Best creatine: our opinion

Best powdered creatine 🥇
> Creapure® Creatine Monohydrate – Nutri&Co

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Best creatines

Our selection criteria

• Form: creatine comes in powder form (more economical) and capsules (more convenient).
• Type: we recommend creatine monohydrate because of its active ingredient content and the number of clinical studies conducted on this type.
• Analysis certificates : verification of the absence of heavy metals and suspicious solvents
• Price / dose: this is the price per recommended dose of creatine per serving (3.4 g).
• Customer reviews: these customer reviews of the product are gathered from the brand’s website, review sites, or Amazon.
• Our opinion on the brand: based on the tests of supplement brands we conduct every month.

All the supplements below are manufactured in the European Union, contain 100% creatine, and are gluten-free.

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# Best powdered creatine 🥇

We selected Nutri&Co creatine powder because it is made from 100% Creapure®, the global benchmark in terms of purity and quality. It is the only creatine produced in Europe (in Germany, more specifically).

Creatine monohydrate is also the form whose effectiveness has been most extensively documented by scientific studies (more than 200).

At €0.34 per serving, this creatine offers excellent value for money, which is a real plus for athletes who want to consume it every day. One bag contains 300 grams of creatine, which represents 88 servings (more than 2 months of use).

We like the Nutri&Co brand because it is reliable and transparent (read our full review to learn more). We also note that customer reviews are very good.

This company is based in Aix-en-Provence and places particular importance on the quality of the active ingredients in its products.

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What is creatine?

Creatine is a naturally occurring amino acid derivative found in our body and in our diet.

The body is able to synthesize it in the liver and kidneys from 3 amino acids: glycine, arginine, and methionine. It is then stored in the brain and muscles in the form of phosphocreatine. 

Its role is to act as an ATP precursor (adenosine triphosphate), a molecule that helps provide energy to muscle fibers. 

During intense physical exercise, muscles use ATP to produce energy. However, these ATP reserves are very limited and must be replenished quickly.

Stored phosphocreatine is capable of rapidly regenerating ATP, which allows muscles to continue functioning for longer periods and at a higher intensity. 

Creatine supplementation may promote the renewal of ATP during short intense exercise sessions and would accelerate the synthesis of phosphocreatine after exercise. That is why it is popular in disciplines such as bodybuilding and fitness.

Our creatine needs and which foods contain it

Creatine is found mainly in animal products such as red meat, poultry, fish, and organ meats, at a rate of about 5 g per kg of raw meat. Note that cooking destroys part of the creatine.

It is also found in some plant-based foods, but in smaller amounts, especially in legumes, quinoa, mushrooms, and even almonds. 

If you eat meat and fish on a daily basis, about 1 g of creatine per day is provided through food and 1 to 2 g are synthesized by the body.

The amount of creatine stored daily is therefore 2 to 3 g per day. This amount is reduced if protein intake is low, especially in vegetarians.

Depending on your sport, your body type, and your diet, your creatine needs vary. However, they are estimated at around 4 to 5 g on average for an effect on strength and recovery. 

The benefits of taking creatine

If you practice strength sports such as weightlifting and bodybuilding, or sports requiring short, intense effort such as sprinting and cross-training, taking creatine as a dietary supplement is worthwhile.

Indeed, according to my research, creatine supplementation could allow:

• an increase in muscle strength, by increasing the energy stores used by the muscles thanks to the increase in phosphocreatine reserves. This is what this study indicates.
• an increase in physical performance and better resistance to fatigue. By reducing the rate at which ATP is broken down, thus allowing the muscles to work longer at full power. 
• an increase in muscle mass by promoting protein synthesis.
• improved recovery after exercise by speeding up the rate of ATP synthesis during meals and glycogen storage.
• an increase in muscle volume by promoting water retention in the muscle, as observed in this study conducted over 4 weeks on athletes.

Only the effect on physical performance during short-duration, high-intensity exercise benefits from an officially authorized claim at the European level, at a dose of 3 g/day.

Creatine may have the reputation of being a performance-enhancing drug. Let me reassure you, that is not the case. It is certainly a source of energy for the muscle, but it has no effect on the hormonal system. 

The right time to take creatine

If you practice an endurance sport like swimming or running, I do not recommend creatine supplementation. On the other hand, as we have seen, it may be beneficial for people who practice strength and high-explosiveness sports such as weightlifting, bodybuilding, or sprinting.

In this case, and based on this publication, I recommend an additional maintenance intake of 2 to 3 g per day.

I recommend taking creatine after your workout because that is when your body will absorb it best. However, on days without training, it is better to take it with meals.

I do not recommend taking creatine before a workout because it could have a negative impact on digestion and blood sugar. This could result in reduced performance.

My buying criteria

1. Type of creatine

On the sports dietary supplement market, you can find a wide variety of types of creatine. The most common and most studied type remains creatine monohydrate.

This form contains 88% creatine and 12% water; its solubility is good and its production is relatively inexpensive. It is generally well tolerated, but mild digestive issues at the start of supplementation are still possible.

You may also come across other forms of creatine such as creatine citrate, creatine phosphate, creatine malate, or creatine tartrate. These are sometimes touted as having better solubility and greater effectiveness.

However, these forms are more expensive and less studied. Moreover, few serious studies have been able to prove superior effectiveness compared with creatine monohydrate. 

It is also possible to find blends of different types of creatine or creatines combined with amino acids such as beta-alanine or minerals such as magnesium. Their goal would be to enhance the effectiveness of creatine. Personally, I do not find this essential.

In any case, it is better to consult a qualified sports professional who will be able to recommend the right product based on your situation.

2. Quality label

I recommend turning to Creapure®, one of the best creatine labels. This German laboratory chose to produce 100% pure creatine monohydrate.

It does not contain any unnecessary by-products, as is often found in standard market creatine monohydrate. Its quality and traceability are optimal.

3. Creatine form

Creatine is generally sold in powder, capsule, or tablet form. 

Whatever the form, the effectiveness is the same. I therefore recommend choosing the one that best fits your daily routine, to ensure consistency in taking it.

The powder form is more economical, easy to mix into a drink, and allows for better dissolution. The capsule form, on the other hand, is easier to transport and allows for more precise dosing. 

Contraindications to taking creatine

There is generally no danger associated with the use of creatine as a dietary supplement. In particular, if you follow the recommended doses.

In case of excess, there may be side effects such as:

• muscle cramps
• joint pain
• stomach troubles

Creatine promotes water retention in the muscles, which can be a problem for people suffering from kidney failure. That is why it is very important to stay well hydrated.

I recommend seeking advice from a doctor if you have any health problems. 

As a precaution, creatine is not recommended for children, pregnant or breastfeeding women. Nor for people with kidney conditions.

To summarize

To be sure to choose the best creatine, check:

1. The type : the most common and most studied type remains creatine monohydrate.
2. The label : Creapure® guarantees a creatine free of impurities.
3. The form : powder is more economical, capsules are more precise, but the effectiveness remains the same.