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My Take on the Best Creatine Supplement Debate and How You Can Make Sure That You are Getting The Highest Amount of Usable Creatine for Your Money

  Jul 24th, 2011

Would you like to know what the best creatine supplement on the market is? I am going to tell you.

But, before I do, I want you to know that I am not someone who has a cabinet full of supplements and I do not believe that supplements are a requirement to achieve dramatic bodily transformations.

That being said, creatine is one supplement that I believe is worth the investment. As I said above, taking creatine is not necessary, but my personal experience has shown that supplementing your training and nutrition program with the best creatine powder does provide a couple of noteworthy benefits.

Benefits of Using Creatine

When used on a consistent basis, creatine has been shown to increase glycogen levels in the body’s muscle cells.

This increase in sugar (i.e. energy) that is stored in your muscle cells will most notably benefit your bodybuilding program in the following ways:

    • Enabling you to perform more reps with the same weights


    • Increase in muscular endurance resulting in a more intense workout with less recovery time required between sets


  • Greater explosive power in your lifting movements allowing you to lift heavier weights

While these benefits of using creatine are not as dramatic as the supplement companies would have you believe, I have personally benefited from using creatine in all of the ways mentioned above – which is why I feel creatine is one out of a select few supplements that are worth investing in.

Types of Creatine

There a few different types of creatine on the market today, and it can be a time consuming task to figure out which one is in fact the best
creatine supplement
for you.

The most common types of creatine you will typically find online or in any nutrition store are:

1. Creatine Monohydrate
2. Creatine Citrate
3. Creatine Phosphate


Creatine Monohydrate

Creatine monohydrate
is the most popular form of creatine used by bodybuilders today.

As the name implies, creatine monohydrate is made up of a molecular combination of creatine and water.

Each molecule of creatine monohydrate contains approximately 88% creatine and 12% water. This means that for every gram of creatine monohydrate you ingest, you are really supplying your body with 880mg of creatine.

Creatine monohydrate is the most widely studied form of creatine out of the various forms of creatine supplements on the market today.

Creatine Citrate

If you have ever used creatine monohydrate, you have inevitably found that creatine monohydrate does not dissolve easily in water and can leave a slight “chalky” taste when mixed.

Creatine citrate was developed as a creatine alternative that has a much higher rate of solubility.

The downside to this is that each molecule of creatine citrate only contains about 40% creatine. However, studies indicate that creatine citrate is more easily absorbed by the body and the amount of useable creatine provided by each gram of creatine citrate ingested is roughly the same as that of creatine monohydrate.

Creatine Phosphate

Creatine phosphate was born from the fact that, in order for creatine to be useable by your body, it must first combine with phosphate.

So, the theory is that by combining creatine and phosphate before it is ingested, the amount of useable creatine will be much greater.

As of the time of this writing I have not found any studies to confirm whether creatine phosphate actually delivers a greater percentage of useable creatine or not.

You should also be aware that creatine phosphate is considerably more expensive – probably for the simple reason that it is the “latest and greatest” creatine supplement to hit the market.

The Best Creatine Supplement – Creatine Monohydrate

There are acceptable arguments that can be made to claim that any of the types of creatine detailed above are the best creatine products.

The fact is that there just isn’t enough conclusive evidence to crown any of the creatine compounds as the best creatine supplement.

However, I would argue that
creatine monohydrate
is the best creatine supplement to use because it has been extensively studied, has no known side effects, and is the cheapest form of creatine available today.

Along with many other natural bodybuilders, I have used creatine monohydrate for years and will continue to do so because I am convinced that creatine monohydrate is the best creatine product on the market and indeed does provide the benefits of increased muscular endurance and greater explosive strength.



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