Creatine is one of the most researched and effective supplements for building muscle and improving athletic performance. Here’s our expert guide to choosing the right creatine supplement.
Why Creatine Works
Creatine monohydrate increases your muscles’ phosphocreatine stores, allowing you to produce more ATP energy during high-intensity exercise. This translates to:
- Increased strength – Lift heavier weights
- More muscle mass – Enhanced protein synthesis
- Better recovery – Reduced muscle damage
- Improved brain function – Cognitive benefits
Our Top Pick: Optimum Nutrition Micronized Creatine
After testing dozens of creatine supplements, Optimum Nutrition Micronized Creatine Monohydrate stands out as our top recommendation.
Why We Recommend It:
- Micronized for better absorption and no gritty texture
- Pure creatine monohydrate – the most studied form
- Unflavored – mixes into any beverage
- Trusted brand with decades of quality
- Excellent value at under $0.10 per serving
How to Use Creatine
Loading Phase (Optional): 20g daily for 5-7 days
Maintenance: 3-5g daily
Take with carbohydrates for better absorption. Timing doesn’t matter much – consistency is key.
Shop Our Recommended Creatine
Frequently Asked Questions
Is creatine safe?
Yes. Creatine is one of the most studied supplements with an excellent safety profile. It’s been used safely for decades.
Will creatine make me bloated?
You may retain some water initially, but this is intramuscular water that makes muscles look fuller, not subcutaneous bloating.
Do I need to cycle creatine?
No. You can take creatine continuously without cycling.