5 Best Creatine Supplements for Athletes in 2024

If you’re an athlete looking to improve your performance, then you’re probably familiar with creatine. This popular supplement has been proven to enhance muscle strength and boost exercise performance.

But with so many types of creatines on the market, it can be tough to choose the right one for your needs. Here, we’ve rounded up the five best creatine for athletes, ensuring you get the most out of your training sessions and reach your peak potential.

Our expert team of pro athletes, medical professionals, and certified nutritionists had their hands full with testing the best creatine for athletes. They have tested and compared a total of 26 creatine and only 5 were considered good enough to be included in this list.

Our experts have evaluated the products on 4 key factors, and they spent 8 weeks testing them. Along with the extensive testing process, our team analyzed hundreds of online user reviews. We update this list on a regular basis, so feel free to share your thoughts, experiences, and tips if you have any!

Top 5 Best Creatines for Athletes Reviewed

1. Promix Creatine Micronized – Top Pick
2. BPN Creatine Monohydrate – Runner-Up
3. Gnarly Nutrition Creatine – Budget Pick
4. Optimum Nutrition Micronized Creatine
5. NOW Sports Creatine

Product	Total	Supplement facts*	Nutrition Label Transparency	Solubility	Price/ Quality
Promix	39.5	10	10	10	9.5
BPN	38	10	10	9	9
Gnarly	37.5	10	10	9	8.5
Optimum	36	10	8	10	8
Now Sports	35	10	8	9	8

Promix Creatine is the ideal choice for individuals seeking 100% micronized creatine to support their muscle size, strength, and power. This product offers a range of benefits that can take your workouts to the next level.

Each container of Promix Creatine provides an impressive 180 servings, ensuring long-lasting use and excellent value for your investment. The creatine is carefully micronized, allowing it to mix smoothly and easily, eliminating any concerns about clumping or gritty texture.

Using this product is simple and convenient. Take one scoop or one rounded teaspoon of the product once a day, although the timing of consumption does not impact the results.

Mix the creatine with 8-12 fl oz. of water or another liquid of your choice. You can also combine it with a pre-workout or protein supplement if desired. Simply shake, stir, or blend the mixture for about 30 seconds until the creatine is completely dissolved.

The supplement facts reveal that each serving of Promix Creatine contains 5g of pure creatine monohydrate. This essential ingredient supports your muscle development which means applicability in many sports.

The product is not only suitable for weightlifters or bodybuilders. Promix Creatine could be the best creatine for football players as well as the best creatine for runners.

It’s worth noting that this product is free of soy, gluten, and dairy which is third-party tested, making it suitable for individuals with dietary restrictions or sensitivities. The absence of allergens ensures a clean and pure creatine experience.

Overall, Promix Creatine is designed to be tailored to your individual needs. The dosage may vary depending on factors such as your lean mass and diet. In most cases, 3-5 g per day is optimal. By incorporating this high-quality creatine supplement into your routine, you can enhance your workout regimen and unlock your full potential.

BPN Creatine Monohydrate is a high-quality product that focuses on enhancing strength and power during workouts. It contains Creapure, a well-studied form of creatine monohydrate known for its ability to increase muscle mass, strength, power, and overall performance.

By supporting the regeneration of ATP, the primary energy source for muscles, Creapure aids in improving endurance, strength, and muscle mass.

In addition to its physical benefits, BPN Creatine Monohydrate also offers cognitive support, promoting optimal brain functioning and overall brain health.

Produced by AlzChem Trostberg GmbH in Germany, it undergoes rigorous third-party testing to ensure the absence of prohibited substances, making it a safe and reliable choice for athletes.

Each serving of BPN Creatine Monohydrate provides 5 grams of micronized creatine monohydrate. To incorporate this supplement into your routine, simply mix one scoop (5 grams) with water, juice, shakes, or your preferred beverage, and consume it once daily.

You can also add it to your pre-workout supplement, BCAAs, or post-workout protein shake. BPN Creatine Monohydrate is suitable for use on both training and non-training days, allowing you to consistently reap its benefits for your fitness journey.

Gnarly Nutrition Creatine is designed to enhance athletic performance and provide pure vegan Creapure creatine monohydrate.

Each serving of this supplement contains 5 grams of Creapure creatine monohydrate, which is known for its high quality and effectiveness. But with just 90 servings per bag, you may not enjoy a long-lasting supply of this product.

It blends well in both hot and cold water, your favorite Gnarly product, or any other beverage providing you with versatility and convenience.

To fully experience the benefits of this supplement, it is recommended to mix 1 scoop daily with 8 oz. of your preferred Gnarly product or beverage. For even better results, take it 30 minutes before exercise or immediately after your workout, along with a recovery protein like Gnarly Whey or Vegan. On rest days, you can still take 1 serving with a meal.

Incorporating Gnarly Sports Nutrition's Pure Dietary Performance and Power creatine supplements into your fitness routine may help enhance your athletic performance, improve recovery, and reduce the risk of injuries.

With its exceptional formulation and dedication to quality, Gnarly Sports Nutrition empowers you to reach new heights in your fitness journey, allowing you to surpass your goals and achieve unparalleled levels of success.

Micronized Creatine Powder from Optimum Nutrition is a highly effective supplement that promotes muscle size, strength, and performance. Each serving of this product contains 5 grams of pure Creatine Monohydrate, which is known for its numerous benefits in the realm of athletic performance.

Another key benefit of this product is its pure Creatine Monohydrate composition. With no additives or fillers, you can be confident that you are consuming 100% pure Creatine Monohydrate with each serving. This purity ensures optimal absorption and utilization by your muscles, maximizing the benefits you derive from this supplement.

The Micronized Creatine Powder is formulated for easy mixing, thanks to its micronized particles. This feature allows for quick and effortless blending with your protein shake or preferred flavored beverage. Simply mix one rounded teaspoon of the powder using a spoon, and you're ready to enjoy its benefits.

Furthermore, Optimum Nutrition's Micronized Creatine Powder undergoes rigorous testing to ensure it is free from banned substances. This commitment to quality and safety provides athletes and fitness enthusiasts with peace of mind, knowing they are consuming a trusted and reliable product.

To incorporate this supplement into your routine, it is recommended to mix one rounded teaspoon of the Micronized Creatine powder into a protein shake or your favorite flavored beverage. Stir the mixture with a spoon until it is thoroughly blended. Additionally, the product exists in both powder and capsule formats.

Overall, if you are looking to enhance muscle size, strength, and overall performance, Micronized Creatine Powder from Optimum Nutrition is an excellent choice.

With its pure Creatine Monohydrate composition, easy mixing, and commitment to quality, this supplement can help you reach your fitness goals when combined with a healthy lifestyle and regular exercise.

NOW Sports Creatine is a dietary supplement that provides support for individuals engaged in intense physical activities or strength training. It is formulated to enhance athletic performance and promote muscle strength and power.

Each serving of NOW Sports Creatine consists of approximately 1 1/2 level teaspoons since it does not come with a scoop, one and a half teaspoon is equivalent to around 5 grams. It is available in both powdered and capsule form.

NOW sports creatine is the cheapest in this category. It is produced in a GMP (Good Manufacturing Practices) facility and does not contain common allergens.

Does Creatine Improve Athletic Performance?

Creatine is a naturally occurring non-protein amino acid compound that is found in small quantities in foods such as red meat and fish. However, to achieve the levels required to enhance athletic performance, supplementation is often necessary.

Studies have consistently shown that creatine supplementation can improve athletic performance by increasing muscle strength, power, and endurance. A meta-analysis of 22 studies found that creatine supplementation led to an average increase in strength of 8% and an average increase in performance on maximum or endurance strength of 14%.

But how does creatine actually work? When you supplement with creatine, it saturates your muscles and is converted into phosphocreatine, which helps to regenerate ATP (adenosine triphosphate).

ATP is the primary source of energy for muscle contraction during high-intensity exercise. By increasing the amount of ATP available, creatine allows you to train harder and generate more power, leading to greater gains in muscle strength and size.

One of the most well-documented benefits of creatine supplementation is its ability to increase muscle size. This is because creatine causes muscle cells to swell with water, which can increase muscle volume and give the appearance of larger muscles.

However, it's important to note that this increase in muscle size is not the same as an increase in muscle mass through protein synthesis.

In addition to its performance-enhancing effects, creatine has also been shown to have other health benefits. For example, research suggests that creatine may help to improve cognitive function, reduce inflammation, and even lower blood sugar levels which is an important marker for diabetes risk.

Studies show that short and long-term supplementation is safe and well-tolerated in healthy individuals. However, as with any supplement, it's important to consult with a healthcare professional before starting to take creatine.

Additionally, it's important to follow the recommended dosage guidelines and to stay well-hydrated while taking creatine to avoid potential side effects such as dehydration and muscle cramps.

Which Form of Creatine Is the Most Studied and Safest?

While there are several types of creatine supplements available, creatine monohydrate is the most studied and safest form of creatine. Research has shown that creatine monohydrate is effective at boosting muscle strength and improving exercise performance, and it has been used by athletes for decades.

Other types of creatine, such as creatine hydrochloride and creatine ethyl ester, are less well-studied and may be less effective. Now Let's dive deeper into this question:

Creatine Monohydrate is a compound composed of creatine and a water molecule. It is highly soluble in water, making it easy to mix into various beverages or shakes. This form of creatine is affordable, readily available, and has a long history of use in the sports and fitness community.

The safety profile of Creatine Monohydrate has been well-established through numerous scientific studies and extensive use by athletes and individuals worldwide. Research has consistently shown that when used within recommended dosage guidelines, Creatine Monohydrate is safe for healthy individuals.

Adverse effects are generally rare and minor, such as gastrointestinal discomfort or bloating, which can be minimized by consuming it with an adequate amount of water or dividing it into several smaller doses throughout the day.

The efficacy of Creatine Monohydrate in improving athletic performance has also been extensively studied. It has demonstrated consistent benefits in increasing strength, power, and strength endurance, particularly during high-intensity, short-duration activities.

Moreover, Creatine Monohydrate has been shown to be effective for various populations, including athletes, recreational fitness enthusiasts, and older adults.

In addition to its benefits for athletic performance, creatine has also been studied for its potential therapeutic uses. For example, creatine supplementation may be beneficial for people with neurodegenerative diseases such as Parkinson's and Huntington's disease.

Some studies have also suggested that creatine may have anti-inflammatory properties and could be helpful for people with inflammatory conditions such as rheumatoid arthritis.

While there are other forms of creatine available on the market, such as creatine ethyl ester, creatine hydrochloride (HCL), or buffered creatine, they have not been as extensively studied as Creatine Monohydrate.

These alternative forms may claim benefits such as improved absorption or reduced bloating, but the evidence supporting their superiority over Creatine Monohydrate is limited.

What Should Athletes Pay Special Attention to When Choosing Creatine?

Athletes who are looking to improve their performance often turn to creatine supplements to help them achieve their goals. However, not all creatine supplements are created equal.

Athletes should pay special attention to several factors when choosing a creatine supplement to ensure that they are getting a high-quality product that is safe and effective. Some of these factors include:

1. Purity and Quality

One of the most important factors to consider when choosing a creatine supplement is purity and quality. Athletes should look for creatine supplements that have been third-party tested for purity and quality.

This means that an independent laboratory has tested the supplement to ensure that it contains the amount of creatine listed on the label and that it is free from contaminants such as heavy metals or other harmful substances.

Choosing a creatine supplement that has been third-party tested by organizations including NSF International, Informed-Sport and many more can help athletes feel confident that they are getting a product that is safe and effective.

More so, the presence of a third-party certification seal on the product label provides added assurance of quality and adherence to strict manufacturing standards

2. Manufacturing Practices and Quality Control

Athletes should also consider the manufacturing practices and quality control measures employed by the company producing the creatine supplement. Look for brands that follow Good Manufacturing Practices (GMP), which ensure that the product is consistently produced and controlled according to quality standards.

GMP certification indicates that the manufacturer has established robust processes to maintain product integrity and minimize the risk of contamination.

3. Reputation and Reviews

Another important factor to consider when choosing a creatine supplement is the brand. Athletes should choose a creatine supplement that is made by a reputable brand that has a track record of producing high-quality supplements.

A reputable brand will typically have a strong reputation in the industry and will be known for producing safe and effective products.

Furthermore, look for feedback from other athletes or consumers who have used the creatine supplement. Positive reviews and testimonials can indicate that the product has been well-received and trusted by others in the athletic community.

4. Ingredient Transparency

Athletes should look for creatine supplements that provide clear and transparent ingredient information. It is important to know exactly what is included in the product and to ensure there are no hidden or undisclosed ingredients. A reputable brand should list all the ingredients and their respective amounts on the product label or packaging.

5. Consider Other Supplements or Medications

When choosing a creatine supplement, athletes should also consider any other supplements or medications that they may be taking. Some substances can interact with creatine, so it's important to talk to a healthcare provider before starting a new supplement regimen.

For example, athletes who are taking diuretics or non-steroidal anti-inflammatory (NSAID) medications may need to avoid creatine supplements, as they can interact with these medications and cause unwanted side effects. This is not a complete list of medications, so if you are taking any medications, you should consult your doctor.

6. Personal Considerations and Goals

Lastly, athletes should consider their individual needs, goals, and any specific dietary requirements they may have. For example, some athletes may prefer creatine supplements that are free from certain allergies like gluten, soy, or dairy.

Small traces of these substances can get into the product during manufacturing, and although the chances are very low, allergy sufferers should be careful. It's important to read the product labels and confirm that the creatine supplement aligns with any dietary restrictions or preferences.

Overall, by paying attention to all these factors listed above athletes can make more informed decisions when choosing a creatine supplement that suits their requirements and supports their athletic performance goals.

For Which Sports Does Creatine Work Best?

For people asking if should athletes take creatine, we hope you will get a clearer picture after reading this piece to the end. Creatine is a popular supplement that has been shown to benefit athletes in a variety of sports.

While it is most commonly associated with weightlifting and bodybuilding, it can also be effective for athletes in other sports. Here are some of the sports where creatine has been shown to be most effective:

1. Weightlifting

Weightlifting, which includes both Olympic weightlifting and powerlifting, involves lifting heavy loads with maximal effort. Creatine supplementation has shown potential benefits in increasing strength, power output, and performance in weightlifters.

The improved ability to generate force can help lifters overcome plateaus and increase their overall lifting capacity.

2. Sprinting and Jumping Events

Sprinting and jumping events in track and field, such as the 100m dash, long jump, and high jump, require explosive power and speed. Creatine supplementation has been associated with improvements in sprint performance, acceleration, and power output, which can be advantageous for athletes in these events.

3. Team Sports

Certain team sports, like football (soccer), basketball, rugby, and ice hockey, involve a combination of explosive movements, strength, and power.

Creatine supplementation has been studied with these sports and has shown potential benefits, such as increased muscle strength, improved sprinting ability and enhanced overall performance during intense game situations.

However, some athletes have noted that more water-filled muscles and slightly increased weight decrease their mobility and therefore refuse creatine supplements.

4. Combat Sports

Combat sports like boxing, mixed martial arts (MMA), and wrestling involve high-intensity bouts and require a combination of strength, power, and endurance. Creatine supplementation may aid combat athletes by increasing their explosive power, allowing for more forceful strikes, takedowns, or grappling maneuvers.

Additionally, the potential to improve strength endurance can help combat athletes maintain performance throughout extended matches.

5. Other Sports

While creatine has been extensively studied in strength and power-based sports, it may also offer benefits in other sports that involve intermittent high-intensity efforts or repetitive muscular contractions.

Examples include sports like tennis, volleyball, sprint cycling, and short-distance swimming events. In these sports, creatine supplementation may contribute to enhanced performance during intense periods of activity and quicker recovery between efforts.

FAQ

Is Creatine Effective for Athletes?

Yes, creatine is regarded as one of the most potent and secure dietary supplements available for athletes aiming to enhance their capacity for high-intensity exercise and develop lean body mass. By supplying the necessary energy, creatine aids in replenishing ATP reserves during intense workout sessions.

Do Runners Use Creatine?

Yes, some runners choose to use creatine as a dietary supplement because creatine can be beneficial for runners in certain situations like improving strength and power, particularly in high-intensity training.

Conclusion

When it comes to choosing the best creatine for athletes, our top pick is Promix Creatine Micronized. The product offers various benefits such as enhanced muscle strength, improved athletic performance, and convenient usage.

More so, Creatine monohydrate, specifically, is the most studied and safest form of creatine. Ultimately, selecting the right creatine supplement depends on individual preferences and specific fitness goals.

We hope this guide has helped you gain a better understanding of the best creatine options for athletes. If you have any questions, need further information, or would like to share your thoughts, we encourage you to leave a comment in the section below. We are here to assist you!

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