate\">Best Value Creatine: Nutricost Micronized Creatine Monohydrate<\/h2>\n<div class=\"wp-block-affiliate-plugin-lasso\">\n<div id=\"lasso-anchor-id-203867-426153\" class=\"lasso-container\">\n    <!-- LASSO DISPLAY BOX (https:\/\/getlasso.co) --><\/p>\n<div class=\"lasso-display lasso-cutter lasso-url-amzn-nutricost-creatine-monohydrate-micronized-powder-1-kg-pure-creatine-monohydrate \">\n<p>\t\t<!-- BADGE --><\/p>\n<p>\t\t<!-- LASSO TITLE, PRICE, DESC, AND IMAGE --><\/p>\n<div class=\"lasso-box-1\">\n\t\t\t<a class=\"lasso-image\" target=\"_blank\" href=\"https:\/\/lvnta.com\/lv_SJfyKyUqCnVuNu1JhK\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203867\" data-lasso-name=\"Nutricost Micronized Creatine Monohydrate\" title=\"Nutricost Micronized Creatine Monohydrate\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t<img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/01\/41MQAH2BQML._SL500_.webp\" height=\"500\" width=\"500\" loading=\"lazy\" alt=\"Nutricost Micronized Creatine Monohydrate\" \/><br \/>\n\t\t\t<\/a>\n\t\t<\/div>\n<p>\t\t<!-- BUTTONS --><\/p>\n<div class=\"lasso-box-2\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"lasso-title\" target=\"_blank\" href=\"https:\/\/lvnta.com\/lv_SJfyKyUqCnVuNu1JhK\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203867\" data-lasso-name=\"Nutricost Micronized Creatine Monohydrate\" title=\"Nutricost Micronized Creatine Monohydrate\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t\t\tNutricost Micronized Creatine Monohydrate\t\t\t\t\t<\/a><\/p>\n<div class=\"lasso-stars\" style=\"--rating: 4.3\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"lasso-stars-value\"><br \/>\n\t\t\t\t\t\t4.3\t\t\t\t\t<\/span>\n\t\t\t\t<\/div>\n<div class=\"lasso-price\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"lasso-amazon-prime\"><\/i>\n\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"clear\"><\/div>\n<div class=\"lasso-description\">\n<ul>\n<li><strong>Price per serving:<\/strong>&nbsp;$0.20 (100 servings)<\/li>\n<li><strong>Creatine per serving:&nbsp;<\/strong>5g<\/li>\n<li><strong>Ingredients:<\/strong>&nbsp;Micronized creatine monohydrate<\/li>\n<li><strong>Certifications:<\/strong>&nbsp;Third-party tested, gluten-free, non-GMO<\/li>\n<li><strong>Best For:<\/strong>&nbsp;Those who want flavors, budget shoppers<\/li>\n<\/ul><\/div>\n<p>\t\t\t<a class=\"lasso-button-1\" target=\"_blank\" href=\"https:\/\/lvnta.com\/lv_SJfyKyUqCnVuNu1JhK\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203867\" data-lasso-name=\"Nutricost Micronized Creatine Monohydrate\" title=\"Nutricost Micronized Creatine Monohydrate\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\tCheck Price\t\t\t<\/a><\/p>\n<div class=\"lasso-end\">\n<div class=\"lasso-disclosure\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"lasso-date\">\n\t\t\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<\/div>\n<div class=\"wp-block-columns is-layout-flex wp-container-11 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"pros\">&nbsp;Pros<\/h3>\n<ul>\n<li>Third-party tested<\/li>\n<li>Single-ingredient formula<\/li>\n<li>Very affordable<\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"cons\">Cons<\/h3>\n<ul>\n<li>Some Amazon reviewers found plastic in their containers<\/li>\n<li>Information on Nutricost&#8217;s third-party testing is not easily accessible<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>If you&#8217;re looking for a budget-friendly creatine supplement, you can&#8217;t do much better than Nutricost. At just $0.20 per serving, this supplement is the cheapest on our list. But cheap doesn&#8217;t equate to low quality\u2014Nutricost creatine is third-party tested, which is something you typically only find in more expensive supplements. However, Clear says: &#8220;This company does not elaborate on its third-party testing. It&#8217;s hard to determine the brand&#8217;s safety without a detailed explanation of its testing process.&#8221;<\/p>\n<p>Another benefit of this creatine supplement is that it comes in five flavor options, which is more than most brands offer for creatine supplements. Flavors include Blue Raspberry, Fruit Punch, Pineapple Mango, Watermelon, and Unflavored. However, these flavors are sweetened with sucralose, which&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8880058\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426039\">research shows<\/a>&nbsp;may cause gut issues when consumed in high doses.<\/p>\n<p>Amazon reviewers are pleased with this product, giving it 4.6\/5 stars overall. Many praise its lack of additional ingredients and effective formula. &#8220;It has made a significant positive impact on my workout performance and recovery,&#8221; says Amazon reviewer Kurt. However, a few reviewers mention finding pieces of plastic in their containers, which is something to watch out for.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"best-creatine-gummies-swoly-creatine-mono-gummies\">Best Creatine Gummies: Swoly Creatine Mono Gummies<\/h2>\n<div class=\"wp-block-affiliate-plugin-lasso\">\n<div id=\"lasso-anchor-id-199531-426083\" class=\"lasso-container\">\n    <!-- LASSO DISPLAY BOX (https:\/\/getlasso.co) --><\/p>\n<div class=\"lasso-display lasso-cutter lasso-url-swoly-creatine-gummies \">\n<p>\t\t<!-- BADGE --><\/p>\n<p>\t\t<!-- LASSO TITLE, PRICE, DESC, AND IMAGE --><\/p>\n<div class=\"lasso-box-1\">\n\t\t\t<a class=\"lasso-image\" target=\"_blank\" href=\"https:\/\/breakingmuscle.com\/go\/swoly-creatine-gummies\/\" data-lasso-box-trackable=\"true\" data-lasso-id=\"199531\" data-lasso-name=\"SWOLY Creatine Mono Gummies\" title=\"SWOLY Creatine Mono Gummies\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t<img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/01\/swoly-creatine-gummies.webp\" height=\"500\" width=\"500\" loading=\"lazy\" alt=\"SWOLY Creatine Mono Gummies\" \/><br \/>\n\t\t\t<\/a>\n\t\t<\/div>\n<p>\t\t<!-- BUTTONS --><\/p>\n<div class=\"lasso-box-2\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"lasso-title\" target=\"_blank\" href=\"https:\/\/breakingmuscle.com\/go\/swoly-creatine-gummies\/\" data-lasso-box-trackable=\"true\" data-lasso-id=\"199531\" data-lasso-name=\"SWOLY Creatine Mono Gummies\" title=\"SWOLY Creatine Mono Gummies\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t\t\tSWOLY Creatine Mono Gummies\t\t\t\t\t<\/a><\/p>\n<div class=\"lasso-stars\" style=\"--rating: 4.3\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"lasso-stars-value\"><br \/>\n\t\t\t\t\t\t4.3\t\t\t\t\t<\/span>\n\t\t\t\t<\/div>\n<div class=\"clear\"><\/div>\n<div class=\"lasso-description\">\n<ul>\n<li><strong>Price per serving:<\/strong>&nbsp;$1 (30 servings)<\/li>\n<li><strong>Creatine per serving:&nbsp;<\/strong>4g<\/li>\n<li><strong>Ingredients:<\/strong>&nbsp;Creatine monohydrate 4g, sucrose, dextrose, pectin, maltodextrin, natural and artificial flavors, fruit and vegetable juice, stearic acid, citric acid, carnauba wax&nbsp;<\/li>\n<li><strong>Certifications:<\/strong>&nbsp;Third-party tested, gluten-free<\/li>\n<li><strong>Best For:<\/strong>&nbsp;People who want a creatine gummy<\/li>\n<\/ul><\/div>\n<p>\t\t\t<a class=\"lasso-button-1\" target=\"_blank\" href=\"https:\/\/breakingmuscle.com\/go\/swoly-creatine-gummies\/\" data-lasso-box-trackable=\"true\" data-lasso-id=\"199531\" data-lasso-name=\"SWOLY Creatine Mono Gummies\" title=\"SWOLY Creatine Mono Gummies\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\tCheck Price\t\t\t<\/a><\/p>\n<div class=\"lasso-end\">\n<div class=\"lasso-disclosure\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"lasso-date\">\n\t\t\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<\/div>\n<div class=\"wp-block-columns is-layout-flex wp-container-14 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"pros\">Pros<\/h3>\n<ul>\n<li>Third-party tested<\/li>\n<li>Tester experienced improved recovery<\/li>\n<li>Gummies are enjoyable to consume<\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"cons\">Cons<\/h3>\n<ul>\n<li>Only one flavor option<\/li>\n<li>Five-gummy serving size may be too much for some people<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>If you don\u2019t like measuring out and mixing powders, check out Swoly Creatine Mono Gummies. These strawberry-flavored gummies are ideal for athletes on the go who don&#8217;t want to carry around an additional shaker bottle for their creatine. A serving is five gummies, which is a lot, but according to tester Jenny Kelpe, &#8220;the flavor is mild so it&#8217;s easy to take them.&#8221;<\/p>\n<p>These gummies contain 4 grams of creatine monohydrate per serving, which is within the&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7871530\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426040\">research-backed range<\/a>&nbsp;for improved athletic performance. Kelpe experienced the benefits firsthand. &#8220;I used Swoly gummies for a couple of leg days at the gym and I was really impressed\u2014I didn&#8217;t feel sore at all after my workout, and I typically do,&#8221; she says.&nbsp;<\/p>\n<p>Clear notes that &#8220;larger individuals may need to take more of these gummies to get their&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7871530\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426041\">research-backed dose<\/a>&nbsp;of 0.1 grams of creatine per kilogram of body weight.&#8221; If that&#8217;s you, you may want to opt for a different option, since taking more than five gummies could &#8220;lead to GI symptoms because of the added sugar and gums,&#8221; she says.<\/p>\n<p>Unlike some other supplements on our list, Swoly gummies contain more than a few added ingredients, including artificial ingredients. They also have 2.5 grams of added sugar per serving. If you&#8217;re looking for a pure creatine supplement, opt for Sports Research or Nutricost.<\/p>\n<h2 class=\"wp-block-heading\" id=\"best-flavored-creatine-legion-recharge-post-workout\">Best Flavored Creatine: Legion Recharge Post-Workout<\/h2>\n<div class=\"wp-block-affiliate-plugin-lasso\">\n<div id=\"lasso-anchor-id-203688-426084\" class=\"lasso-container\">\n    <!-- LASSO DISPLAY BOX (https:\/\/getlasso.co) --><\/p>\n<div class=\"lasso-display lasso-cutter lasso-url-amzn-legion-recharge-post-workout-supplement-all-natural-muscle-builder-recovery-drink-with-creatine-monohydrate-naturally-sweetened-flavored-safe-healthy-60-servings-watermelon-6 \">\n<p>\t\t<!-- BADGE --><\/p>\n<p>\t\t<!-- LASSO TITLE, PRICE, DESC, AND IMAGE --><\/p>\n<div class=\"lasso-box-1\">\n\t\t\t<a class=\"lasso-image\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/dp\/B01LTBZUJE?tag=breakingmu0da-20\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203688\" data-lasso-name=\"LEGION Recharge Post-Workout Creatine\" title=\"LEGION Recharge Post-Workout Creatine\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t<img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/01\/51wZ0lMDhCL._SL500_.webp\" height=\"500\" width=\"500\" loading=\"lazy\" alt=\"LEGION Recharge Post-Workout Creatine\" \/><br \/>\n\t\t\t<\/a>\n\t\t<\/div>\n<p>\t\t<!-- BUTTONS --><\/p>\n<div class=\"lasso-box-2\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"lasso-title\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/dp\/B01LTBZUJE?tag=breakingmu0da-20\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203688\" data-lasso-name=\"LEGION Recharge Post-Workout Creatine\" title=\"LEGION Recharge Post-Workout Creatine\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t\t\tLEGION Recharge Post-Workout Creatine\t\t\t\t\t<\/a><\/p>\n<div class=\"lasso-stars\" style=\"--rating: 3.8\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"lasso-stars-value\"><br \/>\n\t\t\t\t\t\t3.8\t\t\t\t\t<\/span>\n\t\t\t\t<\/div>\n<div class=\"lasso-price\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"lasso-amazon-prime\"><\/i>\n\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"clear\"><\/div>\n<div class=\"lasso-description\">\n<ul>\n<li><strong>Price per serving:<\/strong>&nbsp;$1 (60 servings)<\/li>\n<li><strong>Creatine per serving:&nbsp;<\/strong>5g<\/li>\n<li><strong>Ingredients:<\/strong>&nbsp;Micronized creatine monohydrate 5g, L-carnitine L-tartrate 2.1g, corosolic acid 10.5g, natural flavors, stevia, calcium silicate, citric acid, red beet powder (for color; found only in fruit punch, watermelon, and strawberry lemonade flavors)<\/li>\n<li><strong>Certifications:<\/strong>&nbsp;Labdoor<img src=\"https:\/\/s.w.org\/images\/core\/emoji\/14.0.0\/72x72\/2122.png\" alt=\"\u2122\" class=\"wp-smiley\" style=\"height: 1em; max-height: 1em;\" \/> tested for sport, made in an NSF-certified facility<\/li>\n<li><strong>Best for:<\/strong>&nbsp;Those who want flavors<\/li>\n<\/ul>\n<p><\/p>\n<\/p><\/div>\n<p>\t\t\t<a class=\"lasso-button-1\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/dp\/B01LTBZUJE?tag=breakingmu0da-20\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203688\" data-lasso-name=\"LEGION Recharge Post-Workout Creatine\" title=\"LEGION Recharge Post-Workout Creatine\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\tCheck Price\t\t\t<\/a><\/p>\n<div class=\"lasso-end\">\n<div class=\"lasso-disclosure\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"lasso-date\">\n\t\t\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<\/div>\n<div class=\"wp-block-columns is-layout-flex wp-container-17 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"pros\">Pros<\/h3>\n<ul>\n<li>Flavors taste great<\/li>\n<li>Additional ingredients to support athletic performance<\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"cons\">Cons<\/h3>\n<ul>\n<li>Calcium silicate is an artificial ingredient<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>Some unflavored creatine tastes chalky and a little bitter. If you drink your creatine with water, a flavored option might suit your taste buds better. Legion offers this supplement in six flavors, which although not as vast as Transparent Labs\u2019 variety, taste better, according to reviewers.<\/p>\n<p>Many customers on Amazon mention how good Legion&#8217;s flavors are, with a few noting that Strawberry Lemonade and Fruit Punch are particularly good. However, some reviewers mention the Unflavored version has an unpleasant, bitter flavor.<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"570\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/01\/IMG_0191-760x570-1.jpg\" alt=\"Woman shaking a shaker cup with a serving of Recharge creatine\" class=\"wp-image-203893\" \/><\/figure>\n<p>Legion Recharge has a research-backed dose of 5g of creatine per serving. The creatine is micronized, which means it\u2019s been processed to be finer. Legion says this makes it easier to blend and less likely to cause an upset stomach. However, Clear notes, &#8220;While micronized creatine monohydrate is processed to be finer,&nbsp;<a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/5\/1035?trk=public_post_comment-text\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426042\">the research<\/a>&nbsp;does not support the micronized version to be more bioavailable.&#8221;<\/p>\n<p>Legion Recharge also contains 2.1g of&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6343764\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426043\">L-carnitine in each serving, which helps the body convert fat into energy<\/a>. It also contains 10.5g of&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6343764\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426044\">corosolic acid, which research shows helps regulate blood sugar<\/a>.<\/p>\n<p><strong>Related Post:<\/strong>&nbsp;<a data-lasso-id=\"426045\" href=\"https:\/\/breakingmuscle.com\/best-non-stim-pre-workout\/\">The Best Non-Stim Pre-Workouts<\/a><\/p>\n<h2 class=\"wp-block-heading\" id=\"best-creatine-with-creapure-gnarly-creatine\">Best Creatine With CreaPure: Gnarly Creatine<\/h2>\n<div class=\"wp-block-affiliate-plugin-lasso\">\n<div id=\"lasso-anchor-id-188114-426659\" class=\"lasso-container\">\n    <!-- LASSO DISPLAY BOX (https:\/\/getlasso.co) --><\/p>\n<div class=\"lasso-display lasso-cutter lasso-url-creatine-powder-gnarly-nutrition \">\n<p>\t\t<!-- BADGE --><\/p>\n<p>\t\t<!-- LASSO TITLE, PRICE, DESC, AND IMAGE --><\/p>\n<div class=\"lasso-box-1\">\n\t\t\t<a class=\"lasso-image\" target=\"_blank\" href=\"https:\/\/breakingmuscle.com\/go\/creatine-powder-gnarly-nutrition\/\" data-lasso-box-trackable=\"true\" data-lasso-id=\"188114\" data-lasso-name=\"Gnarly Creatine\" title=\"Gnarly Creatine\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t<img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/gnarly-creatine.webp\" height=\"500\" width=\"500\" loading=\"lazy\" alt=\"Gnarly Creatine\" \/><br \/>\n\t\t\t<\/a>\n\t\t<\/div>\n<p>\t\t<!-- BUTTONS --><\/p>\n<div class=\"lasso-box-2\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"lasso-title\" target=\"_blank\" href=\"https:\/\/breakingmuscle.com\/go\/creatine-powder-gnarly-nutrition\/\" data-lasso-box-trackable=\"true\" data-lasso-id=\"188114\" data-lasso-name=\"Gnarly Creatine\" title=\"Gnarly Creatine\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t\t\tGnarly Creatine\t\t\t\t\t<\/a><\/p>\n<div class=\"lasso-stars\" style=\"--rating: 4.4\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"lasso-stars-value\"><br \/>\n\t\t\t\t\t\t4.4\t\t\t\t\t<\/span>\n\t\t\t\t<\/div>\n<div class=\"clear\"><\/div>\n<div class=\"lasso-description\">\n<ul>\n<li><strong>Price per serving:&nbsp;<\/strong>$0.61 (90 servings)<\/li>\n<li><strong>Creatine per serving:&nbsp;<\/strong>5g<\/li>\n<li><strong>Ingredients:&nbsp;<\/strong>CreaPure\u00ae creatine monohydrate<\/li>\n<li><strong>Certifications:&nbsp;<\/strong>NSF Certified for Sport, NSF Content Certified<\/li>\n<li><strong>Best For:&nbsp;<\/strong>Those competing in athletic competitions; people who want the most widely studied form of creatine<\/li>\n<\/ul><\/div>\n<p>\t\t\t<a class=\"lasso-button-1\" target=\"_blank\" href=\"https:\/\/breakingmuscle.com\/go\/creatine-powder-gnarly-nutrition\/\" data-lasso-box-trackable=\"true\" data-lasso-id=\"188114\" data-lasso-name=\"Gnarly Creatine\" title=\"Gnarly Creatine\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\tCheck Price\t\t\t<\/a><\/p>\n<div class=\"lasso-end\">\n<div class=\"lasso-disclosure\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"lasso-date\">\n\t\t\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<\/div>\n<div class=\"wp-block-columns is-layout-flex wp-container-20 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"pros\">Pros<\/h3>\n<ul>\n<li>NSF Certified for Sport<\/li>\n<li>CreaPure\u00ae is the most widely studied form of creatine<\/li>\n<li>Research-backed dose of creatine per serving<\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"cons\">Cons<\/h3>\n<ul>\n<li>Doesn&#8217;t mix well<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>Gnarly has 5g of CreaPure\u00ae creatine monohydrate per serving. Experts consider CreaPure\u00ae <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9761713\/\" data-lasso-id=\"426657\">the gold standard for purity and effectiveness.<\/a> Nastasi agrees: &#8220;It&#8217;s manufactured in Germany and is super pure, so from a purity perspective it&#8217;s number one.&#8221; Gnarly is the only supplement on our list with this form of creatine.<\/p>\n<p>Gnarly Creatine is NSF Certified for Sport and NSF Content Certified. This means it&#8217;s third-party certified to be pure and free from banned substances. This is great news for athletes who compete in drug-tested athletic competitions, since testing positive for banned substances, even if they\u2019re consumed by accident, can lead to disqualification. &#8220;NSF Certified for Sport also indicates this supplement has undergone label claim testing (so the label is accurate) and contaminant testing for heavy metals, microbes, and pesticides,&#8221; says Clear. &#8220;This may be the most pure option on this list,&#8221; she adds.<\/p>\n<p>Most reviewers like Gnarly Creatine, giving it 4.9\/5 stars on Gnarly&#8217;s website. While many enjoy the test and like the fact that it uses CreaPure, some mention that it doesn&#8217;t mix very well, and tends to settle.<\/p>\n<h2 class=\"wp-block-heading\" id=\"best-creatine-pills-optimum-nutrition-micronized-creatine-capsules\">Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules<\/h2>\n<div class=\"wp-block-affiliate-plugin-lasso\">\n<div id=\"lasso-anchor-id-203825-426086\" class=\"lasso-container\">\n    <!-- LASSO DISPLAY BOX (https:\/\/getlasso.co) --><\/p>\n<div class=\"lasso-display lasso-cutter lasso-url-amzn-optimum-nutrition-micronized-creatine-monohydrate-powder-unflavored-120-servings-600-grams-packaging-may-vary \">\n<p>\t\t<!-- BADGE --><\/p>\n<p>\t\t<!-- LASSO TITLE, PRICE, DESC, AND IMAGE --><\/p>\n<div class=\"lasso-box-1\">\n\t\t\t<a class=\"lasso-image\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/Optimum-Nutrition-Micronized-Monohydrate-Unflavored\/dp\/B002DYIZEO?tag=breakingmu0da-20&amp;ref_=as_li_ss_tl&amp;linkCode=sl1&amp;linkId=80646a93c2fa8c20a7b19b4a81157193\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203825\" data-lasso-name=\"Optimum Nutrition Micronized Creatine Capsules\" title=\"Optimum Nutrition Micronized Creatine Capsules\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t<img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/01\/41nhCSaM1wL._SL500_.webp\" height=\"500\" width=\"500\" loading=\"lazy\" alt=\"Optimum Nutrition Micronized Creatine Capsules\" \/><br \/>\n\t\t\t<\/a>\n\t\t<\/div>\n<p>\t\t<!-- BUTTONS --><\/p>\n<div class=\"lasso-box-2\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"lasso-title\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/Optimum-Nutrition-Micronized-Monohydrate-Unflavored\/dp\/B002DYIZEO?tag=breakingmu0da-20&amp;ref_=as_li_ss_tl&amp;linkCode=sl1&amp;linkId=80646a93c2fa8c20a7b19b4a81157193\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203825\" data-lasso-name=\"Optimum Nutrition Micronized Creatine Capsules\" title=\"Optimum Nutrition Micronized Creatine Capsules\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\t\t\tOptimum Nutrition Micronized Creatine Capsules\t\t\t\t\t<\/a><\/p>\n<div class=\"lasso-stars\" style=\"--rating: 3.8\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"lasso-stars-value\"><br \/>\n\t\t\t\t\t\t3.8\t\t\t\t\t<\/span>\n\t\t\t\t<\/div>\n<div class=\"lasso-price\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"lasso-amazon-prime\"><\/i>\n\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"clear\"><\/div>\n<div class=\"lasso-description\">\n<ul>\n<li><strong>Price per serving:&nbsp;<\/strong>$0.60 (for two capsules)<\/li>\n<li><strong>Creatine per serving:<\/strong>&nbsp;2.5g<\/li>\n<li><strong>Ingredients:&nbsp;<\/strong>Creatine monohydrate<\/li>\n<li><strong>Certifications:&nbsp;<\/strong>Banned Substance Tested (not certified for sport)<\/li>\n<li><strong style=\"color: var(--black); font-family: inherit; font-size: inherit;\">Best For:&nbsp;<\/strong><span style=\"color: var(--black); font-family: inherit; font-size: inherit;\">Athletes on-the-go<\/span><\/li>\n<\/ul>\n<p><\/p>\n<\/p><\/div>\n<p>\t\t\t<a class=\"lasso-button-1\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/Optimum-Nutrition-Micronized-Monohydrate-Unflavored\/dp\/B002DYIZEO?tag=breakingmu0da-20&amp;ref_=as_li_ss_tl&amp;linkCode=sl1&amp;linkId=80646a93c2fa8c20a7b19b4a81157193\" data-lasso-box-trackable=\"true\" data-lasso-id=\"203825\" data-lasso-name=\"Optimum Nutrition Micronized Creatine Capsules\" title=\"Optimum Nutrition Micronized Creatine Capsules\" rel=\"nofollow noopener sponsored\"><br \/>\n\t\t\t\tCheck Price\t\t\t<\/a><\/p>\n<div class=\"lasso-end\">\n<div class=\"lasso-disclosure\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<div class=\"lasso-date\">\n\t\t\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<\/div>\n<div class=\"wp-block-columns is-layout-flex wp-container-23 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"pros\">Pros<\/h3>\n<ul>\n<li>Easy to take on the go<\/li>\n<li>Tasteless<\/li>\n<li>Creatine monohydrate is the most widely studied form of creatine<\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"cons\">Cons<\/h3>\n<ul>\n<li>Need more than one serving to hit the recommended creatine dosage<\/li>\n<li>Not vegan<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>If you don\u2019t like the taste of creatine powder or find it a pain to mix, Optimum Nutrition Micronized Creatine Capsules are a convenient and tasteless alternative. And a bottle of these capsules will take up less room in your gym bag than a tub of creatine powder. Optimum Nutrition offers three sizes: 100 capsules for $30 ($0.60\/serving), 200 capsules for $50 ($0.50\/serving), or 300 capsules for $69 ($0.46\/serving). Optimum Nutrition recommends you take two capsules twice daily. Each two-capsule serving contains 2.5g of creatine, so by taking two servings per day, you hit 5g. However, Clear notes: &#8220;A&nbsp;larger athlete (ie. 100 kilograms) would need to take eight capsules (10 grams of creatine) in order to meet the&nbsp;<a data-lasso-id=\"426640\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7871530\/\">1 gram per kilogram of body weight recommendation<\/a>.&#8221; So if you&#8217;re a bigger person, you may want to opt for a powder that&#8217;s easier to take more of.&nbsp;<\/p>\n<p>These capsules have a simple ingredient list: creatine monohydrate, gelatin, and magnesium stearate. Magnesium stearate and gelatin form the capsule.&nbsp;<a href=\"https:\/\/www.peta.org\/about-peta\/faq\/what-is-gelatin-made-of\/\" data-lasso-id=\"426641\">Gelatin is an animal product<\/a>,&nbsp;so these supplements are not vegan.<\/p>\n<p>Nastasi tried these capsules. &#8220;They are&nbsp;tasteless aside from a slight gelatin flavor,&#8221; he says. &#8220;And the pills are a bit large\u2014about 1 inch long\u2014but I didn&#8217;t have trouble swallowing them.&#8221;<\/p>\n<h2 class=\"wp-block-heading\" id=\"what-is-creatine\">What Is Creatine?<\/h2>\n<p>Creatine is a&nbsp;<a data-lasso-id=\"426049\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8070484\/\" target=\"_blank\" rel=\"noopener\">compound of three amino acids: arginine, glycine, and methionine<\/a>. The body&nbsp;<a data-lasso-id=\"426050\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8070484\/\" target=\"_blank\" rel=\"noopener\">produces creatine naturally in the liver, kidneys, and pancreas.<\/a>&nbsp;\u201cThrough diet, creatine is found primarily in red meat and seafood, however, to get an extra creatine boost, a creatine powder or pill supplement can help,\u201d says&nbsp;<a data-lasso-id=\"426051\" href=\"https:\/\/ptwill.com\/coaching\/\" target=\"_blank\" rel=\"noopener\">personal trainer and strength coach Will Duru<\/a>.<\/p>\n<h2 class=\"wp-block-heading\" id=\"how-does-creatine-work\">How Does Creatine Work?<\/h2>\n<p>Creatine&nbsp;<a href=\"https:\/\/www.mountsinai.org\/health-library\/supplement\/creatine\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426052\">supplies energy to muscles<\/a>. \u201cCreatine helps in the production of ATP\u2014the compound that provides energy to bodily processes such as muscle contraction,\u201d Hobson says. \u201cCreatine can help with the production of ATP during maximum-effort exercises, such as sprints or intense muscular effort lasting between five and 10 seconds. It can also help recovery between exercise bouts.\u201d Hobson says creatine can improve performance in sports involving repeated sprints, such as rugby or football, and high-intensity bursts, like track or swim sprints. \u201cCreatine can also help you train harder through being able to do more work over a series of training sets,\u201d he adds.<\/p>\n<h2 class=\"wp-block-heading\" id=\"how-to-choose-the-best-creatine-for-you\">How to Choose the Best Creatine for You<\/h2>\n<p>There are a few things you&#8217;ll want to consider when choosing a creatine supplement.<\/p>\n<h3 class=\"wp-block-heading\" id=\"creatine-per-serving\">Creatine per Serving<\/h3>\n<p>Research shows the most efficacious dose of creatine is between 3 and 5 grams for most individuals. Look for supplements with servings within this range if you&#8217;re looking for&nbsp;<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z#:%7e:text=In%20terms%20of%20performance%2C%20the,of%20increasing%20high%2Dintensity%20exercise\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426053\">maximum benefits,<\/a>&nbsp;including increased muscle mass, faster recovery, and improved exercise capacity. Remember, larger individuals may require more creatine for maximum benefits\u20140.1 grams per kilogram of body weight is the&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7871530\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426054\">research-backed<\/a>&nbsp;recommendation.<\/p>\n<h3 class=\"wp-block-heading\" id=\"other-ingredients\">Other Ingredients<\/h3>\n<p>Some supplements have additional ingredients to bolster the product&#8217;s effectiveness. Transparent Labs, for example, includes HMB, which&nbsp;<a href=\"https:\/\/www.mskcc.org\/cancer-care\/integrative-medicine\/herbs\/hmb\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426055\">some research shows promotes muscle growth<\/a>, though more research is needed. Legion includes L-carnitine&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6343764\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426056\">which research shows helps metabolize fat into energy<\/a>. Consider your goals and whether or not you want a pure creatine supplement or one with other athletic performance-enhancing ingredients. &#8220;I highly recommend collaborating with a sports dietitian to find the most optimal supplement for you based on your personal health, athletic, or physique goals and to ensure you are consuming an appropriate dosage from a safe and high-quality supplement,&#8221; says Clear.<\/p>\n<h3 class=\"wp-block-heading\" id=\"fillers-and-additives\">Fillers and Additives<\/h3>\n<p>Some creatine supplements use artificial ingredients and fillers to help improve taste and mixability. While many of the products on our list contain creatine as their sole ingredient, some, like Swoly gummies, use some artificial ingredients. Consider whether or not it&#8217;s important for your supplement to be completely pure.<\/p>\n<h3 class=\"wp-block-heading\" id=\"third-party-testing\">Third-Party Testing<\/h3>\n<p>Third-party testing is the best way to ensure that your supplement&#8217;s ingredients are pure and match what&#8217;s on the label. Supplements are not regulated by the FDA, so third-party testing gives consumers confidence in their products. &#8220;It is also especially important to consider third-party testing for sport certifications from either Informed Sport or NSF Certified for Sport if you are a collegiate or professional athlete or if you are looking to compete in a weightlifting, bodybuilding, or other fitness competition to ensure you are consuming supplements free from banned substances,&#8221; says Clear.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"benefits-of-taking-creatine\">Benefits of Taking Creatine<\/h2>\n<h3 class=\"wp-block-heading\" id=\"improved-athletic-performance\">May Improve Athletic Performance<\/h3>\n<p>\u201cResearch shows&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8949037\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426057\">creatine supplementation helps muscle performance throughout a number of activities<\/a>&nbsp;including soccer training, weight training, plyometric training, and even canoe training,\u201d says Duru. Interestingly, this study also showed that muscle power output and muscle strength still increased with creatine supplementation,&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8949037\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426058\">even when research subjects didn\u2019t do any exercise<\/a>. This is in comparison to subjects who took a placebo supplement.<\/p>\n<p>\u201cThere are lots of studies showing how creatine supplementation can improve strength, power, and high-intensity exercise performance. This is due to the role it plays in energy production and its ability to increase ATP availability during short bursts of intense activity,\u201d says Hobson.<\/p>\n<h3 class=\"wp-block-heading\" id=\"increased-muscle-mass\">Can Help Increase Muscle Mass<\/h3>\n<p>Want to build muscle? Creatine could be your go-to. \u201cCreatine supplementation is often used to increase muscle mass. It can draw more water into your muscle cells, creating a&nbsp;<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8949037\/#B13-nutrients-14-01255\" data-lasso-id=\"426642\">cell volumization effect<\/a>&nbsp;that may promote muscle growth,\u201d says Hobson. \u201cAdditionally, creatine can enhance the effects of resistance training by increasing total muscle mass and strength gains.\u201d<\/p>\n<p>Duru says for maximum muscle-building results,&nbsp;creatine loading&nbsp;can help. \u201cThe first time you take creatine, take around 20 to 25 grams of creatine every day for up to a week, broken up into 5-gram servings across the day. Then drop to the recommended 3 to 5 grams the day after this.\u201d Clear adds: &#8220;If you are looking to initiate creatine supplementation with a loading dose of 20 grams per day, I recommended breaking this large dosage into smaller servings throughout the day to minimize gastrointestinal distress (i.e., diarrhea).&#8221;<\/p>\n<h3 class=\"wp-block-heading\" id=\"faster-athletic-recovery\">Can Promote Faster Athletic Recovery<\/h3>\n<p>Recovery is key when training. Not only does it help you avoid injury, but a speedier recovery means we can get back to exercise, quicker. Research shows&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8228369\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426061\">creatine supplementation may reduce recovery time between spurts of intense exercise<\/a>&nbsp;by reducing muscle damage.<\/p>\n<h3 class=\"wp-block-heading\" id=\"reduced-muscle-aches\">Can Help Reduce Muscle Aches<\/h3>\n<p>Although supplementing with creatine does not entirely prevent muscle damage, studies show creatine&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8949037\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426062\">reduces the immediate muscle damage<\/a>&nbsp;that occurs after resistance training.<\/p>\n<h3 class=\"wp-block-heading\" id=\"enhanced-cognition\">May Enhance Cognition<\/h3>\n<p>Studies show&nbsp;<a href=\"https:\/\/bmcmedicine.biomedcentral.com\/articles\/10.1186\/s12916-023-03146-5#:~:text=Supplementing%20creatine%20may%20benefit%20cognition,)%20%5B9%2C%2010%5D.\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426063\">creatine can benefit brain function<\/a>. \u201cCreatine supplementation may have a beneficial effect on brain function, as the brain requires a significant amount of ATP for normal operation. It may be particularly beneficial in tasks requiring speed and quick thinking,\u201d says Hobson.<\/p>\n<h2 class=\"wp-block-heading\" id=\"what-is-a-creatine-loading-phase\">What Is a Creatine Loading Phase?<\/h2>\n<p>A creatine loading phase involves taking a higher dose of creatine, typically between 20 and 25g, for up to a week, according to Duru. He recommends reducing to a dose of 3 to 5g a day after a week.<\/p>\n<p>\u201cA lot of people do a creatine loading phase to fully saturate the muscles when they first start taking creatine, and this can potentially speed up the benefits by a few days,\u201d says Pete Nastasi, CPT, CSNC. \u201cBut if you take more than two to three days off from creatine, it&#8217;s likely that your creatine stores will go back down to baseline and you might want to do another loading phase,&#8221; he says. &#8220;That&#8217;s why I suggest people take it every day.\u201d<\/p>\n<p><a href=\"https:\/\/link.springer.com\/article\/10.1023\/A:1022465203458\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426064\">Studies show<\/a>&nbsp;creatine loading phases (e.g. 20 grams per day for five to seven days) can help increase creatine storage by 10 to 30 percent. However, creatine loading phases aren\u2019t necessary. Studies show that long term<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7871530\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426065\">, you can achieve the same effects without a loading phase<\/a>. But if it\u2019s speed you\u2019re after,&nbsp;<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-021-00412-w\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426066\">loading phases are a safe and effective way to quickly improve gains<\/a>.<\/p>\n<h2 class=\"wp-block-heading\" id=\"types-of-creatine\">Types of Creatine<\/h2>\n<h3 class=\"wp-block-heading\" id=\"creatine-monohydrate\">Creatine Monohydrate<\/h3>\n<p>Creatine monohydrate consists of creatine paired with a water molecule. As Hobson notes, this is the most research-backed form of creatine.<\/p>\n<h3 class=\"wp-block-heading\" id=\"micronized-creatine-monohydrate\">Micronized Creatine Monohydrate<\/h3>\n<p>\u201cMicronized creatine is processed to create smaller particles than the standard creatine powder,\u201d Hobson says. \u201cThe intention of micronized creatine is to improve its solubility and absorption in the body so creatine is then used up by muscles more quickly.\u201d<\/p>\n<h3 class=\"wp-block-heading\" id=\"creatine-ethyl-ester\">Creatine Ethyl Ester<\/h3>\n<p>In this form, creatine is bound to ester salts, which some studies show makes the&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4469200\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426067\">creatine more easily absorbed within the body<\/a>. However, research shows&nbsp;<a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/5\/1035\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426068\">creatine ethyl ester is not as effective as monohydrate<\/a>.<\/p>\n<h3 class=\"wp-block-heading\" id=\"creatine-nitrate\">Creatine Nitrate<\/h3>\n<p>Creatine nitrate is derived from the same molecule as creatine monohydrate but with a nitrate added. Some studies suggest&nbsp;<a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/5\/1035\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426069\">creatine nitrate is more bioavailable than monohydrate<\/a>, but results are mixed and more research is needed. Currently,&nbsp;<a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/5\/1035\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426070\">creatine nitrate is only approved by the FDA at a daily dose of 750 milligrams per day<\/a>.<\/p>\n<h3 class=\"wp-block-heading\" id=\"buffered-creatine\">Buffered Creatine<\/h3>\n<p>This type of creatine is normally manufactured with added alkaline, so it has a higher pH than regular creatine monohydrate. However, research shows&nbsp;<a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/5\/1035\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426071\">there is little difference between buffered creatine and creatine monohydrate when it comes to training gains<\/a>.<\/p>\n<h2 class=\"wp-block-heading\" id=\"is-creatine-safe\">Is Creatine Safe?<\/h2>\n<p>Studies show creatine supplementation is&nbsp;<a data-lasso-id=\"426072\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5469049\/\" target=\"_blank\" rel=\"noopener\">safe in both the short and long term<\/a>&nbsp;for healthy individuals.&nbsp;<a data-lasso-id=\"426073\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5469049\/\" target=\"_blank\" rel=\"noopener\">Healthy people can safely take up to 30 grams per day for up to five years<\/a>. However, as we\u2019ll explain below, those with certain health conditions should avoid creatine supplements.<\/p>\n<h3 class=\"wp-block-heading\" id=\"precautions-when-taking-creatine\">Precautions When Taking Creatine<\/h3>\n<p>\u201cSince creatine is a safe supplement, there aren\u2019t many precautions to take beyond sticking to the recommended dosage,\u201d says Hobson. \u201cLike all supplements, figure out if it is really necessary to suit your performance goals, as there is little point in taking it if it is not. If you are training for a marathon then it&#8217;s not really going to be of use to you but if you are looking to build more muscle and become stronger then it&#8217;s a good choice.\u201d<\/p>\n<h3 class=\"wp-block-heading\" id=\"who-should-avoid-creatine\">Who Should Avoid Creatine<\/h3>\n<p>Creatine works for most people, but those with certain pre-existing health conditions should avoid it. \u201cAnyone with pre-existing kidney or liver conditions or impaired function should avoid creatine,\u201d says Hobson. Experts say&nbsp;<a href=\"https:\/\/www.mountsinai.org\/health-library\/supplement\/creatine#:~:text=People%20with%20kidney%20disease%2C%20high,disease%20should%20not%20take%20creatine.\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426074\">creatine supplements may prevent those with kidney or liver problems from producing their own creatine<\/a>. \u201cAnyone taking medications affecting kidney function should avoid creatine or speak to their GP first. This might include blood pressure medication or non-steroidal anti-inflammatory drugs on a regular basis,\u201d Hobson adds.<\/p>\n<p>Hobson also advises against creatine supplementation for those younger than 18. \u201cWith adolescents, while the research suggests it may be okay for this age group, I avoid recommending it as the long-term effects are not fully understood yet,\u201d he says.<\/p>\n<h2 class=\"wp-block-heading\" id=\"takeaway-is-creatine-worth-it\">Final Thoughts<\/h2>\n<p>Creatine is one of the most researched-backed supplements for improved athletic performance and muscle building. It\u2019s best for those looking to increase muscle gains in the gym or improve performance in activities requiring short bursts of energy. And some research shows it can improve cognition to boot. We think creatine supplements are worth it, but we recommend working with a dietitian to find the best dosage for your needs.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"creatine-faqs\">FAQs<\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1737567993650\"><strong class=\"schema-faq-question\">What is micronized creatine?<\/strong> <\/p>\n<p class=\"schema-faq-answer\">Micronized creatine is processed to create smaller particles than the standard creatine powder. &#8220;<a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/5\/1035?trk=public_post_comment-text\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426643\">Research shows<\/a>\u00a0micronized creatine monohydrate is not any more bioavailable than creatine monohydrate itself,&#8221; says Clear.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1737568005680\"><strong class=\"schema-faq-question\">When is the best time to take creatine?<\/strong> <\/p>\n<p class=\"schema-faq-answer\">According to Hobson, most people take creatine after working out. \u201cResearch shows\u00a0<a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fspor.2022.1033842\/full\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426644\">taking creatine after your workout may be marginally more beneficial<\/a>\u00a0given the increased uptake by muscles during this period, as exercise increases blood flow to muscle tissue,\u201d he says.<br \/>Hobson recommends taking creatine with a meal or a drink containing carbohydrates. \u201cThe effects of insulin help transport creatine into muscle cells,\u201d he says.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1737568022880\"><strong class=\"schema-faq-question\">Is creatine bad for you?<\/strong> <\/p>\n<p class=\"schema-faq-answer\">In short, no. Hobson explains: \u201cThere are over 500 peer-reviewed papers involving creatine supplementation so it is very widely researched to be safe for use in most instances. Studies show creatine is safe for use for periods of up to five years.\u201d<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1737568034164\"><strong class=\"schema-faq-question\">How much creatine should I take?<\/strong> <\/p>\n<p class=\"schema-faq-answer\">Research shows the\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7871530\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426645\">best dose is from 3 to 5 grams per day<\/a>\u00a0for most individuals. However, as Clear notes, the research-backed dose of 0.1 grams of creatine per kilogram of body weight means some larger individuals will need more than 5 grams per day to see optimal results.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1737568054901\"><strong class=\"schema-faq-question\">Does creatine make you gain weight?<\/strong> <\/p>\n<p class=\"schema-faq-answer\">Creatine may help\u00a0<a href=\"https:\/\/health.clevelandclinic.org\/just-started-exercising-gaining-weight\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426646\">increase your lean muscle mass<\/a>, which can, in turn, increase your overall body weight. This overall increase in lean body mass will likely improve your body composition, as creatine supplementation does not impact your fat mass. \u201cGood quality randomized controlled trials (one week to two years in duration)\u00a0<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-021-00412-w#ref-CR86\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426647\">show creatine supplementation does not increase fat mass<\/a>. Acute creatine supplementation (seven days) had no effect on fat mass in young and older adults; however,<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-021-00412-w#ref-CR87\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"426648\">\u00a0fat-free mass increased<\/a>.\u201d<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/best-creatine-for-men\/\">The Best Creatine Supplements for Men for Muscle Growth and Enhanced Recovery<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Creatine is a popular muscle-building supplement, and for good reason. It\u2019s one of the\u00a0most research-backed supplements for muscle growth and recovery. While some people associate creatine with weightlifters or bodybuilders, it\u2019s a great supplement for anyone looking to build muscle. There are tons of creatine supplements, including powders, pills, and gummies. These supplements use various forms of creatine&#8230;<br \/>\nThe post The Best Creatine Supplements for Men for Muscle Growth and Enhanced Recovery appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":12581,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/90019"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=90019"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/90019\/revisions"}],"predecessor-version":[{"id":90029,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/90019\/revisions\/90029"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/12581"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=90019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=90019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=90019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}