But, with so many products on the market, it can be hard to know what to choose.
The products recommended here were selected on the basis of expert recommendations and scientific research supporting their use.
Creatines primary role in the body is to combine with a phosphoryl group to form phosphocreatine.
The creatine kinase (CK) enzyme facilitates this reaction.
We chose the products in this article based on expert recommendations and scientific research supporting their use.
Read on to learn which supplements we recommend, plus the latest research on the potential benefits of creatine.
Creapure is the most widely studied jot down of creatine monohydrate, and is a safe supplement.
This system is widely used to identify, assess, and control food production health risks.
Its also vegan, kosher, and halal certified.
Plus, creatine monohydrate supplementation may enhancemuscle and brain phosphocreatine levels, says Pace.
Pace recommends Optimum Nutrition Micronized Creatine Capsules for those who would prefer a capsule instead of powdered creatine.
She recommends it because its a high-quality creatine monohydrate that has been third-party tested for quality assurance.
She notes that one of the biggest issues with supplements is that people often forget to take them.
Each gummy contains 1.5 g of creatine monohydrate, making dose adjustments easy.
Three flavors are available, including orange, blue raspberry, and watermelon.
Plus, its certified by Informed Sport, making it a great choice for athletes.
She recommends blending it into smoothies or milk, as it doesnt mix as well in a shaker bottle.
Jenn Schmidt, RDN, specializes in performance nutrition and overall wellness.
According to Schmidt, creatine is one of the most well-researched and effective supplements for training and athletic performance.
Beta-alanine may cause atingling sensationin sensitive individuals.
Plus, studies show thatcaffeinehelps with exercise performance by enhancing muscular endurance, movement velocity, and muscular strength.
It may also improve jumping, sprinting, and throwing performance.
According toresearch, beta-alanine supplementation of 4 to 6 g for two to four weeks may improve exercise performance.
One serving of Naked Energy pre-workout contains 2 g of beta-alanine.
More research is needed to determine its effects on strength and endurance performance of longer than 25 minutes.
Choosing a Creatine Supplement
While supplements are not regulated by theU.S.
Food and Drug Administration (FDA), there are certain markers of quality to watch for.
Pace recommends focusing on product purity, manufacturer reputation, and ingredient quality when selecting a creatine supplement.
Choose a third-party certified supplement with the label NSF or Informed Sport for extra quality assurance, she adds.
Creatine dosing is determined by your body weight.
Once the loading period is over, its followed by maintenance dosing.
With creatine, more is not necessarily better.
Still, people who have preexisting liver and kidney conditions should discuss creatine with their doctors.
When choosing a creatine supplement, look formicronized creatinesupplements.
Its thought that creatine supplementation in these situations enhances recovery during short rest periods, thereby reducing muscle fatigue.
This can lead to increases in work and power output (measures of endurance performance).
The performance-enhancing effects of creatine appear to decline as the duration of physical activity increases.
Sarcopenia is associated with an increased risk of falls, fractures, and even death.
The research shows that creatine increases functionality and muscle mass in older adults.
Glycogen replenishment promotes recovery and can prevent overtraining during difficult training periods.
This indicates that creatine supplementation may need to change depending on which phase a woman is in.
Pregnant individuals should consult their doctor before using creatine, or any other supplement.
Studiesshow that females tend to have lower creatine levels in the brain.
For post-menopausal females, creatine supplementation can be beneficial for several reasons.
Overall, seems as if creatine supplementation for post-menopausal females effectively improves muscle quality and performance.
This suggests that creatine loading may be an effective strategy for men, but not women, says Chun.
Most people taking creatine dont have to worry about the potential water-retention properties.
They also note that there are no known drug interactions with creatine.
We also chose supplements that are third-party tested, ensuring the highest quality.
But its important to personalize supplementation plans.
Creatine monohydrate powder is the most extensivelystudiedform of creatine.
If you plan to take creatine, creatine monohydrate is a safe and effective option.
German-sourced Creapure is widely considered the best form of creatine.
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