5 Best Creatine Supplements for Athletes [2024 Guide]
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Discover the best creatine for athletes to boost strength, reduce recovery time, and put on pounds of lean muscle in a safe and scientifically-proven way.
In the world of athletic performance and enhancement, creatine has carved a well-deserved spot in the line-up. It stands out for its ability to boost strength, enhance recovery, and promote muscle growth. And it has a lot of science to back it up.
According to Andy Galpin, Ph.D., scientist, coach, teacher, and Momentous partner, “creatine is one of the most established and well-rounded supplements ever developed. It’s actually absurd how effective creatine is, especially with even more evidence coming out now in regards to cognitive function and neurological disease.”
The key to unlocking these benefits without compromise lies in choosing creatine that is certified clean. Products verified to be free from contaminants and deemed safe for athletes are among the most important criteria that should be respected in the pursuit of choosing the right creatine—and really any other supplement.
Recognizing the importance of purity and safety, third-party certifications like NSF’s Certified for Sport and Informed Sport are invaluable markers of trust. They do the heavy lifting to make the research process easier for you. These certifications ensure that the supplements meet rigorous testing criteria, providing athletes with the peace of mind they need to focus on their performance.
We put together a 2024 guide to creatine for athletes designed to help you navigate the myriad of options available, helping you find the best creatine supplements tailored to your athletic goals. Whether you’re aiming to increase your strength and power, speed up your recovery, or gain lean muscle, we’ve got you covered.
We’ll start the list with our own creatine supplement at Momentous, which is fully NSF and Informed Sport certified.
The 5 Best Creatine Supplements for Athletes
1. Momentous Creatine
Key Things to Know About Momentous Creatine
- Third-Party Tested: Yes
- Contains ProHydrolase: No
Gluten-Free: Yes
GMO-Free: Yes
Vegan: Yes
Athlete Relevant Certifications: NSF Certified for Sport and Informed Sport Certified
Product Details
Type: Creatine Monohydrate
Form: Powder
Net Weight: 450g
Number of Servings: 90
Serving Size: 1 scoop (5 grams)
Flavors: Unflavored
Price: $36.95
Free Shipping: On orders over $75
Subscription: Subscribers receive a 25% discount
Pros
Dissolves easily with no gritty texture, making it easy to mix into any beverage
Backed by 25+ years of research, ensuring its effectiveness and safety
NSF and Informed Sport certifications offer complete peace of mind regarding its purity and safety
Vegan, gluten-free, and GMO-free, catering to a wide range of dietary needs and preferences
Cons
Premium pricing, reflecting its high standards of quality and certification, might not be the first choice for budget-conscious consumers.
I’m particular about the supplements I use, prioritizing both their effectiveness and their clean, safe ingredients. Momentous Creatine has been a revelation for me, significantly enhancing my strength and recovery times without compromising on safety or quality. The creatine powder dissolves like magic, leaving no residue or gritty texture, which is a big plus for me since I mix it with water most days.
What sets Momentous apart is its commitment to purity and performance. The product's certifications from NSF and Informed Sport aren’t just badges of honor; they're assurances that I'm consuming something free of banned substances and harmful contaminants.
This is particularly important for competitive or professional athletes who undergo regular drug testing. Momentous stands by creatine monohydrate as the gold standard based on the 25+ years of research studies, absorption and solubility, and value for money. As an athlete, that’s the trifecta that I look for in my supplements.
While Momentous Creatine isn't the cheapest on the market, its value for money is unparalleled when considering its benefits, quality, and the rigorous testing it undergoes. I’m on a monthly subscription which saves me 25% every month, plus the hassle of remembering to reorder before I run out.
As Dr. Andy Galpin and Dr. Andrew Huberman have pointed out, the research backing creatine monohydrate's effectiveness is extensive, and Momentous has harnessed this to create a product that stands out for its absorption, solubility, and overall value.
According to Dr. Huberman:
“Creatine can actually be used as a fuel source in the brain and there’s some evidence that it can enhance the function of certain frontal cortical circuits that feed down onto, or rather connect to, areas of the brain responsible for mood regulation and motivation and that’s where creatine plays a role in depression.”
When I saw this video of Dr. Huberman explaining this connection, I was excited about the prospect of creatine’s ability to support my mental health, too.
@andrewhubermanclips Creatine is one of the best supplements, you should be taking it #neuroscience #hubermanlab #creatine ♬ original sound - Neuroscientist Andrew Huberman
In my experience, the impact on my training has been profound. My power on my bike has increased, and my recovery times have shortened, allowing me to train harder and more frequently. For endurance athletes looking for a clean, effective, and scientifically backed creatine supplement, Momentous is the best choice.
If you're serious about your athletic performance and are looking for a creatine supplement that delivers on its promises without any compromises, Momentous Creatine is worth your consideration. Dive deeper into what makes Momentous the top choice for athletes around the globe by checking out the product for yourself.
2. Klean Athlete Klean Creatine
Key Things to Know About Klean Athlete Klean Creatine
Third-Party Tested: Yes
Contains ProHydrolase: No
Gluten-Free: Yes
GMO-Free: Yes
Vegan: Yes
Athlete Relevant Certifications: NSF Certified for Sport
Product Details
Type: Creatine Monohydrate
Form: Powder
Net Weight: 315g
Number of Servings: 60
Serving Size: 1 scoop, 5g
Flavors: Unflavored
Price: $32.80
Free Shipping: No
Subscription : No
Pros
Smaller jar, doesn’t take up much counter space and easy to pack
Backed by research and third-party testing
Cons
Slightly pricier per serving
Klean Athlete's Creatine has 5 grams of creatine monohydrate per serving, a straightforward formula without artificial flavors or additives. This NSF Certified for Sport product ensures it's free from banned substances, making it a reliable choice for competitive athletes. It’s a smaller size jar, suitable for those seeking a short-term supplement supply or for convenience at the gym or office. The product's mixability and purity are notable positives.
However, the limited serving count might not be ideal for long-term users, potentially leading to more frequent purchases. While the lack of flavors ensures purity, it may not appeal to those who prefer flavored supplements. The free delivery is a plus, but the overall value may be impacted by the serving size and frequency of use as it comes with 60 servings, as opposed to Momentous’ 90 servings.
3. Thorne Creatine
Key Things to Know About Thorne Creatine
Third-Party Tested: Yes
Contains ProHydrolase: No
Gluten-Free: Yes
GMO-Free: Yes
Vegan: Yes
Athlete Relevant Certifications: NSF Certified for Sport
Product Details
Type: Creatine Monohydrate
Form: Powder
Net Weight: 450g
Number of Servings: 90
Serving Size: 5g
Flavors: Unflavored
Price: $42
Free Shipping: Yes
Subscription: Yes, save up to 20%
Pros
High-quality and pure ingredients
Completely flavorless
NSF Certified for Sport
Cons
Higher cost per serving
Formula recently changed by manufacturer
Thorne Creatine, offering 5 grams of micronized creatine monohydrate per serving, stands out for its simplicity and efficiency. This brand is also NSF Certified for Sport, assuring quality and safety.
It mixes well, has no taste, and avoids the gritty texture some creatine powders are known for. Their commitment to minimal, clean ingredients, supported by clinical research, ensures both safety and efficacy. The price per serving is slightly higher than Momentous Creatine.
4. Gnarly Sports Nutrition Creatine
Key Things to Know About Gnarly Sports Nutrition Creatine
Third-Party Tested: Yes
Contains ProHydrolase: No
Gluten-Free: No
GMO-Free: No
Vegan: Yes
Athlete Relevant Certifications: NSF Certified for Sport
Product Details
Type: Creapure (Creatine Monohydrate)
Form: Powder
Net Weight: 450g
Number of Servings: 90
Serving Size: 5g
Flavors: Unflavored
Price: $54.95
Free Shipping: Yes
Subscription: Yes, save 10%
Pros
High-quality ingredients
Inclusive and safe: vegan, kosher, halal, and NSF Certified for Sport,
Convenient packaging and easy for travel
Cons
A bit of a gritty sensation when mixed in cold water
Gnarly Nutrition's Creatine emerges as a standout choice for athletes aiming to elevate their game. Designed with endurance, strength, and stamina in mind, this supplement harnesses the power of 5g of Creapure (pure creatine monohydrate) per serving.
While the effectiveness of Creapure over other forms of creatine is a topic of discussion among athletes, the consensus on its potential benefits is strong, despite a current lack of definitive studies to confirm these specific claims. This is a favorite among athletes.
The solubility in cold water falls short, but it dissolves better in warm water. Although both are unflavored, Gnarly Nutrition Creatine has a slight chalky taste unlike Momentous Creatine.
5. Create Creatine Gummies
Key Things to Know About Create Creatine Gummies
Third-Party Tested: No
Contains ProHydrolase: No
Gluten-Free: Yes
GMO-Free: Yes
Vegan: Yes
Athlete Relevant Certifications: No
Product Details
Type: Creatine Monohydrate
Form: Gummies
Net Weight:
Number of Servings: 1.5g
Serving Size : 2-3 gummies daily
Flavors: Orange, Blue Raspberry, Watermelon
Price: $70
Free Shipping: Yes
Subscription: Yes, save 14%
Pros
Easy on-the-go
3 flavor options
Cons
Not third-party tested
Not NSF Certified for Sports
Contains sugar
Lower serving amount of creatine than other options
Highest price for serving
The Create Creatine gummies are an option if you’re looking for a non-powder way to consume creatine. They offer the well-documented benefits of creatine, like enhanced muscle strength, improved endurance, and faster recovery times.
However, unlike some of the other products mentioned so far, Create Creatine gummies are not third party tested nor do they have relevant athletic certifications. While gummies are always a fun addition to our diets as an adult, the Create Creatine fall a bit short, particularly in the testing department.
5 Question Athletes Should Consider When Choosing Creatine
Not all creatine is created equally. Ask these questions when you’re making the decision to buy creatine.
1. What Type of Creatine Is It?
Creatine can be formulated differently to offer variations in absorption rates, solubility, and potential side effects to suit individual preferences and performance needs. Various forms of creatine, such as Creatine Monohydrate, Micronized Creatine, Creatine Hydrochloride (HCL), Creatine Ethyl Ester, and Creatine Magnesium Chelate, offer differing benefits. Creatine Monohydrate is widely researched and praised for its effectiveness, while Micronized Creatine has smaller particles for better solubility and absorption. Creatine is a natural compound produced by your body.
2. What’s the Form of Creatine?
Creatine comes in powders, pills, gummies, and even serums. Powders are popular for their versatility and ease of dosage adjustment, while capsules offer convenience for on-the-go athletes. If you opt for powder, make sure to look at how we rated solubility in the reviews above. The choice often comes down to personal preference and lifestyle compatibility.
3. Is It Third-Party Certified?
Third-party certification ensures the supplement has been independently tested for purity and banned substances, safeguarding athletes from unintended doping violations and guaranteeing product integrity. This peace of mind is crucial for athletes competing at any level.
4. Is It Free from Additives and Artificial Ingredients?
Check for additives, artificial sweeteners, and fillers. A clean label with minimal ingredients, free from soy, gluten, and dairy, aligns with a holistic approach to nutrition and reduces the risk of allergies or adverse effects. Opt for supplements that prioritize purity with third-party certification to avoid banned substances.
5. What’s the Price?
Evaluate the cost-effectiveness by considering the price per serving and the overall product quality. Some brands offer subscription services that can provide savings over time. It's essential to balance budget considerations with the desire for high-quality ingredients and manufacturing practices.
Here’s a quick price for serving of the products we reviewed above:
Momentous Supplements: $0.41 / serving
Klean Athlete: $0.54 / serving
Thorne: $0.46 / serving
Gnarly Sports: $0.61 / serving
Create: $2.33 / serving
How We Recommend Taking Creatine
When to Take
For optimal results, mix 5g of with 6-8 ounces of water or your beverage of choice daily, like juice or even in a protein shake. For the initial week of supplementation, a loading phase of 2 scoops per day is recommended to rapidly increase your muscle creatine levels. Different supplements have different dosages, so be sure to review your specific instructions, and the grams of creatine per serving will affect the dosage.
What to Mix Creatine with
Creatine is versatile and can be mixed with water, juice, or incorporated into smoothies when it’s in powder form. The key is to blend it with a liquid you enjoy that facilitates easy and consistent consumption.
Creatine Onset Time
Noticeable improvements in performance and muscle development typically begin to manifest within 2 to 4 weeks of consistent daily use. For sustained gains and cognitive benefits, ongoing daily supplementation is advised. Remember, consistency is key.
Expected Results
Remember, everyone’s different, but you can expect to experience the following:
Improved physical performance
Enhanced lean muscle development
Increased strength and power
Reduced mental fatigue
With consistent use, creatine will help you increase muscle and brain creatine levels, helping you perform better—physically and mentally.
Answering Creatine’s Frequently Asking Questions
Should athletes take creatine?
Athletes should consider taking creatine to improve their high-intensity exercise performance and increase muscle mass. It's one of the most researched supplements and has been shown to be effective in short bursts of intense activity.
Is creatine safe for kidneys?
For individuals with healthy kidneys, creatine has been deemed safe in moderate amounts. However, those with pre-existing kidney or liver issues should consult a healthcare professional before supplementation. Also, be sure to review any third-party testing for a product before consuming it.
Are there any potential side effects of creatine?
Possible side effects include minor weight gain, due to water retention in the muscles, digestive issues, and muscle cramps. These effects are generally mild and can be minimized with proper hydration.
Is it better to take creatine before or after a workout?
Research suggests benefits to taking creatine both before and after workouts. Post-workout might be slightly more beneficial due to increased muscle uptake from exercise-induced blood flow.
Can I take creatine forever?
Long-term use of creatine appears to be safe for healthy individuals, but it’s wise to cycle off periodically or consult a healthcare provider for personalized advice.
Should I double up on creatine if I miss a day?
No need to double up. Just continue with your regular dosage the next day. Consistency over time is key, rather than the exact timing or making up for missed doses.
Rachel Levin
Rachel Levin is a writer and editor with over 10 years of experience writing in health, wellness, and travel. She is also an avid outdoor athlete—she's hiked and trekked in almost every continent.
