It's a contentious topic of whether to take creatine when cutting. In my over a decade of experience training, dieting, and coaching at the elite level of sport, I'm all for taking creatine when cutting. There are only advantages to using it.
I'm currently down 13 lbs in 4 weeks WHILE taking creatine daily.
But avoid falling into the trap I've seen people fall into when selecting the right creatine. Little do you know you may add unwanted calories to your cutting diet, stalling your fat loss. So, here’s the best creatine monohydrates for cutting.
- Best Creatine For Cutting: Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
- Best Budget Creatine For Cutting: Nutricost Creatine Monohydrate
- Best Flavored Creatine For Cutting: Transparent Labs Creatine HMB
- Best Creatine Gummies For Cutting: Novomins Creatine Gummies
- Best Bulk Purchase Creatine For Cutting: Bulk Supplements Creatine Monohydrate
Best Creatine For Cutting
Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
Pros
- Transparent testing shows 100% pure creatine monohydrate.
- Uses the gold standard Creapure® creatine.
- Completely flavorless, so there are no extra calories ruining your cut.
- Free shipping within the USA.
- Bundles can save you more money.
Cons
- It is only available flavorless, so you can't enjoy it as a special flavored treat.
When looking for creatine to help with cutting, consider two: you want to know exactly what's in it, and you don't want any extra stuff that doesn't need to be there. That's why we made our own Lift Big Eat Big Creatine Monohydrate.
It's a great choice if you want a pure sports supplement to support your weight and fat loss. We're open about showing you our product's report card, officially known as a Certificate of Analysis (CoA).
This report tells you that our creatine is tested to make sure it's clean and that it's the good stuff – 100% creatine monohydrate.
Our creatine is the Creapure® brand, which is the purest – like 99.9% pure [1][2]. That's why folks say it's the best of the best.
But when you buy cheap creatine from places like Amazon, you might get something that's not as clean or even has stuff that shouldn't be there.
Only a few creatines show you their report card like we do. Especially since only 8% of creatine supplements on Amazon are tested for these [3].
With Lift Big Eat Big, you get nothing but creatine – no flavors or extras. It's just the pure stuff that helps you retain strength and muscle while you cut.
Let's talk about the price. One container with 50 scoops is $39.99, which works out to 80 cents each time you use it.
But if you buy three containers at once, you get a deal at $99 for 150 scoops – that's 66 cents per scoop. And if you're in the USA, they'll ship it to you for free.
===>Check Latest Lift Big Eat Big Creatine Deals<===
Best Budget Creatine For Cutting
Nutricost Creatine Monohydrate
Pros
- Amazing value for the price.
- Both flavors taste delicious.
- Natural flavors.
Cons
- The flavored doses are 7 g with 2 g of additives.
- Not sourced from the gold standard Creapure.
Nutricost produces one of the most popular creatines, not least because of the great value it provides.
This product is made in an NSF-certified facility and is third-party tested, so you know the most critical metric of purity is met.
In addition to the classic unflavored option, you can also choose from two flavors that I've tried and found delicious.
Another benefit of Nutricost creatine is that it's available in bigger tubs containing 77, 100, or even 200 servings, so you can stock up for months.
This comes at a surprisingly low price of $0.35 per serving for the flavored version and $0.18 for an unflavored 100-serving tub.
Few brands match this price, so if budget is your main concern, Nutricost can be your favorite creatine.
===>Check Latest Nutricost Creatine Deals<===
Best Flavored Creatine For Cutting
Transparent Labs Creatine HMB
Pros
- Each batch undergoes third-party testing for prohibited chemicals.
- A clear Certificate of Analysis and Composition confirms the labeled components.
- There are various delicious tastes available.
- HMB and BioPerine may provide multiple benefits
Cons
- A lot more expensive than the others
- Not sourced from Creapure.
A pure creatine monohydrate product must be free of contaminants and banned substances.
Transparent Labs is a high-quality creatine monohydrate, but it also contains other ingredients like HMB and BioPerine, which show promise in improving gym efforts.
Most notably, HMB can potentially improve body composition, meaning losing fat while building or at least retaining muscle, which makes it the perfect addition to creatine for cutting. Still, it's important to say that the claims have not been yet proven in studies [5].
Transparent Labs Creatine HMB contains 5 g creatine monohydrate, 1.5 g HMB, 5 mg BioPerine, and 500 IU vitamin D per dose.
Its advantages include third-party testing certification (informed sport tick), which ensures that each batch is free of forbidden components, and a clear Certificate of Analysis and Composition.
This means athletes can utilize it without fear of failing a competition drug test.
Transparent Labs creatine also comes in a variety of great flavors. However, it is more expensive than other creatine formulations, costing $1.67 per serving, and the HMB component has an unpleasant smell.
Despite the hefty price, the product is an excellent choice for competitive athletes and muscle-building enthusiasts due to its high quality and potential benefits from the added components.
You can read my full review and experience in my Transparent Labs Creatine review.
===>Check Latest Transparent Labs Creatine Deals<===
Best Creatine Gummies For Cutting
Novomins Creatine Gummies
Pros
- You need only 2 gummies for 5 gr of creatine
- Negligible amount of calories – 12 per serving
- 45 servings in a container
Cons
- The sweetener maltitol can create stomach issues in some people
Creatine gummies may not be the most efficient way of taking creatine, but they are indeed one of the most convenient and fun ways to do it.
Novimins address several of the concerns commonly associated with creatine gummies. First, unlike other brands where you need 5 or more gummies to get the 5 gr of creatine, with Novomins, you need two.
Another common concern is that gummies contain a lot of sugar and other ingredients that are particularly harmful during weight loss. This product's sweetener is maltitol, which keeps calories to a minimum.
Novomins gummies are free of sugar, gluten, and GMOS.
Yet another area where Novomins are superior to other brands is that you get 45 servings in a single pack.
Novomins creatine gummies are perfect for those who are always on the move or are tired of mixing powder and want to try something different.
===>Check Latest Novomins Creatine Deals<===
Best Bulk Purchase Creatine For Cutting
Bulk Supplements Creatine Monohydrate
Pros
- Amazing value when buying in bulk
- Lab-tested clean creatine monohydrate
Cons
- All packages come in resealable bags, which quickly lose their ability to close
As the name would suggest, Bulk supplements offer some big packs that bring down the price significantly. The company started by selling to businesses but now also deals with the end customers.
The more you buy, the lower the cost is. You can choose from a 100-g test pouch to a mammoth 5-kilo bag, enough for 3 years of daily creatine intake.
Even in the 500 g, the price is super cheap, but if you buy a bigger bag, the deal is insane. The 5 kg bag will cost you $145, which equals $0.15 per serving.
Too low prices usually indicate poor quality or some other serious problem with the product, but Bulk Supplements have NSF certification and FDA registration as a cGMP manufacturing and distribution facility, so you know you are getting a quality product.
===>Check Latest Bulk Supplements Creatine Deals<===
How To Pick The Best Creatine For Cutting
Purity
When you're in the market for a top-notch creatine supplement, aim for the one with the Creapure® label. This label means you're getting a premium product rigorously checked to be 99.9% pure creatine monohydrate.
Think of Creapure® as the superstar of creatine. It's like having the best player in the league, ensuring your body gets a high-quality boost.
Some top-notch options that use Creapure® are the picks from Lift Big Eat Big and BPN. These are reliable and have that muscle-building MVP ingredient.
Now, here's a pro tip: always check if the creatine has been appropriately tested.
You deserve to see the proof – like a report card showing it passed with flying colors. The truth is, not all companies will show you this. And when shopping on sites like Amazon, it gets even trickier to find these details.
Fat Burning Ingredients
There are a select few ingredients that may be added to your creatine to promote fat loss. However, none provide real-world effects. As the saying goes, "what works is illegal."
L-carnitine is the most common fat-burning ingredient used in creatine blends, but the studies supporting the minimal bodyweight reduction (1 kg) also included lifestyle interventions [4][5][6].
Coleus forskohlii is a popular Eastern medicinal plant from India promoted for its fat-burning properties. One review supports this, stating Coleus forskohlii extract showed a substantial effect on weight loss [7].
However, there are two glaring problems with this review. Firstly, the person behind the review is a research advisor for the DHC Corporation laboratory.
A quick Google search will show you they sell a range of supplements. I don't fault them for that. It's impossible to get funding to study most supplements. But the bigger problem lies in their data.
The review included open trial studies without blinding, increasing placebo findings. Further, the randomized control trials selected were funded by supplement distributors [8].
Or didn’t show any fat loss benefits whatsoever [9].
The final ingredient I often see blended with a creatine cutting formula is Garcinia cambogia made famous by dodgy Dr. Oz.
This fruit rind from Southeast Asia has been reported to be a fat burner. Interestingly, it may have some evidence backing it as an appetite suppressor [10].
However, there is contradiction within the literature about whether Garcinia cambogia is toxic at doses seen in many supplements.
Many of these compounds are found in best fat burners for women to support natural weight loss.
Typically, it's best to avoid these and stick with pure creatine monohydrate, so you're not paying extra for ingredients that may not help you or for lower doses of creatine within a blend.
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
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. So, for cutting fat, opt for creatine that works, such as monohydrate.
Powder vs. Capsules
Capsules are convenient for travel but not cost-effective for daily use. You need to take a handful of capsules to reach the recommended dose of 3-5 grams, which can be expensive and less convenient.
On the other hand, powder is more straightforward. It's cheaper, a single pouch provides a longer supply, and it's easier to consume the right amount by mixing it with a drink. For regular use and better value, go with powder.
Price
Creatine monohydrate is one of the most cost-effective supplements that work. Some companies try to make more money by selling different kinds of creatine for a higher price.
These kinds can cost twice as much as creatine monohydrate, but they're not necessarily better; it's just a sales trick [3].
To save money and get a good product, stick with creatine monohydrate. But watch out for prices that seem too low because it might mean the quality isn't great. It's about finding the sweet spot between a reasonable price and a product you can trust.
How To Take Creatine For Cutting
If you're new to creatine and wondering how to start, there are two simple ways: loading or not loading. Your choice depends on how fast you want to see results.
With the loading method, you take 20 grams of creatine every day for the first 6 days.
This is usually done in smaller doses throughout the day to make it easier on your stomach. After that, you can take a smaller amount of 3-5 grams daily to keep the level of creatine in your muscles high [11].
If you're not in a hurry, the non-loading method might be better for you. Just take 3-5 grams of creatine every day. It might take about a month to see the full benefits, but it's a steady approach [11].
My tip? If you're not pressed for time, skip the loading and stick to the daily 3-5 grams. It's easier to turn into a regular routine.
Mix your creatine in your protein shake or water. Don't mix in high-calorie liquid like milk or juice unless you're tracking it within your cutting diet.
Best Time To Take Creatine For Cutting
When you take creatine, it isn't as important as making sure you take it every day. Some studies suggest that taking it after you work out might help with muscle growth, but it doesn't seem to make you stronger [13].
Since creatine doesn't work like a quick energy booster, what matters is taking it at a time that fits your daily routine so you won't forget. Pick a time that is easy for you to remember, and stick with it.
Frequently Asked Creatine Cutting Questions
Can You Take Creatine While Cutting?
You can take creatine while cutting. People worry about water retention and bloating, but you want the water retention within your muscles to help increase the intensity of your gym sessions. Further, water retention is not noticeable.
Does Creatine Help With Cutting?
Creatine helps with cutting by providing a fast energy source for your muscles during intense exercise, like lifting heavy weights. You can lift more weight and perform more reps, so you retain more muscle mass during your cut [14].
Summary
Look for pure creatine when cutting. Extra ingredients and additives won't have any significant effect over hard training and sound dieting. Lift Big Eat Big shares their CoA to show you their Creapure creatine monohydrate is just that… creatine.
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).
- Talenezhad, N., Mohammadi, M., Ramezani-Jolfaie, N., Mozaffari-Khosravi, H., & Salehi-Abargouei, A. (2020). Effects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis. Clinical nutrition ESPEN, 37, 9-23.
- Askarpour, M., Hadi, A., Miraghajani, M., Symonds, M. E., Sheikhi, A., & Ghaedi, E. (2020). Beneficial effects of l-carnitine supplementation for weight management in overweight and obese adults: An updated systematic review and dose-response meta-analysis of randomized controlled trials. Pharmacological research, 151, 104554.
- Pooyandjoo, M., Nouhi, M., Shab‐Bidar, S., Djafarian, K., & Olyaeemanesh, A. (2016). The effect of (L‐) carnitine on weight loss in adults: a systematic review and meta‐analysis of randomized controlled trials. Obesity reviews, 17(10), 970-976.
- Kamohara, S. (2016). An evidence-based review: Anti-obesity effects of Coleus forskohlii. Personalized Medicine Universe, 5, 16-20.
- Godard, M. P., Johnson, B. A., & Richmond, S. R. (2005). Body composition and hormonal adaptations associated with forskolin consumption in overweight and obese men. Obesity research, 13(8), 1335-1343.
- Henderson, S., Magu, B., Rasmussen, C., Lancaster, S., Kerksick, C., Smith, P., ... & Kreider, R. B. (2005). Effects of coleus forskohlii supplementation on body composition and hematological profiles in mildly overweight women. Journal of the International Society of Sports Nutrition, 2(2), 1-9.
- Semwal, R. B., Semwal, D. K., Vermaak, I., & Viljoen, A. (2015). A comprehensive scientific overview of Garcinia cambogia. Fitoterapia, 102, 134-148.
- 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.
- 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.