For those who practice bodybuilding, the use of creatine supplements is extremely necessary. So, which foods are creatine in and what is the best brand of creatine supplements available today? Let's find out in this article!
In bodybuilding creatine works to help create energy for you to have an effective workout while helping to increase strength, endurance as well as promote muscle growth. Therefore, for bodybuilders, it is recommended to add creatine along with other types of whey to make training more effective.
Below Ultimate Sup will introduce you to the best creatine supplements available today.
Table Of Contents
TL;DR: Top 3 Creatine - the best muscle gainer for gymer 2024
What foods is creatine found in?
Creatine is found in small amounts in certain foods, primarily in animal-based sources such as meat and fish. The highest concentration of creatine can be found in red meats like beef and pork, as well as fish like salmon and cod. Other food sources of creatine include chicken and turkey, and some types of seafood, like scallops and tuna. Vegetarians and vegans may have lower levels of creatine as it's mostly found in animal-based products.
What kind of food contains creatine?
Creatine can also be produced by the body, specifically in the liver, pancreas, and kidneys. However, the creatine produced in the body is not enough to meet the needs of intense physical activity and supplementing with creatine is often necessary for athletes and bodybuilders.
What are the effects of creatine?
Creatine is a naturally occurring compound found in small amounts in certain foods, such as meat and fish, and is also produced by the body. When taken as a supplement, creatine can have a number of effects on the body, including:
- Increased muscle strength and power: Creatine helps to increase the production of ATP (adenosine triphosphate), the primary energy currency of the body, which can lead to improved muscle strength and power during high-intensity, short-duration exercise.
- Increased muscle mass: Creatine can help to increase muscle hydration and protein synthesis, leading to an increase in muscle mass.
- Improved exercise performance: Creatine supplementation can improve performance in activities that involve short bursts of high-intensity exercise, such as weightlifting, sprinting, and jumping.
- Improved cognitive function: Some studies have shown that creatine supplementation can improve cognitive function, particularly in older adults.
- Improved bone health: Creatine has been found to increase bone density, which can help to reduce the risk of osteoporosis.
- Improved cardiovascular health: Creatine has been found to help reduce inflammation and improve blood sugar control, which can have a positive impact on cardiovascular health.
The Top 3 Creatine Supplements for Muscle Gain in 2024
Optimum Nutrition Creatine Monohydrate
Optimum Nutrition Creatine Monohydrate
Optimum Nutrition Creatine Monohydrate is a popular and well-known brand of creatine monohydrate supplement. The recommended dosage for this product is to take 5 grams (1 scoop) mixed with water or juice before or after a workout, or at any other time of the day. It is suggested to use it for at least 8 weeks and to cycle it, using it for 8-12 weeks and then taking a break for 4-6 weeks.
- Advantage: it is a pure form of creatine monohydrate, which is one of the most researched and effective forms of creatine. Additionally, it is affordable and easy to find in most supplement stores and online.
- Disadvantage: it is a powder form that needs to be mixed with liquid, which can be inconvenient for some users.
MuscleTech Platinum Creatine Monohydrate
MuscleTech Platinum Creatine Monohydrate
MuscleTech Platinum Creatine Monohydrate is a dietary supplement that contains creatine monohydrate as its active ingredient. The recommended dosage for this product is to take 3-5 grams (1-1.5 scoop) per day, preferably with a carbohydrate-rich beverage or meal. It is suggested to use it for at least 8 weeks and to cycle it, using it for 8-12 weeks and then taking a break for 4-6 weeks.
- Advantages:it is a pure form of creatine monohydrate and is micronized for faster absorption. Additionally, it is a well-known brand and is available in most supplement stores and online.
- Disadvantage: it is a powder form that needs to be mixed with liquid, which can be inconvenient for some users. Additionally, as with all creatine supplements, individual results may vary and some people may not see any benefits from using it.
Creatine Monohydrate
Creatine Monohydrate is a dietary supplement that contains creatine monohydrate as its active ingredient. Creatine monohydrate is the most widely studied form of creatine and is considered to be the most effective form of creatine. The recommended dosage for creatine monohydrate is typically 3-5 grams per day, taken before or after a workout, or at any other time of the day. It is suggested to use it for at least 8 weeks and to cycle it, using it for 8-12 weeks and then taking a break for 4-6 weeks.
- Advantages: it has been widely studied and is considered to be safe and effective for improving muscle strength and power, increasing muscle mass and improving exercise performance. Additionally, it is relatively affordable and widely available.
- Disadvantage: it can cause some side effects such as weight gain, stomach upset, and muscle cramping, though these are generally considered to be mild and temporary.
Related Article:
Creatine for bodybuilding: what you need to know
What is creatine? The optimal dosage and timing for creatine supplementation
