Creatine is a compound that, when taken as a supplement, can give our muscles a natural energy boost. Our bodies also produce creatine naturally, and it can also be found in meat, poultry, fish, and dietary supplements. While we don't need to take creatine supplements to survive, research shows that it may be helpful for some people looking to improve muscle performance in certain types of athletic training.
When we take creatine supplements, we can increase the stores of creatine in our muscles. This can help delay fatigue and enhance performance, especially when doing high-intensity, short-duration exercise. For activities such as weight lifting or sprinting, creatine may help promote muscle mass growth and increased strength. Creatine supplementation may also improve post-exercise recovery and help with injury prevention. However, according to research, creatine will likely not improve performance for longer endurance activities such as cycling or distance running. Many endurance athletes use weight training to help improve performance and prevent injury, and creatine supplementation may support those workouts.
When evaluating different creatine supplements, we consulted registered dietitians with additional training in sports nutrition, including Francesca Castro, MS, RD. When deciding which creatine supplement to purchase, “it is important to look for an independent certification, such as NSF, or to do your own research into the company. You should also look for creatine monohydrate since this is the most studied form,” says Castro. Since the FDA minimally regulates creatine supplements, independent testing is particularly important for competitive athletes to avoid potentially consuming prohibited substances. Keep in mind that most creatine supplements are in the form of a flavorless and odorless powder, and they usually contain only one ingredient, creatine, unless otherwise noted.
To create our list of top creatine supplements, our in-house registered dietitians analyzed research interviewing experts, and evaluated creatine supplements based on the quality of ingredients, independent testing certifications, and nutritional profile. We also tested the top-ranked powders by mixing each serving with water in a shaker bottle and then rating them based on flavor, taste, texture, smell and price. We combined those results with independent testing data, nutrition analysis, and overall value scores to select our top picks.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to find out what dosage to take.
