Best Creatine


Creatine is a nitrogenous organic acid that provides energy to cells throughout the body, particularly muscles. It comprises three amino acids: arginine, glycine, and methionine, which enhance power output, endurance, and strength during workouts, improving athletic performance. Fitness enthusiasts use creatine supplements to increase lean muscle mass, accelerate the process of energy production, and improve anaerobic exercise performance. 

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The best creatine that is well-researched is in the form of creatine monohydrate - a popular ergogenic aid among sports and endurance training athletes since it provides the strength required for intensive and longer workout sessions. Creatine benefits  strength training by enabling muscle cells to produce more energy, increasing muscle mass, helping in muscle growth and recovery, and improving brain health.

The use of creatine supplements in India gained popularity when Indian sports performance coach Mr Basu Shanker, who has trained numerous athletes in cricket, mooted their usefulness. Professional sports organisations like the International Olympic Committee (IOC) allow athletes to fuel themselves with creatine supplements.

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SteadCreatine
Starts from ₹600
Rating: 4.85 out of 5 (262)
Each tablet of SteadCreatine™ contains 1500 mg of Creatine Monohydrate.
Helps Fuel Muscles with EnergyIncreases Muscle StrengthHelps Achieve a Burst of SpeedReduces Muscle BreakdownImproves Training ToleranceIdeal for High Intensity Sports
Save up to ₹600

What is Creatine?

Creatine is a naturally occurring non-protein amino acid present in our body. Almost 95% of creatine stores are found in the skeletal muscles, while the remaining 5% is distributed in the brain, liver, kidney, and testes. The primary goal of taking creatine is to fuel muscles with the potential energy required for longer and heavier workout sessions and to increase muscle mass. The name  creatine is derived from the Greek word flesh - creatine  is naturally found in red meat, seafood, and milk. As creatine is predominantly found in meats, vegetarians have lower creatine stores. It is mainly synthesised in the liver by different enzymatic reactions, which produce adenosine triphosphate (ATP) - a form of energy.

There are several forms of creatine, such as creatine monohydrate, creatine hydrochloride, creatine liquid, buffered creatine, etc. But the best creatine, which is well-researched and the most available,  is creatine monohydrate. According to a 2022 study by Suguru Saito published in the journal Biosci and Microbiota Food Health, creatine supplements increase intramuscular creatine concentrations, significantly improving performance during strength training. Creatine monohydrate increases the phosphocreatine and creatine ratio in skeletal muscles, regenerating ATP (adenosine triphosphate) rapidly during high-intensity exercise. The plasma levels of creatine peak about 60 minutes after taking a creatine monohydrate supplement. Creatine supplement intake increases muscle mass by increasing osmotic pressure due to water retention, resulting in muscle swelling, which stimulates cell growth.

Hence, we can say that  creatine is a muscle-building substance  that fuels muscles, builds muscular strength and endurance, and replenishes energy by regenerating ATP.

It also aids muscle repair, reduces fatigue, and gives instant energy, boosting athletic performance. Creatine increases the levels of  phosphocreatine (creatine with a phosphate group) in muscles, which regenerates Adenosine Triphosphate (ATP), a form of energy in muscles that fuels the body during intense activity.

The best creatine supplement is Steadfast Nutrition’s SteadCreatine, containing  1500 g of creatine monohydrate - a safe usage. Stead Creatine comes in an effervescent form, making it easy to use and consume.

Benefits of Creatine

The key advantages of taking creatine supplements are as follows: 

Creatine Improves High-Intensity Exercise Performance:

Creatine supplements play a crucial role in regenerating ATP - a source of energy stored and used at the cellular level that enhances high-intensity exercise performance. 

Creatine Assists Muscle Cells in Producing More Energy:

Creatine supplements enhance phosphocreatine reserves, which generate more ATP for use by muscle cells for instant and sustained energy. During workouts, an individual’s body uses adenosine triphosphate faster than it produces, which can cause energy depletion. Creatine monohydrate supplements come to the rescue by enhancing energy production.  

Creatine Increases Muscle Growth

Studies suggest regular supplementation with 5 g of creatine for 4-5 weeks improves muscle mass. First, its intake creates an osmotic pressure that helps retain water in muscles, stimulating muscle cells to grow. Fast muscle growth is also achieved by the extra energy supply to muscles.

Creatine Improves Brain Functioning 

Many research studies have found creatine may support cognition and improve performance on memory and intelligence by enhancing energy supply (in the form of ATP) and offering neuroprotection, which increases alertness and productivity.

Creatine Reduces Risk of Injury  

Oral creatine supplementation by athletes reduces muscle cramping and injuries to the muscles, ligaments, tendons, and nerves, and might reduce dehydration. 

Helps With Rare Creatine-Metabolising Syndrome 

Creatine is absent in the nervous system if an individual has a metabolic disorder or syndrome of creatine deficiency. Creatine supplements help improve the symptoms and provide the required energy. As this is a health condition, one should check the dosage with their doctor or physician.

How Does Creatine Work?

Creatine is a popular ergonomic aid for athletes. It is a naturally occurring non-protein amino acid compound found in seafood and red meat, majorly found in skeletal muscles, and readily present in the brain and testes.

Creatine monohydrate is the most well-researched, safest, and most commonly used form of creatine.

Two-thirds of the intramuscular creatine is in the form of phosphocreatine, while the remaining one-third is in free form. The intramuscular creatine is degraded into a byproduct of creatine, and  1-2% is excreted out in urine. To replenish this, 1-3 g  of  creatine can help maintain normal creatine stores. 

Creatine is absorbed first in the blood plasma and then in the tissues. After creatine monohydrate is orally ingested, there is a rise in plasma levels of creatine within an hour, increasing the uptake by the target tissues.

Creatine with phosphate converts into phosphocreatine which acts as a cellular energy reservoir.

A 2021 study published in the Journal of the International Society of Sports Nutrition found creatine supplements increase intramuscular creatine concentrations, significantly improving performance during strength training. Creatine supplements increase intramuscular creatine concentrations, which significantly improves performance during strength training.

Creatine monohydrate increases the phosphocreatine and creatine ratio in skeletal muscles, regenerating rapid ATP (adenosine triphosphate) during high-intensity exercise. Creatine supplements increase muscle mass partly by increasing osmotic pressure due to water retention, which results in muscle swelling, stimulating muscle cell growth. Hence, we can say that creatine is a muscle-building substance. Creatine use provides fuel to muscles, increasing muscular strength and endurance.

Why SteadCreatine is the Best Creatine Supplement

Most of the creatine supplements available in the market are in the form of creatine powder that is vulnerable to degradation and can solidify. However, SteadCreatine comes in an effervescent tablet form that is convenient to use and easily absorbed due to its effervescent quality. 

SteadCreatine is the best creatine supplement since it provides creatine monohydrate (considered by most scientists as the best and most safe form of creatine) in effervescent form, which is the best and most convenient way to take a creatine monohydrate supplement. SteadCreatine is the best creatine monohydrate supplement available on the market. 

How does SteadCreatine Work?

SteadCreatine increases creatine phosphate levels in muscles, regenerating Adenosine triphosphate (ATP)- a form of energy stored in muscles that fuels the body during intense activities. Plasma levels of creatine peak about 60 minutes after taking a creatine monohydrate supplement.

Types of Creatine

Creatine Monohydrate: This supplement form of creatine is the most well-researched and widely used in dietary supplements. Creatine monohydrate boosts the blood concentration of creatine and helps tissues uptake creatine in a favourable form. Intake of creatine monohydrate supplements helps gain muscle strength and mass and increases workout capacity. Creatine monohydrate is the best and most widely available form of creatine that increases its availability in muscles, boosts lean mass growth, improves muscle power, augments muscle morphology changes, and improves muscle endurance. 

Creatine Hydrochloride:

This form of creatine is formed by binding creatine and hydrochloride molecules. This effect lowers the pH level and makes creatine more acidic. Many researchers claim that creatine hydrochloride is more effective than other forms, such as creatine monohydrate and liquid creatine, but more studies are required.

Liquid Creatine:

As the name suggests, this is creatine in liquid form. It is a more ready-to-consume formulation that is easily absorbed in the body and helps in the instant production of energy. 

Creatine Ethyl Ester:

To form creatine ethyl ester, creatine molecules combine with ester bonds through esterification. After combining with ethyl ester, creatine does not require any receptor for its uptake across the membrane. This form of creatine is not widely used as a supplement in the market due lack of research trials like in the case of creatine monohydrate.

Buffered Creatine:

This form of creatine is more alkaline because of a higher pH level than normal creatine. Buffered creatine is usually buffered with sodium bicarbonate and sodium carbonate to increase the alkalinity.

Creatine Magnesium Chelate:

 In this formulation, creatine is bound with magnesium for supplementation. Fitness professionals use creatine magnesium chelate to increase the production of energy and provide great muscle energy potential. Further, magnesium creatine chelate boosts the bioavailability and creatine use by muscles.

The best creatine monohydrate supplement available as a fizz tablet is SteadCreatine.

Difference Between Creatine and BCAAs How to Choose the Best Creatine?

Choosing a good creatine supplement can be a task. Before choosing the best creatine for yourself, you should know which type of creatine supplement you require - creatine hydrochloride, creatine liquid, creatine monohydrate, or any other form. However, the most widely accepted form of creatine for athletes and gymgoers is creatine monohydrate because its use is backed by clinical research. 

Let’s discuss in detail the best ways to choose a good quality creatine supplement. 

Before choosing creatine, we should check the following parameters:

1. Solubility  

Creatine solubility can be increased by raising the temperature and lowering the pH of the solution. Many people like to take creatine with milk, thinking it will help in faster recovery due to milk’s protein content, but it doesn’t make any difference in performance. 

Traditionally creatine powder and tablets were popular amongst athletes. However, in today’s era, a better version of creatine supplements is available - effervescent tablets, which contain sodium bicarbonates or magnesium bicarbonates along with an acid (citric acid, tartaric acid, or others). The reaction between the acid and the bicarbonate releases CO2 when the effervescent tablet comes in contact with water, aiding in better disintegration of small constituents within a short duration. The fizz creatine tablet thoroughly dissolves, making creatine available in the solution. On top of that, this formulation gets easily absorbed by the body, aiding in instant energy production, making it the best creatine monohydrate supplement. 

2. Types of Creatine 

Creatine is segregated into different forms - creatine liquid, creatine hydrochloride, creatine monohydrate, creatine ethyl ester, buffered creatine, and creatine magnesium chelate. However, creatine monohydrate is a well-researched and preferred dietary ergogenic supplement that provides the energy burst needed to perform well during high-intensity exercise. 

The removal of water from creatine forms creatine anhydrous, which is 100% creatine by weight whereas creatine monohydrate form is about 90% creatine but the absorption of monohydrate is faster than anhydrous.

3. Availability

The product’s availability plays an important role when choosing a creatine supplement. We should consider: 

a) Is it available at nearby places? 

b) Is it available online?

c) Does it have high-quality packing material?

d) Is it pocket-friendly? 

4. Need and requirement:

Supplements are used to fulfil the additional nutritional requirement according to increased physiological demands. For instance, a gym goer or an athlete may require a creatine boost to gain muscle mass and maintain energy levels during training.

However, the amount of creatine one can consume should be under the recommendation of a healthcare professional because non-vegetarian eaters tend to have creatine stores in their muscles.  A person with inborn disorders may need creatine to maintain daily energy levels, but only on the doctor’s advice.

5. Labelling, Certification, and Expiry:

The priority should be to check the label, certification, and expiry date.

a) Label: It should include the source of creatine, safety measures, serving size, and how much is served in one portion.

b) Certification: The product should have certifications that it has passed quality and performance tests since they assure product safety.

6. Performance enhancement:

Without using the creatine supplement, we can’t judge which works best for our body so before buying, go through all the parameters and then choose the one best suited for you. Use it for at least 2-3 weeks to see the desirable changes. 

How to Use and Consume Creatine

The best way to use a creatine supplement is to take it with water or milk, depending on the need or the exercise. It has been popular amongst different athletes for decades. It is safe to consume milk and creatine together. Many studies show no known negative impact of using creatine with milk unless the individual is lactose intolerant. Also, milk contains casein, a protein that works very slowly, so depending upon the need, one can use it after their coach’s advice.

Milk or any other food doesn’t hinder creatine usage by our body. However, for muscles to absorb it better, water is the best source - SteadCreatine in a fizz form helps in better absorption and provides an alkaline medium where it works better. 

So we recommend the SteadCreatine supplement since it provides 1500 g of creatine monohydrate - considered the most effective and well-researched form of creatine. The best part is that SteadCreatine comes in an effervescent form, which can be had with water, making it more digestible and improving the product’s bioavailability. Steadfast Nutrition’s creatine price is Rs 600 for a tube of 20 tablets.

Where Can you Buy Creatine?

Steadfast Nutrition is the right place to buy creatine because Steadfast Nutrition’s SteadCreatine contains creatine monohydrate   - a dietary supplement that increases muscle performance in a short duration and provides the energy needed to perform high-intensity resistance exercise. Anyone can buy the best creatine monohydrate (SteadCreatine) at a reasonable price. Our creatine price is Rs 600 for a tube of 20 tablets.

SteadCreatine is the best creatine supplement. You can buy creatine monohydrate (SteadCreatine) through the Steadfast Nutrition website.

Which is the Best Creatine?

Creatine is segregated into different forms - creatine liquid, creatine hydrochloride, creatine monohydrate, creatine ethyl ester, buffered creatine, and creatine magnesium chelate. However, creatine monohydrate is a well-researched and liked dietary ergogenic supplement that provides the energy burst to perform high-intensity exercise. 

SteadCreatine provides 1500 mg of creatine monohydrate as an effervescent tablet, the easiest and safest formula for consumption. 

The best creatine is in monohydrate form, used in SteadCreatine as an effervescent creatine powder. Our creatine price is Rs 600 for every tube of SteadCreatine containing 20 tablets.

Is Creatine Safe to Use?

Creatine use is considered safe if consumed within the tolerable upper limit - 3-5g/day. Creatine monohydrate is not only safe to use but has shown several therapeutic benefits.

A common concern and perception is that creatine increases water retention. The answer is it does, but only for a shorter period - it increases intracellular volume, which does not hamper the total body weight. The creatine uptake into muscles is through sodium-dependent creatine transporter, and due to the presence of sodium, water is  needed  to maintain intracellular osmolality (to maintain the water lost during sweat).

In the sports nutrition industry, there is a perception that creatine causes kidney dysfunction. Only excessive use of creatine supplements and recurrent high intake may cause kidney damage. Both phosphocreatine and creatine are non-enzymatically degraded to creatinine and exported to blood followed by their excretion in urine.

The blood and urinary creatinine may both be increased by creatine supplements and creatine-containing foods like meat. Normally creatine is excreted through urine, but high doses may not be excreted by the body and create an overload on the kidneys. However, excess creatine transiently increases in the blood, not the urine, and does not harm kidneys if individuals keep up their exercise routine.

There are also concerns that creatine leads to dehydration and is harmful to kids and adolescents. Creatine monohydrate is hygroscopic, increasing the urge to drink more water, so dehydration only happens if you don’t drink enough water or work out in extremely hot conditions or climate. Also, creatine can be used only by individuals above 18 years who want to do strength training exercises, reduce fatigue, and feel energetic as they do it. 

According to the International Society of Sports and Nutrition (ISSN), creatine monohydrate is the most effective ergogenic nutritional supplement and the best supplement for increasing high-intensity exercise and lean body mass. We found similar conclusions from the American Dietetic Association (ADA), the American College of Sports  Medicine, and the Dieticians of Canada.

FAQs

Q1. Who can consume creatine?

Ans: It is good for fitness enthusiasts, endurance athletes, and strength trainers. Anyone can consume creatine under their health expert’s supervision. Creatine supplements are not recommended for children, pregnant women, and lactating mothers.

Q2: Can creatine be taken during the cutting phase for lean muscles?

Ans: Yes, creatine monohydrate is the most effective supplement if you intend to increase high-intensity exercise capacity and lean body mass during training. Taking creatine supplements during the cutting phase should not impact your weight loss goals because the main purpose of creatine monohydrate is to give energy during  strength training and exercise. Hence, taking a creatine supplement during the cutting phase and for lean muscle growth should not have any side effects. 

Q3. Is it necessary to load creatine?

Ans: Yes. Creatine loading is generally increased by 10-20% while performing high-intensity or receptive exercises and depends on the magnitude of the increase in muscle creatine.

Q4. Which is better: creatine powder or creatine tablet?

Ans: Creatine tablet is a better option as it will not spill or spread. SteadCreatine comes in an effervescent tablet form, which dissolves uniformly in water; its absorption is faster than a normal tablet or capsule.

There are several factors to consider before using creatine powder. Creatine powder solidifies very soon, so keep it in an air-tight container. One should buy proper measuring tools to weigh or scoop creatine powder. After solidification, creatine powder becomes less bioavailable. Hence, it is better to opt for creatine tablets over creatine powder.

The creatine price for Steadfast Nutrition’s tablets is Rs 600 for one tube containing 20 tablets, which is the best creatine for muscle growth

Q5. Are there any precautions that I should take with creatine?

Ans: Generally not, but if one has any medical condition such as kidney and heart disease, it is not recommended to take creatine. Also, the body already has creatine reserves, so it is advisable to take creatine only if an individual is athletic, does strength training, and plays endurance games. Creatine is not recommended for sedentary people. The advisable limit of creatine is 3 g a day, but if an individual exceeds the limit, it should be under a health expert’s guidance. Our SteadCreatine is not recommended for children, pregnant women, and lactating mothers.

Q6. What is the difference between creatine and creatinine?

Ans: Creatine is used as a source of energy for muscles - it provides muscle pumping and increases muscle strength. It can be used to improve muscle health. On the other hand, creatinine is a waste product of the body that gets filtered out through the excretory system. Creatinine levels in the blood can be used to measure renal or kidney function.

Q7. How much creatine is recommended per day?

Ans: There is no RDA for creatine as given by NIN and ICMR.  However, several studies suggest that the tolerable upper limit for creatine is about 3-5 g per day. 

Q8. Is creatine banned in sports?

Ans: No, creatine is not banned in sports until and unless it is premixed with steroids. We can easily get creatine online - SteadCreatine is the best as it is in effervescent form.

Q9. How is creatine different from protein?

Ans: Creatine and protein are both important for muscle growth and recovery. Protein is a macronutrient that helps in muscle synthesis and maintains the integrity of muscles. Protein contains essential amino acids the body requires to maintain muscle mass. On the other hand, creatine mainly enhances exercise capacity and helps boost athletic performance by fuelling the muscles with ATP - a form of energy.

Q10. Is Creatine safe to take after exercise?

Ans: Yes, it is safe to take creatine after a workout.

Q11. Can we take creatine twice daily?

Ans: Creatine can be taken twice daily depending on an individual’s physical activity and goals. However, studies suggest that the tolerable upper limit for creatine supplements is 3-5 g per day. 

Q12. How much water should one take while having creatine?

Ans: It’s recommended to maintain a daily water intake of about 3-4 litres while taking creatine supplements to avoid any kind of gastric discomfort. 

Q13. What are the risks likely to occur if one doesn’t drink enough water while taking creatine supplements?

Ans: If you are taking creatine and not paying attention to adequate hydration, your body starts breaking down muscles to derive the water it needs, resulting in dehydration, muscle cramps, headache, and low energy levels. Insufficient water intake while taking creatine supplements can also lead to abdominal discomfort and kidney issues in the long run. 

Q14. Can creatine be consumed with milk?  

Ans: Some people do not like creatine in water as it’s bland for them - they mix creatine with milk, preferably warm, as it’s better dissolved in warm milk.

Q15. Can creatine be mixed with a weight gainer?

Ans: Yes, creatine can be mixed with a weight gainer by people aiming to improve their energy levels and muscle strength during workouts. Creatine pre-exists in many mass gainers these days, therefore it would be appropriate to check the creatine content in the gainer before including an additional creatine supplement. 

Q16. Who should not take creatine? 

Ans: Pregnant/lactating mothers and children below 18 years should not take creatine supplements. Additionally, people on medication for kidney/liver/blood pressure issues should consult a healthcare professional before including creatine in their diet. 

Q17. Can creatine make you fat?

Ans: Creatine supplements will make you gain weight, but that’s water weight, which has increased due to water retention in the body. Additionally, creatine also helps one gain muscle mass mass, which can contribute to weight gain.