Navigating the creatine landscape as a beginner is like walking through a deserted minefield. One wrong step can lead to wasted money, seeing no performance gains. Multiple wrong steps, and you may inadvertently be ingesting banned substances and impurities.
I've been taking creatine for over a decade and recommend it to the amateur and professional athletes I work with. I'm taking the guesswork out of it so you, as a beginner, know you're getting a quality creatine supplement.
 Best Creatine For Beginners |
 Best Budget Creatine For Beginners |
 Best Flavored Creatine For Beginners |
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Product |
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Size |
250 g |
100 g - 5 kg |
534 g |
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# of Servings |
50 |
20 - 1000 |
60 |
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Creatine per Serving |
5 g |
5 g |
5 g |
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Price |
Best Creatine For Beginners
Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
Pros
Cons
The two main factors I look for in a creatine supplement are the transparency of ingredients and no fillers or additives. It's why we created the Lift Big Eat Big Creatine Monohydrate.
It's perfect for beginners dipping their toes into sports supplements because of the complete transparency in creatine quality. We share our Certificate of Analysis (CoA), which details the testing of our supplement for impurities and that our creatine really is creatine.
It is 100% creatine monohydrate as it is Creapure® brand and has been regularly tested to produce 99.9% pure creatine [1][2]. It is considered the gold standard of creatine, as proven by our CoA [3].
If you find cheap creatine brands on Amazon, you risk taking creatine with impurities or banned substances. Especially since only 8% of creatine supplements on Amazon are tested for these [3].
Good luck getting their Certificate of Analysis to ensure you get a quality creatine monohydrate. In addition, Lift Big Eat Big uses no additional fillers or additives, making it completely flavorless. All you get is pure creatine monohydrate.
Regarding price, you can purchase one tub of 50 servings for $39.99, which is $0.80 a serving. You get an even better deal when you take the 3-tub bundle, giving you 150 servings for $99 and free shipping within the USA. That's $0.66 per serving.
Best Budget Creatine For Beginners
Nutricost Creatine Monohydrate
Pros:
- Excellent value for the price.
- Great taste in both flavored options.
- Available in an unflavored version for pure creatine.
Cons:
- Flavored version includes 2 grams of additives.
Price per Serving:
- $0.35 for flavored
- $0.18 for unflavored
Nutricost Creatine is an outstanding budget option, particularly for beginners looking for quality without breaking the bank.
Made in an NSF-certified facility, this creatine undergoes third-party testing to ensure purity and potency.
While it may have fewer certifications than some premium brands, Nutricost offers dependable quality in every scoop.
The creatine is available in both unflavored and two flavored options, allowing users to choose between a straightforward creatine powder or something with a bit of taste.
The unflavored version is ideal for mixing with protein shakes or pre-workouts, while the flavored versions are enjoyable on their own.
One of Nutricost’s biggest strengths is its variety of tub sizes: you can purchase a 77-serving, 100-serving, or even a 200-serving tub, giving you months of supply at an impressively low cost.
With its cost-effective pricing—$0.35 per serving for the flavored version and just $0.18 per serving for the unflavored 200-serve option—Nutricost Creatine is one of the most affordable and effective ways to start your creatine journey.
Check latest Nutricost Creatine deals here.
Best Flavored Creatine For Beginners
Legion Recharge Post-Workout
Flavorless supplements work for people who mix them in other flavored drinks. Some want to drink their creatine in water with flavor. Flavored supplements are easier to get down for beginners as it's like drinking juice.
Legion Recharge ticks all the boxes. Third-party tested for impurities, creatine monohydrate, and made in the USA in NSF-certified, FDA-inspected, and cGMP-compliant facilities.
Further, they don't use artificial flavors or sweeteners and instead are naturally flavored with stevia. They've also added L-carnitine, intending to be taken post-workout, as L-carnitine may reduce muscle soreness when taken after a workout [4].
Regarding flavors, you have sour candy, strawberry lemonade, fruit punch, and watermelon. I'm a sour candy kinda guy with this creatine, and it's a nice break from drinking water throughout the day.
Pros
Cons
Best Informed-Sport Creatine For Beginners
Bare Performance Nutrition Creatine Creapure Formula
As a beginner in competitive sport, you must comply with drug testing protocols. To be safe, always look for a banned substance tested or informed sport tick as it certifies it has been third-party tested for any banned substances.
Bare Performance Nutrition Creapure Creatine has this and is tested for banned substances, giving you the clean tick. Being sourced from Creapure®, you know it's 99.9% creatine monohydrate.
It's flavorless and mixes well in whatever liquid you want to take creatine.
Pros
Cons
Best Creatine Gummies For Beginners
Gimme Gummiez Creatine Gummies
Pros:
- 5g of creatine monohydrate per serving.
- Third-party tested for quality and purity.
- Sugar-free with a delicious taste.
- Non-GMO and vegan-friendly.
Cons:
- May not satisfy those who prefer traditional powder form creatine.
Gimme Gummiez Creatine Gummies are an excellent choice for beginners looking to incorporate creatine into their fitness routine without the hassle of powders.
Each serving provides 5g of creatine monohydrate, an effective dose for boosting strength, endurance, and mental focus during workouts.
What sets these gummies apart is their commitment to quality. They are third-party tested, ensuring that each gummy contains pure creatine as labeled, free from unnecessary fillers or additives.
This transparency is a big plus, particularly for those new to supplements who want to be certain about what they're putting in their bodies.
Another standout feature is that these gummies are sugar-free, so you can enjoy them without worrying about added sugars.
They offer a satisfying flavor, making them a treat rather than a chore to take.
Plus, they are non-GMO and vegan-friendly, catering to a wide range of dietary preferences and making them suitable for health-conscious consumers.
Gimme Gummiez Creatine Gummies provide a convenient and tasty way to enhance your fitness progress.
Whether you're a beginner in the gym or simply prefer an easy, enjoyable supplement format, these gummies make achieving your fitness goals a little sweeter.
Can You Take Creatine As A Beginner?
You can take creatine as a beginner lifter, one of the most effective performance-enhancing supplements.
However, no supplement is a magic bullet; instead, it is the icing on the cake of good sleep, nutrition, and training.
How To Pick The Best Creatine For Beginners
Purity
Creapure® is the gold standard tested at 99.9% pure creatine monohydrate.
Where possible, look for this brand in your creatine product. Our top pick by Lift Big Eat Big and Informed Choice creatine choice uses Creapure®, which are good options.
Ensure the creatine you're buying is tested, and they show you the report. Very few companies do, and it's even 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:
Unfortunately, none have the evidence supporting them like creatine monohydrate does, which maximally saturates the muscle [1].
Of these, 7 have no evidence to support bioavailability, efficacy, and safety, and another 7 have limited evidence.
The last two are creatine HCL and creatine anhydrous, which likely act similarly to creatine monohydrate.
Powder vs. Capsules
Capsules may make sense if you travel often and want to take creatine pills on the go. But for long-term use, they don't make sense.
You must take a boatload of creatine capsules to hit the 3 - 5 g dose. Second, capsules usually cost more, and you typically get less than a month's supply in a bottle.
Powders are superior since you get more at a better price and can get multiple months within a single pouch.
Price
Creatine monohydrate is a relatively cheap and cost-effective performance-enhancing supplement. Because of this, companies have found a way to increase creatine prices by using other forms of creatine for marketing.
Other forms of creatine sell for over double the price per gram compared to creatine monohydrate [3]. This is deceptive marketing to push “new” forms of a supplement and create higher margins.
That's why choosing a quality creatine monohydrate is best for you and your wallet. However, you can't go too cheap as that's likely a sign there's very little quality assurance.
How To Take Creatine For Beginners
There are two strategies for taking creatine as a beginner—a loading and non-loading strategy. Whichever you use will depend on whether you need performance changes quickly.
The loading strategy involves taking 20 g a day for 6 days. This can be split into 3-4 smaller doses each day to make it easier to stomach. After this, taking 2-5 g maintains creatine muscle saturation [5].
The non-loading strategy involves taking 3-5 g every day. Increasing muscle creatine saturation takes up to 28 days [5]. I recommend not loading and just taking 3-5 g daily and making it a habit unless you're in a rush.
Best Time To Take Creatine For Beginners
It doesn't matter when you take creatine as long as you take it daily. The little research suggests that taking creatine after exercise may be better for muscle growth but not strength [6].
However, we don't know how quickly creatine is taken to the muscle, and we know that creatine does not have a stimulatory effect, so from a practical standpoint, take it whenever you are going to remember each day.
Frequently Asked Beginner Creatine Questions
Is Creatine Safe?
Creatine is safe and effective. It is the most studied sports supplement, with evidence showing it's well tolerated when taken within the recommended dose [7]. This is within young to older individuals, meaning, as a beginner, it's safe to use.
Should You Take Creatine On Rest Days?
You should take creatine on rest days to maintain muscle creatine saturation. If you miss a day, it's no problem, but you should maintain a daily habit.
Can Creatine Cause Hair Loss?
Creatine does not cause hair loss, and no evidence suggests it does. It's an old myth based on one study that saw an increase in DHT, which people extrapolated to potentially losing hair. But this was still within the normal range.
Summary
As a beginner, it’s important to see through the marketing. It’s why Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate is our top pick because of the transparency and purity of ingredients.
However, if you're looking for an informed sport creatine as a beginner competitive athlete, choose one with the tick.
References
- 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).
- 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.
- 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.