What are the best creatine supplements to take?

Taking creatine as a supplement is popular among people who are serious about working out and building muscle.

But with so many variations of creatine on the market, it can confuse even for serious athletes.

And for those just starting out, there are likely to be a whole range of questions:

  • What is creatine?
  • How does it work?
  • What are the benefits of taking it?
  • What are the different types of creatine?
  • Which creatine supplement should you buy right now in the UK?

We’ll answer all these questions and more in this article.

What are the best creatine supplements to take

What is creatine? 

Creatine is a natural compound that is found in the body. It helps with muscle growth and can give you more energy. It is produced by the amino acids glycine and arginine.

Creatine is mainly stored in the muscles and is valuable to athletes and bodybuilders, as it helps the body create more adenosine triphosphate (ATP).

ATP is an important source of energy for people who are engaging in high-intensity exercise or lifting heavy weights. If you want to train for a longer period at a high intensity, it is important that your body can quickly replenish ATP.

Meat and fish can help your body create creatine naturally. But, you would have to eat a lot of meat and fish to get the levels of creatine that many serious athletes and lifters need. This is why creatine supplements are so popular.  

It would be helpful to check this article for a more comprehensive understanding of including creatine in your lifestyle, including guidance on proper usage, potential side effects, and additional tips.

What are the benefits of taking creatine? 

Because creatine supports the body’s ability to produce ATP, it is possible for athletes that supplement to stay in their ‘peak performance’ zone a few seconds longer.

One of the most significant benefits for bodybuilders and athletes choosing to take creatine supplements is an increase in muscle mass.

Another frequently mentioned advantage of supplementing with creatine is the improvement of muscular strength.

What are the different types of creatine?

Creatine Monohydrate

This is the most popular type of creatine on the market, is the most cost-effective, and has been the subject of the most research and scientific study.

When people refer to creatine supplements, in most cases, it is likely they are referring to creatine monohydrate, which bonds creatine to a water molecule.

Creatine Magnesium Chelate

Creatine magnesium chelate is creatine that has magnesium added to it. The theory behind this is that the magnesium will help the creatine absorb better into the body.

There are claims that creatine magnesium chelate may be more effective than regular creatine monohydrate – but it is more expensive, and there have not been as many studies done on it as there have been on creatine monohydrate.

Creatine Hydrochloride

Creatine hydrochloride is creatine that has been bonded with hydrochloride molecules.

Similar to creatine magnesium chelate, some studies suggest that this form of creatine is more easily absorbed by the body, and some believe that it may also be easier on the stomach.

Creatine Gluconate

Creatine Gluconate is a form of creatine that combines creatine with a molecule of glucose.

This type of creatine has been marketed as being faster-acting and more effective than other types of creatine supplements because the glucose helps the creatine get into the muscles more effectively. But it also comes with the downside of being more likely to create insulin spikes.

Is creatine supplementation safe?

Creatine monohydrate has been the subject of a lot of scientific research and is widely considered to be safe as a supplement.

The majority of people report no noticeable side effects when using a creatine monohydrate supplement.

However, please note that other forms of creatine haven’t seen the same amount of scientific research, and creatine supplementation may not be suitable for individuals with pre-existing liver conditions. 

What are the best creatine supplements available in the UK?

MyProtein – Creatine Monohydrate Tablets

MyProtein - Creatine Monohydrate Tablets

Creatine monohydrate is most commonly sold in a powder form that can be added to water or your protein shake after a workout.

But MyProtein have produced these super-convenient creatine pills, which give you an easy way to get all the benefits of creatine without all that shaking and mixing.

Each of these creatine tablets provides approximately 1g of creatine, and makes it simple to manage your dosage.

Buy at MyProtein

MyProtein – Creapure® Creatine Monohydrate

MyProtein - Creapure® Creatine Monohydrate

If you prefer to stick with traditional creatine powders, MyProtein also stock a range of creatine in powder form.

Their Creapure® powder is their purest form of creatine monohydrate, and is available in 1kg, 500g and 250g sizes.

Buy at MyProtetin

Innermost: The Power Booster

Innermost The Power Booster

Innermost are a brand that aim to cut through the ‘hype’ and trends in sports nutrition, and only stock products that are supported by science.

Add one teaspoon of their creatine monohydrate powder to water or your post-workout shake, and it will provide you with 5g of creatine to help support muscle development, and increase strength and power.

Their Power Booster product is low sugar, lactose free, gluten-free, soy free and vegan.

Buy at Innermost

MyVegan: Creatine Monohydrate

MyVegan Creatine Monohydrate

MyVegan specialise in plant based nutrition and well-being products.

Their unflavoured creatine monohydrate powder is available in a 250g pouch and is both vegan and gluten-free.

They recommend adding their creatine powder to your favourite shakes or smoothies, or pairing with their Vegan Protein Blend.

Buy at MyVegan

Optimum Nutrition – Creatine Monohydrate

Optimum Nutrition - Creatine Monohydrate

Optimum Nutrition are one of the leading names in sports nutrition, and their creatine monohydrate powder contains 3.4g of creatine in each scoop – which they recommend mixing with 240ml of cold water.

Available at Holland and Barrett

We hope you enjoyed this blog, read more of our fitness blogs here