Some experts believe that creatine boosts hormone production, which can increase hormones that promote muscle gains. Other Benefits Moreover, while creatine can be helpful for your brain, these cognitive benefits appear to be limited to stressful situations, like brain recovery after a concussion or cognitive performance at high altitude or after sleep deprivation. This supplement combines creatine monohydrate and Hydroxymethylbutyrate (HMB for short) to give you the best results. It promotes strength, endurance, and fat mass reduction while also preventing the formation of lean muscle mass. Plus, it’s free from allergens and nasty ingredients like gluten, GMOs, artificial sweeteners, and artificial colorings for a more natural, more effective product. A: Some initial skeptics of creatine pointed to some hypothetical dangers for kidney function that could be caused by long-term ingestion of high levels of creatine.

My biggest pro, personally speaking, is that this is one of the few creatines that hasn’t made me feel overly bloated,” he says. “Beyond that, I noticed an almost immediate improvement in my lifts and felt less sore after rigorous training sessions.” Nicole Davis, GGR senior editor and our expert product tester said Kaged Creatine HCl completely dissolved, so for solubility it gets an 5 out of 5. “I tried the Lemon Lime flavor and I really liked it—it was tart and not too sweet.” That earns it a 5 out of 5 on taste as well. Price per serving By supporting water absorption, creatine increases the size of your muscles. It makes them more powerful.

If you prefer the convenience and ease of pills over powders, these creatine capsules from Optimum Nutrition may be a good choice. 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. Athletes need to take special care with supplementation that no WADA-banned substances are present, as it could disqualify them from the competition. That’s why we like Onnit’s Creatine Monohydrate powder—they certify all of their sports products through Informed Sport, which means that what they say on the label is confirmed accurate. Most research indicates that there’s no “golden hour” to take creatine, though some studies have found best results came from taking creatine either shortly before or after training. References Runners taking creatine will benefit in short, high-intensity sprinting workouts. MyProtein Creatine is best for this purpose: the super-pure and moderate-dose formulation makes improving leg speed a breeze, but prevents you from getting muscle-bound.

This post-workout supplement is designed for recovery and muscle growth, so you can see the results of your hard work even faster. And, since this creatine supplement uses sucralose instead of sugars, it’s perfect for diabetics and anyone on a low-sugar diet. It may be slightly sweeter than usual, though, as sweeteners are usually more potent than natural sugars.The 5 grams of total creatine hit the right mark for daily dosing to support strength and increase muscle mass, plus sports nutritionist Dr. Krissy Kendall, Ph.D., likes the addition of 10 grams of L-citrulline, a compound shown to promote increased blood flow and nutrient delivery to active muscles 10, plus 3.2 grams of beta-alanine, which is the recommended daily dose to reduce muscle fatigue, increase endurance, and performance during high-intensity exercise 11. It’s important to consider the potential side effects of creatine HCL. You can prevent side effects. Choose a quality product and follow the recommended dosage. Creatine HCL has fewer side effects than other forms of creatine. It’s a good alternative if other supplements cause bloating. Creatine is great for three things: getting strong, becoming more explosive, and adding muscle mass. If any of these are among your fitness goals, creatine is a great choice for you. This is especially important if you’re an athlete, but really anyone taking supplements should heed this advice. Look for Informed Sport, NSF, or BSCG logos on the products to ensure they’ve been batch-tested for banned substances. The cubital tunnel is located in the elbow and encases the ulnar nerve. Compression of this nerve can cause pain, but certain exercises can help. READ MORE