Best Creatine For Glute Growth: Gummies, Powders & More (2024)

Do you want to give your glutes an extra boost and finally sculpt that dream shape? You’re not alone. Creatine is an excellent supplement for increasing bulk in the muscles. It will make you stronger, allowing you to lift higher loads and immensely aid your quest to build bigger glutes.

But you must be careful, for not all creatine is equal. Purity is essential, and you may even stumble upon products that do not even match the description.

No need to worry, though, because I have compiled a list of the best and purest creatines you can and should use for glute growth.

• Best Creatine For Glute Growth: Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
• Runner-Up Creatine For Glute Growth: Transparent Labs Creatine HMB
• Best Budget Creatine For Glute Growth: Bulk Supplements Creatine Monohydrate
• Best Flavored Creatine For Glute Growth: Legion Recharge Post-Workout
• Best Creatine Gummies For Glute Growth: Perfect Peach Glute Gummies

Best Creatine For Glute Growth

Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate

• Size: 250 g
• Servings: 50
• Serving Size: 5 g
• Creatine per Serving: 5 g
• Transparent CoA: Yes

This solution is ideal for glute growth because we provide full ingredient transparency. The Certificate of Analysis (CoA) attests to the purity of their creatine.

We only utilize Creapure® creatine monohydrate, which is known for its 99.9% purity ^[1][2]. This claim is supported by our CoA, which demonstrates why our product stands out in the market.

This creatine is formulated to boost strength, power, and muscular growth by replacing ATP, the muscle’s main energy source.

This makes our creatine perfect for weightlifters and athletes participating in sports that require quick, high-energy movements, such as football, basketball, or track and field.

Be wary of low-cost creatine supplements offered online. Many of these products may contain contaminants or undesirable substances, and only a tiny percentage are subjected to thorough testing.

For example, only about 8% of creatine pills sold on Amazon have been tested for contaminants ^[3].

Our product is simple: pure, high-quality, unflavored creatine monohydrate, free of fillers and tastes.

A single tub of 50 servings costs $39.99, amounting to $0.80 per serving. Our three-tub deal provides 150 servings for $99 and includes free shipping in the United States. This brings the cost per serving down to just $0.66.

Pros

• Transparent testing reveals 100% pure creatine monohydrate.
• Uses the gold standard Creapure® creatine.
• Completely without flavor
• Free shipping in the USA
• Bundles are great value

Cons

• Only available flavorless
• Slightly longer shipping times than competitors.

Best Runner-Up Creatine For Glute Growth

Transparent Labs Creatine HMB

• Size: 297 g
• Servings: 30
• Serving Size: 9.9 g
• Creatine per Serving: 5 g
• Transparent CoA: Yes

Transparent Labs Creatine HMB comprises 5 g of creatine monohydrate, 1.5 g of HMB, 5 mg of BioPerine, and 500 IU of Vitamin D per dose.

Its benefits include third-party testing certification (informed sport tick), assuring each batch is devoid of banned drugs, and a clear Certificate of Analysis and Composition.

It also has a range of delicious flavors. However, it is more expensive than other creatine brands, at $1.67 per serving, and the HMB component has an unpleasant scent.

Despite these drawbacks, the product is nevertheless regarded as a superb alternative for competitive athletes and muscle-building aficionados due to its high quality and the possible benefits of its added ingredients.

You can read our in-depth breakdown in our Transparent Labs Creatine HMB review.

Pros

• Every batch is third-party tested for prohibited substances.
• Transparent Certificate of Analysis and Composition demonstrating that what is on the label is in the tub.
• Several flavor options taste fantastic.
• HMB and BioPerine may improve the supplement’s effect however, this is not proven.

Cons

• It costs more than twice as much per serving as other creatine brands.
• HMB has the odor of sweaty armpits.
• They used to use Creapure creatine but have since abandoned the gold standard.

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

They offer creatine in various sizes, ranging from little 100 g packages to bigger doses appropriate for more extended periods. This creatine is almost flavorless when taken alone but still has a faint bitter aftertaste.

Creatine monohydrate from Bulk Supplements is surprisingly cheap, especially when purchased in bulk. A three-year supply costs $145, equivalent to a 5 kg bag containing 1000 doses.

However, the packaging may not remain airtight over time. Transferring the creatine to a new container for long-term storage is recommended to keep it fresh.

You can read our in-depth breakdown in our Bulk Supplements Creatine review.

Pros

• Purchase a large quantity of creatine in bulk at a low cost.
• Purity tested in a laboratory.

Cons

• If you buy in bulk, the pouch will lose its capacity to reseal properly and must be stored in a new container.

Best Flavored Creatine For Beginners

Legion Recharge Post-Workout

• Size: 534 g
• Servings: 60
• Serving Size: 8.74 g
• Creatine per Serving: 5 g
• Transparent CoA: Yes

Flavorless supplements work well when mixed with other flavored liquids. Some people choose to consume their creatine in water and prefer to have some flavor. Beginners especially favor flavored supplements because they taste like juice.

Legion Recharge checks every box. Creatine monohydrate, third-party verified for contaminants, and manufactured in the United States in NSF-certified, FDA-inspected, and cGMP-compliant facilities.

Furthermore, they do not include artificial flavors or sweeteners and are naturally flavored with stevia. They’ve also included L-carnitine, which is intended to be taken post-workout because it has been shown to lessen muscle soreness ^[4].

You can choose from sour candy, strawberry lemonade, fruit punch, and watermelon flavors. With this creatine, I’m a sour candy sort of guy, and it’s an excellent change from drinking water throughout the day.

Pros

• Lab tested for banned substances.
• No artificial flavors or sweeteners.
• Multiple flavors to keep things interesting.

Cons

• Not suitable for mixing with other drinks because of the flavor
• Has L-carnitine, which needs to be considered if you want to avoid taking too much of it when you also take other supplements

Best Creatine Gummies For Glute Growth

Perfect Peach Glute Creatine Gummies

• Size: 150 gummies
• Servings: 30
• Serving Size: 5 gummies
• Creatine per Serving: 5 g
• Transparent CoA: No

Creatine gummies may not be the most efficient way to take creatine, but they are one of the most convenient and pleasant ways to do it.

Peach Perfect Glute Gummies aim to enhance booty growth with the necessary 5 g of daily creatine in the form of deliciously tasting gummies. Each gummy has 1 gram, so you must ingest 5 of them daily to get the optimal dose.

The fantastic taste and convenience would mean little if the creatine is not good, but this product is manufactured in an NSF-certified facility in the USA and is tested for purity, potency, and metals like every other high-quality creatine.

Although a daily serving of 5 gummies contains 75 calories and 15 g of carbs, this quantity shouldn’t be an issue for anyone, and the amazing taste makes up for them.

Still, there are a few other ingredients besides creatine monohydrate, so this may be the only downside for someone wanting to avoid some ingredients at all costs.

Pros

• Amazing flavor.
• Convenient and pleasant way of getting your daily creatine intake.
• Lab tested for contaminants.

Cons

• Much more expensive than buying powder, especially if you buy in bulk.
• Additional ingredients besides creatine.

How To Pick The Best Creatine For Glute Growth

Purity

When choosing creatine for glute development, the most important factor to consider is purity.

Creapure® is widely regarded as the gold standard for quality due to its 99.9% pure creatine monohydrate content.

To ensure exceptional quality, look for creatine supplements that contain Creapure®. Choose a creatine supplement that has been thoroughly tested for purity and efficacy.

It is best to go with a brand that provides a Certificate of Analysis (CoA), as this shows independent certification of the product’s purity.

Many supplements, particularly those sold on platforms like Amazon, may not provide this level of transparency.

Type

The only creatine worth considering 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

Unfortunately, none have the proof to back them up, like creatine monohydrate, which saturates the muscle the most ^[1].

Seven have no evidence of bioavailability, effectiveness, or safety, while the others have little evidence.

The final two are creatine HCL and creatine anhydrous, both of which work similarly to creatine monohydrate.

Powder vs. Capsules vs. Gummies

Due to their portability, creatine capsules are a useful solution for active, on-the-go lifestyles. However, for daily consumption, there are more efficient choices.

Many capsules are usually required to meet the recommended daily consumption of 3 to 5 grams. Furthermore, pills are more expensive and frequently provide less than a month’s supply in a single package.

Creatine powder, on the other hand, is a less expensive option. It gives more servings for a lower cost, with one pack often lasting several months.

This makes it a more practical and cost-effective solution for everyday use.

Although a novel way to administer creatine, creatine gummies have downsides comparable to, if not worse than, capsules.

Creatine gummies may include up to 15 grams of sugar for every 5 grams of creatine.

For a 30-day supply of gummies, you will have to spend the same money as you would for a powder that lasts 50 to 100 days. The value isn’t comparable, and powder is still the preferable choice.

Price

Creatine monohydrate is notable not only for its effectiveness but also for its low cost.

Some companies sell other types of creatine at much greater prices than monohydrate, citing superior benefits ^[3].

However, this is frequently used to boost profits rather than to provide a genuine benefit.

Choosing high-quality creatine monohydrate is recommended because it provides exceptional value for money.

However, be wary of unusually low costs, which could signal poor quality. The best way is to strike a balance: select a reasonably priced product from a reliable company.

Benefits Of Creatine For Glute Growth

More Strength & Size

Studies have shown Creatine to improve muscle strength and growth due to its role in ATP regeneration. ATP is the primary energy source for our muscles during short, intense bursts of power, such as when you’re pounding heavy squats or deadlifts.

According to meta-analysis data ^[5], you should expect an 8% boost in strength.

Perform More Reps

Increased strength translates to the ability to do approximately 14% more reps at a given weight ^[5].

That is, if you bench press 225 pounds for 10 reps, you will be able to squeeze in an extra rep or two once your muscles are fully saturated with creatine.

Increase Water Weight

A loading phase of 20 grams per day for roughly 5-7 days is usually included when starting a creatine supplement regimen.

You don’t have to go through a creatine loading phase, but if you do, you should expect to gain 1-3 kg owing to water retention ^[6][7].

This initial reaction is only for a brief period, and many people wrongly believe it lasts indefinitely despite the lack of scientific evidence to support such a claim ^[8].

However, this water weight is a good indicator, especially for glute growth. It means that creatine is saturating the muscles, resulting in increased performance.

How To Take Creatine For Glute Growth

Loading and non-loading are the two main ways of taking creatine for glute growth. The urgency of the desired objectives determines the decision between them.

The loading procedure involves consuming 20 grams of creatine daily for six days. To help digestion, this amount is divided into smaller doses throughout the day.

To maintain high muscle creatine levels after the loading period, a maintenance dose of 2-5 grams daily is recommended ^[9].

Alternatively, the non-loading approach may be preferable if time is not an issue. This means taking in 3-5 grams of creatine on a regular basis.

It takes about a month for this strategy to saturate the muscles with creatine thoroughly, but it provides a gradual and controllable regimen ^[9].

Unless urgent performance improvements are required, the non-loading technique tends to be the more practical option for daily integration.

Best Time To Take Creatine For Glute Growth

The timing of creatine consumption matters little as long as it is done daily.

Limited research suggests that consuming creatine after exercise may be more advantageous for muscle growth but not necessarily for strength enhancement ^[10].

The rate at which creatine reaches the muscles is undetermined, and because creatine does not function as a stimulant, it’s best to take it at a time that ensures you remember it every day.

Frequently Asked Creatine For Glute Growth Questions

What Is The Best Time To Take Creatine For Glute Growth?

To optimize glute growth, use creatine at any time. It makes no difference when you do it. What matters is that you take creatine daily.

Should You Take Creatine On Rest Days?

You should take creatine on rest days to maintain consistency and keep your muscles thoroughly saturated with creatine.

How Does Creatine Help With Muscle Recovery?

Creatine aids muscle recovery by assisting with ATP replenishment, delivering energy to muscles, and minimizing muscular protein degradation after strenuous exercise.

Is Hydration Important When Taking Creatine?

Staying hydrated is essential when taking creatine since it helps maximize the supplement’s muscle-hydrating benefits and improves general muscular function and growth.

Does Consistent Creatine Use Contribute To Glute Growth?

Consistent use of creatine, combined with an appropriate fitness and nutrition routine, can considerably enhance glute and overall muscle growth.

Can Creatine Cause Hair Loss?

Creatine does not cause hair loss, and there is no proof that it does. It’s an old fallacy based on a single study that found an increase in DHT, which people attributed to hair loss. However, the levels remained within the typical range.

Summary

Creatine is one of the greatest supplements for glute growth. Lift Big Eat Big 100% Pure Creatine Monohydrate is the best glute growth supplement available because it is pure gold standard creatine with no additives or contaminants, coming in great value, no less.

Transparent Labs Creatine HMB is a wonderful pick for flavor, and Bulk Supplements offer good creatine on a budget to build up your booty.

References

1. 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.
2. 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.
3. 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).
4. Yarizadh, H., Shab-Bidar, S., Zamani, B., Vanani, A. N., Baharlooi, H., & Djafarian, K. (2020). The effect of l-carnitine supplementation on exercise-induced muscle damage: a systematic review and meta-analysis of randomized clinical trials. Journal of the American College of Nutrition, 39(5), 457-468.
5. Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. The Journal of Strength & Conditioning Research, 17(4), 822-831
6. Kraemer, W. J., & Volek, J. S. (1999). Creatine supplementation: Its role in human performance. Clinical Sports Medicine, 18, 651–666.
7. Deminice, R., Rosa, F. T., Pfrimer, K., Ferrioli, E., Jordao, A. A., & Freitas, E. (2016). Creatine Supplementation Increases Total Body Water in Soccer Players: a Deuterium Oxide Dilution Study. International Journal of Sports Medicine, 37, 149–153.
8. Francaux, M., & Poortmans, J. R. (2006). Side effects of creatine supplementation in athletes. International Journal of Sports Physiology and Performance, 1, 311–323. doi: 10.1123/ijspp.1.4.311.
9. 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.
10. Forbes, S. C., & Candow, D. G. (2018). Timing of creatine supplementation and resistance training: A brief review. Journal of Exercise and Nutrition, 1(5).
11. 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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