Creatine is one of the most popular supplements among athletes and muscle builders because it’s cheap, natural, and easy to find. However, there are tons of creatine supplements in the market, making it very difficult to pick one.
So, what are the best creatine supplements for men? Ultimate CRN-5 Creatine by CrazyNutrition and Onnit Creatine are some of the best creatine supplement products.
However, before buying these products, let’s find their ingredients, benefits, side effects, dosage, and other information.
Brief Discussion Over Creatine
Creatine is an amino acid found in animal products like red meat and seafood. It belongs to the guanidine phosphagen family.
Skeletal muscles contain the vast majority of creatine (95%), with the brain and testes also containing modest amounts (5%).
Phosphocreatine makes up about two-thirds of the creatine found intramuscularly, with free creatine making up the rest. On average, a person weighing 70 kilograms will have a creatine pool of around 120-160 millimoles per kilogram of dry muscle mass.
Studies show supplementing with creatine has increased intramuscular creatine concentrations, boosted exercise performance, and enhanced training adaptations.
It’s also used in treating neurodegenerative diseases (such as muscular dystrophy, Parkinson’s, and Huntington’s disease), diabetes, joint pain, fibromyalgia, senescence, brain and heart ischemia, teenage depression, and pregnancy.
Depending on total muscle mass, your body needs to take between 1 and 3 grams of creatine daily to stabilize its creatine levels.
Best Creatine Supplements for Men
Here is a quick look at the best creatine supplements:
- Best overall – Ultimate CRN-5 Creatine by CrazyNutrition
- Best for athletes – XWERKS Lifts
- Best for post-workout – Performance Lab Recover
- Best for pre-workout – Onnit Creatine
- Best flavored – Elm Rye Creatine
- Best for muscle growth – Optimum Nutrition Micronized Creatine Powder
1.CrazyNutrition Ultimate CRN-5 Creatine
Ultimate CRN-5 Creatine by CrazyNutrition claims to have the following advantages –
- A significant rise in pumping
- Enhanced power
- Endurance and the ability to train hard for more extended periods
Ingredients of CrazyBulk’s CRN-5 Creatine Supplement
CRN-5 Creatine combines five distinct forms of creatine to ensure complete absorption by the body, including –
- Creatine Monohydrate
- Creatine hydrochloride
- Creatine citrate pyruvate
- Creatine ethyl ester
- Tri-creatine malat
Dosages and Instructions
Optimal results can be achieved by strictly adhering to the recommended dosages and instructions.
- It should be taken once a day, preferably half an hour before exercise.
- The recommended dosage is one scoop of the powder mixed into 16 ounces of water.
- It can be used after either being stirred or shaken. The beverage has a delicious orange mango taste.
- Get the full effect in 30 minutes, allowing you to dive headfirst into your training routine.
2.XWERKS Lifts
This dietary supplement contains a significant amount of creatine, improving energy for both muscular and cellular functions.
The advantages of using Xwerks Lift, according to the manufacturer –
- Strength gains between 8 and 14 percent
- Bench press up by 6.85kg, squat up by 9.76kg.
- An increase in both the number of squats and bench presses
- Extra-lean muscle mass
Ingredients of XWERKS Lifts
Xwerks Lift is micronized creatine monohydrate that includes creatine and flavor. This item doesn’t contain any gluten, sugar, or dairy, but we’ll get into the specifics of the ingredients later.
Pros
- Just one simple component
- Quick absorb
- It promotes lean muscle growth
Cons
- Lacks flavor options
Dosages and Instructions
Adherence to prescribed dosages and directions is essential for optimal outcomes.
- You can take up to four servings daily, preferably 30 minutes before you work out.
- One serving of powder in 16 oz. Water or any favorite juice is recommended.
Who Should Consider Buying Xwerks Lift?
- This product is 100% micronized creatine monohydrate with a higher absorption rate
- Each serving contains 5 g. of micronized creatine monohydrate for those looking for pure creatine powder
- People who want a creatine powder without flavor to add to other drinks or water
Who Must Not Consider buying Xwerks Lift?
- Those looking for creatine hydrochloride should keep looking, as this is only a monohydrate
- This powder has no added flavor, so those who prefer a variety of tastes should look elsewhere
- Those who want to supplement their creatine with additional ingredients
3.Performance Lab Recover
Performance Lab Recover is our number three recommended creatine monohydrate product. The company that makes the supplement says it’s backed by the best nutrition technology developed over many years of research.
Upon two premises, this post-workout creatine is based –
- Carbohydrate replenishment: Refueling with glucose soon after a workout helps restore glycogen stores in muscle and liver, boosting strength and performance.
- Intake of protein: Muscle protein synthesis is sparked and repaired by the amino acids provided by post-workout protein because hypertrophy training causes micro-tears.
Ingredients of Performance Lab Recover
Below are some of the most ground-breaking ideas that went into developing the creatine supplement –
- Nutrigenetics
- Bioengineered carbs
- Curcumin Booster
- Vegan protein
- Exclusive coenzyme Q10
- Vegan pills packed with prebiotics
Pros
- Best nutrition technology
- Boosting post-workout strength and performance.
- Vegan supplement.
Cons
- Only use post with a post-workout meal.
Dosages and Instructions
To get the most out of Performance Lab Recover, take the supplement exactly as directed.
- Up to two servings daily; best taken with food immediately after exercise.
- Mix one serving of powder into 16 ounces of water or your favorite juice.
4.Onnit Creatine
Pure creatine monohydrate, with no fillers or additives, makes this a popular product. The supplement’s creatine monohydrate comes in a micronized form, which aids rapid absorption.
Onnit Creatine can –
- Help with muscle development.
- Aid in Muscle Growth and Performance
- Enhance your stamina
- Reduce recovery time
Ingredients of Onnit Creatine
Onnit Creatine contains just creatine monohydrate and nothing else. The German firm Alzchem provides the ingredients. In the creatine industry, they produce the benchmark product known as Creapure. The quality and purity are unmatched.
Micronizing the creatine monohydrate entails grinding the monohydrate into a minimal powder. Creatine monohydrate is micronized to facilitate its rapid absorption.
Pros
- When combined with flavored beverages, unflavored does not mask the flavor.
- Non-dairy, non-soy, vegan
- Independent, peer-reviewed research on creatine’s efficacy is available on the Informed-Sport Accredited, Low-Cost Website.
Cons
- Gritty
- Compact storage space
Dosages and Instructions
Consistent dosing and adherence to instructions are crucial for the best possible outcomes.
- Mix one serving (up to two scoops) into 8 ounces of water or any preferred beverage and consume.
- Use before the strength-based activity to get the most out of your workout and after cardio exercise to recover and feel great.
5.Elm Rye Creatine
Creatine from Elm & Rye is the most potent creatine available; hence, it’s recommended as a daily supplement.
- Enhancing one’s proportion of skeletal fat to muscle.
- Post-workout muscle repair
- Lessening the effects of exhaustion
Ingredients of Elm Rye Creatine
Their offerings consist of melatonin gummies, collagen gummies, magnesium gummies, fish oil gummies, elderberry gummies, and testosterone support gummies.
Pros
- Innovative formula designed to maximize muscle growth
- Available as a tablet
Cons
- Newly developed formula
Dosages and Instructions
Proper dose and following directions are essential for achieving the best results.
- Adults per serving may take 2 tablets.
- If you are pregnant, breastfeeding, have or suspect a medical issue, or are on any drugs, you should talk to your doctor before using any dietary supplement.
6.Optimum Nutrition Micronized Creatine Powder
Due to its unparalleled purity in creatine monohydrate, this supplement’s flavorless component is a bonus.
The supplement can be added to virtually any beverage to improve its flavor. The pill is made entirely of creatine monohydrate with no added fillers or filters.
Because of this, this supplement is perfect for people who are trying to stick to a strict diet.
Ingredients of Optimum Nutrition Micronized Creatine Powder
Optimum Nutrition’s Micronized Creatine Powder originates from the creature, the industry-leading source of creatine monohydrate.
Creatine monohydrate is used in its micronized form in this supplement, which means you can expect faster absorption and, thus, effects faster.
Pros
- Extremely low-priced
- Pure creatine monohydrate
- Keto-compatible and ready to be stirred into your drink of choice.
- Users claim it helps them gain muscle quickly and easily.
- 5 grams per serving of creatine monohydrate
Cons
- Possibility of causing gastrointestinal distress in some
- Some reports say it doesn’t disintegrate very well.
Dosages and Instructions
- Recommended daily maximum allowance is 5 g 30 minutes before your workout.
- Utilize before cardio to maximize your exercise and after to restore and feel amazing.
Creatine Intake Precaution
In low dosages, creatine doesn’t seem to cause any problems, but excessive levels may damage your kidneys and perhaps even cause death. High dosages may also prevent natural creatine production in the body.
Advantages of Consuming Creatine Monohydrate
Numerous studies have shown that sprinters’ performance in track events is enhanced by creatine. It also improves the strength of weightlifters.
- Performers who want to gain more strength and muscle mass
- Those athletes who are striving for greater heights in their workouts
- People who want to bulk up by gaining muscle and weight
- Those top athletes worry about training-related muscle discomfort and exhaustion. They want to get back to work quickly and have their teams perform well.
- People who want to sharpen their minds. In addition to improved focus, they may have increased intelligence as a goal.
- People want to find a natural, user-friendly supplement to boost their performance.
Clinical Benefits of Creatine Intake
Numerous studies have looked at the possible therapeutic advantages of creatine supplementation in diverse clinical groups because of the function that creatine plays in digestion, endurance, and exercise adaptations.
The following are examples of some of these uses.
Impaired Creatine Synthesis
The inborn defects that cause creatine deficiency disorders involve a person’s inability to produce or transport creatine endogenously.
People with deficits in creatine production have lower-than-average concentrations of creatine and phosphocreatine in their skeletal muscles and brains.
Muscular myopathies, gyrate shrinkage, mobility difficulties, speech impairment, autism spectrum disorder, intellectual disability, epilepsy, and other developmental issues are expected outcomes of this condition.
Aging
Creatine decreased liver fat buildup, decreased homocysteine levels, and improved antioxidant capacity. Improve glucose regulation, boost muscular power and prevent bone resorption. Increase one’s mental capacity and, in some cases, act as a mood stabilizer.
Ischemic Heart Disease
A recent evaluation found that taking creatine supplements could shield the heart from an ischemic event.
As a result, people susceptible to myocardial ischemia and strokes may find it advantageous to take creatine supplements as a preventative measure.
Final Thoughts
Now that you know the best creatine supplements for men, there’s no excuse to start supplementing your workout regimen with this powerful natural compound!
So, what are you waiting for? Look no further than the ones listed above. Pick up a supplement today and see just how effective creatine can be.
About Matthew Boold, PhD