The data is mixed on whether you should take creatine before or after working out therefore you should take it when you find it most convenient. For example, it may be easiest for some people to include it with a post-workout recovery shake, whereas others may prefer to drink it right before hitting the gym. The only population that may want to consider taking it after exercise is long-distance endurance athletes to aid in glycogen repletion. On days that you don't exercise, you can take it any time of the day. Is creatine worth using? This creatine supplement is a simple 3,000mg dose of creatine phosphate and nothing else. For anyone who has ever cut, you know how important your calories in versus calories out can be when considering your goals. This creatine may digest more effectively than other formulas for better overall absorption. Also, it doesn’t hurt that the Lemon Lime flavor tastes great. Izquierdo M, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002;34(2):332-343. doi:10.1097/00005768-200202000-00023 Cellucor Cor-Performance Creatine Monohydrate: Another micronized creatine monohydrate powder at an affordable price point of less than 50 cents per serving. We’d call this a solid runner-up for sure. (We also love Cellucor’s C4 pre-workout, and even have a special coupon code for GGR readers.)

CR3 also contains agmatine sulfate, which may help a bit with muscle pumps and blood flow if you take CR3 prior to working out.Creatine is one of the most researched sports supplements available. Considering that it's a naturally occurring compound found in various meat products that we eat, it's generally considered a safe supplement for daily use. That said, you should always buy your creatine from a reputable brand that uses GMP (good manufacturing practices) to ensure ingredient safety. Should I take creatine before or after a workout? Our in-depth testing process has resulted in the list below of the best creatine supplements on the market. Both the loading protocol and the low-dose maintenance protocol have been shown to produce significant improvements in muscle strength and size when used alongside a resistance training program. Hall M, Trojian TH. Creatine supplementation. Curr Sports Med Rep. 2013 Jul-Aug;12(4):240-4. doi: 10.1249/JSR.0b013e31829cdff2. PMID: 23851411. If you’re looking to bulk, then choosing a product with a blend of creatine types as well as added electrolytes could help. Crazy Nutrition CRN-5 boasts five types of creatine:

This is especially important if you’re an athlete, but really anyone taking supplements should heed this advice. Look for Informed Sport, NSF, or BSCG logos on the products to ensure they’ve been batch-tested for banned substances. Nicole Davis, GGR senior editor and our expert product tester, says that this is indeed a flavorless powder, giving it a 5 out of 5 for having no taste. “I mixed it with water and sipped just to be sure,” she says. “It dissolves well and mixes in unnoticeably into your post-workout drink.” Price per servingCreatine is one of the few supplements on the market with a large number of studies supporting its effects. It may also have some serious benefits for your energy and power levels. Read a more in-depth analysis of each below. More Energy for Exercise This supplement uses a blend of creatine HCL and acid-free creatine, so you’ll get more creatine per dose. Free-acid creatine is pure creatine, not bound with hydrochloric acid (like creatine hydrochloride) or combined with water (like creatine monohydrate). According to Dr. Krissy Kendall, Ph.D., to maximize the benefits of creatine, you need to saturate your body’s stores of creatine, and there are two ways to do this: Traditionally, creatine comes in a powder form that is either mixed with water or your beverage of choice. Over the years, various supplement companies have come up with other ways to get your daily dose of creatine which include: capsules, liquids, and even gummies. Some brands even sell flavored creatine powders that can be mixed with water for better palatability. Consider which way you'd prefer to take it when shopping for creatine. FAQs About Creatine Supplements