Best Creatine For Women | 2020 Useful Buyer’s Guide By An Experienced Athlete
What is the best creatine supplements? There are multiple types of this compound, however, creatine monohydrate is believed to be the most effective and safest one. It is also the most thoroughly studied and the most widely used creatine supplement. Another factor to take into consideration is the number of ingredients. While there is a lot of beneficial nutrients in all sorts of blends, you should better choose a supplement that contains creatine only and no additional ingredients or additives. Also, opt for powdered supplements as they produce better results and are more stable than creatine in the liquid form. We believe that BulkSupplements Creatine Monohydrate Powder fits these criteria best.
Why have we chosen it? This creatine supplement is the most popular among customers. Based on micronized creatine monohydrate, the powder dissolves well in water and is easily absorbed by the body. The supplement is vegan-friendly and free of sugar, gluten, soy or any other harmful additives. The product is cost-efficient as one 35-ounce container includes as many as 400 servings with 2.5 grams of creatine each. This powder works great for those who do bodybuilding and strength training exercises and will help your muscles grow. The product was tested in a lab for purity and quality.
What Is Creatine And How Does It Work?
In a nutshell, if you want to improve your workout performance, creatine supps are exactly what you need. Namely, they will help you build up muscles and make you stronger. How? Well, there is no magic behind creatine. This compound naturally occurs in the body and is created from methionine, glycine, and arginine. These are non-essential amino acids, meaning they are produced by your body and you do not have to get them from the food. In addition, creatine is found in some foods, particularly, meat, eggs, and fish.
So why do you need supplemented creatine? This is an effective and natural way to increase your physical strength, muscle growth, and immunity. Creatine is accumulated in your muscles and serves as an energy reserve. To be precise, creatine is used to produce ATP, a chemical compound that carries energy within cells. So when you do intense workouts, creatine is crucial for recharging your body with energy. This amino acid is used to maintain hydration in the cells, which supports the metabolism of carbohydrates and protein during workouts. It acts as an antioxidant, removing free radicals and facilitating muscle growth and repair.
Scientific Evidence of Creatine Effectiveness
Creatine supplements can aid in restoring damaged muscles. This was confirmed by scientific studies conducted by scientists at Baylor University. The participants of the test group were taking creatine-based supplements after intense exercise (leg presses, curls, etc). As a result, their muscles recovered much faster. And while there is little research regarding creatine’s impact on muscle recovery, its ability to strengthen muscles was confirmed by over 100 studies. These statistics show that 95 times out of 100, taking creatine supplements will enhance your workout results.
For example, the International Society of Sports Nutrition has examined this compound and concluded that when it comes to the growth of lean body mass during workouts, creatine is the most effective supplement for athletes. Moreover, it helps to do tough exercises longer and improves your workout performance. They have revealed that taking approximately 4 grams of such supplement per day is enough to quickly refill creatine stores.
Another team of researchers has found out that creatine supplements can be particularly helpful during intense resistance training as they boost muscle strength and enhance the performance of weightlifters. According to them, taking such supplements results in an 8-percent growth of muscle strength and a 14-percent increase in weightlifting performance.
What Are The Types of Creatine Supplements
There are more than a dozen different types of creatine, however, only three of them are considered to be the most suitable for gym-goers as they are the most stable. These are creatine monohydrate, creatine phosphate, and creatine citrate.
This is the most common type that gives you all the benefits of creatine. In particular, it enhances the performance of lower and upper body exercises and helps your muscles grow. Creatine monohydrate has only a few minor adverse effects, which are related to stomach issues, so it is also the safest solution. It is typically available as a powdered acid and is widely used by athletes.
Multiple studies have been conducted to confirm the efficiency of this kind of ingredient. For example, a team of researchers from France and Australia have analyzed 60 studies and revealed that such supplements improved lower limb strength performance.
This type is popular because of its ability to provide an immediate result. The compound breaks down in the body very easily and rapidly mobilizes reserves of high-energy phosphates in muscles. Such supplements will be particularly useful before or after exhaustive exercises. Also, creatine phosphate is believed to be very convenient.
Creatine citrate is a sort of a mixture of creatine and citric acid. The advantage of this type is that it gives you endurance, which is particularly important in muscle building. It is also great for sports that require quick movements, such as soccer and basketball. Besides, this substance perfectly dissolves in water, so it often comes in the form of powder.
Some manufacturers use other types of creatine. They are less stable but have their own strong points. So creatine ethyl ester has the ability to be absorbed by muscles better than other types. However, it is not good at increasing the amount of creatine in the muscles and blood. The strong point of creatine hydrochloride is that it can be taken in low doses. Being a very water-soluble solution, it is less likely to cause any discomfort in your stomach. Another type that is claimed to have mitigated side effects is buffered creatine. However, no scientific study has confirmed this advantage yet.
What Are Available Forms Of Creatine Supplements?
These supplements can be found in various forms, which are more or less convenient depending on each particular situation.
Powder. This is the most common and recommended form of supplemented creatine. Powders can be mixed with various liquids and come flavored or unflavored. You can divide one serving into smaller doses or, on the contrary, take higher doses if needed.
Pills/Capsules. Such supplements typically include pure creatine without any additional ingredients. However, some manufacturers produce pills containing a mixture of creatine and some beneficial nutrients, such as vitamins and amino acids. The major advantage of pills is ease of use.
Liquids. While liquid creatine seems to be the most appealing option, it is the least recommended one. Why? When creatine is dissolved in a liquid, you should drink the solution within a short time. Otherwise, the compound will break down and convert into creatinine. The latter is a useless and even harmful substance that has nothing to do with the benefits of creatine.
Blends. This is a combination of different types of creatine and other supplements. Sometimes, blends also include vitamins, minerals, carbs, and extracts from plants. A bright example is a Decacor Creatine produced by XPI Supplements.
How To Choose Creatine Supplements
There is a number of things to consider when purchasing a creatine supplement. So let’s look into the most important ones:
- Type of Creatine. Scientists recommend supplements containing creatine monohydrate. Not only is it the safest solution available on the market, but it is also the most efficient type of creatine supplement. This ingredient is the most thoroughly studied and has either insignificant or no adverse effects even on older people. On top of that, it is generally affordable and available in multiple options.
- Other Ingredients. If you are a professional athlete, check whether any banned ingredients are included in the supplement. Also, you will not need a product loaded with extra ingredients. While not being harmful, they increase the price of the supplement and you pay extra money for what you do not actually need.
- Reliability. Make sure that the product was tested by the company’s in-house lab or a third party. The latter is preferable though.
- Choose Powdered Creatine. This is the most effective option. Liquid supplements may seem more convenient, but it makes creatine unstable. Dissolved in a liquid, this compound will convert into creatinine in a while.
- Micronized Creatine. Turned into smaller crystals, this compound dissolves in water more easily and, therefore, is more efficient.
- Consider Body Size. If you purchase creatine supplements for a child or teenager, avoid products intended for adults. Since the dosage and concentration of the active ingredient largely depend on body size, younger athletes should take the supplements that fit their age.
- The Amount of Carbohydrate. As a rule, consuming up to 100 grams of carbohydrate will be enough. If you are on a low-carb diet, stick with products containing about 40 grams of carbs. Keep in mind that cabs are essential for creatine to work well.
TOP-9 Best-Rated Creatine Supplements
Below, you will find the TOP-9 best creatine supplements in the form of powder, capsules, tablets, and liquid. Some products contain creatine only while others include a number of extra ingredients. Whether you are a weightlifter, bodybuilder, stick to a vegan or keto diet, you will find here a product that is right for you.
1. MuscleTech Platinum Creatine Supplement | Best Creatine Monohydrate
What I like about this product is that it includes only what is really necessary. No chemical additives, fillers or sugars. Just pure creatine monohydrate — a type of creatine that has been thoroughly examined in multiple scientific studies and has proved to be efficient. Besides, the company has carried out its own tests showing that taking this product can improve bench press strength by almost 19% in less than two weeks. One serving contains 5 grams of this substance and needs to be mixed with 8 ounces of water. Take one scoop four times a day during the first three days. After that, one or two scoops per day will be enough to saturate your muscles.
About 75% of buyers gave this product five stars. One of the customers says that this supplement made a significant difference in her strength. She has been taking it for a month and now, people ask her what she is doing to look so good. At the same time, some buyers complain about side effects, such as painful urination.
2. MET-Rx Creatine 4200 Supplement | Best Creatine Capsules
As the saying goes, “An old ox makes a straight furrow.” The name of this brand sounds familiar, isn’t it? This supplement is produced by MET-Rx, a well-known American brand. The company specializes in high-quality nutritional supplements and was the first one to introduce meal replacement shakes more than 20 years ago. To my mind, we can trust it. Like the previous item, this supplement also contains pure creatine monohydrate but in the form of capsules. The manufacturer recommends taking about 6 capsules a day during intense exercise. For better results, take it with drinks containing glucose. Since one container includes 240 capsules, it will be enough for more than a month.
Customers like this product. One of them says that he was simply shocked about how well the supplement works. The man claims that the stuff has dramatically increased his energy levels. After the first day of taking it, he wasn’t exhausted at the end of the workday and “even made his wife happy that evening.”
3. XXTRAA Bodybuilding Energy Performance Booster | Best Liquid Creatine
I recommend taking this supplement before workouts as it gives you an instant energy boost. It is a great choice for bodybuilders and everyone who does exercises requiring endurance. Formulated as a liquid, this product is not as efficient as powdered supplements, however, it is more convenient and is a fast-acting solution. Why? You put the substance directly on your tongue and it is immediately absorbed by your body, bypassing your digestive tract.
This is a blend of nutrients that includes creatine, calcium, glutamine HCL, l-carnitine, taurine HCL, and some other helpful ingredients. Not only do they charge your body with energy, but they also make your bones stronger and stimulate protein synthesis. Many buyers say that this stuff works. According to one customer, this supplement helped to go from lifting 135 pounds to 200 pounds in less than two months.
4. Six Star Pro Nutrition Creatine X3 Powder | Best Creatine Powder
This powdered supplement has a flavor of fruit punch, so it isn’t just useful but also delicious. Also, this is a blend of two types of creatine — monohydrate and HCl — and BCAA amino acids. All these components will help you gain muscle mass and facilitate recovery after workouts. Take one scoop mixed with eight ounces of cold water after exercises or in the morning before a meal. The downside to this product is that it contains not only natural flavors but also artificial ones. Moreover, it includes sucralose, an artificial sweetener that can quickly raise your blood sugar levels.
Customers rate this creatine supplement highly. One person started working out at 145 pounds and after taking this stuff for three months, has reached 160 pounds. By the way, to obtain such results, you will need no only take creatine supplements but also consume more protein-rich foods. Other buyers say that it helps them last longer and increase the weight.
5. BulkSupplements Creatine Monohydrate Powder | Best For Vegan
With over 12,000 ratings, this is perhaps the most popular creatine supplement on the market. It combines all the benefits this type of product should have. The active ingredient is micronized creatine monohydrate, which has proved to be very effective. The product is vegan and does not contain sugar, gluten, soya or any other harmful additives. The stuff comes in the powder form and in a user-friendly package.
On top of that, it is cost-efficient. For some $20, you get a 35-ounce container includes as many as 400 servings. Given that one serving amounts to 2.5 grams of creatine and you should take no more than two servings a day, one such container will last you for half a year. Take the supplement before and after bodybuilding and strength training exercises to help your muscles grow and build stamina. Separately worth noting the fact that this product was tested in a laboratory, meaning you can trust its quality.
Almost 90% of the customer reviews for this product are positive. One girl says that this powder is fine, blends well and is awesome for muscle recovery. This supplement is popular not only among customers who do bodybuilding and weightlifting but also among those who are on a vegan diet. The only downside is the taste and lack of scoop in the package.
6. Optimum Nutrition Creatine Monohydrate Powder | Best Micronized Creatine
This is a micronized creatine, meaning the particles are smaller and will be better absorbed by your body. One container comes with 120 servings, with each serving containing 5 grams of creatine. I think this is not convenient for beginners who start with 2.5 grams of creatine. So I recommend this product for those who already have experience with such supplements. Like the previous item, this one does not include a scoop either and is unflavored.
This stuff has over 5,000 ratings, most of which are positive. Customers say that it not only helps to build up muscles but is also beneficial for the brain. The buyers also share their experience on how to dissolve this powder quickly to avoid stomach issues. Just put about 4 ounces of hot water in a cup and then mix it with the creatine. Keep on stirring the solution for about two minutes to make sure that it is completely dissolved. After that, add cold water or ice cubes and shake the mixture.
7. Pure Creatine Monohydrate NAKED CREATINE | Best For Women
Well, the name of this product is pretty self-explanatory. The only ingredient it contains is 100-percent micronized creatine monohydrate. No GMOs, soy or gluten are included. This is another vegan-friendly solution that comes without artificial flavors and sweeteners. Indeed, this is the best option for women, especially those who are on a diet. Besides, the powder quickly dissolves in water and is easily absorbed by your body.
About 80% of the buyers gave this supplement 5 stars. One of them is a personal trainer who says he recommends it to all his clients of all ages. According to him, it is one of the safest and thoroughly researched supplements. Other customers say that the product mixes well in water and does not have a bad taste. The weak point is a small scoop that does not give you full five grams of creatine.
8. Creapure Creatine Monohydrate Powder | Best For Bodybuilders
Need something more powerful? Try this WADA-complaint supplement, which will help you build up muscles and recover faster after workouts. Made in the USA, it was tested for purity, accuracy, and sport. As the manufacturer puts it, this is the purest creatine supplement on the market. This is due to the fact that it undergoes a bit different production process than other creatine supplements do. Take one serving (5.4 grams) mixed with 8 ounces of water 1 to 3 times a day. This dose is obviously not for young athletes and not for beginners.
Customers rate this creatine supplement highly and recommend it as a quality product. It produces great results and is particularly helpful for powerlifting. Moreover, the powder dissolves wonderfully, so you can safely add it to your hot tea, cold water or a protein shake. Besides, the product is flavorless and is not gritty at all.
9. Crazy Muscle Creatine Monohydrate Pills | Best For Keto
In case you have not heard, a keto diet is a low-carb diet, the idea of which is to force your body to burn more fats. This product comes in a tablet form and is fully and easily absorbed by your gut. That is why it is recommended for any healthy diet, including a ketogenic diet. The supplement consists of a blend of three types of creatine, which improves its absorption. One container comes with 90 tablets, with one serving amounting to 3 tablets (5 grams of creatine).
More than 80% of customers gave this creatine supplement five stars. Melissa, an Olympic lifter with a 30-year experience of strength training, is one of them. She has bought this product and is very pleased with the purchase. She says that it is particularly beneficial for 40-plus people who need to maintain their muscle strength. Other buyers say that they have noticed serious gains after a couple of weeks of using this supplement during workouts.
10 Best Creatine For Women Comparative Table
Does creatine affect you sexually?
There are no scientific studies indicating any negative or positive impact on the sexual health of men. However, in some cases, decreased libido after taking creatine supplements was reported.
Does creatine cause hair loss?
Taking these supplements does not lead to hair loss. However, they can stimulate certain hormones, something that may result in hair loss.
How creatine differs from whey protein?
Although both compounds contribute to muscle growth, they do not work the same way. Creatine contributes to energy production and helps your body process protein more effectively. In its turn, protein is a crucial component of your body cells and is a building material necessary for muscle growth and recovery.
How creatine differs from steroids?
Steroids just act as stimulant affecting your cells and organs, whereas creatine performs a whole different function. It is naturally produced by your body and is part of metabolic processes. Creatine is accumulated in your muscle cells and is essential for your body.
Is it safe to use?
You can safely take it up to 5 years, given you strictly follow the label direction and do not overdose. The most common side effects are stomach pains and nausea. Muscle cramps can also occur but this is a less common side effect.
How to take/use creatine correctly?
During the first week or a so-called “loading phase”, you can take up to 20 grams of creatine a day, divided into several 5-gram servings. The reason is to quickly saturate your muscles with this substance. After that, all you need to do is to maintain these stores by taking 5-10 grams a day.
How long is creatine stored in your body?
Creatine stores will begin to deplete approximately two weeks after you stop taking the supplement.
Who can benefit from creatine?
While it is mostly in demand among athletes, particularly bodybuilders and weightlifters, it can also be beneficial for older people. Apart from increasing muscle strength, it has the ability to improve epilepsy, Alzheimer’s disease, and memory.