As a newcomer, navigating the creatine environment is like navigating a deserted minefield. It only takes one slip-up to end up wasting money and not getting any better results. If you make even one mistake, you run the risk of unknowingly consuming contaminants and illegal substances, which could be catastrophic if you are a competitive athlete.
I’ve been a creatine user for about ten years, and I always suggest it to the athletes I train, whether amateurs or pros. To ensure that you, a newbie, get a high-quality creatine supplement, I have compiled a list with only tested and proven products.
- Best Creatine For Beginners: Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
- Runner Up Creatine For Beginners: Transparent Labs Creatine HMB
- Best Budget Creatine For Beginners: Bulk Supplements Creatine Monohydrate
- Best Flavored Creatine For Beginners: Nutricost Creatine Monohydrate
- Best Creatine Gummies For Beginners: Novomins Creatine Monohydrate Gummies
| Creatine | Size | Servings | Cost Per Serving |
|---|---|---|---|
| Lift Big Eat Big Creatine | 250 g | 50 | $0.66 – $0.80 |
| Transparent Labs Creatine HMB | 297 g | 30 | $1.67 |
| Bulk Supplements Creatine | 100-5000 g | 20-1000 | $0.15 – $0.65 |
| Nutricost Creatine Monohydrate | 500 g | 71-200 | $0.21-$0.35 |
| Novomins Creatine Gummies | 90 Gummies | 45 | $0.56 |
Best Creatine For Beginners
Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
I prioritize a creatine supplement with a transparent ingredient list and without any fillers or chemicals. That’s why I always choose Lift Big Eat Big Creatine Monohydrate.
The complete clarity and creatine quality make it ideal for newbies getting into sports supplements. The company is happy to provide you with a detailed Certificate of Analysis (CoA), which verifies the supplement is free of contaminants and the creatine is authentic.
Creapure® brand creatine monohydrate has been rigorously tested to generate 99.9% pure creatine. [1][2]. Based on the CoA results, it is truly the best creatine available [3].
You run the danger of ingesting creatine with contaminants or prohibited compounds if you purchase inexpensive products on Amazon. Keep in mind only 8% of creatine supplements on Amazon’s are tested [3].
Furthermore, Lift Big Eat Big is entirely flavorless, employing no extra fillers or additives. Pure creatine monohydrate is all that’s included.
In terms of cost, you can get a tub containing fifty servings for $39.99 or $0.80 a serving. The three-tub set is the best value at $99 for 150 servings plus free domestic shipping. The price per serving reduces to $0.66.
Pros
- Extensive testing shows the creatine monohydrate is completely pure.
- Makes use of Creapure® creatine, the industry standard.
- Lacks any taste whatsoever.
- Free shipping in the USA.
- Saving more money is possible with bundles.
Cons
- Only available flavorless, so you’ll need to mix it in something.
- Longer shipping times than Amazon.
Best Creatine For Beginners
Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
Pure creatine monohydrate for boosting strength, size, and stamina.
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Runner Up Creatine For Beginners
Transparent Labs Creatine HMB
A high-quality creatine monohydrate product must be free of contaminants and banned substances.
Transparent Labs comply with these standards and contain other ingredients like HMB and BioPerine, which might increase gym results but don’t yet have proof of efficacy [7].
Each serving of Transparent Labs Creatine HMB contains 5 grams of creatine monohydrate, 1.5 grams of HMB, 5 milligrams of BioPerine, and 500 international units of vitamin D.
The two big advantages of this product are the informed sport tick, a certification from a third party verifying the absence of banned substances in every batch, and the Certificate of Analysis and Composition. Athletes can take it without fear of failing a drug test for competition.
You can choose from various delicious tastes in the Transparent Labs creatine. At $1.67 a serving, it’s more expensive than rival creatine brands, and the bad smell from the HMB isn’t helping things.
Despite these issues, the product is still highly recommended for serious athletes and bodybuilders because of its excellent quality and the possible advantages of the extra ingredients.
Pros
- Each batch undergoes third-party testing for prohibited chemicals.
- A clear Certificate of Analysis and Composition confirms the labeled components in the container.
- There are various delicious tastes available.
- HMB and BioPerine may improve the supplement’s efficacy.
Cons
- It’s twice as expensive per serving as comparable creatine brands.
- HMB has an awful odor.
- Transparent Labs previously used Creapure creatine but has since stopped using the gold standard.
Runner Up Creatine For Beginners
Transparent Labs Creatine HMB
Flavored creatine with HMB for further potential gains.
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Best Budget Creatine For Beginners
Bulk Supplements Creatine Monohydrate
- Size: 100-5000 g
- Servings: 20-1000
- Serving Size: 5 g
- Creatine per Serving: 5 g
- Transparent CoA: Yes
When it comes to college expenses, a little goes a long way. Bulk Supplements is a reliable, NSF-certified, and FDA-registered cGMP manufacturing and distribution facility. They are a wholesale distributor that has expanded into the consumer sector.
So you can buy tiny amounts, such as 100 g pouches of creatine, or tons if you’re stockpiling it for the zombie apocalypse. It has no flavor, so you can dry scoop it or add it to your daily protein shake.
Bulk Supplements creatine monohydrate is ideal for novices on a budget because the more you buy, the less it costs. You may get a three-year supply for $145.
That’s not a typo. A 5 kg bag equals 1000, 5 g servings. The main drawback is that the bag will likely lose its resealability, as I discovered with my pouch, so you’re better off putting it in your own container.
Pros
- Buy a large quantity of creatine at a low cost.
- Purity is lab proven.
Cons
- If you buy in bulk, the pouch will lose its capacity to reseal properly, so you will have to keep it in its own container.
Budget Creatine For Beginners
Best Flavored Creatine For Beginners
Nutricost Creatine Monohydrate
- Size: 500 g
- Servings: 71-200
- Serving Size: 7 g
- Creatine per Serving: 5 g
- Transparent CoA: No
When taking creatine daily, it helps to have something yummy to break up the monotony of a bland diet.
This is what I like about Nutricost Creatine Monohydrate, perhaps the tastiest creatine on the market. Some creatine powders are difficult to consume because they taste bad. However, Nutricost has a few excellent flavors available to use as post-workout treats.
They include a scoop inside the bottle, so you know exactly how much to use—no need for extra spoons or scales.
You can select a large or small tub based on your needs. Both are lightweight and portable, whether you’re going to the gym or on a holiday.
One downside is the 7 g serving size, which includes 2 g of additives. However, this is expected considering that the creatine is flavored and the taste must come from somewhere.
Pros
- It is flavored with a zero-calorie sweetener and won’t mess up your diet.
- Several flavors to keep everyone satisfied.
- Available in 200-serving containers.
Cons
- It includes 2 grams of extra ingredients to flavor the creatine.
- There is no third-party testing certificate, so you can’t be sure how pure the creatine is.
Flavored Creatine For Beginners
Nutricost Creatine Monohydrate
Cost-effective flavored creatine for ease of consumption.
CHECK CURRENT DEALSBest Creatine Gummies For Beginners
Novomins Creatine Monohydrate Gummies
- Size: 90 gummies
- Servings: 45
- Serving Size: 2 gummies
- Creatine per Serving: 5 g
- Transparent CoA: No
Gummies are an enjoyable and easy way to take creatine, albeit more effective methods exist.
Novimins solves a lot of problems typical for creatine gummies. First, you’ll notice that, in contrast to competing brands, you can get all five grams of protein from only two of these gummies, making things much more convenient than in other products.
Another common gripe is that gummies have a load of sugar and other ingredients. Maltitol serves as the sweetener in this particular item. But remember that some people respond negatively to it.
No sugar, gluten, or GMOs are used to make Novomins gummies.
The fact that one pack of these candies or creatine pills lasts for 45 days is an unusual but welcome feature.
Pros
- Two gummies provide five grams of creatine, and the container includes forty-five servings, making it convenient.
- No added sugar, GMOs, artificial sweeteners, or flavors.
Cons
- Maltitol, used as a sweetener, may cause stomach problems for some people.
- Not as tasty and sweet as other gummies.
Creatine Gummies For Beginners
Novomins Creatine Monohydrate Gummies
Sugar free creatine gummies for no added calories or sugar rush.
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Can You Take Creatine As A Beginner?
As a newbie lifter, creatine is one of the most effective performance-enhancing substances you can take. However, no supplement is a cure-all; it is the icing on the cake of proper sleep, nutrition, and exercise.
How To Pick The Best Creatine For Beginners
Purity
Creapure® is the gold standard, tested at 99.9% pure creatine monohydrate. If possible, look for this brand in your creatine supplement. Our top recommendation from Lift Big Eat Big uses this type of creatine.
Ensure the creatine you’re buying has been tested, and they can show you the report. Few companies do, and the situation is considerably worse on Amazon.
Type
The only creatine you should consider is creatine monohydrate. As quoted in Science Direct, “all alternative forms of creatine [monohydrate] found in this investigation utilize marketing hyperbole to sell their products” [3].
Here’s a list of the different types of creatine companies will try to sell you:
- Buffered or KreAlkalyn Creatine Monohydrate
- Di-Creatine Malate
- Creatine Gluconate
- Creatine Anhydrous
- Magnesium Creatine Chelate
- Creatine Phosphate
- Creatine Alpha-ketoglutarate
- Creatine Pyruvate
- Creatine Citrate
- Creatine Hydrochloride
- Free Acid Creatine (Creatine HCL)
- Tri-Creatine Malate
- Creatine Ethyl Ester
- Creatine Nitrate
- Creatine Ethyl Ester Malate
- Creatinol-O-Phosphate
Regrettably, none have the supporting data that creatine monohydrate holds to effectively saturate the muscles to their maximum capacity [1].
Seven of them lack evidence to back up their bioavailability, effectiveness, and safety, while another 7 have only little evidence.
The final two options are creatine HCL and creatine anhydrous, which should have comparable effects to creatine monohydrate.
Powder vs. Capsules vs Gummies
Capsules and gummies could be a practical option for individuals who frequently travel and require portable creatine tablets. However, they are not a solid choice when considering long-term use.
At least a few creatine capsules must be taken to achieve the 3–5 g dosage. Second, capsules and gummies are typically more expensive, and a pack sometimes contains less than one month’s doses.
Powders are preferable because a single pouch contains enough for several months at a much lower price.
Price
Creatine monohydrate is an inexpensive and effective performance-enhancing substance. As a result, corporations have devised a method to raise creatine pricing by promoting different types of creatine.
Other types of creatine sell for more than twice as much per gram as creatine monohydrate [3]. This is false marketing to promote “new” supplement variants and increase profits.
That’s why using a high-quality creatine monohydrate is better for both you and your budget. However, you should not go too cheap, as this likely indicates a lack of quality assurance.
How To Take Creatine For Beginners
For new creatine users, there are two approaches: loading and non-loading. Whether you require rapid performance results will dictate which option you choose.
Taking 20 g daily for six days is the loading approach. To make it simpler to take in, divide the recommended daily dosage into three or four smaller portions. Afterward, you can keep your creatine levels up in your muscles by ingesting 2–5 grams [4].
Daily dosing of 3–5 g is the non-loading method. Muscle creatine saturation can be increased over 28 days [4]. Unless you’re really pressed for time, I suggest sticking to a daily dose of 3–5 grams without loading.
Best Time To Take Creatine For Beginners
As long as you take creatine every day, the timing is irrelevant. There is limited evidence that ingesting creatine after exercise improves strength but not muscular growth [5].
Taking creatine at the same time every day is the most practical approach since it does not have a stimulatory impact. But this is more to make a habit of it rather than for specific benefits because how fast muscles absorb it remains unknown.
Frequently Asked Beginner Creatine Questions
Is Creatine Safe?
Creatine is both safe and effective. It is the most studied sports supplement, with evidence indicating that it is well tolerated at the recommended dosage [6]. This ranges from young to old, suggesting it is safe to use as a beginner.
Can Creatine Cause Hair Loss?
Creatine does not promote hair loss, and no data indicates it does. It’s an ancient fallacy based on one study that found an increase in DHT, which people interpreted as potential hair loss. But it was still within the typical range.
Should You Take Creatine On Rest Days?
You should take creatine on rest days to keep your muscle creatine levels constant. If you skip a day, it’s okay, but you should make it a daily habit.
Summary
You need to be able to see through the hype when you’re starting out. The honesty and integrity of the manufacturer make Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate our go-to for this reason.
But if you’re a novice competitive athlete seeking an informed sports creatine, go for the one with the tick.
Best Creatine For Beginners
Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
Pure creatine monohydrate for boosting strength, size, and stamina.
CHECK CURRENT DEALSReferences
- Kreider, R. B., Jäger, R., & Purpura, M. (2022). Bioavailability, efficacy, safety, and regulatory status of creatine and related compounds: A critical review. Nutrients, 14(5), 1035.
- Jäger, R., Purpura, M., Shao, A., Inoue, T., & Kreider, R. B. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino acids, 40, 1369-1383.
- Escalante, G., Gonzalez, A. M., St Mart, D., Torres, M., Echols, J., Islas, M., & Schoenfeld, B. J. (2022). Analysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon. com: are label claims supported by science?. Heliyon, 8(12).
- Hultman, E., Soderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of applied physiology, 81(1), 232-237.
- Forbes, S. C., & Candow, D. G. (2018). Timing of creatine supplementation and resistance training: A brief review. Journal of Exercise and Nutrition, 1(5).
- Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., … & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18(1), 13.
- Phillips, S. M., Aragon, A. A., Arciero, P. J., Arent, S. M., Close, G. L., Hamilton, D. L., … & Willoughby, D. S. (2017). Changes in Body Composition and Performance With Supplemental HMB?FA+ ATP. The Journal of Strength & Conditioning Research, 31(5), e71-e72.
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