Review of the best according to the editorial board. On the selection criteria. This material is subjective and does not constitute advertising and does not serve as a purchase guide. Before buying, you need to consult with a specialist.
Creatine is synthesized in the human body from amino acids (arginine, glycine and methionine). In skeletal muscle fibers, it regulates energy metabolism and contractility. In the human body, about 150 g of creatine is constantly present, however, with increased loads, this amount is considered deficient.
It is possible to change this situation with nutrition or sports supplements. But it should be borne in mind that in order to replenish the daily dose of this substance, an athlete with an average weight of 70 kg needs to eat 1 kg of red meat. Therefore, it is much easier to close the deficit with special supplements. The most researched of these is creatine monohydrate.
Sports supplements with creatine can help you achieve the following:
- increase the body's endurance;
- give extra energy;
- accelerate the set of lean muscle mass;
- neutralize the effect of lactic acid;
- increase the volume and relief of muscle tissue;
- reduce the recovery time after the training process;
- increase muscle resistance to micro damage;
- preserve strength and muscle mass while losing weight;
- improve blood composition indicators.
Creatine is also actively used in the treatment or for the prevention of pathologies of the cardiovascular system, with malignant tumors and in order to maintain the nervous system. In this review, we've rounded up the best keratin supplements in capsule / tablet and powder form. When selecting the nominees, attention was paid to the composition, quality, assimilation and solubility.
- Ranking of the best creatine supplements
- Best Creatine Supplements Capsules and Pills
- Optimum Nutrition Creatine 2500
- Now Foods Sports Kre-Alkalyn Creatine
- Life Extension Creatine Capsules
- EFX Sports Kre-Alkalyn EFX
- Vplab Creatine Capsules
- XXI Power Super Creatine
- G.E.O.N. Crea Strike
- Best Creatine Powder Supplements
- Optimum Nutrition Creatine Fine Powder Unflavored
- Doctor's Best Pure Creatine Powder
- California Gold Nutrition Creatine Powder
- ALLMAX Nutrition Creatine Powder
- GAT Creatine
- RSP Nutrition Micronized Creatine Powder
- Rline Creatine Simple
- Be First Creatine Micronized Powder
Ranking of the best creatine supplements
|Nomination||a place||Name of product||price|
|Best Creatine Supplements Capsules and Pills||1||Optimum Nutrition Creatine 2500||RUB 1,490|
|2||Now Foods Sports Kre-Alkalyn Creatine||2 394 RUB|
|3||Life Extension Creatine Capsules||604 RUB|
|4||EFX Sports Kre-Alkalyn EFX||1 104 rub.|
|5||Vplab Creatine Capsules||RUB 790|
|6||XXI Power Super Creatine||388 r|
|7||G.E.O.N. Crea Strike||RUB 1,250|
|Best Creatine Powder Supplements||1||Optimum Nutrition Creatine Fine Powder Unflavored||860 RUB|
|2||Doctor's Best Pure Creatine Powder||RUB 940|
|3||California Gold Nutrition Creatine Powder||2 420 RUB|
|4||ALLMAX Nutrition Creatine Powder||1 197 RUB|
|5||GAT Creatine||RUB 1,550|
|6||RSP Nutrition Micronized Creatine Powder||RUB 930|
|7||Rline Creatine Simple||640 RUB|
|8||Be First Creatine Micronized Powder||490 rbl.|
Best Creatine Supplements Capsules and Pills
It is more convenient to use creatine in a tablet or capsule form of release, since it does not require preliminary dissolution. It is also more convenient to take such supplements with you to the gym.
Optimum Nutrition Creatine 2500
The first place in our review went to the popular keratin capsules from the American brand Optimum Nutrition. Each serving of this nutritional supplement contains 2.5 g of creatine monohydrate with increased absorption. The main purpose of this product is to increase strength and endurance. Approved for use by healthy people over 18 years of age.
This supplement is sold from Optimum Nutrition in 200 or 100 capsules in a large dark bottle. The manufacturer recommends taking them 2 pieces (1 serving) twice a day. It is advisable to do this before and after exercise. Be sure to drink this product with juice or other favorite drink. Some people start taking creatine from the loading phase (20 g) for a week, so they take 16 capsules every day.
Athletes speak very well of Optimum Nutrition Creatine. They note that this dietary supplement strongly influences their training process and increases strength indicators. This creatine is convenient to take. It helps to strengthen muscles, gives strength during training, and acts on the further recovery of muscle fibers. Against the background of its use, fluid does not retain in the body and there are no side effects from the gastrointestinal tract.
- pure creatine;
- quickly absorbed;
- capsules are easy to swallow;
- increases power performance;
- promotes the restoration of muscle fibers;
- does not cause side effects.
- not identified.
Now Foods Sports Kre-Alkalyn Creatine
The well-known brand Now Foods has a line of Sports products, within which they release the product Kre-Alkalyn. It is a patented, pH stable, buffered creatine. This form gets into the muscle cells, keeping it clean and efficient. The dietary supplement is not suitable for use by children. And adults using this dietary supplement shouldn't have severe kidney problems.
Now Foods Sports Kre-Alkalyn is available in standard size gelatin capsules, packed in orange plastic bottles in quantities of 240 or 120. It is recommended to take them 2 pieces 2-4 times a day. It is important to drink plenty of fluids throughout the day. Capsules are swallowed quite easily. But some complain about the appearance of heartburn after using this remedy.
According to reviews, this dietary supplement from Now Foods Sports really works. This creatine helps the athlete's body to maintain maximum performance throughout an intense workout. It also promotes rapid muscle gain. This product performs well as a primary source of energy for muscle tissue.
- pure and easily digestible creatine;
- easy-to-swallow capsules;
- increases efficiency;
- promotes a dynamic set of muscle mass;
- gives endurance and energy.
- in some it provokes heartburn.
Life Extension Creatine Capsules
In our roundup of the best, we also included creatine from the American manufacturer Life Extension. This supplement contains 1000 mg of creatine monohydrate as well as 12 mg of vitamin C per serving.This tool helps you see the results of your workouts in a relatively short time. In addition to athletes, this supplement can be useful for people with muscle atrophy, neuromuscular disorders and diseases of the cardiovascular system.
Life Extension Creatine is available in vegetable capsules. They are placed in a white bottle made of opaque plastic in the amount of 120 pieces. It is recommended to take 2 capsules twice a day. Be sure to drink this supplement with water or juice. It is better for persons with problem kidneys to refrain from using such dietary supplements.
From consumer reviews, it becomes obvious that this creatine fully lives up to all the manufacturer's promises. Endurance is noticeably increased, and the body recovers faster after strength training. Usually, the product is well tolerated, but in some individuals this additive causes bloating and other discomfort from the gastrointestinal tract.
- creatine and vitamin C;
- capsules are swallowed without problems;
- increases the body's endurance;
- helps you recover faster after strength training.
- in some it causes bloating.
EFX Sports Kre-Alkalyn EFX
The American brand EFX Sports produces the Kre-Alkalyn EFX additive. The main active ingredient is buffered creatine monohydrate, which contains 1.5 g in each dose. A distinctive feature of this active ingredient is the correct acidity. It allows you to obtain stable molecules of creatine monohydrate.
Kre-Alkalyn EFX capsules have a purple gelatinous shell. They are in a plastic black jar in the amount of 120 or 240 pieces. As a dietary supplement, it is recommended to take 2 capsules 30 minutes before training and 2 capsules after training. When using this dietary supplement, it is important to adhere to a good drinking regime.
Consuming Kre-Alkalyn EFX can speed up metabolism, increase strength and improve endurance. In the reviews, consumers note that already in the first classes, against the background of the use of this supplement, you can easily add 2-5 repetitions to each set of strength exercises. This creatine is relevant for the gym, cardio, and martial arts enthusiasts.
- buffered creatine monohydrate;
- capsules are easy to swallow;
- increases endurance;
- increases power performance;
- speeds up metabolism.
- weak swelling of soft tissues.
Vplab Creatine Capsules
In the UK, Vplab makes Creatine Capsules to keep up with the American dietary supplements included in this review. One serving contains 3 g of creatine monohydrate. This active ingredient contributes to the production of additional energy, muscle growth, improved physical performance and a decrease in fat reserves.
The Vplab Creatine sports supplement is available in capsule form. There are 90 of them in a black plastic bottle. One serving is 3 capsules to be taken at one time before training. Duration of use is 6 weeks. With heavy physical exertion, it is possible to take 4 capsules at once. Be sure to drink dietary supplements with plenty of water or juice. This tool is approved for use from 18 years old.
According to reviews, while using Vplab Creatine Capsules, even after especially hard workouts, you do not feel exhausted. With this supplement, fat goes away faster, and muscles grow faster. Although the capsules are quite large (2 cm in length), they are smooth and swallow almost as a problem. The agent has good tolerance, but it retains fluid, so soft tissue edema appears.
- pure creatine at a high dosage;
- capsules are swallowed practically without problems;
- promotes fat burning;
- causes rapid muscle growth;
- increases endurance.
- retains fluid.
XXI Power Super Creatine
Russian brand XXI Power produces Super Creatine additive. It is a highly purified creatine monohydrate with no traces of creatinine. Each serving contains 5 g. When using this supplement, an increase in the level of extreme loads, an increase in strength and endurance is observed. Its main value is manifested in a short-term release of explosive energy.
XXI Power Super Creatine is on sale in small capsules. Each black plastic bottle can contain 100 or 200 of them. A single dose is 10 capsules. In the maintenance phase, they are taken once a day. And at the loading stage, 40-50 capsules per day can be taken for 5 days. During this time, it is important to drink plenty of fluids.
Consumers often speak well of XXI Power Super Creatine. However, they point out that this product is not intended for beginners. The pumping effect will be noticeable if you already have sufficient training experience. This dietary supplement allows you to train harder for a longer period. Great for sprint distances, running, swimming and any strength sports.
- highly purified creatine monohydrate;
- small capsules are easy to swallow;
- allows you to train harder and longer;
- gives a noticeable muscle pumping effect.
- you need to take 10 capsules at a time.
G.E.O.N. Crea Strike
Russian brand G.E.O.N. produces a useful sports supplement Crea Strike. This product is based on the water-soluble form of creatine – tricreatine citrate. It is possible to get 3 creatine molecules at once from this substance. The active substance in this form is absorbed as fully and quickly as possible.
G.E.O.N. Crea Strike is sold in pill form. They are packed in a dark blue transparent plastic bottle in the amount of 120 pieces. One serving is 3 tablets (3.0 g total tricreatine citrate). It is recommended to take the supplement 1 piece 3 times a day or 3 pieces at a time. Do it correctly 30 minutes before or 1 hour after the main meal.
According to reviews, G.E.O.N. Crea Strike gives quick and noticeable results even for those who cannot boast of this when using the classic form. This supplement provides the body with the energy for short but powerful physical exercise and allows for faster recovery from grueling competition or training. This product is usually well tolerated, but occasionally causes stomach discomfort.
- water-soluble form of creatine;
- only 3 tablets per day;
- provides the body with energy;
- helps to recover faster after grueling workouts.
- for some it causes stomach discomfort.
Best Creatine Powder Supplements
Extra fine powder of creatine promotes better dissolution and absorption. With the use of such additives, the likelihood of side effects is usually minimized.
Optimum Nutrition Creatine Fine Powder Unflavored
Among powdered creatines, a supplement from the Optimum Nutrition brand is very popular. This product is manufactured using Creapure. This means that creatine monohydrate is used as pure as possible. Each serving of the dietary supplement contains 5 g. The product is not intended for persons under 18 years of age.
This supplement is sold from Optimum Nutrition in black bottles made of dense plastic of 0.3, 0.6 or 1.2 kg. The powder is very fine and mixes easily with liquids, maintaining the homogeneity of the resulting drink for a longer time. The set includes a rounded measuring spoon. The contents of one spoon are diluted in 200-300 ml of water or juice. The frequency of receptions differs depending on the goals pursued.
Professional athletes highly praise this supplement from Optimum Nutrition. But they note that the result can be imperceptible if you work in the gym at half strength and eat poorly. However, the product itself can provide power to every muscle. This supplement gives an excellent increase in strength. However, some begin to note problems with the joints against the background of the use of this dietary supplement, therefore, they combine it with chondroprotectors.
- finely dispersed structure;
- tasteless powder;
- provides power to every muscle;
- gives strength and energy;
- gives an excellent increase in strength.
- in some it provokes the occurrence of articular pathologies.
Doctor's Best Pure Creatine Powder
Our review also includes creatine powder from the popular American brand Doctor's Best. Each serving of this product contains 5 g of creatine monohydrate. It is free from GMO elements, gluten and soy. It is a ready-made source of energy. The powder dissolves quickly, has no taste or unpleasant odor.
This supplement from Doctor's Best is sold in white plastic cans of 300 g. Dissolve 1 scoop of powder in 240 ml of juice or your favorite drink. Consume 20-25 g for 4-5 days. And then maintain the level of creatine, consuming 5-7 grams per day. At the same time, it is recommended to drink as much liquid as possible throughout the day.
There are mostly positive reviews about this supplement. Many people love how this creatine promotes muscle recovery after intense workouts. It perfectly helps the growth of muscle mass, gives energy, strength and endurance. The additive is well tolerated and does not cause gastrointestinal discomfort, joints or swelling.
- high-quality, instant creatine;
- effectively restores muscle tissue after training;
- gives strength and energy;
- promotes muscle growth;
- does not cause problems with the gastrointestinal tract or joints.
- not identified.
California Gold Nutrition Creatine Powder
The American brand California Gold Nutrition produces Creatine Powder. Each serving of this product contains 5 g of creatine monohydrate. The product is free of sweeteners, flavors, colors, fillers and other unhealthy ingredients. This creatine powder has many uses.
This supplement is sold from California Gold Nutrition in black cans of 454 g. A serving of fine powder (1 scoop = 5 g) is mixed with 180-240 ml of water or fruit juice. To improve this process, it is advisable to use a shaker or electric blender. Also, this creatine powder can be added to smoothies, gainers, cocktails and other healthy sports nutrition drinks.
According to reviews, California Gold Nutrition Creatine is working. The result from its application becomes noticeable after a few days. During intensive training, strength is maintained until the very end, and after that the body recovers faster. This supplement is relevant for those who are strenuously trying to build muscle. The product is well tolerated, but the retention of excess fluid in the body is possible.
- pure creatine without harmful additives;
- a variety of uses;
- the result is noticeable after a few days of use;
- helps the body recover faster;
- promotes muscle growth.
- possible fluid retention in the body.
ALLMAX Nutrition Creatine Powder
Canadian manufacturer ALLMAX Nutrition produces creatine powder, which has international GMP product quality certificates. Each serving of this supplement contains 5 g of creatine monohydrate. The product contains no banned substances and is kosher. Recommended for people over 18 years of age.
ALLMAX Nutrition Creatine Powder Supplement is sold in beautiful blue 0.4kg or 1kg plastic cans. This micronized creatine is a lightweight powder. Its particles are 2.5 times smaller than that of most similar products from other manufacturers. The supplement is recommended to be taken daily with water or juice after intense training.
Consumers in reviews note that this tool significantly increases performance during short-term explosive loads, and also gives strength during training. The supplement effectively increases muscle mass, strength and volume. It is easy to take and has excellent tolerance. The only drawback is the lack of a measuring spoon included. But many do not care and they find another way to measure this product.
- certified pure product;
- finest powder;
- gives strength during training;
- noticeably increases muscle mass;
- perfectly tolerated.
- no measuring spoon included.
Our review also includes quality creatine from the GAT brand. This supplement improves endurance and training quality. Each serving contains 5 g of pharmaceutically quality micronized creatine monohydrate. The product is clean of additional and useless components.
The GAT supplement is sold in 1 kg white plastic cans. It is a micronized powder for maximum digestibility and benefits. It is recommended to take 1 serving (5 g in one scoop included in the kit) per day. The powder is pre-mixed with 120 ml of water or fruit juice. It should be borne in mind that simple carbohydrates will help creatine to be absorbed better and faster.
There are mostly positive reviews about the GAT supplement. Consumers love that one can is enough for 200 days of use. They note that there is an effect of the supplement. Most of all, it has an effect on strength endurance at moderately intense loads. Creatine itself is very fine (powder) – it dissolves easily in liquids. Virtually no moisture retention or other side effects.
- quality creatine without additives;
- very fine (powder);
- affects strength endurance;
- muscles are noticeably pumped up;
- the set includes a measuring spoon;
- does not cause pronounced side effects.
- not identified.
RSP Nutrition Micronized Creatine Powder
Powdered creatine is also manufactured by the RSP Nutrition brand. Thanks to this product, this manufacturer helps people to achieve their goals for maintaining health and good physical shape. Each serving of this supplement contains 5 g of premium quality micronized creatine monohydrate.
RSP Nutrition Micronized Creatine Powder can be purchased in white plastic cans of 300 or 500 g. The powder is very fine, reminiscent of powder. It is recommended that you take one serving (1 scoop) of the supplement dissolved in 230-250 ml of cold water (or other beverage) before, during or after your workout. The powder dissolves very easily.
Professional athletes and amateurs alike speak very well of the supplement from RSP Nutrition. They note that this product is comfortable to use and promotes muscle growth, strength, performance, and post-workout recovery. Experienced consumers note that it is important to maintain a good drinking regimen during the use of this product in order to increase efficiency and minimize possible side effects.
- premium quality of the active ingredient;
- very small;
- dissolves easily;
- promotes muscle growth;
- gives strength and energy;
- helps to quickly recover from workouts.
- not identified.
Rline Creatine Simple
The Russian manufacturer Rline releases the Creatine Simple additive. Contains pure creatine monohydrate (5 g per serving). The inclusion of such a tool in the daily diet of an athlete can increase the effectiveness of training in several ways at once. With such an additive, it is much more effective to achieve muscle growth.
This creatine from Rline is sold in transparent plastic jars of 500 g or in Zip-bags of 200 or 1000 g. The set includes a measuring spoon. This product can be consumed in a variety of ways. One of them is to take 5 g of powder, previously diluted in water or juice, 1 time per day for 4 weeks. The supplement is contraindicated in persons under the age of 18.
According to reviews, Rline Creatine Simple is quite a working tool. But many people do not like the fact that the powder does not completely dissolve and the feeling remains that you are drinking water with sand. But the supplement gives a tangible increase in strength. At the same time, the load on the muscles is felt less. The drug is well tolerated, but in some it provokes a strong fluid retention in the body.
- pure creatine without flavors or other additives;
- measuring scoop included;
- gives a tangible increase in strength;
- accelerates the growth of muscle mass.
- poorly soluble in water.
Be First Creatine Micronized Powder
The review of the best creatine supplements is closed by a product from the Russian brand Be First. Creatine Micronized Powder contains 5.5 grams of creatine monohydrate per scoop. A distinctive advantage of this creatine supplement is improved solubility due to the smaller particle size than other similar products.
This remedy from Be First is sold in opaque plastic cans of 300 g. The most common way of using this remedy is with a loading phase. To do this, during the first 5 days, take 15-20 g of supplements, and then switch to a maintenance dose. Or, some take 4-5 g at once every day, which allows you to see noticeable results within a week of use.
Consumers speak very well of such a Russian supplement. They note that against the background of the use of this tool, the recovery process after intense training is noticeably accelerated, endurance improves, fatigue decreases, strength and working weight increase. For some, this product can cause dehydration, but this problem does not arise if you increase your fluid intake throughout the day.
- improved solubility;
- lack of taste;
- accelerates the recovery process after training;
- endurance increases;
- promotes muscle growth.
- can cause dehydration.
Attention! This rating is subjective and does not constitute an advertisement and does not serve as a purchase guide. Before buying, you need to consult with a specialist.