2021's 10 Best
Creatine Monohydrate Supplements

Creatine is one of the fundamental pillars of any bodybuilding or athletic regimen. And it is used to help build muscle mass and strength and increase performance. Aside from building muscle, Creatine also provides a number of other health benefits. These include protection from neurological disease, boosted liver function, and more.

What Is Creatine Exactly?

Creatine occurs naturally in meat and to a small extent dairy. It is a small peptide composed of the amino acids L-Arginine, glycine, and methionine. Creatine is stored in high amounts in skeletal muscle and in lower levels in nearly all cells. Stored creatine is in the form of creatine phosphate (phosphocreatine).

The breakdown of carbohydrates, fats, and ketones produce ATP (adenosine triphosphate). ATP is the fuel cells use for energy. When ATP is used, it is converted into adenosine diphosphate (ADP) and adenosine monophosphate (AMP). Creatine then donates a phosphate group to ADP, turning this molecule back into ATP to complete the cycle.

This allows for optimal energy output and cellular function. This is especially true during bursts of intense exercise where ATP is rapidly used. See the #1 Creatine Monohydrate Supplement now

Different Forms Of Creatine

There are various forms of Creatine out on the market today, each with different ranges of solubility and effectiveness. These forms include Creatine Monohydrate, Micronized, Ethyl-Ester, Citrate, Kre-Alkalyn.

Creatine monohydrate is the most popular and widely researched. It is also the most cost efficient. It is essentially creatine attached to a water molecule to ensure optimal absorption. Creatine monohydrate providess 88% pure creatine per molecule. It is the most bought form of creatine to date, even as newer forms and formulas continue to emerge. See the #1 Creatine Monohydrate Supplement now

As its name implies, micronized creatine is creatine monohydrate that has been micronized. This means that it is molecularly smaller to aid in better absorption. Micronized creatine will disolve faster and stay disolved longer than regular creatine monohydrate.

Creatine ethyl ester is a creatine molecule with an ester attached. This allows for even higher bio-availability. This may make CEE a little more efficient in comparison to creatine monohydrate or micronized creatine. But it is far more expensive, and the powder form of CEE is reported to have an undesirable taste.

Creatine citrate is bonded with citric acid to increase absorption. Creatine citrate is slightly more water-soluble and bio-available. But it is also much pricier than creatine monohydrate.

Kre-Alkalyn creatine uses a patented molecular buffering process. This creates a stable buffered creatine that is less likely to be converted into the waste product creatinine. Again, while effective, it comes with a hefty price tag.

I Eat A High Protein Diet. Do I Really Need More Creatine?

Since creatine is only found in meat, if you are vegetarian or vegan, your dietary intake of creatine will be minimal at best. Even if you do consume meat, creatine can be lost or destroyed during cooking if temperatures rise high enough. Approximately 30% of creatine can be lost in fluid during cooking or degrade into creatinine. See the #1 Creatine Monohydrate Supplement now

Several other factors affect creatine stores aside from meat intake. These include exercise, amount of muscle mass, and levels of hormones like testosterone and IGF-1. So, who benefits the most from taking Creatine?

• Bodybuilders And Athletes
• Elderly Individuals
• Those With Neurodegenerative Conditions
• Vegetarians And Vegans

Effects Of Creatine On Muscle Gain And Performance

There are several ways in which creatine helps enhance muscle growth. Creatine triggers cell volumization, since it causes water retention in muscle cells. This creates additional volume to muscle and provides key hydration to skeletal muscle. The retention of fluid is responsible for the activation of stress response proteins. This consequently leads to muscle protein synthesis for additional growth.

Creatine may also help you minimize muscle breakdown and retain muscle during exercise or a caloric deficit. Creatine can also improve exercise and training sessions. It allows for performing more exercises or repetitions and lifting heavier weights. Both of these help promote optimal muscle growth and performance. See the #1 Creatine Monohydrate Supplement now

Cognitive Effects of Using Creatine

Within cells, energy is stored and transferred by reactions that make and break phosphate bonds. Adenosine diphosphate (ADP) has two phosphate groups bound to it and is stable and low energy. When ADP is converted to ATP, a third phosphate is attached and becomes less stable and has higher energy. When that bond is broken, the released energy can be used within the cell to perform other cellular functions.

Neurons, or brain cells, heavily rely on this energy transfer for healthy neural function. It has been shown that higher levels of creatine in the brain are associated with higher mental performance.

Are There Any Side Effects?

Creatine has been extensively studied and is considered a safe supplement. There is concern that high doses could be associated with heart, liver, and kidney dysfunction. But there is no evidence to substantiate these claims currently.

Users have noticed some other mild common side effects. These includebloating, stomach pain, nausea, diarrhea, and muscle cramping. Even though creatine can create water retention, it is still dehydrating. As such,ample water intake is recommended.

Recommended Dosage

For athletic performance, many dosing regimens have been used. The most popular method is to use a short-term loading dose, followed by a long-term maintenance dose. Loading doses are typically 10-35 grams daily for 4-10 days. Maintenance doses are generally 2-9 grams daily.

Our top 10 list of creatine monohydrate supplements is organized to reflect what you most value in your supplements. First and foremost is quality. All of our top ten supplements meet high standards of quality and come from brands with a proven record in excellence and purity. Another important factor in deciding the top ten was cost. You don’t have to pay through the nose to get a high-quality creatine monohydrate supplement. In addition, all the companies represented on our list have stellar records with customer service and prompt shipping. This ensures that your supplement experience is enjoyable from the first click to your final dose.