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Choosing the Right Creatine Supplement for Your Fitness Goals - Genetic Nutrition

Choosing the Right Creatine Supplement for Your Fitness Goals

, by Genetic Nutrition, 7 min reading time

To achieve the expectations you set for yourself from your workouts, you must choose the best creatine supplement. There is no doubt that creatine has been, and will remain, the most wide-reaching and intensively studied anabolic nutritional supplement on the market. Besides improving energy levels and increasing strength, creatine supplements are also widely reputed to promote gains in muscle mass. However, you can look at selecting the right creatine supplement as a key to building muscle mass, upgrading your athletic capacity or simply upholding better health.

Read Also: All You Need To Know About Creatine

Creatine Supplements

Supplemental forms of creatine are readily available, including buffered creatine, ethyl ester, hydrochloride, and monohydrate forms. The capacity, solubility, and absorption of each variety vary. Also, the most extensively studied and widely utilised form, known for its efficiency in boosting energy and muscle tissue gains, is creatine monohydrate.

Buffered Creatine

One form of creatine that has been chemically buffered to raise its pH level is termed buffered creatine, also known as Kre-Alkalyn. By reducing the conversion of creatine to creatinine, a waste product during digestion, it improve stability. Buffered creatine proclaims that it may provide advantages over creatine monohydrate, such as less bloating and better absorption. There aren't many studies on its effectiveness or advantages to conventional creatine forms, though. More research is required to determine buffered creatine's actual efficacy in improving muscular growth and athletic performance, even though some consumers may prefer it for its alleged advantages.

Creatine Monohydrate

One of the most extensively researched and potent forms of creatine is monohydrate, which is well-known for its ability to enhance muscle growth and athletic performance. The water molecule that binds creatine molecules makes it easier for the muscle groups to absorb and use them quickly. Supplemental creatine monohydrate increases intramuscular creatine reserves, enhancing energy and potential for exercise during high-intensity sports such as sprinting and weightlifting. As a common choice for both athletes and fitness enthusiasts, creatine monohydrate is one of the most studied and dependable forms of creatine.

Read Also: When Is The Best Time To Take Creatine Monohydrate

Creatine Ethyl Ester

Creatine is chemically changed to take on the form of creatine ethyl ester, which would be better absorbed more readily into the body. It is believed to be more soluble than monohydrate creatine and hence would be absorbed more rapidly into muscle cells. In the area of muscle growth and athletic performance supplementation, creatine ethyl ester is less well known and widely used than creatine monohydrate due to its mixed data and less expensive costs for buying.

Micronised Creatine

A micronisation process results in smaller particles with more surface area for creatine monohydrate, which is then converted into micronised creatine. This facilitates its solubility in liquid by making the process of mixing and absorption inside the frame easier. Along with increased energy, muscular tissue growth, and other benefits, micronised creatine provides the same advantages as regular creatine monohydrate. For those seeking the benefits of creatine supplementation with advanced solubility and minimal digestive issues, its finer texture minimises the risk of stomach pain sometimes associated with big creatine particles.

Liquid Creatine

A kind of creatine supplement called liquid creatine is available in liquid form and is usually mixed with juice or water. Liquid creatine is supposed to be absorbed more easily and quickly into the body than powdered water creatine because it doesn't need to be mixed or stirred before use.  

Read Also: Benefits Of Combining Whey With Creatine

Choosing the Right Creatine Supplement

Think about factors like form, purity, and possible advantages when choosing the finest creatine supplement for your fitness objectives. Creatine monohydrate is the most extensively studied and cost-effective solution for boosting energy, strength, and muscle growth. Supplements like buffered creatine or creatine hydrochloride may offer reduced bloating and improved solubility. Choosing a reputable brand that has undergone independent testing ensures both product quality and safety.  

Benefits of Creatine Supplements

For those aiming to improve muscle growth and athletic performance, creatine dietary supplements provide several benefits. 

  • First of all, creatine enhances ATP regeneration while taking into account the prolonged generation of strength during high-intensity exercise, leading to increased energy and performance. 
  • Moreover, creatine increases the hydration of muscle cells, which increases muscle mass and endurance. A valuable tool for both sportsmen and health enthusiasts, creatine supplementation has also been connected to gains in strength and muscle mass. 
  • Additionally, creatine may influence neurological fitness and cognitive function and promote general well-being. Because of its proven effectiveness and safety record, creatine supplements are widely utilised to maximise sports performance and effectively meet health objectives.

Read Also: Debunking The Common Creatine Myths


Overall, the proper choice of creatine supplementation is essential to optimising its benefits and effectively achieving your fitness goals. It is crucial to take into account factors like absorption, purity, and ability facet effects when selecting any kind of creatine, whether it is buffered or monohydrate. Through an appropriate selection of creatine supplements based on personal fitness goals, tolerance, and opportunities, people can make use of its performance-enhancing properties to maximise energy, strength, muscle growth, and overall athletic performance. 

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  1. Are there any side effects in having creatine supplements?

Although taking creatine supplements is generally safe and well-tolerated, some people may have modest adverse effects such as bloating, cramping in the muscles, or discomfort in the gastrointestinal tract. However, they are usually transient symptoms that can be avoided by drinking enough water and modifying the dosage.

  1. Should I need to follow any dietary restrictions to enjoy the benefits of creatine supplements?

There are no particular dietary requirements to reap the benefits of creatine pills. On the other hand, sustaining a well-balanced diet high in protein, carbs, and water can maximise the effectiveness and uptake of creatine.  

  1. How long should I use this creatine supplement for better benefits?

The length of time that a person takes creatine supplements varies based on their preferences and goals. A five to seven-day loading period is usually advised, followed by a maintenance phase lasting three to four weeks. For the best benefits and to reduce any adverse effects, some people may alternate their creatine intake regularly.


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