Best Creatine for Muscle Growth 2024: Turn Your Goals into Gains with These Picks

The best creatine for muscle growth may sound like a redundant superlative when you consider the fact that literally hundreds of studies have proven that creatine is effective at boosting gains in lean body mass. That said, because it is such a well-established supplement, there are plenty of brands out there looking to con you with underdosed, junky creatine supplements. 

RELATED: 12 Benefits Of Strength Training That Aren’t Just Muscle Growth

Enter the team at GGR. We had our group of experts in sports nutrition, strength training, and bodybuilding try out some of the most popular creatine brands on the market to see what ones stack up as the very best for your goals towards more gains. We looked at categories like:

• Price per serving: How does it compare to the market average?
• Formulation: Are you getting the research-backed dosage of creatine in each serving?
• Solubility: Does it dissolve well?

There are some forms, types, and doses of creatine that are better than others along with some tricky labeling that could fool you into buying a subpar product if you aren’t careful. So, let’s see what our testers experienced while on the hunt for the best creatine for muscle growth. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Creatine for Muscle Growth

• Best Creatine for Muscle Growth Overall: Transparent Labs Creatine HMB
• Best Creatine for Muscle Growth and Recovery: Legion Recharge
• Best Budget Creatine for Muscle Growth: Nutricost Micronized Creatine Monohydrate
• Best Creatine for Muscle Growth for Men: Onnit Creatine Monohydrate
• Best Creatine Gummies for Muscle Growth: Swoly Creatine Gummy
• Best Creatine for Muscle Growth for Women: XWERKS Lift
• Best Creatine Monohydrate for Muscle Growth: Sports Research Creatine Monohydrate
• Best Creatine for Muscle Growth and Fat Loss: Jacked Factory Growth Surge
• Best Creatine HCl for Muscle Growth: Crazy Nutrition CRN-5
• Best Creatine Pills for Muscle Growth: Optimum Nutrition Micronized Creatine Capsules

Best Creatine for Muscle Growth Overall: Transparent Labs Creatine HMB

Good for: People who want a thoughtfully formulated creatine to build muscle

Best Overall

Transparent Labs Creatine HMB

GGR Score: 4.5

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Product Highlights

• Uses research-backed doses 
• Available in more than 10 fruit flavors and an unflavored option
• Free from artificial sweeteners, colored dyes, fillers, and harmful additives

Pros & Cons

Pros

• 10+ flavors, 1 unflavored option
• Includes B-Hydroxy B-Methylbutyrate (HMB)
• 5 grams of creatine monohydrate per serving
• Contains no added sugar, artificial sweeteners, dyes, or fillers
• 10% off and free shipping with subscription

Cons

• No stimulant (for those looking for pre-workout boost)
• Some reviews say supplement is overly sweet
• Mixed reviews on solubility (not dissolving thoroughly)

Bottom Line

Transparent Labs’ Creatine HMB puts a unique twist on the more traditional creatine monohydrate by adding HMB to more effectively build strength, stamina and recovery. It's available in a dozen different flavors, including an unflavored option; some reviews criticize the taste of some flavors, though, saying that they're overly sweet.

The reputation of Transparent Labs, with its scientifically formulated dietary supplements and clearly labeled ingredients, is pretty stellar. Transparent Labs’s Creatine HMB has 5 grams of creatine, which is the maximum, efficacious dose, according to science. 

RELATED: Can You Mix Creatine with Protein Powder?

Studies show that 3-5 grams per day¹ most optimally supports strength training and body composition goals, which is why the best creatine supplements contain a dose in this range. HMB isn’t a super common ingredient, especially to be added in with creatine, but Transparent Labs has got it right as science shows that HMB works well with creatine² to help build muscle. This is why we crowned it the best overall creatine for muscle growth.

GGR head of content and a certified personal trainer Nicole Davis, along with Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, former senior staff writer, were kind enough to test out this creatine for us and rated it a collective 4 out of 5 in terms of taste. 

“Even with the recommended amount of water, Black Cherry wasn’t my favorite,” Nicole reports, also expressing disappointment because she had never tried flavored creatine before. “I found it to taste watered down.” Amanda, however, tried the Peach Mango and said that the black pepper extract changes the flavor and even gives it a strange spicy smell. “That said, it still has a strong flavor that’s good enough.”

As far as solubility, both of our testers noticed that you’ll definitely get some floating residue if you don’t chug it all at once, so we gave a 3.5 out of 5 in solubility. In terms of side effects of creatine, we gave a 5 out of 5 as neither of our testers saw anything negative—big win, as it can sometimes cause GI issues. 

Learn more about this product in our full Transparent Labs creatine review.

Best Creatine for Muscle Growth and Recovery: Legion Recharge

Good for: People who want a comprehensive post workout supplement to optimize recovery

Best for Muscle Growth and Recovery

Legion Recharge

GGR Score: 4.7

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Product Highlights

• Nature-based post-workout drink designed to improve recovery and increase muscle growth
• Contains 5 grams of micronized creatine, 2.1 grams of L-carnitine L-tartrate, 10.5 milligrams of corosolic acid
• Research-backed levels of ingredients
• Made in a cGMP, FDA-inspected, and NSF-certified facility
• Money-back guarantee

Pros & Cons

Pros

• Great customer service
• Money-back guarantee
• Can view actual lab results
• All natural
• No added sugar
• Subscribe and save 10%

Cons

• Stevia flavor is too sweet for some
• Unflavored is actually sweetened

Bottom Line

If you’re looking for an all-natural post-workout supplement that is made of research-backed ingredients, Recharge post-workout supplement is one worth considering. Its taste and positive impact on performance is appreciated by the vast majority of users.

Legion is a company based in the USA known for using nothing artificial and no proprietary blends. Recharge not only contains 5 grams of creatine monohydrate, but other compounds to support recovery from high-intensity exercise including L-Carnitine L-Tartrate and corosolic acid. 

Corosolic acid has been shown to boost nutrient absorption³ after workouts by altering insulin levels, according to science. This can help the muscle cells recover quicker, which is why we think Recharge is the best creatine supplement for muscle recovery on this list. 

We had Recharge tested by Nicole Davis, GGR head of content and CPT, and Lindsay Scheele, lead reviewer at GGR and a certified personal trainer. Let’s start with the price, which they rated 1 out of 5 as the supplement comes out to $1.33 per serving. And OK, we get it, it’s not your typical creatine supplement, but that’s pretty high by market standards. 

That said, they loved the way it tasted. “I liked the strawberry lemonade a lot, it was both sweet and tart,” Nicole says. “It was amazing,” Lindsay says of the Sour Candy. So, we gave a 5 out of 5 for taste. We also gave a 5 out of 5 for side effects as neither of them experienced any. 

We gave a 5 out of 5 for solubility as our team had no issues. “Minimal shaking required to get this stuff dissolved and it’s ready in seconds,” Lindsay says. “In general this stuff definitely made me feel more recovered. I was going through some high-intensity exercise for my cycle and there was a noticeable improvement,” Lindsay continues. “I’m sticking with this stuff for sure.”

You can find out more in our full Legion Recharge review. 

Best Budget Creatine for Muscle Growth: Nutricost Micronized Creatine Monohydrate

Good for: People with a tight supplement budget who don’t need anything fancy

Best Budget

Nutricost Creatine Monohydrate

GGR Score: 4.3

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Product Highlights

• Powder creatine monohydrate supplement 
• 5 g of creatine per serving 
• Improved strength and muscle growth 
• May help prevent injuries
• Supports cognitive and bone health

Pros & Cons

Pros

• Subscribe and save options
• Non-GMO and gluten-free
• Manufactured in cGMP-compliant facility
• Affordable at under $0.40 per serving
• Unflavored variety has 1 ingredient, micronized creatine monohydrate

Cons

• Some flavors sold out
• Flavored versions contain sucralose which may cause stomach upset
• Mixed reviews on mixability not dissolving entirely
• Mixed reviews on some flavors, saying sweetener was overpowering

Bottom Line

Nutricost Creatine Powder contains 5 grams of creatine per serving and is available in both flavored and unflavored varieties. Nutricost shares that their creatine supplement can help with muscle building and strength, injury prevention, and cognitive and bone health. There are mixed reviews on the taste of certain flavors, saying that the sweetener used was too much.

With Nutricost, not only is the cost minimal, but so is the formulation…which is a good thing! There is only one ingredient in the unflavored version: 5 grams of creatine monohydrate. We had both Frieda Johnson, CNC, SET, GGR editor and Anthony O’Reilly, CPT, CNC, GGR performance editor test Nutricost for us. Amanda Dvorak, CPT, GGR senior editor is also currently using this creatine.

RELATED: Best Muscle Recovery Supplements

“Creatine is typically affordable no matter what brand you choose, but this one is surprisingly inexpensive for the quality,” Frieda observes. This is why we gave Nutricost a 5 out of 5 for price. “It also doesn’t have any taste, even when mixed with plain water,” Frieda continues. 

Anthony and Amanda mixed their creatine into their protein powder and pre-workout supplements and also reported no change in taste. So, we gave a 4.5 out of 5 for taste. As far as solubility, here’s Frieda again. “Not gonna lie, it settles a lot.” Amanda has a different story, though. 

“I didn’t notice any settling, but when I mix it with my protein powder it’s tough to tell which one is settling. Either way, it wasn’t gritty or anything.” So, we gave a 3.5 out of 5 for solubility. In terms of side effects, we gave a 5 out of 5. “No bloating like I get with other creatine brands,” Anthony says. 

We have a full Nutricost creatine review if you’d like to know more about it.

Best Creatine for Muscle Growth for Men: Onnit Creatine Monohydrate

Good for: Athletes who are good with consistency when it comes to their supplement regimen

Best for Men

Onnit Creatine Monohydrate

GGR Score: 4.75

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Product Highlights

• Unflavored to mix with your favorite drink
• Dairy-free, soy-free, and vegan
• Designed to improve anaerobic performance, muscle recovery, and explosiveness
• One serving, or two scoops, provides 5 grams of creatine monohydrate
• Third-party tested to be competition-safe and certified by Informed Sport
• Formulated to promote the regeneration of ATP and  increases in muscle mass

Pros & Cons

Pros

• No poor aftertaste when mixed with a flavored drink
• Dairy-free, soy-free, vegan
• Informed Sport Certified
• Affordable
• Website provides studies on the effectiveness of creatine
• Subscribe and save 15%

Cons

• Customer complain of gritty texture
• Small container

Bottom Line

If you're looking for a pure, low-cost creatine monohydrate, Onnit Creatine Monohydrate may be a good fit for you.

With Onnit’s products being tested by LGC, a world-class anti-doping laboratory, you can be assured that they’re among the safest supplements available today for elite or professional athletes. Frieda Johnson, CNC, SET, GGR editor, who has taken creatine daily for years, was initially put off by the serving size.

“It’s a little strange that you need to take two scoops to get 5 grams of creatine,” Frieda laments. “And to be honest, I often forgot to take two just out of habit.” This means Frieda didn’t get the dose of creatine she needs to support exercise performance, so this isn’t a brand for the unaware. 

“It was a bit bitter with a slight aftertaste,” Frieda says of the taste, so we rated it a 4 out of 5. For solubility, it got a 3 out of 5. “It does need to be stirred repeatedly when taking it,” Frieda reports. 

We gave a 5 out of 5 for side effects based on Frieda’s feedback after taking it daily for several weeks. “I haven’t noticed any difference for better or worse,” she says. Our full Onnit creatine review provides a more detailed evaluation. 

Best Creatine Gummies for Muscle Growth: Swoly Creatine Gummy

Good for: Individuals who just can’t do pills or powder forms of creatine

Best Creatine Gummies

Swoly Creatine Gummies

GGR Score: 4.25

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Product Highlights

• Creatine in gummy form
• Strawberry-flavored
• 4 grams of creatine monohydrate per serving
• 5 gummies per serving

Pros & Cons

Pros

• Yummy way to get your creatine in
• Some may prefer over the powder
• Customers say flavor is just like gummy bears
• Subscribe and save 30%

Cons

• Does contain added sugar
• Only 4 grams of creatine per serving
• 5 gummies per serving

Bottom Line

Swoly's creatine gummies are a delicious way to take your creatine daily, especially if you don't care for the powdered form. You'll need five of these to reach a serving, and a serving is only 4 grams of creatine (not the research-backed dose of 5 grams that we like to see), but they taste great nonetheless.

For anyone who doesn’t like swallowing powder or capsules, supplement gummies are a great alternative. In addition to tasting better, creatine gummies are also easier to carry around and allow you to skip the panic attack if you forget your shaker bottle at home. Last but not least, Swoly is free of gluten and gelatin-free, making it suitable for vegans and vegetarians.  

RELATED: Creatine Gummies vs Powder

Kate Meier, GGR senior director of content, certified personal trainer, and Olympic weightlifting coach was happy to give these little guys a whirl for us and report back. “If you’ve ever had Annie’s Homegrown Organic fruit snacks, you know they are delicious—and Swoly tastes just like them,” Kate mentions. “It has been difficult for me to keep them from my daughter so she doesn’t eat them all,” Kate jokes. 

With that endorsement, we gave a 5 out of 5 rating for taste and the same rating for swallowability. “Not hard to chew and swallow at all,” Kate remarks. 

She also reported no negative side effects, so we gave a 5 out of 5. “Aside from becoming addicted to their taste,” Kate quips. Now for some bad news. “It is sweetened by both sugars and artificial sweeteners, along with some artificial flavors,” Kate warns. 

“There are also only 4 grams of creatine per serving.“ So, we gave a 4 out of 5 for formulation. “Still,” Kate continues. “My preference is gummies over pills or powders, but you do have to take five gummies just to get the 4 grams of creatine. That said, I could eat 50 of these in a sitting if I wanted to.” You can learn more by reading our full Swoly Creatine Gummies Review. 

Best Creatine for Muscle Growth for Women: XWERKS Lift

Good for: Those who want a no-frills creatine that can be mixed into other drinks

Best for Women

XWERKS Lift

GGR Score: 4.5

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Product Highlights

• Pure micronized creatine monohydrate
• Unflavored
• Each bag contains 80, 5-gram servings
• Mixes into your favorite drink 

Pros & Cons

Pros

• One simple ingredient
• Easy to digest
• Mixes well
• Combined with strength training it increases the growth of lean muscle
• Subscribe and save 5%
• Free shipping on orders over $75

Cons

• Does not come in flavors
• Some customers don't like the bagged packaging, as it gets messy easily

Bottom Line

Xwerks Lift is an affordable, clean, and effective creatine supplement that provides 5 grams of micronized creatine monohydrate per scoop. Anyone looking for a simple and budget-friendly creatine powder may be pleased with Lift.

Not much to elaborate on with this creatine…which is a good thing! This stuff is just pure creatine monohydrate, with the compound being the sole ingredient. For the ladies—or guys, because anyone can take this creatine—who like to mix their creatine into their drinks, this may be the one for you, according to our former team member Amanda Capritto who tested it out. 

“You can’t taste a thing when you mix this with coffee, protein powder, or other beverages with flavor,” Amanda notes. “When you mix it with plain water it is a little bitter, but not enough to take off any points.” So, we gave a 5 out of 5 for taste. 

As far as solubility, XWERKS got a 4.75 out of 5. “It doesn’t feel grainy or anything,” says Amanda. “However, when you mix it with water some residue does settle at the bottom.” We gave a 5 out of 5 for side effects since Amanda didn’t notice anything negative. “And that’s saying a lot because I tend to get bloated when I take other creatine.”

For more information, read our full XWERKS Lift Creatine Review here.

Best Creatine Monohydrate for Muscle Growth: Sports Research Creatine Monohydrate

Good for: People looking for a third-party tested creatine that’s also affordable

Best Creatine Monohydrate

Sports Research Creatine Monohydrate

GGR Score: 4.9

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Product Highlights

• 5 grams of creatine monohydrate per serving
• Less than $0.50 per serving
• Third-party certified
• Unflavored

Pros & Cons

Pros

• Affordable
• Easy to mix
• Research-backed dose of creatine
• Third-party certified
• Subscribe and save options

Cons

• No flavor options
• Some reviews say it doesn't mix or dissolve well

Bottom Line

Our testers love Sports Research Creatine Monohydrate because it's less than 50 cents per serving, is truly tasteless, and is third party-certified so athletes can take it knowing there's no junk inside.

Sports Research is a USA-based company founded in 1980 by a family with a passion for fitness and wellness. Sports Research is very popular, both on and off Amazon, for good reason. 

High-quality, third-party tested supplements that are reasonably priced are hard to come by. Sports Research, though, is third-party tested by Informed Sport and only $0.30 per serving when you get 60 servings (and it can be even more affordable if you opt for a 100-serving container). Sports Research creatine is also certified by NSF to be free of gluten and contains no GMOs. 

RELATED: Creatine vs Pre-Workout

This creatine is also simple, with just 5 grams of micronized creatine monohydrate per scoop, and that’s it.

We recruited Anthony O’Reilly, GGR performance editor, to try Sports Research for his own strength training goals and he rated it a 5 out of 5 for taste. “When I mixed it with water it had no taste at all,” Anthony remarks. “All I was getting was the flavor of water.” He also had a ringing endorsement for solubility. 

“I wouldn’t have known there was creatine in the water if I hadn’t mixed it myself; it mixes so easily,” Anthony observes. So he gave a 5 out of 5 for solubility. Anthony did not experience any negative side effects after using it, so we rated it 5 out of 5 for side effects.

Best Creatine for Muscle Growth and Fat Loss: Jacked Factory Growth Surge

Good for: People who want more than just creatine in their creatine powder

Best for Muscle Growth and Fat Loss

Jacked Factory Growth Surge

GGR Score: 3.5

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Product Highlights

• Designed to build muscle and reduce fat
• Three key ingredients: Creatine Monohydrate, Betaine Anhydrous, L-Carnitine L-Tartrate
• The ingredients aide in muscle recovery, muscle building, and are formulated to reduce recovery time and soreness
• Also contains BioPerine, which is said to improve absorption
• Made in a cGMP-certified facility

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Pros & Cons

Pros

• Creatine monohydrate is scientifically shown to improve muscle growth
• Tastes good, particularly Cherry Limeade
• Mixes well
• Can be used for recovery and muscle growth
• Overwhelmingly positive reviews
• Subscribe-and-save options

Cons

• Contains sucralose, which can cause digestive issues for some
• No protein
• Some notice a slight aftertaste

Bottom Line

If you’re looking for a post-workout drink that tastes good and is designed to promote muscle growth and recovery, Growth Surge could be a good option.

Jacked Factory Growth Surge is our pick as the best creatine for weight loss and to build skeletal muscle because it’s much more than just creatine. Growth Surge contains not only 3 grams of creatine monohydrate, but also betaine anhydrous and L-carnitine-l-tartrate.

Some science suggests⁴ betaine anhydrous helps boost muscle strength and exercise performance, especially during weightlifting. L-carnitine-l-tartrate has been shown to help muscle cells delay fatigue and boost muscle recovery, according to studies⁵. 

So, Growth Surge can be your creatine with a little more bang for your buck if you want to maximize weight loss efforts and skeletal muscle gains. 

We had Growth Surge tested by Matt Dustin, GGR staff writer and CPT, who tried the grape flavor and gave it a 5 out of 5 for taste. “It reminds me of grape Kool-Aid—no supplement taste at all. I can drink this anytime with cold water. For solubility, Growth Surge got a 4 out of 5. “There are some small floaties, but nothing egregious considering it’s creatine after all,” Matt says.  

Finally, we gave a 5 out of 5 for side effects as Matt saw nothing negative during his use. See our complete thoughts in our Jacked Factory Growth Surge review.

Best Multi-Creatine for Muscle Growth: Crazy Nutrition CRN-5

Good for: Individuals who are curious about forms of creatine other than monohydrate

Best Multi-Creatine

Crazy Nutrition Creatine

GGR Score: 3.8

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Product Highlights

• Contains 5 types of creatine
• Added electrolytes
• Has recommended 5-gram dose of creatine
• 2 flavor options

Pros & Cons

Pros

• Contains 5 types of creatines
• Has electrolytes including sodium and potassium
• Comes in 2 flavors
• 60-day money-back guarantee

Cons

• More expensive than other types of creatine supplements
• Contains artificial ingredients
• Not third-party tested

Bottom Line

Crazy Nutrition Ultimate CRN-5 is a decent option for people looking for a flavored creatine with added electrolytes. It provides the recommended dose of creatine.

Crazy Nutrition CRN-5 breaks the mold by containing not just one form of creatine, but several types of creatine. According to the company, the justification behind the multiple forms of creatine is to prevent you from “building a tolerance” to the supplement and thus blunting any progress. Well, let’s see about that. 

CRN-5 contains 3.75 grams of creatine monohydrate, which is the form of creatine that is just as effective as all those other types of creatine out there, often to a greater degree⁶. That said, let’s go ahead and look at the other forms included anyway: Di-Creatine Malate, Tri-Creatine Malate, and Tri-Creatine Pyruvate. 

Researchers have shown that creatine malate is no more effective than creatine monohydrate⁷ and that malic acid may help improve performance in mice⁸, but these results haven’t been able to be reproduced in human subjects. 

Additionally, despite some research suggesting that creatine pyruvate increases blood creatine levels more dramatically than monohydrate, no studies have shown that the increase translates into more lean muscle gains⁷.

That said, the 3.75 grams of monohydrate still falls in the range of the efficacious dose, so the other types are just a pleasant bonus, we suppose. Kate Meier, GGR senior director of content, was put to the task of testing the lemon-lime version of CRN-5 and she rated it a 4 out of 5 for taste. 

“It’s not bad and something I would drink because I love the lemon-lime flavor,” Kate states. “It’s not too sweet or too sour and has a little tang to it.” She rated solubility as a 4 out of 5, saying, “It’s easy to mix, but doesn’t dissolve all the way. Luckily, you don’t notice the floaties while drinking it, but you can definitely see them.”

See our full Crazy Nutrition Ultimate CRN-5 review if you want to learn more. 

Best Creatine Pills for Muscle Growth: Optimum Nutrition Micronized Creatine Capsules

Good for: Those who can’t stand the taste of creatine or just don’t like taking powder

Best Creatine Pills

Optimum Nutrition Micronized Creatine Capsules

GGR Score: 3.8

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Product Highlights

• Supports muscle growth, recovery, and overall performance
• Provides 2.5 grams of creatine monohydrate per 2-capsule serving (5 grams recommended daily)
• Easy to take on the go
• Should be taken with a meal
• Receives great reviews for its effectiveness

Pros & Cons

Pros

• Capsule form is more convenient for some
• No need to worry about mixability or taste
• Main ingredient is high-quality creatine monohydrate
• Fewer reported digestive side effects
• Multiple size options
• Free shipping on orders over $75

Cons

• Must take four pills for 5-gram dose
• More expensive than powder form

Bottom Line

If you prefer capsules over powder, the Optimum Nutrition Micronized Creatine Capsules provide the same dosage and affect on performance as seen in the traditional powder supplement.

If you’ve been in the bodybuilding or weightlifting space in any capacity, you’ve heard of Optimum Nutrition, also lovingly referred to as ON. We crowned it as the best creatine pill for its simple formulation and the fact that it’s third-party tested by Informed Choice. 

RELATED: Can You Take Too Much Creatine?

These creatine capsules were tested by Kate Meier, GGR senior director of content, who gave a 5 out of 5 for both taste and swallowability. “I had no problem swallowing these and didn’t taste a thing,” says Kate. She also had no negative side effects, so a perfect score there as well. 

“Overall, I’d rate this product highly because it’s got great customer service and is certified by Informed Choice,” Kate expresses. That said, she did make an interesting observation about the dosage. “To get 5 grams of creatine, you do have to take four pills. So, it’s misleading that the label says a serving is 2.5 grams, because if you take enough to get to the standard dose of 5 grams, the price per serving actually doubles.”

Not only is more than $1 per serving a lot for a creatine supplement, taking four pills daily could be rough for some people. It should also be noted that the capsules are made from gelatin, so these wouldn’t be appropriate for vegans. 

Other Creatine Supplements for Muscle Growth We Tried and Researched

• Six Star Creatine: We liked it, but there are a lot of artificial ingredients in it, and we know a lot of people like to avoid them. We also couldn’t find evidence of third-party testing during our review. 
• BPI Sports Best Creatine: Solubility isn’t great (it keeps settling at the bottom) and was too sweet for Frieda’s taste. It also upset her stomach a bit.
• XWERKS Build: Anthony says it tasted very artificial despite the brand claiming that they’re made with all-natural ingredients.

How We Picked and Tested the Best Creatine for Muscle Growth

In contrast to other supplements on the market, creatine is one of the least confusing to shop for. That said, we still had some criteria to follow before including certain brands on our list. Here are some highlights of what we found important. 

Positive Customer Reviews

Especially when it comes to new brands we aren’t familiar with, we do take a look at customer reviews to ensure they aren’t egregiously negative, which is usually a pretty good sign to steer clear. Furthermore, we look at reviews from multiple sources rather than just the company website, which has a tendency to be biased towards the positive.

And, of course, we go with feedback from our testers. Generally, we don’t recommend products that seem low-quality, are overly processed, or just taste bad.

High-Quality Ingredients

Due to the fact that creatine monohydrate works plenty well on its own, it’s best to choose creatine supplements that don’t have too many extra ingredients. If there are other compounds that help enhance the benefits of creatine, that’s great. However, supplements with too many artificial ingredients, fillers, or added sugars should be avoided as that’s just extra weight in the tub you’re paying for, but not benefiting from in terms of your wellness. 

Third-Party Testing 

At GGR, we always recommend choosing supplements that are third-party tested, when possible. Be careful, though. Many companies claim they are third party tested, but some labs only test for safety or only test to verify dosage. 

For a supplement to be safe for elite athletes, labs like NSF for Sport or Informed Choice are the most trusted bodies to ensure supplements are not adulterated with banned substances. Third-party testing can also provide a layer of safety to ensure supplements are free of things like heavy metals, which are common contaminants that can enter supplements during manufacturing and packaging.   

Benefits of Creatine for Muscle Growth

The benefits of creatine are well-established by science, which is why it’s such a wildly popular supplement in bodybuilding, explosive sports like sprinting, and among people trying to change their body composition. Let’s take a closer look at what creatine has to offer. 

Helps Build Muscle Mass

According to hundreds of studies, creatine initially causes weight gain through water retention in muscle cells, but it also supports gains in lean muscle mass when combined with a resistance training program¹⁰.

RELATED: Does Creatine Help You Lose Weight?

May Prevent Muscle Breakdown

Creatine is often recommended to older adults and athletes in times when risk of accelerated muscle breakdown is high. For athletes, this is often when they are recovering from surgery or an injury as the cessation in training and inflammation significantly increases the rate of catabolism.

Several studies have indicated that supplementing with creatine can help attenuate the loss of muscle mass and strength that occurs following a period of immobilization of the upper arm among individuals who are otherwise active and healthy⁹.

Assist in Strength Gains

According to recent studies, athletes who took creatine during isometric exercises were able to generate more force than athletes who did not take creatine during the same exercise. The creatine group also reported better muscle recovery and less soreness along with a larger arm circumference⁹.

RELATED: How to Take Creatine to Reach Your Goals

Boosts ATP Production

Creatine contributes to the body’s energy production by boosting phosphocreatine availability to adenosine triphosphate, otherwise known as ATP, the body’s primary energy source. Creatine increases energy availability¹¹ in this way, thereby enhancing athletic performance.

With this in mind, a sports nutrition expert may recommend creatine to runners and triathletes, as well as those who perform resistance training, because it helps with muscle strength, power, and sprinting. Taking creatine supplements even increased sprinting speed and peak power output by 4.2 to 7% in one study¹².

Dosing and Interactions 

If you are taking prescription medications, talk to your healthcare provider before starting any dietary supplements. Furthermore, though creatine is generally very safe for most healthy individuals, it may worsen the condition of those who have kidney issues. 

When creatine is combined with caffeine, such as in a pre-workout supplement or with coffee, it can result in dehydration. So make sure to drink plenty of water when taking creatine, especially if you are taking large doses during a loading phase. 

RELATED: The Beginner’s Complete Guide To The Creatine Loading Phase

On that note, if you’re worried about creatine increasing the odds of you getting muscle cramping, don’t worry. Science has long since debunked this myth. In fact, according to some studies, creatine powder may improve hydration¹³ because it induces water retention in the muscle cells. 

Buying Guide: What to Look for in Creatine for Muscle Growth

When shopping for creatine, there are some key things you need to be aware of. Here are a few tips on what you need to keep in mind.

RELATED: Best Supplements for Muscle Growth

Price Per Serving

If you’re shopping for supplements, you should always consider your personal budget, but you should also consider how long and how consistently you’ll plan on taking said supplement when choosing. Most creatine supplements are cheapest when they are unflavored and have minimal ingredients.

It is likely that those with fewer fillers and additives, as well as those containing compounds that can be beneficial for post workout, will cost more. Third-party tested supplements also tend to be pricier. When weighing your options and whipping out the calculator, just make sure that what you are paying is congruent with what you will be getting in terms of value. 

In addition, with creatine monohydrate powder, it’s a good rule of thumb to determine the price per serving, rather than per scoop, especially to ensure you’re getting the 3 to 5 grams of creatine you need. This also pertains to gummies and capsules, which have serving sizes that can be tricky to work out. 

Dosage

In any creatine supplement, the dose is probably the most important factor. The problem is that many supplement companies take advantage of consumers’ ignorance about the amount of creatine they should take. Luckily, you’re here at GGR, so you know better.  

RELATED: How Much Water Should You Take With Creatine?

As a reminder, the optimal dose for athletic performance is 3 to 5 grams of creatine per day. It may appear on the label as 3,000 milligrams or 5,000 milligrams; please understand that the amount is the same as 1,000 milligrams comes out to 1 gram. 

In addition, make sure that the amount of creatine is pure creatine and not a mixture of multiple ingredients that only add together to make up 3 to 5 grams total. 

Other Ingredients That Promote Lean Mass

Creatine that’s included in a comprehensive post-workout supplement or has other ingredients along with it to boost the benefits of creatine can be a big bonus, especially if you have ambitious weight gain goals. These ingredients include, but are not limited to, l-carnitine, amino acids, betaine anhydrous, and HMB. 

FAQs About Creatine for Muscle Growth

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

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2. Nissen SL, Sharp RL. Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. J Appl Physiol (1985). 2003;94(2):651-659. doi:10.1152/japplphysiol.00755.2002
3. Fukushima M, Matsuyama F, Ueda N, et al. Effect of corosolic acid on postchallenge plasma glucose levels. Diabetes Res Clin Pract. 2006;73(2):174-177. doi:10.1016/j.diabres.2006.01.010
4. Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009;6:7. Published 2009 Feb 27. doi:10.1186/1550-2783-6-7
5. Koozehchian MS, Daneshfar A, Fallah E, et al. Effects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained males. J Exerc Nutrition Biochem. 2018;22(4):7-19. doi:10.20463/jenb.2018.0026
6. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. Published 2021 Jun 2. doi:10.3390/nu13061915
7. Jäger R, Harris RC, Purpura M, Francaux M. Comparison of new forms of creatine in raising plasma creatine levels. J Int Soc Sports Nutr. 2007;4:17. Published 2007 Nov 12. doi:10.1186/1550-2783-4-17
8. Wu JL, Wu QP, Huang JM, Chen R, Cai M, Tan JB. Effects of L-malate on physical stamina and activities of enzymes related to the malate-aspartate shuttle in liver of mice. Physiol Res. 2007;56(2):213-220. doi:10.33549/physiolres.930937
9. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. Published 2017 Jun 13. doi:10.1186/s12970-017-0173-z
10. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-831. doi:10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2
11. Moraes Rd, Van Bavel D, Moraes BS, Tibiriçá E. Effects of dietary creatine supplementation on systemic microvascular density and reactivity in healthy young adults. Nutr J. 2014;13(1):115. Published 2014 Dec 15. doi:10.1186/1475-2891-13-115
12. Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. Published 2022 Mar 8. doi:10.3390/nu14061140
13. Dalbo VJ, Roberts MD, Stout JR, Kerksick CM. Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Br J Sports Med. 2008;42(7):567-573. doi:10.1136/bjsm.2007.042473

Destini Moody, RD, CSSD, LD

Destini Moody, RD, CSSD, LD is a sports dietitian and the head of performance nutrition for the NBA G League Ignite. In addition to working with pro athletes, Destini has ghostwritten four weight loss and wellness cookbooks. She also authors online content covering fitness and nutrition topics.

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