Optimum Nutrition Micronised Creatine Powder, 100% Pure Creatine Monohydrate Powder for Performance and Muscle Power, Unflavoured Shake, 93 Servings, 317 g

Product Information

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Additionally, we appreciate Recharge’s heightened focus on post-workout recoverywith key ingredients like corosolic acid being included in the formulation. This ingredient is included to help improve exercise performance, but there’s no firm research that proves it can actually benefit your training or recovery, Kubala says. Creatine is widely seen as safe, but it’s always smart to chat with your doctor before making any new additions to your supplement routine. This rings especially true for any athletes with pre-existing conditions. Do I Need to Load Creatine?

Mixing creatine in juice would do wonders, but it depends on whether you are using fresh juice or pre-made juice with tons of added sugar. Rahimi, M. H., Mohammadi, H., Eshaghi, H., Askari, G., & Miraghajani, M. (2018). The effects of beta-hydroxy-beta-methylbutyrate supplementation on recovery following exercise-induced muscle damage: A systematic review and meta-analysis. Journal of the American College of Nutrition, 37(7), 640–649. https://pubmed.ncbi.nlm.nih.gov/29676656/ Other than green juices, some other options for you to mix your creatine with are apple, beet, blueberries, and carrot juice. Sleep deprivation has a negative effect on mental performance and mood. This can be caused by a drop in creatine levels in the brain,” he says. “Studies suggest that taking a creatine supplement can help to offset the decline in mental performance that normally happens when you’re short on sleep.” Creatine supplement sales are estimated to be over around 400 million/year – making it one of the most popular and regularly-used supplements worldwide. ( source)

Overall Take

Tropical: Creapure®Creatine Monohydrate (87%), Flavouring (Acidity Regulator (Citric Acid), Flavouring, Sweetener (Sucralose), Sunflower Oil, Colour (Beta Carotene). While Transparent Labs Creatine HMB is pricier than other supplements in this guide, we still think the cost is worthwhile given the potential benefits contained in each scoop. There’s also a good mix of flavors to choose from, which can be excellent for fighting against flavor fatigue over your entire supplement regimen. So in conclusion: A better post - workout pump and for me personally, heavier weight and improved power for compound exercises, especially Shoulder press. And there are plenty of options for you to mix this magic supplement to make it taste yummier and increase its ergogenic effect. Ultimately, the best type of creatine is the type that makes sense for your lifestyle and your goals, but you’ll want to consider which type makes the most sense for your personal needs. Formulation

HMB is a metabolite of the amino acid leucine, which helps to prevent the breakdown of muscle protein and can help speed up the recovery process from strenuous exercise,” explains sports nutritionist Dr. Krissy Kendall, Ph.D. Greenhaff PL. Creatine and its application as an ergogenic aid. Int J Sport Nutr. 1995 Jun;5 Suppl:S100-10. doi: 10.1123/ijsn.5.s1.s100. PMID: 7550252. Milk can mask the bitter taste of creatine with its sweet and creamy flavor. Plus you will have all the goodness of milk in your drink. Moreover, it will increase your protein uptake.

But, as well as having creatine in powder form, we’ve also got a range of other creatine supplements you to choose from. We think this supplement is a particularly great creatine for menwho are in a bulking phase or who want a solid supplement to take after their intense gym sessions to potentially help with strength and muscle growth. Swolverine Kre-Alkalyn delivers 3,000mg of creatine phosphate per dose, which is a little less than other supplements in this guide yet still falls within the recommended maintenance dose of three and five grams per day. ( 29)

But then there are some users who describe the taste of it as more like water for the most part, and then there is an aftertaste which is surprisingly not bad either.We also like this creatine supplement for bulking phases thanks to its wide array of available flavors. This can be great for defending against flavor fatigue, and offers a treat-like sensation to your diet when you’re consuming so many macros in a day. Any athlete or active person who is consistently training at high intensities may benefit from creatine supplementation," Asche added. What's more, a large 2017 study analysis found creatine is safe to take both short and long-term (up to 5 years).

Holecek M. (2017). Beta‐hydroxy‐beta‐methylbutyrate supplementation and skeletal muscle in healthy and muscle‐wasting conditions. If possible, you can also choose supplements that have undergone third-party testing and are certified by an organization such as NSF or Informed Choice to ensure safety and quality. This is sweetened with sucralose, so bodybuilders looking to avoid artificial sweeteners should opt for the capsule. Hcl creatine tastes sour as a hydrochloride group is attached to strengthen its stability. It becomes acidic in the presence of HCL, making it taste sour. ConclusionSome companies may also provide a COA upon request, which offers detailed information about the purity and potency of products.