The best creatine – which creatine should you choose?

Creatine is one of the most recognisable supplements for active people, mainly because it is easy to use and the form of the product does not usually complicate the diet. In practice, creatine does not "replace" food or serve as an alternative to training, but is an addition that is easy to fit into a regular routine. For many people, it is also a convenient choice: the powder mixes in seconds, the capsules can be taken anywhere, and the serving size is consistent and clear. To choose the best creatine, it is worth first understanding the differences between the various forms of creatine, and only then deciding on the flavour, packaging and price per serving.

1. What is creatine and how does it work in the body in terms of nutrition?
2. Creatine in the diet
3. Types of creatine on the market
4. Powder or capsules?
5. How to dose creatine in practice
6. Creatine in sport and nutrition
7. Creatine in older people
8. Summary

What is creatine and how does it work in the body in terms of nutrition?

Creatine is a compound naturally present in the body, especially in muscle tissue, where it also occurs in the form of phosphocreatine. This system is linked to the energy processes that occur during short, intense efforts. From a nutritional perspective, it is important to note that creatine in the diet is not a "macronutrient" like protein or carbohydrates, but rather a component that is usually considered in the context of strength training, sprinting, team sports and interval activities in general. In practice, users usually expect a product that is easy to use regularly, because consistency and repeatability of doses are important here, rather than an "occasional" approach.

Creatine in the diet

Creatine occurs naturally in food, primarily in animal products such as meat and fish. In real-life diet planning, this means that people who eat few animal products often treat supplements as a convenient way to standardise their intake, regardless of what their week in the kitchen looks like. For people who eat meat and fish regularly, the supplement is usually a "technical-sports" choice: it is intended to provide a portion in a predictable form, without having to prepare an additional meal.

Types of creatine on the market

In shops, you will most often find creatine monohydrate, but alongside it there are various ‘named’ forms, such as creatine malate, creatine hydrochloride, buffered forms and multi-ingredient blends. In marketing, the differences are often described in very broad terms, but in practice, three things are most important when making a purchase: how much creatine a serving provides, how easy the product is to use on a daily basis, and whether the form suits your taste and stomach preferences. If a product is to be ‘the best’, it must first and foremost be used regularly, because even the most attractive label will not win out over irregularity.

Creatine monohydrate

Monohydrate is the most classic and most commonly chosen form of creatine. It usually wins out due to its simplicity, availability and price per serving. In practice, it works well as a flavourless powder that can be added to water, juice, a protein shake or a post-workout serving of carbohydrates, if that is how you plan your meals. If you want one product to "start with" and have no particular preferences, monohydrate is usually the most logical choice.

Creatine malate and blends

Creatine malate is popular because it is often found in products that are more ‘drink-like’ or are part of pre-workout blends. For the user, the difference is usually practical: taste, solubility, sensation in the digestive tract and convenience of dosing according to the manufacturer's measuring spoon. In this group of products, it is worth keeping a cool head and looking at the serving label, because comparing ‘by name’ can be misleading. What you are actually buying is a specific amount of creatine in a daily serving.

Hydrochloride, buffered forms and ‘special’ variants

Forms such as HCL or buffered are often chosen by people who prefer smaller portions of powder, capsules or simply like products with a more ‘specific’ positioning. From the perspective of everyday use, it is crucial to stick to the daily portion on the label and compare products in terms of the actual amount of creatine in the portion. If you care about maximum cost predictability and simplicity, the simplest variant usually wins. If convenience and minimalism of portions are more important, encapsulated variants or those with a smaller volume of use are often chosen.

Powder or capsules?

Powder almost always wins in terms of economy and flexibility, because you can choose the exact portion and usually have the lowest daily cost. Capsules win in terms of convenience when travelling and at work, because they do not require a shaker or mixing, but often mean a larger number of capsules per serving. If creatine is to become a permanent part of your routine, it is better to choose a format that suits your daily schedule. The best product is one that you will not put off using because it is inconvenient.

How to dose creatine in practice

There are two common approaches. The first is a fixed, daily dose as part of your routine, without any complications. The second is a saturation phase approach, where doses are higher for a few days and then switch to a maintenance dose. In practice, both approaches boil down to the same thing: creatine should be used regularly. For most users, the easiest thing to do is to set a fixed time, for example with the first meal, after training or always at the same time. Timing is less important than consistency and whether you can maintain the pattern week after week.

Creatine in sport and nutrition

In sport, creatine is most often chosen by people who do strength training, short, intense series, sprints or interval training, i.e. where the effort is of a repetitive nature. In nutrition, creatine is simply ‘technical’: it is easy to incorporate into a plan without changing macronutrients and without adding food volume. In practice, it is ideal for people who like simple single-ingredient supplements and want to have a constant element in their training plan, regardless of whether they are cutting, maintaining weight or building form.

Creatine in older people

In older people, the topic of creatine often comes up in the context of resistance training and maintaining regular exercise. In practice, the most important thing is to combine it with a sensible training plan and nutrition, including an adequate supply of protein and energy in the diet. If you are aged 55+ and do regular resistance training, there is an EU-approved statement relating to this combination, which clarifies the issue and allows you to base your expectations on what is formally approved. In everyday use, convenience is still important: the product should be easy to take and neutral to your meal routine.

Summary

The best creatine is not the one with the most elaborate name, but the one you will actually use every day and which provides a clear dose of creatine. If you want a simple, predictable and usually most cost-effective choice, monohydrate is usually the most logical starting point. If convenience is your priority, capsules or forms that better suit your preferences can make it easier to be consistent, even if they are more expensive per serving. Regardless of the variant, it is worth comparing products fairly based on the amount of creatine in a daily serving and the number of servings in a package, as this shows what you are actually buying, not just what the label says.

Sources:

• Creatine Supplementation https://pubmed.ncbi.nlm.nih.gov/34234088/
• Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations https://pubmed.ncbi.nlm.nih.gov/34199588/
• International Society of Sports Nutrition position stand https://pubmed.ncbi.nlm.nih.gov/28615996/