Creatine is a carboxylic acid containing nitrogen and involved in energy metabolism in muscle and nerve cells. It is the main representative of the ergogenic components of sports nutrition. People with active lifestyles need a constant supply of pure creatine. You can get 2 g by consuming more than 1 kg of meat per day or by taking sports supplements.
However, due to the abundance of brands on the market, it is difficult to find a really high-quality product. The ranking of creatine supplements below will help you navigate.
How do I choose creatine?
According to professional athletes, there are two main factors to consider when choosing creatine:
- Quality - don't chase the price. The most expensive product is not always the best.
- Release form - it is worth giving preference to the additive in powder, it is safer compared to capsules, and at the same time it costs less.
There are different types of creatine, including monohydrate, citrate, malate, phosphate, tartrate, etc. Experts note that the first type is the most useful and effective. It is he who contributes to gaining mass, other varieties are advertising, their action is not supported by anything.
You can pick up creatine with a transport system. This is a combination of a supplement and substances that accelerate the flow of creatine into the muscle tissue, which contributes to its faster absorption. For best results, creatine is most often taken in combination with carbohydrates (washed down with juice), but also combined with protein, taurine, carboxylic acid and L-glutamine.
Creatine comes in 4 forms:
- capsules;
- powder;
- tablets;
- liquid.
In action, they are no different from each other, you need to choose the form that is easier to accept. For example, powder needs to be poured with water or other drinks and mixed thoroughly, while capsules and tablets are simply washed down with liquid.
However, proponents of powdered creatine argue that it is safer in composition and contains pure substance without impurities.
In liquid form, the additive has long ceased to be popular due to the fact that it is unstable and loses its beneficial properties faster than other forms.
In addition, when choosing creatine, you need to pay attention to the following factors:
- shelf life;
- the integrity of the packaging;
- the presence of taste;
- lack of smell;
- the ability to dissolve in water (if it is a powder).
Rating of the best manufacturers
List of sports nutrition companies that have secured their place of the best:
- OptimumNutrition;
- Olimp;
- BPI Sports;
- BioTech;
- Scitec Nutrirtion.
Their products are considered high quality and safe. In order not to get lost in the abundance of brands, you can focus on the below presented rating, based on the statistics of creatine sales by major online stores in 2018.
Creatine Powder by Optimum Nutrition
It occupies the top line of the TOP due to the fact that creatine is presented in it in a finely dispersed state. This allows it to be absorbed faster from the gastrointestinal tract and transported to muscle tissue. There are no impurities. The surge of energy is observed 15 minutes after ingestion.
The choice of dietary supplements is also based on its assistance in the healing of microtraumas and ruptures after intensive training in the gym.
The price for 600 g is about 1400 rubles.
Creatine Xplode Powder by Olimp
It takes second place for a reason: it contains 6 types of creatine, as well as taurine. Does not contain impurities, carbohydrates and fats.
It is chosen by professional powerlifters and bodybuilders, as this dietary supplement increases endurance and helps to accelerate the process of gaining muscle mass. It improves athletic performance and eliminates the feeling of fatigue, and is also well absorbed.
Cost for 500 g - 1800 rubles.
Micronized Creatine Powder by Optimum Nutrition
The large number of sales of this supplement is due to the fact that after taking creatine, athletes report high performance during training. It is well absorbed and does not cause side effects.
The cost of 600g is 1350 rubles.
Creatine Monohydrate by BioTech
The composition of the dietary supplement is monohydrate without impurities. Customers report rapid muscle growth and regeneration after intense workouts. Increases endurance and strength, helps to recover from physical activity.
The price for 500 g is about 600 rubles.
Creatine Monohydrate by Scitec Nutrition
I got into the rating due to the fact that it contributes to better muscle nutrition due to hydration (they are filled with fluid). Provides energy during strength and vigorous exercise. In addition, dietary supplements normalize cholesterol levels and reduce the rate of protein breakdown.
One kilogram of the supplement will cost 950 rubles.
Build-HD by BPI Sports
Increases muscle tissue through hydration. The constituents taurine, antioxidants and aspartic acid are responsible for male hormone production and endurance.
Available in American stores. Price ranges from $ 13 for 400 g.
Creatine Monohydrate by Ultimate Nutrition
There are no impurities in the composition. Due to the small form of granules, it increases efficiency, gives relief and volume to muscles, fills with energy. Affects the acceleration of recovery processes. It is well absorbed from the gastrointestinal tract and transported faster to muscle tissue.
Price 300 g - 420 rubles.
Fierce by SAN
Creatine with a better transport system, the composition is enriched with active substances (citrulline, agmatine), which contribute to the rehabilitation of muscle cells.
The cost of 718 g is about 2,100 rubles.
Platinum Creatine by Muscletech
Refers to conventional micronized monohydrates (powder consisting of small particles) without impurities. The popularity is caused by active advertising and constant promotions for the purchase of the product. Its advantage is its easy solubility, due to which the dietary supplement is quickly absorbed.
A 400 g package will cost 1,200 rubles.
Pure Creatine Monohydrate by MEX
Contains 4 types of creatine. Suitable for any athlete, increases strength and endurance, promotes muscle growth. The indisputable advantage is the help of the supplement in the breakdown of fat and stimulation of the cardiovascular system.
For 454 g you will have to pay 730 rubles. You should buy only in trusted places, as you can often encounter a fake.
Expert opinion
Athletes prefer monohydrates from the following companies:
- Optimum Nutrition;
- Ultimate Nutrition;
- Dymatize.
Also, many believe that the result is most effective when using creatine with a transport system.
Why is creatine capsule not ranked?
The composition of creatine in powder and capsules is identical, but it is believed that in the latter form it is ineffective. This is due to the fact that dubious ingredients are often added to capsule supplements. Professionals prefer creatine in powder form because it is safe and effective.
