Creatine Supplements: Which One Is Best for Strength Gains? Top 5 Formulas for athletes

1) Optimum Nutrition Micronised Creatine Monohydrate

Optimum Nutrition's creatine powder stands out for its high-quality micronised creatine monohydrate formula. The micronisation process makes the powder mix easily with water or your protein shake.

Each serving gives you 5 grams of pure creatine monohydrate. This amount matches the standard daily dose shown to boost muscle strength and size when combined with weight training.

The product contains no fillers or additives, just pure creatine monohydrate known for its consistent quality. You won't find any artificial flavours or colours in this supplement.

Research shows this form of creatine helps increase your physical performance during intense exercise. It also aids in muscle recovery after your workouts.

The powder dissolves well without clumping, making it easy to take. You can mix it into any drink without worrying about taste since it's unflavoured.

This creatine supplement undergoes testing for banned substances, giving you peace of mind about its purity. The affordable price point makes it a practical choice for daily use.

2) Crazy Nutrition Creatine

Crazy Nutrition's Ultimate CRN-5 stands out with its unique blend of five different types of creatine. You get 5 grams of creatine plus added electrolytes in each serving.

The formula helps your muscles stay hydrated during workouts. This extra hydration can help you push through tough training sessions with more strength and energy.

Your body gets better creatine absorption thanks to the varied creatine blend. The mix includes creatine monohydrate along with other forms that work together to support muscle growth.

Multiple reviews rank this supplement highly for muscle gains and strength improvements. You'll find it mixes well with water and doesn't leave a gritty texture.

The added electrolytes set this product apart from basic creatine supplements. Your muscles need proper hydration to perform at their best, and this formula helps meet that need.

3) Myprotein Creatine Monohydrate

Myprotein Creatine Monohydrate stands out as a trusted supplement for strength gains. You'll find it's one of the most pure and widely tested forms of creatine available.

The powder dissolves well in water or your favourite drink. You can easily mix it into your post-workout shake without dealing with any odd taste or texture issues.

For best results, take 5 grams daily after your workout. You might choose to do a loading phase of 20 grams per day for the first week to speed up muscle saturation, though this isn't required.

The simple formula means you're getting pure creatine monohydrate without unnecessary additives. You'll appreciate that it's unflavoured, giving you the freedom to mix it with any beverage you prefer.

This supplement offers excellent value for money. Because creatine monohydrate is the most researched form, you can trust that you're investing in a proven product that supports your strength training goals.

4) Cellucor Cor-Performance Creatine

Cellucor COR-Performance creatine delivers 5 grams of creatine monohydrate per serving, which is the scientifically-backed daily amount for improving strength and muscle performance.

The supplement uses micronised creatine monohydrate, which mixes better with liquids and may be easier for your body to absorb compared to standard creatine powder.

You can choose between unflavoured and flavoured options. The unflavoured version is very cost-effective, costing about 2.8 pence per gram.

You can take this supplement before, during, or after your workout by mixing one serving with 240-300 ml of cold water or your preferred drink.

This creatine supplement contains no fillers or unnecessary ingredients. It's a straightforward product from a company that has been making sports nutrition supplements for more than 20 years.

5) Dymatize Creatine Micronised

Dymatize's micronised creatine stands out for its science-backed approach to quality. The brand focuses on maximising absorption through its micronisation process.

The micronisation technique means the creatine molecules are split into smaller pieces. This creates a powder that mixes more easily with liquids and may be gentler on your stomach compared to regular creatine.

When you choose Dymatize, you get a pure creatine monohydrate product without any unnecessary additives. The fine powder dissolves quickly in water or your preferred drink, making it convenient to take before or after training.

You can expect the same strength and muscle-building benefits as other high-quality creatine supplements. The main advantage is the improved mixing ability and potential for better absorption due to the smaller particle size.

Take 5 grams daily to support your training goals. You can mix it with water, juice, or your post-workout shake. The neutral taste won't interfere with your drink's flavour.

6) BulkSupplements

BulkSupplements makes high-quality creatine monohydrate that comes in simple packaging without any unnecessary additives or fillers. The micronised powder mixes easily with water or your favourite drink.

You can purchase this creatine in large quantities, which makes it one of the most budget-friendly options available. A 1kg pouch costs about 18p per serving and can last up to 200 days.

The company offers pure creatine monohydrate with 5 grams per serving, which is the standard recommended daily dose for muscle strength and performance. This straightforward formula makes it an excellent choice if you prefer supplements without extra ingredients.

If you're new to creatine supplementation, BulkSupplements is particularly suitable for beginners. The simple formula and affordable price point make it easy to start and maintain your creatine routine.

The powder comes in resealable pouches that help maintain freshness. You'll need to store it in a cool, dry place to prevent clumping.

7) Universal Nutrition Creatine

Universal Nutrition Creatine offers a straightforward and affordable creatine supplement. You can get 120 grams for £6.20, which makes it one of the more budget-friendly options available.

The product contains pure creatine monohydrate without any additional ingredients. You'll get 5 grams of creatine per serving, which matches the recommended daily dose for maintaining muscle strength and power.

Universal Nutrition also offers creatine in chewable form, giving you a convenient alternative if you struggle with powder supplements. The chewable tablets provide the same benefits while being easier to take on the go.

You should mix the powder form with water or your preferred drink. The unflavoured powder dissolves fairly well and doesn't have a strong taste, making it easy to add to your daily routine.

The simple formula means you won't get any extra supplements or ingredients you might not want. This makes it a good choice if you prefer to keep your supplement routine basic and focused solely on creatine's benefits.

8) RSP Nutrition Creatine Monohydrate

RSP Nutrition offers a pure micronised creatine monohydrate powder that provides 5g per serving. The simple, unflavoured formula makes it easy to mix with your favourite drinks or other supplements.

You can take this supplement before, during, or after your training sessions. On rest days, it's best to take one serving in the morning with water or your preferred beverage.

The pharmaceutical-grade creatine supports muscle growth and strength gains while minimising water retention. Its micronised form helps it dissolve more easily in liquids.

Each container provides 60 servings of pure creatine monohydrate. The straightforward formulation means you're getting creatine without any unnecessary additives or fillers.

9) Beast Sports Nutrition Creatine

Beast Creature contains five different forms of creatine to help you build muscle and increase strength. You can choose between powder or capsule forms based on your preference.

The company has earned recognition for its quality supplements. Their creatine product won supplement of the year in 2014 and 2015, showing its popularity among fitness enthusiasts.

You'll find this supplement helpful for improving your athletic performance. The blend of different creatine types aims to enhance absorption and effectiveness for your training sessions.

Beast Sports Nutrition manufactures their products in Florida. Their creatine formula focuses on supporting muscle growth and reducing recovery time between workouts.

When choosing this supplement, you can expect the same benefits as other high-quality creatine products. These include increased strength during weight training and better muscle gains from your workouts.

The powder mixes easily with water or your favourite drink. For best results, take it consistently as part of your daily supplement routine.

10) Bulk Powders Creatine Monohydrate

Bulk Powders offers a pure creatine monohydrate supplement that provides excellent value for your money. Their product is one of the most affordable creatine options available, costing as little as £0.18 per serving for a large bag.

The powder comes in various sizes, from small pouches to bulk bags up to 11 pounds. This gives you the flexibility to try a smaller amount or stock up for long-term use.

The mixability of this creatine powder is impressive, dissolving well in water or your favourite drink. It has minimal taste, making it easy to add to your daily supplement routine.

Each serving provides 5 grams of pure creatine monohydrate with no added ingredients. The powder is unflavoured and free from fillers, which means you're getting exactly what you need for muscle growth and strength gains.

You can take this supplement before or after your workout. For best results, take 5 grams daily with water, even on rest days.

Understanding Creatine

Creatine is a natural compound that provides energy to your muscles during exercise. Multiple studies show it's one of the safest and most effective supplements for building strength and muscle mass.

How Creatine Works in the Body

Your muscles store creatine as phosphocreatine, which helps create ATP - the primary energy source for muscle contractions. When you lift weights or perform intense exercise, your body uses this stored creatine to produce more ATP quickly.

Taking creatine supplements raises your muscle's phosphocreatine stores above normal levels. This extra energy allows you to:

• Lift heavier weights

• Perform more repetitions

• Recover faster between sets

• Train harder for longer periods

Different Forms of Creatine

Creatine monohydrate remains the most researched and proven form of creatine supplementation. It's also the most cost-effective option.

Newer forms include:

• Creatine HMB

• Creatine citrate

• Buffered creatine

• Creatine ethyl ester

These alternative forms often cost more but haven't shown clear advantages over the standard monohydrate version in research studies. Many of these newer varieties claim superiority without strong scientific backing.

For most people, creatine monohydrate offers the best combination of effectiveness, safety, and value.

Factors to Consider

Two key aspects affect how well creatine supplements work in your body: the quality of ingredients and how easily your body can use them.

Purity and Quality

Creatine supplements vary widely in quality. Look for products tested by independent labs to verify their contents.

Choose brands that list "creatine monohydrate" as the main ingredient. This form has the most research backing its effectiveness.

Check the label for third-party certifications from organisations like Informed Choice or NSF International. These verify that the product is free from banned substances.

Absorption Rates

The type of creatine affects how well your muscles can use it. Creatine monohydrate offers excellent absorption.

Take your creatine with carbohydrates to help it enter your muscle cells more effectively.

Your age and exercise type influence absorption. Weight training at 70-85% of your maximum effort helps your body use creatine more efficiently.

Mix your creatine powder thoroughly in liquid to ensure proper dissolution. Undissolved powder won't absorb as well in your system.

Frequently Asked Questions

Creatine supplements enhance muscle strength, promote muscle growth, and boost athletic performance when combined with proper training. Research shows creatine monohydrate as the most effective form for increasing lean body mass and strength gains.

What are the top creatine supplements for maximising muscle growth?

Optimum Nutrition Micronised Creatine Monohydrate leads the market with its pure formula and excellent absorption rate.

Crazy Nutrition Creatine offers a premium blend specifically designed for muscle growth and recovery.

Myprotein Creatine Monohydrate provides a cost-effective option without compromising on quality or results.

How does creatine monohydrate compare to other forms for strength enhancement?

Creatine monohydrate remains the most studied and proven form for strength gains and muscle growth.

This form has superior absorption rates and better stability compared to other variants.

Are there specific creatine products recommended for men to increase strength gains?

Cellucor Cor-Performance Creatine works exceptionally well for men focused on strength training.

Dymatize Creatine Micronised offers rapid absorption, making it ideal for post-workout recovery.

Can women benefit from creatine for strength training, and what products are suitable?

Women gain similar strength benefits from creatine as men, with studies showing improvements in lean muscle mass and performance.

Optimum Nutrition and Myprotein options work equally well for women, with precise dosing options.

What usual side effects might one encounter with creatine supplementation?

Minor water retention may occur during the first week of supplementation.

Some people might experience mild digestive discomfort, which typically resolves by taking creatine with plenty of water.

Which brands of creatine are recognised for their effectiveness and quality?

Optimum Nutrition and Myprotein maintain strict quality control and third-party testing standards.

Crazy Nutrition and Cellucor consistently receive high ratings for purity and effectiveness.

Dymatize offers laboratory-tested products with guaranteed creatine content.