Best Creatine For Beginners (2024)

While you can be perfectly healthy and athletic without supplements, they provide a strong helping hand and make getting everything your body needs easier than relying only on food.

When you start strength training, one of the first supplements people will offer you has to be creatine. And unlike many other products with loud marketing promises but weak or nonexistent results, creatine is something you can benefit from at every level.

This is why I will help you choose the best creatine supplement and not get bogged down in the endless choices or, worse, get lured in by a clever marketing message to spend money on something you don’t need.

Best Creatine For Beginners

Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate

Pros

• CoA proves 100% purity of creatine
• Uses the industry standard Creapure
• Truly flavorless, unlike others
• Bundles make it a great value

Cons

• There are still options half as cheap, which may be preferred by beginners.

I prefer a creatine supplement with a transparent ingredient list and no fillers or additives. I always mix it with my post-workout protein mix, so I usually take Lift Big Eat Big Creatine Monohydrate.

The perfect clarity and creatine quality make it ideal for those new to sports supplements. The company is happy to present a thorough Certificate of Analysis (CoA), proving the supplement is free of impurities and the creatine is genuine.

The Creapure® brand creatine monohydrate has undergone rigorous testing to produce 99.9% pure creatine ^[5][6]. According to the CoA results, it is truly the best creatine as only 8% of creatine supplements on Amazon are tested ^[7].

Furthermore, Lift Big Eat Big is entirely flavorless, with no additional fillers or chemicals.

Nothing but pure creatine monohydrate is included. I don't like taking creatine with water alone, but this one is one of the few that is actually decent in this regard.

In terms of cost, a tub of fifty serves costs $39.99, or $0.80 a serving. The three-tub set is the best deal, costing $99 for 150 servings plus free domestic shipping—the price per serving drops to $0.66, a prime deal for a Creapure product.

Other creatines are also good options for beginners, but with this product, you can be confident you are getting the full promised effects of creatine.

Best Runner Up Creatine For Beginners

Transparent Labs Creatine HMB

Pros

• Third-party testing is performed on each batch to identify banned substances.
• A Certificate of Analysis and Composition certifies the labeled components.
• Over a dozen tasty flavors.
• HMB and BioPerine may enhance your gym efforts.

Cons

• Twice as expensive as the other options
• HMB has an awful taste in the unflavored version.

Transparent Labs Creatine HBM follows the guideline of providing pure creatine monohydrate. It also adds a different twist with its formula, containing 1.5 grams of HMB, 5 milligrams of BioPerine, and 500 international units of vitamin D.

HMB is a metabolite of the amino acid leucine, which helps to inhibit muscle protein breakdown and can assist in speeding up the recovery process after intense physical activity, although further proof is required ^[10].

Bioperine helps with the absorption of other compounds, in this case, creatine and HMB. You can get this product unflavored, but there is also an ever-increasing list of over 10 different tastes.

Another big benefit of the Transparent Labs Creatine is the informed sports tick, which signifies you can be certain the supplement is not contaminated and you won't pop in a banned substance test before competition.

All these additional ingredients and benefits naturally boost the price to $1.67, twice as expensive as the other options on the list and maybe a bit too much for beginners just dipping their toes in supplements.

Even so, the price is still affordable for most people, and some people start their journeys with high aspirations, so this creatine is for them.

===>Check Latest Transparent Labs Creatine HMB Deals<===

Best Budget Creatine For Beginners

Bulk Supplements Creatine Monohydrate

Pros

• Pure lab-tested creatine
• When buying in bulk, the price drops significantly

Cons

• Resealable bags suck, and when you buy a large quantity, you will certainly have to move it to a new container.

The true star for most beginners has to be Bulk Supplements creatine. Beginner and budget options usually overlap, but deciding to go for the cheap product is not always wise.

In this case, though, you are getting a quality supplement because Bulk Supplements is a reliable, NSF-certified, and FDA-registered company.

This creatine is offered in a wide variety of sizes, from a tiny 100 g sachet to a mammoth 5 kg bag, enough for 3 years of daily use.

Bulk Supplements creatine contains only creatine in the micronized form, making it easily soluble. It's free of sugar, soy, dairy, and any other additive besides the sole main ingredient.

If you buy small packages, the price is not lower than the Lift Big Eat Big creatine or most of the other options, but when you purchase in bulk, as is the company's intention, you get an insane deal.

The only drawback is the resealable bags, which lose the ability to seal after a while.

===>Check Latest Bulk Supplements Creatine Deals<===

Best Flavored Creatine For Beginners

Nutricost Creatine Monohydrate

Pros

• 4 different and delicious flavors
• Third-party tested for purity
• Great value

Cons

• It has 2 grams of additives responsible for the taste.

Flavored options are much better for those who take creatine on its own and not as a part of supplement stacks.

Hardcore fitness enthusiasts may not mind gulping bad-tasting stuff, but flavor might be crucial for someone new. If you want one of the most delicious creatine supplements, an excellent option is Nutricost.

Of course, the flavor would not matter if the ingredients are not good, but one serving of Nutricost provides 5 grams of high-quality creatine monohydrate, easily absorbed and used by the body.

The product is now offered in 4 different tastes and uses natural flavors and colorants. The price is also quite appealing, especially when you buy the big 200-serving tub.

With a price per serving of around $0.30, 4 great tastes, and third-party tested quality creatine monohydrate, this supplement is a prime contender for being the best creatine for beginners.

===>Check Latest Nutricost Creatine Deals<===

Best Creatine For Beginner Women

Legion Recharge

Pros

• The creatine is pure and micronized
• Has L-carnitine, which is a popular weight loss supplement, makes it preferred by women
• All flavors are great, making this great to take on its own

Cons

• It’s flavored, so you can’t take it in a protein stack

While all creatine is equally effective for men and women, my choice for the ladies falls to the Legion Recharge post-workout formula for two reasons. First, it has L-carnitine, and second, it tastes great.

The L-carnitine aids in reducing muscle soreness following exercise and has been associated with weight loss, decreased physical and mental fatigue, and increased muscle mass ^[9].

And, of course, the main ingredient is properly 5 milligrams of micronized pure creatine.

Legion Recharge is available in four flavors: blue raspberry, fruit punch, grape, and strawberry lemonade. It contains no added sugar, artificial food coloring, or fillers and is naturally sweetened with Stevia.

It is also third-party tested, ensuring you know precisely what you are getting. Every option on this list is suitable for women, but the Legion Recharge has some little extras, making it preferable for many. 

===>Check Latest Legion Recharge Creatine Deals<===

Best Creatine Gummies For Beginners

Novomins Creatine Monohydrate Gummies

Pros

• You get 5 g of creatine with only 2 gummies
• Sugar and gluten-free
• Teddy bear shape
• Perfect solution when on the go

Cons

• 12 calories per 2 gummies is negligible, but it still may be a con for some

Gummies are an enjoyable and convenient way to consume creatine on the go.

Novomins overcomes many of the concerns associated with creatine gummies. First, unlike most other products with 1 g of creatine per gummy, you can get the recommended five grams of protein from just two Novomins. 

Another typical complaint is that gummies include a lot of sugar and unwanted substances.

Novomins gummies utilize maltitol instead of sugar, which is a welcome replacement for most, although some people can experience digestive issues. 

Yet another welcome element of Novomins gummies is the 45 days’ worth of them in a single pack, which is in contact with many other gummies where a single pack is not even enough for a month.

===>Check Latest Novomins Creatine Gummies Deals<===

Benefits Of Creatine For Beginners

Creatine is one of the most extensively researched supplements, with more than 500 peer-reviewed publications covering different aspects of creatine supplementation. So, the benefits I'll list are all scientifically proven and backed up by the experience of numerous lifters and athletes.

• Improved Performance - Creatine may enhance power production by 10 to 15% due to its ability to help you build more ATP (adenosine triphosphate), the most readily available muscle energy ^[1].
• Promotes Muscle Growth- Creatine can alter the composition and size of type II muscle fibers, improve recovery, and increase strength and muscular hypertrophy ^[2].
• Better Recovery- Creatine supplements can help athletes recover after hard training. For example, one study ^[3] found that combining creatine (5 g) with a large amount of glucose (95 g) increased creatine and carbohydrate storage in the muscles.

In a review of all creatine-related literature, the International Society of Sports Nutrition discovered multiple trials demonstrating improved recovery with creatine supplementation.

The consensus statement from the collective studies verifies creatine's efficacy in recovery.

How To Pick The Best Creatine For Beginners

Ingredients

One of the key factors when choosing creatine is to find a pure product without contaminants and unknown ingredient origin.

Creapure® is the gold standard, with 99.9% pure creatine monohydrate. When possible, look for this brand in creatine supplements. This form of creatine is used in our top suggestion, Lift Big Eat Big.

Some creatine supplements have added substances to help you with other aspects of your health and performance. For example, our runner-up option has HMB for potential strength gains.

Other products may include fat-burning elements or mix the creatine in a pre-workout formulation.

It's important to have clear goals and find a supplement with which you can take 5 grams of pure creatine daily.

If you want some additions, you can choose the appropriate product for your goals; if not, just stick to a pure creatine monohydrate.

Different Types Of Creatine

There are many types of creatine, but the only one worth your time and money is creatine monohydrate.

It is the most cost-efficient option and the only one with all the scientific backing you can ask for. However, here are some other types of creatine you can find on the market:

• 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

Half lack any backup for bioavailability and effectiveness, while the other half has limited support. This is why I strongly suggest you buy creatine monohydrate, and the advice is even more valid for beginners.

Powder vs Pills vs Gummies

Powder remains the most accessible, cheap and easy way to ingest creatine.

Most creatine powders are unflavored and easy to mix with any other drink; for most people, this is the post-workout shake. Furthermore, a pack of creatine powder usually contains enough for a few months.

Creatine is also available as capsules and, more recently, as chewing gummies. While they are not inferior in quality to powder, they are not better either and usually are more expensive.

But capsules are a good solution for people who are always on the go or prefer to take a pill instead of dissolving powder into liquids.

And gummies are just a more fun and pleasant way to take creatine. But on the flip side, you must usually take in a few gummies to hit the daily dose, and there are always extra ingredients taking care of the flavor and texture.

Price Per Serving

Thankfully, creatine is not only one of the most efficient supplements, but it's also relatively cheap.

To best determine the actual price of a supplement, divide the number of servings by the price for the package, and you will get the cost per serving.

Depending on what option you get, our choice for best creatine costs between $0.66 and $0.80; the more expensive stuff with added ingredients is $1.67, while the most budget option can come down to $0.15 if you buy a couple of years' worth of creatine at once.

Other kinds of creatine cost more than twice as much per gram as creatine monohydrate. Do not fall for these marketing tricks promoting new and better types of creatine, as they are a hoax.

Flavor

Most creatine monohydrate supplements are without flavor, and you can mix them with your favorite drink, like juice, whey protein, and many others.

But when mixed with plain water, the unflavored creatine still has something of a taste and is not pleasant to drink at all.

This is where flavored creatine supplements come in. Some products taste great and can be enjoyed even as a post-workout treat.

If you drink only creatine, this could be the right solution for you. I personally prefer to mix in an unflavored scoop of creatine in my post-workout protein. 

How To Take Creatine For Beginners

There are two ways to take creatine regardless of whether you are a beginner or an experienced lifter- the loading approach and the non-loading one.

• Loading- the loading approach means you take 20 grams of creatine daily for six days to reach muscle saturation faster. Once muscles are saturated with creatine, you can feel the full effects.

The downside of this method is that this amount of daily creatine often induces unpleasant gut sensations and is generally a hassle to take so much every day, usually divided into smaller dosages throughout the day. ^[4]

• Non-loading- The non-loading method includes taking the recommended daily dose of 3 to 5 g of creatine, in which case the saturation is reached after around 28 days. Unless you desperately need fast results, I suggest sticking to this method and skipping the loading phase.

Regarding the time of day to take creatine, there isn't much difference as long as you take it daily and keep your levels saturated.

Especially for beginners, the most important part is taking the creatine at the most convenient time, so it becomes a daily habit.

Frequently Asked Beginner Creatine Questions

Should I Use Creatine As a Beginner?

The answer is a big yes. Creatine is a safe and efficacious supplement that can help you have more strength and endurance in the gym while aiding your recovery.

This is important for everyone, but beginners often need all the help they can get, and creatine is an affordable and easy-to-take performance enhancer.

But always keep in mind creatine is not a magic pill. It will help you only if you do the work in the gym and have decent nutrition and recovery.

How Do I Choose The Right Creatine?

Consider factors like dosage, purity, additional ingredients, powder, pill or gummy, and flavors before buying. The buyer's section of this article should help you determine what you need. 

Can I Take Creatine Everyday?

You can and should take creatine for maximum results. The body does not build a tolerance to creatine, and strength training depletes the reserves, so daily supplementation is not only possible but recommended.

The optimal dose is between 3 and 5 g.

Summary

The Lift Big Eat Big creatine is my choice for the best creatine supplement for beginners because it has the proof of being the purest form of creatine and does not have any other ingredients.

But there are also excellent options for beginners further down the list and you should find the perfect choice for you regardless of your goals.

===>Check Latest Lift Big Eat Big Creatine Deals<===

References

1. Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients, 13(6), 1915.
2. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition Position Stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1).
3. Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., . . . Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 1-8.
4. 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.
5. 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.
6. 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.
7. 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).
8. 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.
9. Fielding, R., Riede, L., Lugo, J., & Bellamine, A. (2018). L-carnitine supplementation in recovery after exercise. Nutrients, 10(3), 349. https://pubmed.ncbi.nlm.nih.gov/29534031/
10. 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.