There are tons of creatine supplements on the market, including powders, pills, and gummies. These supplements use various forms of creatine (more on that later), and some contain other ingredients that aim to help you grow muscle, recover faster, or sharpen your focus in the gym. 

On one hand, having such a wide variety of options can be empowering. On the other hand, it can be a challenge to figure out which is right for you.

To narrow down the field to only the best of the best, our expert product testers tried dozens of creatine supplements ranging from standard powders to convenient capsules to flavorful gummies. We looked for creatine supplements that taste good, mix well (when applicable), use quality ingredients, contain enough creatine per serving, and are affordable. Along the way, we spoke with certified personal trainers and nutritionists for guidance. 

Below are our picks for the best creatine supplements for men. However, individuals of any gender can choose from this lineup with confidence.  

Disclaimer: While this article is intended for educational and informational purposes, it should not be viewed as a substitute for medical advice. Furthermore, we intend the term “men” to include all men, including trans men. However, we understand most research on this topic has focused on cis men (men who are not trans). When we reference gender-based research and nutritional recommendations, we will clarify by saying “cis men.” We encourage trans and nonbinary people of all genders to consult with a trans-competent nutritionist regarding their supplements and training needs.

The Best Creatine for Men in 2025:

• Best Creatine Monohydrate: Transparent Labs Creatine HMB
• Best Creatine for Athletes: Sports Research Creatine Monohydrate
• Best Creatine Gummies: Swoly Creatine Mono Gummies
• Best Value Creatine: Nutricost Micronized Creatine Monohydrate
• Best Flavored Creatine: Legion Recharge Post-Workout Creatine
• Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules
• Best Creatine for Muscle Growth: Gnarly Creatine

Best Creatine Monohydrate: Transparent Labs Creatine HMB

Transparent Labs Creatine HMB

4.5

• Price per serving: $1.67 (30 servings)
• Creatine per serving: 5g
• Ingredients: Creatine monohydrate 5,000mg, β-hydroxy β-methylbutyrate (HMB) 1,500mg, Bioperine (black pepper extract) 5mg, vitamin D 12.5mcg, natural flavors 1,000mg, citric acid 810mg, malic acid 805mg, stevia extract 300mg
• Certifications: Informed Choice certified, gluten-free, non-GMO, artificial sweetener and color-free
• Best For: Those after serious strength gains; those who don’t like unflavored creatine

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Transparent Labs Creatine HMB is our pick for the best creatine monohydrate because it contains 5 grams of it per serving, which is the researched-backed dose for improved athletic performance. “This dose is a great recommendation for the general population, but some sports nutrition recommendations recommend a dosage based on kilograms of body weight, so some individuals may require more than 5 grams to see a benefit,” says Anna Marie Clear, M.S., R.D., C.P.T.

This dietary supplement contains β-hydroxy β-methylbutyrate (HMB), which the body naturally produces when it breaks down the amino acid leucine. Although more studies are needed, some research suggests HMB promotes muscle growth. “Leucine is the primary amino acid that triggers muscle protein synthesis,” Clear explains.”HMB and leucine are very similar, but research shows HMB has no greater effect than leucine alone.” 

Transparent Labs also includes BioPerine, a derivative of black pepper that studies show increases nutrient bioavailability. “Bioperine may help enhance absorption of some nutrients, but research is limited on its impact alongside HMB and creatine,” says Clear.

Earning a perfect formulation score of 5 out of 5 stars, Creatine HMB also received high marks from our testing team for taste. Although it fell shy of another 5-star rating, this supplement earned a solid score of 4 out of 5 in this all-important category. 

Transparent Labs Creatine HMB comes in 13 flavors, including an unflavored version. This is a lot more flavor options than you’ll find in most creatine supplements and the most of any on our list. 

Pete Nastasi, C.P.T., C.S.N.C., tried this supplement. “I’ve tried both the Blue Raspberry and Strawberry Lemonade flavors, which are sweetened with stevia extract, and both tasted great,” he says. “I love having a flavored creatine supplement in the morning before my morning workout.” 

However, while Nastasi liked the flavor, other testers say this supplement has a slightly bitter taste, which they attribute to the BioPerine. 

“I tried Black Cherry and I wasn’t a huge fan of the taste of this one—it tasted a bit watered down, even with the right amount of water,” our product tester noted. “Some people may prefer this though!”

While another tester also noted some tartness due to the BioPerine, she’s still optimistic about the Tropical Punch flavor.

“I bought this at the end of winter but I’m looking forward to drinking it in the summer because I find something refreshing about it that I think will be nice during the hotter months,” she explained.

Best Creatine for Athletes: Sports Research Creatine Monohydrate 

Sports Research Creatine Monohydrate

4.9

• Price per serving: $0.28 (100 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate 
• Certifications: Informed Sport Certified, non-GMO, gluten-free
• Best For: People after the highest recommended dose of creatine, those who want a pure creatine supplement, budget shoppers

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We chose Sports Research Creatine Monohydrate as our top pick for athletes because it contains 5 grams of creatine per serving, which research shows is an optimal dose for muscle gain, muscle recovery, and overall improved athletic performance. For this reason, we rated the formulation a 5 out of 5. 

This creatine is also a great choice for athletes because it’s Informed Sport Certified—this third party tests for purity and banned substances. So, if you’re planning on competing in any events, you can feel good knowing this product is certified banned substance-free.

Another benefit of this supplement is that it uses micronized creatine. Micronized creatine is ground into finer particles than non-micronized so it dissolves much more easily in water. However, according to Nastasi, “micronized creatine is a bit of a marketing gimmick—it isn’t digested any better than standard creatine monohydrate.” 

Research supports Nastasi, as this 2022 study says there is “no evidence” that micronized creatine is more bioavailable than non-micronized creatine.  

However, using micronized creatine does contribute to excellent solubility. Our tester showed no hesitation giving Sports Research Creatine Monohydrate a 5-star rating in this category. 

“If you didn’t tell me there was creatine in this water I wouldn’t know—it’s truly tasteless and mixes easily,” our tester reported.

Unfortunately for your taste buds, this supplement only comes in an unflavored version. However, while some creatine powders can have a bitter aftertaste, this one doesn’t. 

“It tastes just like water,” our tester noted. One thing to consider about this creatine supplement is that it only comes as a powder. If you prefer creatine capsules (or a flavored powder), you’ll want to look elsewhere.

Related: The Best Pre-Workouts

Best Creatine Gummies: Swoly Creatine Mono Gummies

SWOLY Creatine Mono Gummies

4.3

• Price per serving: $1 (30 servings)
• Creatine per serving: 4g
• Ingredients: Creatine monohydrate 4g, sucrose, dextrose, pectin, maltodextrin, natural and artificial flavors, fruit and vegetable juice, stearic acid, citric acid, carnauba wax 
• Certifications: Third-party tested, gluten-free
• Best For: People who want a creatine gummy

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If you don’t like measuring out and mixing powders, you’re in luck. Swoly Creatine Mono Gummies are ideal for athletes on the go who don’t want to carry around an additional shaker bottle for their creatine. 

Although they only come in one flavor (Strawberry), Swoly knocked it out of the park from a taste perspective, earning a perfect score of 5 out of 5 from one of our most experienced product testers. 

“These are dangerously delicious — like, need-to-make-sure-my-child-doesn’t-find-these-or-she-will-eat-them all kind of delicious,” our tester eloquently described. “They remind me of the BEST fruit snacks.” 

Concerned about the texture? No need to worry about that, either. Our product tester also gave Swoly a 5-star rating for swallowability. 

“Super easy and delicious. I’d eat these every day,” she noted. 

As much as our tester enjoyed chowing down on these creatine gummies, be aware that one serving is five gummies, which can be a lot for some people. Plus, one serving only contains 4 grams of creatine monohydrate, which is a little shy of our preferred dosage of 5 grams. Our R.D. reviewer, Anna Marie Clear, notes that “larger individuals may need to take more of these gummies to get their research-backed dose of 0.1 grams of creatine per kilogram of body weight.” 

If that’s you, you may want to opt for a different option, since taking more than five gummies could “lead to GI symptoms because of the added sugar and gums,” she says. 

Unlike some other creatine supplements on this list, Swoly gummies contain more than a few added ingredients, including artificial ingredients. They also have 15 calories per serving and 2.5 grams of added sugar per serving from sucrose, dextrose, and maltodextrin. 

As a result, we give the formulation 4 out of 5 stars since we prefer 5 grams of creatine monohydrate per serving and the added sugar may not align with some consumers’ dietary preferences. 

Although Swoly says these gummies are third-party tested, there’s no information about through which organization. As a result, we could only give 3 out of 5 stars in this category.

Best Value Creatine: Nutricost Micronized Creatine Monohydrate

Nutricost Micronized Creatine Monohydrate

4.3

• Price per serving: $0.20 (100 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate
• Certifications: Third-party tested, gluten-free, non-GMO
• Best For: Those who want flavors, budget shoppers

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If you’re looking for a budget-friendly creatine supplement, you can’t do much better than Nutricost. At just $0.20 per serving, this supplement is the cheapest on our list. But cheap doesn’t equate to low-quality—Nutricost creatine is third-party tested, which is something you typically only find in more expensive supplements. 

However, there’s a caveat. 

“This company does not elaborate on its third-party testing,” Clear says. “It’s hard to determine the brand’s safety without a detailed explanation of its testing process.”

Although we docked a few points for the lack of transparency in third-party testing by giving 3 out of 5 stars, Nutricost earned a perfect formulation score. 

“It’s recommended to take 3-5 grams of creatine daily to enhance athletic performance, and Nutricost provides 5 grams daily, ensuring your muscle cells remain saturated,” says registered dietitian Perry Nix. 

Our product tester reported no adverse side effects when taking Nutricost. In fact, he was pleasantly surprised that he didn’t experience any bloating like he did with other creatine products.

Another benefit of this creatine supplement is that it comes in five flavor options, which is more than most brands offer for creatine supplements. Flavors include Blue Raspberry, Fruit Punch, Pineapple Mango, Watermelon, and Unflavored. However, these flavors are sweetened with sucralose, which research shows may cause gut issues in some people when consumed in high doses.

One of the few knocks against this budget-friendly creatine is its solubility; or potentially, the lack thereof. Our tester only gave it 3 out of 5 stars, noting that “it settles quite a bit.” 

Amazon reviewers are pleased with this product, giving it 4.6/5 stars overall. Many praise its lack of additional ingredients and effective formula. “It has made a significant positive impact on my workout performance and recovery,” says Amazon reviewer Kurt. However, a few reviewers mention finding pieces of plastic in their containers, which is something to watch out for.

Best Flavored Creatine: Legion Recharge Post-Workout

LEGION Recharge Post-Workout Creatine

3.8

• Price per serving: $1 (60 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate 5g, L-carnitine L-tartrate 2.1g, corosolic acid 10.5g, natural flavors, stevia, calcium silicate, citric acid, red beet powder (for color; found only in fruit punch, watermelon, and strawberry lemonade flavors)
• Certifications: Labdoor tested for sport, made in an NSF-certified facility
• Best for: Those who want flavors

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Some unflavored creatine tastes chalky and a little bitter (no bueno!). If you drink your creatine with water, a flavored option like Legion Recharge should suit your taste buds better. Legion offers this supplement in six flavors, which although not as vast as Transparent Labs’ variety, taste better, according to customers and our team of experts.

Our product tester tried the Strawberry Lemonade flavor, giving it a perfect 5-out-of-5 rating for taste. 

“It’s pretty sweet but also tart. I really liked it” she noted. 

Many customers on Amazon attest to how good Legion’s flavors are, with a few noting that Strawberry Lemonade and Fruit Punch are particularly good. However, some reviewers mention the Unflavored version has an unpleasant, bitter flavor.

One thing you won’t have to worry about with Recharge is solubility. Our tester reported the power dissolved perfectly with no clumps or sediment at the bottom of her shaker cup, leading to another 5-out-of-5 rating.

Similarly, we’re also big fans of the formulation. Legion Recharge has a research-backed dose of 5g of creatine per serving. The creatine is micronized, which means it’s been processed to be finer. Legion says this makes it easier to blend and less likely to cause an upset stomach. However, our R.D. reviewer Anna Marie Clear notes, “While micronized creatine monohydrate is processed to be finer, the research does not support the micronized version to be more bioavailable.”

Legion Recharge also contains 2.1 grams of L-carnitine in each serving, which helps the body convert fat into energy, and 10.5 grams of corosolic acid, which research shows helps regulate blood sugar.

Unfortunately for budget-conscious shoppers, Recharge is one of the more expensive options on this list, checking in at $1.33 per serving. As a result, we could only give it 1.5 out of 5 stars for price. So, if you’re on a tight budget, you may want to go with something like Nutricost.

Related Post: The Best Non-Stim Pre-Workouts

Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules

Optimum Nutrition Micronized Creatine Capsules

3.8

• Price per serving: $0.60 (for two capsules)
• Creatine per serving: 2.5g
• Ingredients: Creatine monohydrate
• Certifications: Banned Substance Tested (not certified for sport)
• Best For: Athletes on-the-go

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If you don’t like the taste of creatine powder or find it a pain to mix, Optimum Nutrition Micronized Creatine Capsules are a convenient and tasteless alternative. Plus, a bottle of these capsules will take up less room in your gym bag than a tub of creatine powder. 

Optimum Nutrition offers three sizes: 100 capsules for $30 ($0.60/serving), 200 capsules for $50 ($0.50/serving), or 300 capsules for $69 ($0.46/serving). Optimum Nutrition recommends you take two capsules twice daily since one serving (two capsules) only contains 2.5 grams of creatine. 

That may not be a deterrent for some folks, but our team docked a few points off the formulation, giving Optimum Nutrition 3 out of 5 stars in this key category. 

“You can always double the intake, but four pills is a lot and makes the serving size much more expensive,” our product tester noted. 

Furthermore, our R.D. reviewer Anna Marie Clear notes: “A larger athlete (ie. 100 kilograms) would need to take eight capsules (10 grams of creatine) in order to meet the 1 gram per kilogram of body weight recommendation.” So if you’re a bigger person, you may want to opt for a powder that’s easier to take more of. 

These capsules have a simple ingredient list: creatine monohydrate, gelatin, and magnesium stearate. Magnesium stearate and gelatin form the capsule. Gelatin is an animal product, so these supplements are not vegan.

As for how easy they go down? Our product tester rated the swallowability 5 out of 5 stars. 

“They are tasteless aside from a slight gelatin flavor,” he says. “And the pills are a bit large—about 1 inch long—but I didn’t have trouble swallowing them.”

Best Creatine for Muscle Growth: Gnarly Creatine

Gnarly Creatine

4.4

• Price per serving: $0.61 (90 servings)
• Creatine per serving: 5g
• Ingredients: CreaPure® creatine monohydrate
• Certifications: NSF Certified for Sport, NSF Content Certified
• Best For: Those competing in athletic competitions; people who want the most widely studied form of creatine

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If you’re trying to achieve some gnarly gains, you can’t go wrong with an affordably priced supplement made with the most widely used brand of creatine. Experts consider CreaPure®, a branded form of creatine monohydrate, the gold standard for purity and effectiveness. Nastasi agrees: “It’s manufactured in Germany and is super pure, so from a purity perspective it’s no. 1.” 

Gnarly is the only supplement on our list with this form of creatine. Each serving contains 5 grams of 100% CreaPure® creatine monohydrate, putting it ahead of the class and leading to a formulation score of 5 out of 5 stars. This research-backed dose can help support your physique-building efforts, as combining creatine supplementation with adequate resistance training is shown to be an effective muscle growth strategy.

In addition, Gnarly Creatine is NSF Certified for Sport and NSF Content Certified. This means it’s third-party certified to be pure and free from banned substances. This is great news for athletes who compete in drug-tested athletic competitions, since testing positive for banned substances, even if they’re consumed by accident, can lead to disqualification. So, if you’re an aspiring bodybuilder looking to pack on as much muscle as possible, you don’t have to worry about any issues with Gnarly.

“NSF Certified for Sport also indicates this supplement has undergone label claim testing (so the label is accurate) and contaminant testing for heavy metals, microbes, and pesticides,” says Clear. “This may be the most pure option on this list,” she adds.

While Gnarly earned a perfect third-party testing rating, it didn’t live up to our standards for solubility, leading to a disappointing score of 3 out of 5 stars. 

“It doesn’t mix very well and settles quite a bit,” our product tester noted. “I usually end up stirring it several times while I take it.”Many Amazon reviews echo similar sentiments, so if you’re searching for a smooth sipping experience, consider an alternative like Sports Research.

Other Creatine Supplements We Tested

Our team tested dozens of other creatines to come up with this list, with many of us relying on some form of this popular supplement for years. However, not every creatine product could make our list, so here are some honorable mentions that didn’t quite make the cut: 

• Muscle Feast Creapure Creatine: Produced in Germany and distributed by partners like Proteinfactory and BPN, this branded creatine monohydrate is touted to be high-quality. Yet upon closer inspection, there isn’t anything special about this product that separates it from another micronized creatine monohydrate. 
• Cellucor Cor-Performance Creatine Monohydrate: Another micronized creatine monohydrate powder at an affordable price point of less than 50 cents per serving. We’d call this a solid runner-up for sure. (We also love Cellucor’s C4 pre-workout.))
• Ghost Creatine: Although Ghost Creatine contains 5 grams of a branded type of creatine monohydrate and other ingredients that support increased muscle size and strength, the strong formulation wasn’t enough to overcome the expensive price per serving ($1.50).
• RedCon1 Tango Creatine: As one of the better-known sports nutrition brands, RedCon1 makes some solid products. However, while our tester enjoyed the effects of Tango Creatine, the high price tag precluded us from putting it on this list. 
• Swolverine Creatine Monohydrate: Similar to RedCon1 Tango, this unflavored creatine supplement missed the cut since we found more affordable options.

How We Picked and Tested the Best Creatine for Men

Our team has tried more than 43 creatine supplements in total, with more added on the regular. We evaluate each supplement for the following factors:

• Taste: If the creatine was flavored, did we enjoy the taste and think it was true to the advertised flavor? If it was unflavored, did we notice any bitter or unpleasant taste?
• Mixability: We mixed each creatine with the recommended amount of water. We noted whether or not it stayed mixed or settled to the bottom of the glass. We considered how long it took to mix and how long it stayed mixed. For gummies, we assess how easily it chews and goes down.
• Dosage: Although dose may vary by user, we looked for supplements with the general sports nutrition recommendation of 3–5 grams of creatine per serving.
• Form of Creatine: Almost every option on this list uses creatine monohydrate, which is the most widely researched form of creatine. 
• Price: We chose supplements that deliver results at an affordable price.
• Third-Party Testing: We looked for supplements with certifications like NSF-Certified Safe for Sport or Banned Substance free. We also looked for certifications like gluten-free, non-GMO, and vegan to suit a range of diets and preferences.

How to Choose the Best Creatine for You

There are a few key factors you’ll want to consider when choosing a creatine supplement.

Creatine per Serving

Research shows the most efficacious dose of creatine is between 3 and 5 grams for most individuals. Look for supplements with servings within this range if you’re looking for maximum benefits, including increased muscle mass, faster recovery, and improved exercise capacity. Remember, larger individuals may require more creatine for maximum benefits—0.1 grams per kilogram of body weight is the research-backed recommendation.

Other Ingredients

Some supplements have additional ingredients to bolster the product’s effectiveness. Transparent Labs, for example, includes HMB, which some research shows promotes muscle growth, though more research is needed. Legion includes L-carnitine, which research shows helps metabolize fat into energy. Consider your goals and whether or not you want a pure creatine supplement or one with other athletic performance-enhancing ingredients. 

“I highly recommend collaborating with a sports dietitian to find the most optimal supplement for you based on your personal health, athletic, or physique goals and to ensure you are consuming an appropriate dosage from a safe and high-quality supplement,” says Anna Marie Clear, our expert reviewer and R.D.

Fillers and Additives

Some creatine supplements use artificial ingredients and fillers to help improve taste and mixability. While many of the products on our list contain creatine as their sole ingredient, some, like Swoly gummies, use some artificial ingredients. Consider whether or not it’s important for your supplement to be completely pure.

Third-Party Testing

Third-party testing is the best way to ensure that your supplement’s ingredients are pure and match what’s on the label. Supplements are not regulated by the FDA, so third-party testing gives consumers confidence in their products. 

“It is also especially important to consider third-party testing for sport certifications from either Informed Sport or NSF Certified for Sport if you are a collegiate or professional athlete or if you are looking to compete in a weightlifting, bodybuilding, or other fitness competition to ensure you are consuming supplements free from banned substances,” says Clear. 

What is Creatine and How Does It Work?

Creatine phosphate (CrP) is a compound made of three amino acids: arginine, glycine, and methionine. The body produces creatine naturally in the liver, kidneys, and pancreas, with about 95% of it found in skeletal muscle. “Through diet, creatine is found primarily in red meat and seafood, however, to get an extra creatine boost, a creatine powder or pill supplement can help,” says personal trainer and strength coach Will Duru.

Creatine supplies energy to muscles through the phosphocreatine system. “Creatine helps in the production of ATP (adenosine triphosphate)—the compound that provides energy to bodily processes such as muscle contraction,” nutritionist Rob Hobson says. “Creatine can help with the production of ATP during maximum-effort exercises, such as sprints or intense muscular effort lasting between five and 10 seconds. It can also help recovery between exercise bouts.” 

Hobson says creatine can improve performance in sports involving repeated sprints, such as rugby or football, and high-intensity bursts, like track or swim sprints. “Creatine can also help you train harder through being able to do more work over a series of training sets,” he adds.

As a certified personal trainer, former rugby player, and longtime lifter, I can attest to the impact that creatine has on both performance and recovery. It’s been a staple in my supplement stack for years, and despite myths about unwanted weight gain and water retention, I’ve never experienced those side effects.

Benefits of Creatine

As the most-researched supplement on the market, creatine has long been utilized by everyone from professional athletes to strength training enthusiasts to casual lifters. Let’s explore some of the positive potential effects of creatine supplementation:

May Improve Athletic Performance

“Research shows creatine supplementation helps muscle performance throughout a number of activities including soccer training, weight training, plyometric training, and even canoe training,” says Duru. Interestingly, this study also showed that muscle power output and muscle strength still increased with creatine supplementation, even when research subjects didn’t do any exercise. This is in comparison to subjects who took a placebo supplement.

“There are lots of studies showing how creatine supplementation can improve strength, power, and high-intensity exercise performance. This is due to the role it plays in energy production and its ability to increase ATP availability during short bursts of intense activity,” says nutritionist Rob Hobson.

Can Help Increase Muscle Mass

Want to build muscle? Creatine could be your go-to. “Creatine supplementation is often used to increase muscle mass. It can draw more water into your muscle cells, creating a cell volumization effect that may promote muscle growth,” says Hobson. “Additionally, creatine can enhance the effects of resistance training by increasing total muscle mass and strength gains.”

According to a 2023 meta-analysis on the effects of creatine supplementation combined with resistance training, this protocol can promote “a small increase in the direct measures of skeletal muscle hypertrophy in both the upper and lower body.” 

Duru says for maximum muscle-building results, creatine loading can help. “The first time you take creatine, take around 20 to 25 grams of creatine every day for up to a week, broken up into 5-gram servings across the day. Then drop to the recommended 3 to 5 grams the day after this.” 

Clear adds: “If you are looking to initiate creatine supplementation with a loading dose of 20 grams per day, I recommend breaking this large dosage into smaller servings throughout the day to minimize gastrointestinal distress (i.e., diarrhea).”

Can Promote Faster Athletic Recovery

Recovery is key when training. Not only does it help you avoid injury, but a speedier recovery means we can get back to exercise quicker. Research shows creatine supplementation may reduce recovery time between spurts of intense exercise by reducing muscle damage. 

Can Help Reduce Muscle Aches

Although supplementing with creatine does not entirely prevent muscle damage, studies show creatine reduces the immediate muscle damage that occurs after resistance training.

May Enhance Cognition

Studies show creatine can benefit brain function. “Creatine supplementation may have a beneficial effect on brain function, as the brain requires a significant amount of ATP for normal operation. It may be particularly beneficial in tasks requiring speed and quick thinking,” says Hobson.

May Improve Muscle and Bone Density

Creatine supplementation is also important for overall health and wellness as you age. According to a 2021 study led by renowned creatine researcher Dr. Darren Candow, one year of creatine supplementation and resistance training had favorable effects on bone area and muscle density in older adults. This included both male and female participants, suggesting no differences between sex when it comes to creatine’s impact. 

What Are The Different Types of Creatine?

Not all creatine is created equal. In fact, there are multiple forms. Here’s a brief overview of the different types of creatine so you understand what to look for and what might suit you best. 

Creatine Monohydrate

Creatine monohydrate consists of creatine paired with a water molecule. As nutritionist Rob Hobson notes, this is the most research-backed form of creatine, and it’s typically the primary form used in most of the best-selling supplements in this category.

Micronized Creatine Monohydrate

“Micronized creatine is processed to create smaller particles than the standard creatine powder,” Hobson says. “The intention of micronized creatine is to improve its solubility and absorption in the body so creatine is then used up by muscles more quickly.”

Creatine Ethyl Ester

In this form, creatine is bound to ester salts, which some studies show makes the creatine more easily absorbed within the body. However, research shows creatine ethyl ester is not as effective as monohydrate.

Creatine Nitrate

Creatine nitrate is derived from the same molecule as creatine monohydrate but with a nitrate added. Some studies suggest creatine nitrate is more bioavailable than monohydrate, but results are mixed and more research is needed. Currently, creatine nitrate is only approved by the FDA at a daily dose of 750 milligrams per day.

Buffered Creatine

This type of creatine is normally manufactured with added alkaline, so it has a higher pH than regular creatine monohydrate. However, research shows there is little difference between buffered creatine and creatine monohydrate when it comes to training gains.

What Is a Creatine Loading Phase?

A creatine loading phase involves taking a higher dose of creatine, typically between 20 and 25 grams, for up to a week, according to Duru. He recommends reducing to a dose of 3 to 5 grams a day after a week.

“A lot of people do a creatine loading phase to fully saturate the muscles when they first start taking creatine, and this can potentially speed up the benefits by a few days,” says Pete Nastasi, CPT, CSNC. “But if you take more than two to three days off from creatine, it’s likely that your creatine stores will go back down to baseline and you might want to do another loading phase,” he says. “That’s why I suggest people take it every day.”

Studies show creatine loading phases (e.g. 20 grams per day for five to seven days) can help increase muscle creatine storage by 10 to 30 percent. However, creatine loading phases aren’t necessary. Studies show that long term, you can achieve the same effects without a loading phase. But if it’s speed you’re after, loading phases are a safe and effective way to quickly improve gains.

Is Creatine Safe?

Studies show creatine supplementation is safe in both the short and long term for healthy individuals. Healthy people can safely take up to 30 grams per day for up to five years. However, as we’ll explain below, those with certain health conditions should avoid creatine supplements.

Precautions When Taking Creatine

“Since creatine is a safe supplement, there aren’t many precautions to take beyond sticking to the recommended dosage,” says nutritionist Rob Hobson. “Like all supplements, figure out if it is really necessary to suit your performance goals, as there is little point in taking it if it is not. If you are training for a marathon then it’s not really going to be of use to you but if you are looking to build more muscle and become stronger, then it’s a good choice.”

Who Should Avoid Creatine

Creatine works for most people, but those with certain pre-existing health conditions should avoid it. “Anyone with pre-existing kidney or liver conditions or impaired function should avoid creatine,” says Hobson. Experts say creatine supplements may prevent those with kidney or liver problems from producing their own creatine. “Anyone taking medications affecting kidney function should avoid creatine or speak to their GP first. This might include blood pressure medication or non-steroidal anti-inflammatory drugs on a regular basis,” Hobson adds.

Hobson also advises against creatine supplementation for those younger than 18. “With adolescents, while the research suggests it may be okay for this age group, I avoid recommending it as the long-term effects are not fully understood yet,” he says.

Best Creatine for Men: Final Thoughts

While myths exist about water retention, cramping, and even its legality, creatine is one of the most researched-backed supplements. If you’re a dedicated lifter looking to enhance your muscle gains, improve your performance in activities requiring short bursts of energy, or hasten your recovery, you shouldn’t hesitate to add one of the options from our list to your stack. 

All you have to decide is whether you prefer a powder, pill, or gummy and you’ll be well on your way to unlocking the benefits of this uber-popular supplement. 

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Protein plays a multifaceted role in weight management, influencing factors like hunger levels, metabolism, and muscle preservation. While heavy resistance training provides the necessary stimulus, signaling to the body that existing muscle should be retained, a high-protein diet ensures the body has an ample supply of amino acids. This prevents your body from metabolizing muscle tissue for energy.

The best protein powders provide a convenient and lean source of the muscle-building macronutrient, helping you hit your daily protein goals while also maintaining a calorie deficit. We tested more than 100 protein powders and selected nine products we think are best for weight loss.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention, or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

How We Chose Our Best Protein Powders for Weight Loss

We chose these products based on a number of factors, including:

• Testing and expert analysis: We tested all of the protein powders and shakes on this list and received input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science.
• Protein content: All the products we’ve highlighted contain at least 25g of protein per serving, a good benchmark for the typical consumer.
• Protein-to-calorie ratio: The ideal ratio is at least 15g of protein per 100 calories, and all the products on our list exceed that mark.
• Taste: We’ve accounted for flavor, texture, mixability, and flavor options.
• Third-party testing and certifications: Products that have undergone testing by independent labs and received quality certifications reflect a brand’s commitment to quality and purity.
• Consumer criteria: We took into account prices, subscription discounts, and other factors that determine the product’s overall value.

Our Picks for the Best Protein Powders for Weight Loss in 2025:

• Best Overall Protein Powder for Weight Loss: Transparent Labs 100% Grass-Fed Whey
• Best Affordable Protein Powder for Weight Loss: Jacked Factory Authentic Iso 
• Best Plant-Based Protein Powder for Weight Loss: Ka’Chava 
• Best Protein Powder for Weight Loss on Amazon: Nutricost Grass-Fed Whey Protein Isolate
• Best Meal Replacement Protein Powder for Weight Loss: Huel Black Edition
• Best Clean Protein Powder for Weight Loss: Promix Grass-Fed Whey
• Best Casein Protein Powder for Weight Loss: Legion Athletics Casein+
• Best Unflavored Protein Powder for Weight Loss: Naked Grass-Fed Whey
• Best Protein Powder for Weight Loss and Muscle Gain: Sports Research Whey Protein

Best Overall Protein Powder for Weight Loss: Transparent Labs 100% Grass-Fed Whey

Transparent Labs Grass-Fed Whey Protein Isolate

4.9

• Price per serving: $2.00 per serving
• Protein per serving: 28 grams
• Protein type: Whey protein isolate
• Number of servings: 30
• Calories per serving: 120 to 150
• Flavors: Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Unflavored, Vanilla Peanut Butter
• Third-party tested: Yes, by independent labs

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I chose Transparent Labs as the best protein powder for weight loss because it has a very high ratio of protein to the total number of calories: 28 grams to 130 calories. This helps you maximize protein consumption during a caloric deficit, which helps prevent you from losing muscle while you’re losing weight. It’s also third-party tested, Informed Choice certified, and completely artificial ingredient-free. And it comes in 15 flavor options.

I’ve tried a number of different flavors from Transparent Labs and Chocolate Peanut Butter is by far my favorite, followed closely by Mocha. I found they mixed easily in both a blender and a conventional shaker bottle. Whenever I’m trying to cut weight, I find this delicious protein powder helps curb my sweet tooth and tide me over between meals.

While I didn’t personally experience this, some customer reviews mention it can be challenging to get in contact with Transparent Labs’ customer service team.

Best Affordable Protein Powder for Weight Loss: Jacked Factory Authentic Iso

Jacked Factory Authentic ISO Grass Fed Whey Protein Isolate Powder

4.0

• Protein type: Whey isolate
• Number of servings: 30
• Cost per serving: $1.20 to $1.33
• Calories per serving: 110 to 130
• Protein per serving: 25 grams, depending on the flavor
• Flavors: Cookies & Cream, Unflavored (if you buy from Amazon)
• Third-party tested: No

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Jacked Factory Authentic Iso is the cheapest option on our list and, one of the best whey protein options, with certain flavors, like Cookies & Cream and Peanut Butter, costing just $1.05 per serving as of this writing. And while this protein powder may be cheap, it has the nutrient profile you need for weight loss and tastes great, too, according to testers.

Jacked Factory Authentic Iso has 25 grams of protein per serving, 2 grams of carbohydrates, and just 0.5 grams of fat, which is the least amount of fat of any powder on our list. If you’re looking to lose weight, this macronutrient profile will help keep you on the right track. However, something to keep in mind: This protein powder is sweetened with sucralose, which is an artificial sweetener—studies link these sweeteners to increased cancer risk. Additionally, unlike most brands on our list, Jacked Factory doesn’t do third-party testing on its products. This means there isn’t a guarantee the ingredients are pure and match the ingredient label.

Kessler tried Jacked Factory Authentic Iso and was impressed. “This is the only protein powder I’ve tried that didn’t settle at all,” he says. “I found it a bit too sweet, but if you’re looking for a powder that tastes like dessert, you should opt for this one.”

Best Plant-Based Protein Powder for Weight Loss: Ka’Chava

Ka’Chava

3.8

• Price per serving: $4.66
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Chocolate: 240 calories, 25g carbohydrates, 7g fat
• Certifications: Third-party tested, vegan
• Sweeteners: Monk fruit extract
• Flavors: Chocolate, Vanilla, Coconut Acai, Chai, Matcha

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If you’re looking for one of the best vegan protein powders that also works with a weight loss diet, Ka’Chava is a great choice. This vegan protein powder is marketed as a “whole-body meal,” which means it’s designed as a meal replacement rather than an addition to a meal or snack, like the other protein powders on our list. That’s why the calorie, carbohydrate, and fat counts (240, 25 grams, and 7 grams, respectively), are higher. The carb count is high for those on a low-carb diet, so that’s something to look out for. However, it packs in 25 grams of plant protein, derived from a combination of peas, brown rice, and quinoa, which will help preserve muscle while on a weight loss diet. 

Tester Zoe Ettinger, a C.N.C.-in-training, uses this protein powder often. “I’m a big fan of Ka’Chava. It tastes delicious mixed in a smoothie with some frozen blueberries,” she says. “I also like that it also has adaptogens, probiotics, greens, and probiotics. I notice a difference in how good I feel when I take Ka’Chava regularly,” she says.

One thing to note about Ka’Chava is that it is the most expensive option on our list at $79.99 for a 15-serving bag. While the price reflects the fact that this protein powder is intended as a meal replacement, it’s still a big investment. 

Best Protein Powder for Weight Loss on Amazon: Nutricost Grass-Fed Whey Protein Isolate

Nutricost Grass-Fed Whey Protein Isolate

• Price per serving: $1.75
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Vanilla: 130 calories, 2g carbohydrates, 2.5g fat
• Certifications: Non-GMO, gluten-free
• Sweeteners: Sucralose, acesulfame potassium
• Flavors: Chocolate, Vanilla, Chocolate Peanut Butter, Strawberry Milkshake, Unflavored

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I chose Nutricost as the best protein powder for weight loss available on Amazon because its calorie and macronutrient profile is ideal for shedding pounds. Nutricost has a high protein content per serving, which is important for weight loss as protein can help enhance satiety and preserve muscle mass while in a deficit. With minimal fat and carbohydrates, this protein ensures you get the maximum protein intake without the added calories, making it an ideal choice for those looking to lose weight efficiently.

The taste and mixability of this protein are also top-notch. I tested the Vanilla flavor; it blended excellently in both milk and water and had an authentic vanilla taste profile. Despite using artificial sweeteners, which often make products sickly sweet, I found the sweetness level to be on point. However, if you’re trying to avoid artificial sweeteners, choose Promix or Transparent Labs, which use natural sweeteners.

Best Meal Replacement Protein Powder for Weight Loss: Huel Black Edition

Huel Black Edition

4.0

• Price per serving: $2.50
• Protein per serving: 40g
• Nutrition facts: Vary slightly by flavor. For Chocolate: 400 calories, 24g carbohydrates, 17g fat
• Certifications: Third-party tested, non-GMO, vegan
• Sweeteners: Coconut sugar, steviol glycosides
• Flavors: Vanilla, Chocolate, Banana, Strawberry Shortcake, Chocolate Caramel, Cookies & Cream, Salted Caramel, Cinnamon Roll, Unflavored & Unsweetened

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Huel is our favorite meal replacement for weight loss because it has a great protein-to-carb ratio. Huel has 40 grams of protein per serving, the most of any protein powder on our list, and 24 grams of carbs. While this might be more carbs than ideal for those on a keto diet, it’s a solid portion for most. Carbs are an essential nutrient and according to experts, you can consume 100 to 150 grams a day and still lose weight.

Kessler tried Huel in Chocolate and Vanilla. “The Chocolate flavor was great, probably because it uses real cocoa powder, which gave it an authentic chocolate flavor,” he says. “The Vanilla wasn’t as good—it didn’t really taste like vanilla and had an artificial aftertaste.” He notes that it doesn’t mix very well, but says it made him feel great. “Other similar products, like Transparent Labs Mass Gainer, give me an upset stomach. But I felt great after taking Huel Black Edition,” he says.

Best Clean Protein Powder for Weight Loss: Promix Grass-Fed Whey

Promix Grass-Fed Whey

4.0

• Price per serving: $1.63
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Vanilla: 135 calories, 7g carbohydrates, 1.5g fat
• Certifications: Third-party tested, gluten-free, artificial ingredient-free
• Sweeteners: Coconut sugar
• Flavors: Raw Chocolate, Vanilla, Peanut Butter, Chocolate Peanut Butter, Unflavored, One Ingredient Whey

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Promix is our favorite clean protein powder because it’s third-party tested and results are easily viewable on Promix’s website. Those results show this product is tested for heavy metals and verified gluten-free. And beyond these positive results, this protein powder has one of the most simple formulas on our list. Vanilla, for example, has just four ingredients, and Promix doesn’t use any artificial ingredients.

This protein powder, like others on our list, has a solid protein-to-carb ratio for weight loss (25 grams to 7 grams, respectively). A 2020 study found consuming a higher portion of protein versus carbs helped participants lose weight and prevented them from gaining the weight back.

I tried the Vanilla flavor of this protein powder. I enjoyed it for the most part, but it wasn’t quite sweet enough for my taste. And I wish it mixed a little better—there were some clumps after mixing. 

One thing to note about Promix is that while it has been third-party tested, it hasn’t been third-party tested for sport specifically. This means it hasn’t been tested for substances banned in athletic competitions. So if you’re an athlete planning to compete, opt for a powder that’s Informed Sport Certified or NSF Certified for Sport.

Best Casein Protein Powder for Weight Loss: Legion Athletics Casein+

Legion Athletics Casein+

• Price per serving: $1.99
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Dutch Chocolate: 110 calories, 3g carbohydrates, 0.5g fat
• Certifications: Non-GMO, artificial ingredient free
• Sweeteners: Stevia leaf extract
• Flavors: Dutch Chocolate, Cinnamon Cereal, French Vanilla, Strawberry

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One of my favorite casein protein powders is Casein+ from Legion Athletics. I chose Casein+ because it’s all-natural, meaning it’s free from artificial sweeteners, flavors, and colors, and it’s third-party tested by Labdoor for purity and potency. This product provides 25 grams of protein per serving and only contains 110 calories, regardless of the flavor you choose. This protein-to-calorie ratio is ideal for weight loss.

Along with whey, casein is a type of protein found in milk and is characterized by its slow digestion and absorption. This prolonged digestion makes it an ideal option for people looking to manage hunger levels and maintain a consistent supply of amino acids over an extended timeframe—such as during sleep or when going a long time between meals. By providing a steady stream of protein to the muscles, casein helps mitigate the risk of muscle breakdown that often accompanies calorie restriction. As a result, incorporating a casein protein powder into your diet can be a strategic move to help support your weight loss goals.

Tester Brandon Lunsford, C.P.T., tried the Dutch Chocolate flavor, saying it reminded him of a dark chocolate bar that isn’t too rich or too sweet. The only downside is that casein protein has a different consistency than whey. It’s generally thicker and often takes longer to dissolve. Lunsford noticed this during his testing, saying the product had a “slightly chalky aftertaste.”

Best Unflavored Protein Powder for Weight Loss: Naked Grass-Fed Whey

Naked Grass-Fed Whey

4.5

• Price per serving: $1.25
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Unflavored: 120 calories, 3g carbohydrates, 2g fat
• Certifications: Non-GMO, gluten-free, soy-free, artificial ingredient-free
• Sweeteners: Coconut sugar is used for flavored options
• Flavors: Unflavored, Chocolate, Vanilla, Strawberry, Chocolate Peanut Butter, Double Chocolate

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Naked Whey’s Unflavored protein stands out for its simplicity and purity; its single-ingredient formula consists of whey protein concentrate sourced for grass-fed cows. This simplicity aligns with the brand’s commitment to transparency, priding itself on avoiding additives, fillers, or artificial ingredients in its products.

With its neutral taste profile, this protein powder is very versatile, letting you integrate the protein powder seamlessly into your favorite recipes or smoothies without altering the flavor profile. Kessler tried the Unflavored version and says it “has a very slight vanilla taste to it.” He also detected a note of earthiness, but says “It would be really good mixed into a smoothie.” However, he mentions the two-scoop serving size can feel like a lot, so he recommends using extra liquid when blending it.

If you’re someone who prefers a flavored protein powder, you’ll be happy to know Naked also offers five flavored options, including Chocolate, Vanilla, Strawberry, Chocolate Peanut Butter, and Double Chocolate. Naked only uses coconut sugar to sweeten its protein supplements, which isn’t nearly as sweet as artificial sweeteners like sucralose or acesulfame potassium.

Best Protein Powder for Weight Loss and Muscle Gain: Sports Research Whey Protein

Sports Research Whey Protein

4.7

• Price per serving: $1.36 per serving (25 servings); $1.06/serving (60 servings)
• Protein per serving: 25 grams
• Nutrition facts: 140 calories, 25 grams of protein, 2 grams of carbs, 3.5 grams of fat
• Protein source: Whey protein isolate
• Sweeteners: Stevia, sucralose
• Flavors: Dutch Chocolate, Creamy Vanilla
• Subscription: Monthly, subscribe and save 10 percent

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We chose Sports Research as our best protein powder for weight loss and muscle gain because it has a solid protein-to-calorie ratio (25 grams to 140 calories), is Informed Sport Certified, is fairly priced at $1.20 per serving, and tastes great, according to testers.

From a nutritional standpoint, Sports Research stacks up well against many of its competitors. The per-serving content for protein (25 grams), calories (140), and carbs (2 grams) compares favorably with most of the choices on our list, although the fat per serving (3.5 grams for Vanilla and 4 grams for Dutch Chocolate) is on the high side. Other ingredients include vitamin D, which has been linked to muscle health in recent research.

Tester Cory Kessler, C.N.C., C.P.T., tried the Creamy Vanilla flavor. “When I mixed it with milk it almost tasted like vanilla ice cream,” he says. “But when I mixed it with water it diluted the flavor, and all I could taste was the sweetness,” he warns. He also notes that it mixed very well, and “wasn’t gritty or clumpy at all.”

What Does Protein Powder Do for Weight Loss?

Whether from powder or whole food sources, protein aids weight loss mainly by:

• Enhancing satiety: In less clinical terms, satiety simply means feeling full. Research has found that the potential benefits of a high-protein diet include increasing your body’s secretion of certain hormones that promote a feeling of fullness, which could in turn help you better regulate your appetite.
• Preserving fat-free muscle mass: Eating more protein could have positive effects not just on body weight but also on body composition. Muscle tissue is more metabolically active than fat tissue.

Protein powder can be an effective tool in helping you achieve your weight loss goals. Drinking a protein powder shake or smoothie provides a quick, easy way to consume high amounts of protein with a limited amount of calories, fat, and carbohydrates. One of the main benefits of protein powder is that it’s often extremely lean, with a very high ratio of protein to total number of calories. This makes protein powder an efficient way to hit your daily protein target while adhering to your calorie guidelines.

How to Choose the Best Protein Powder for Weight Loss for You

Protein Content and Quality

Choose a protein powder with a significant amount of protein, typically around 25 grams per serving. If you have weight loss goals, a whey, soy, or pea protein isolate is likely your best bet since they are ultra-filtered to remove excess carbohydrates and fats.

Calories per Serving

When you have weight loss goals, it’s best to choose a protein powder with a moderate calorie count per serving, e.g., 100 to 160 calories. You should also ensure the majority of those calories come from protein, as this will best support your weight loss progress. Remember, protein is four calories per gram, so you can expect a supplement that has 25 grams of protein to have around 110 to 120 calories if it’s extremely lean.

Ingredient Quality

It’s important to check the ingredients list of the supplement to ensure the product is free from added sugars or unnecessary fillers. Although these ingredients may contribute to the flavor, sweetness, and creaminess of the supplement, they often come with added calories. It’s generally best to select protein powders with minimal ingredients.

Occasionally, protein powders contain ingredients such as creatine, probiotics, or branched-chain amino acids (BCAAs). While these aren’t necessary, it’s important to assess whether these added ingredients align with your health and fitness goals, and whether it’s worth choosing a protein powder that offers these options.

Taste and Mixability

Regardless of your goals, choose a protein powder with a flavor and consistency you enjoy. I know this seems obvious, but if you dislike the taste, then you’re far less likely to use the protein powder on a consistent basis, if at all.

Third-Party Testing

As a certified nutrition coach, I advise my clients to choose a protein powder that’s been third-party tested for quality, purity, and safety, especially when I’m working with athletes. This ensures your supplement is free from contaminants, including banned substances, and is deemed safe for consumption. Third-party testing also holds supplement companies accountable, providing assurance that the ingredients in the product align with the information provided on the supplement facts label.

What to Avoid in a Protein Powder for Weight Loss

Whenever you’re purchasing a dietary supplement, you should look for one that aligns with your specific health and fitness goals. With weight loss in mind, it’s typically recommended to avoid products with added sugars, or excessive amounts of carbohydrates and fats. Some consumers may also choose to avoid products with artificial additives, such as sweeteners, flavors, and colors, which are routinely found in protein powder supplements. If you’re looking for an all-natural protein powder with minimal ingredients, consider Transparent Labs 100% Grass-Fed Whey or protein powders from Naked Nutrition.

Final Thoughts: Is Protein Powder for Weight Loss Worth It?

As a certified nutrition coach, I think it’s important to emphasize that a protein powder isn’t a necessity for weight loss success. However, due to its convenience and effectiveness, it does offer some notable benefits when used as part of a holistic approach to weight loss that includes resistance training, quality sleep, and healthy lifestyle habits. Consuming a high-protein diet, especially during a weight-loss phase, helps manage hunger levels and improves muscle preservation. If a protein powder can help you hit your daily protein targets while still maintaining a calorie deficit, then I think it’s worth incorporating into your regular routine.

Protein Powder for Weight Loss FAQs

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Whey is a complete protein that contains all nine essential amino acids our bodies need to build muscle. Whey protein also supplies the body with branched-chain amino acids (BCAAs), like leucine, which help promote muscle growth (1).

We consulted Pete Nastasi, a certified nutrition coach (C.N.C.), to help us find the best whey protein powders on the market. 

Here, we break down the different types of whey protein powders available (concentrate, isolate, and hydrolysate), which types will work best for you, and what nutrition information to look for. Plus, we’ve tested over 50 protein powders to help us create the list of our top picks.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Whey Protein Powders

We chose products for our list of the best whey protein powders based on a number of factors reflected in our whey protein powder scoring methodology. These include:

• Protein source: Whey protein is available as a concentrate, isolate, hydrolysate, or blend. We rank whey isolates and hydrolysates higher than concentrates because they are easier to digest and filtered to remove carbs and fat.
• Macronutrient calories per serving: We prioritize whey protein powders with the most calories from protein—as opposed to fat or carbs.
• Total protein per serving: While everyone has varying protein needs, 25–30 grams of protein is generally recommended with each snack or meal. This amount is also the best value per serving of protein powder.
• Price per gram of protein: While price isn’t always indicative of quality or value, we do reward whey protein powders that are more affordable, though we give this category less weight than the others.
• Sweeteners: We consider research about common sweeteners when assessing which whey protein powder formulas provide the least health risks to users.
• Bonus credits: Whey protein powders can earn small bumps in their overall score by having third-party testing credentials, no proprietary blends, an organic certification, sustainable packaging, and the addition of digestive enzymes.

We also receive input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science. 

Our Picks for the Best Whey Protein Powder of 2025:

• Best Overall Whey Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
• Best Chocolate Whey Protein: Sports Research Whey Protein
• Best Grass-Fed Whey Protein: Nutricost Grass-Fed Whey Protein Concentrate
• Best Vanilla Whey Protein: Legion Whey+
• Best-Tasting Whey Protein: Gainful Protein Powder

Best Overall Whey Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs Grass-Fed Whey Protein Isolate

4.9

• Price per serving: $2.00 per serving
• Protein per serving: 28 grams
• Protein type: Whey protein isolate
• Number of servings: 30
• Calories per serving: 120 to 150
• Flavors: Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Unflavored, Vanilla Peanut Butter
• Third-party tested: Yes, by independent labs

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No sugar, all protein—that’s what Transparent Labs set out to accomplish with its grass-fed whey protein isolate. This whey protein undergoes filtration (2), taking out the excess sugar, fat, carbs, and lactose so you’re giving your body the pure protein it needs to rebuild. Whey isolate has the highest protein concentration of the different types of protein powders, and this protein is a good option if you’re trying to reduce your carb and fat intake.

Transparent Labs’ Whey Protein Isolate packs 28 grams of protein into each serving—one of the highest on our list. We also like the flavor variety, including unique flavors like Cinnamon French Toast. Bonus: This protein isn’t too sweet, so you can mix it with fruit juice or add it to a fruit smoothie without feeling like you’re drinking a shake made with Fun Dip.

Best Chocolate Whey Protein: Sports Research Whey Protein

Sports Research Whey Protein

4.7

• Price per serving: $1.36 per serving (25 servings); $1.06/serving (60 servings)
• Protein per serving: 25 grams
• Nutrition facts: 140 calories, 25 grams of protein, 2 grams of carbs, 3.5 grams of fat
• Protein source: Whey protein isolate
• Sweeteners: Stevia, sucralose
• Flavors: Dutch Chocolate, Creamy Vanilla
• Subscription: Monthly, subscribe and save 10 percent

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Sports Research Whey Protein is formulated with 6.9 grams of BCAAs, including 1,000 milligrams of L-leucine. Studies show leucine may help reduce delayed onset muscle soreness (DOMS). Depending on flavor, this Informed Sport Certified protein powder is sweetened with stevia or sucralose, so those sensitive to these ingredients may need to steer clear.

Rachel Pasche says she has a protein shake for dessert some nights using the Dutch Chocolate flavor. “It might be too sweet for some people, but I honestly love the taste so much,” she says. “It’s my favorite flavor of protein powder I’ve ever tried.” She says the powder mixes well with water alone, with both a handheld mixer and in a shaker cup, noting there is some foam at the top that doesn’t last long and no clumping.

Additionally, Pasche says she sometimes feels bloated after whey protein shakes, but after six months of using Sports Research Whey, she has not experienced any bloat.

Best Grass-Fed Whey Protein: Nutricost Grass-Fed Whey Protein Concentrate

Nutricost Grass-Fed Whey Protein Concentrate

4.2

• Price per serving: $1.74 per serving (2-pound container)
• Protein per serving: 25 grams
• Nutrition facts: 140 calories, 25 grams of protein, 2 grams of carbs, 1 gram of fat
• Protein source: Grass-fed whey protein concentrate
• Sweeteners: Stevia
• Flavors: Chocolate, Vanilla, Chocolate Peanut Butter, Unflavored
• Subscription: Monthly, subscribe and save 10 percent

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Why is grass-fed whey protein better? Studies show that dairy sourced from grass-fed cows has a higher concentration of whey proteins and amino acids (3), which may further support muscular training adaptations.

This Nutricost protein powder is non-GMO, gluten-free, and third-party tested. Whey protein concentrate, like this one, is often made with sunflower lecithin, an ingredient to help promote mixability. Testers also enjoy the taste and say this protein powder mixes well. “The taste was nostalgic; I’d liken it to Nesquik,” says tester Grant Smith. “And the mixability was on par with some of the better proteins I’ve had previously.” Smith was pleasantly surprised by the mixability of Nutricost Whey Protein, noting he didn’t find any small chunks of undissolved protein floating in his shake when mixed with milk.

After drinking most of his shake, Smith let a bit of the mixture sit for almost 10 minutes after initially mixing to test for separation. He noticed some slight separation between the protein and skim milk he mixed it with, but says it wasn’t enough to make the drink any less appealing.

Best Vanilla Whey Protein: Legion Whey+

Legion Whey+

4.6

• Price per serving: $1.54 to $2.00
• Protein per serving: 21-24 grams
• Protein type: Whey isolate
• Number of servings: 30 to 78
• Calories per serving: 100 to 130
• Flavors: Apple Pie, Banana Bread, Cinnamon Cereal, Dutch Chocolate, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Cookies & Cream, French Vanilla, Fruity Cereal, Honey Cereal, Mocha Cappucino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored
• Third-party tested: Labdoor

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The protein in Legion Athletics is certified to contain no banned substances by Labdoor, the gold standard of third-party lab testing. This helps ensure the protein isolate is in its purest, most nutritionally dense form without any interference from pesticides and growth hormones.

Additionally, Legion Athletics whey is filtered to remove extra carbs and fat, so you’re only getting the good stuff with every serving. The removal of these elements is geared toward bloat-free digestion.

Testers say it also tastes great, giving especially high marks to the French Vanilla flavor. “I really like the flavor of this one. It tastes like a vanilla creamer!” says Kayla Godfrey. “This is delicious. Great vanilla taste,” says Carlo Barajas.

Best Tasting Whey Protein: Gainful Protein Powder

Gainful Vegan Protein Powder

4.2

• Price per serving: $3.21
• Protein per serving: 19–27 grams (varies based on your personalized formula)
• Protein source: Depends on your formula, and may include whey protein isolate or concentrate, micellar casein, organic pea protein, or organic brown rice protein
• Sweeteners: Monk fruit or stevia leaf extract
• Flavors: Strawberry Cream, Madagascar Vanilla, Rich Chocolate, Caffè Mocha, Cookies and Cream, Chocolate Peanut Butter, Matcha Green Tea, Cinnamon Toast, Sea Salt Caramel

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You’ve probably seen that one of the biggest general complaints about protein powder is it can taste “chalky” and leave you with an off-putting aftertaste. Our testing team tried Gainful’s Caffe Mocha flavor, and liked the subtle, not-too-sweet flavor profile. “This reminds me of an at-home cappuccino mix,” says Barry Bridges. “The coffee flavor is very light—I’d say it’s more of a chocolate flavor,” adds Rachael Harris.

If you’re not a fan of coffee flavors, Gainful offers nine total flavors in individual-use packets, so you can pick and choose what you’re craving each day. Nastasi, who has tried many different Gainful Protein Powder flavors, says the Chocolate Peanut Butter, Caffe Mocha, and Sea Salt Caramel are his favorites.

What Is Whey Protein?

Whey protein is a concentrated protein source derived from cow’s milk, which contains two major proteins called casein and whey (4). Whey accounts for 20 percent of milk protein, and is considered a high-quality protein source. Cow’s milk protein is considered a complete protein because it contains all nine essential amino acids required by the body (5).

Beyond basic nutrition, whey protein (6) may offer specific health benefits, such as enhanced immune function (7) and cardiometabolic health (8). Usually, whey is sold in powder form, which can be blended with water or other liquids or added to soft foods. Also, people use whey protein powder in cooking, which adds nutritional value to baked goods. Food manufacturers use whey formulations rather than cream, butter, or egg ingredients to make high-protein, low-fat products.

What Are the Three Types of Whey Protein?

When you browse online or at your local nutrition shop for whey protein products, you’ll probably notice different forms of whey. The main difference in the types of whey protein is how they’re processed. The three most common forms of whey protein are concentrate, isolate, and hydrolysate (hydrolyzed whey).

Concentrate

Whey protein concentrate (WPC) is the least processed form of whey, so it contains the highest levels of lactose (milk sugar), fat, carbohydrates, and nutrients. Food manufacturers use WPC (9) to replace fresh dairy and eggs in products like sauces, soups, and baked goods because it adds flavor, color, and texture and extends shelf-life (10). However, it has the lowest protein content out of the three—typically 70 to 80 percent.

Isolate

Whey protein isolate (WPI) is made when whey is filtered and processed. It contains the most protein, 90 percent or more, and less lactose. Because of its higher protein content, sports nutrition companies often prefer WPI for use in supplements, protein bars, and other protein products (11). However, it lacks some of the beneficial nutrients found in the concentrated form (12).

Hydrolysate

Whey protein hydrolysate (WPH), also known as hydrolyzed whey, is produced by a process called partial hydrolysis, which breaks down whey protein for easier absorption (13). WPH is digested faster than WPC or WPI (14), so it causes a 28 to 43 percent increase in blood sugar levels (15). Diabetics don’t have to worry about this, though. Protein digestion is slow. In fact, recent research suggests that whey protein improves glycemic (blood sugar) control (16).

Benefits of Whey Protein Powder

The real benefit of a whey protein powder is that it’s an incredibly convenient and high-quality source of dietary protein. However, if you consume enough dietary protein through meat, dairy, legumes, and other foods, then you don’t need a protein powder to achieve your health and fitness goals. However, if you’re having trouble consuming enough protein through your diet alone, then adding a protein powder to your daily routine can have some real benefits.

Building Muscle

Whey protein is rich in essential amino acids, including BCAAs, which can be beneficial for supporting muscle integrity and growth with training (17). Adding a protein powder for muscle gain to your daily diet can be a great way to help maximize your dietary protein intake and stimulate muscle growth.

Preserving Lean Muscle Mass

When you’re in a caloric deficit with the goal of losing weight, you want to ensure that the weight you’re losing is primarily fat and not muscle. Eating a diet rich in protein helps preserve the lean muscle mass you’ve worked hard to achieve and enables your body to prioritize burning fat for energy.

Weight Loss

Consuming whey protein has a satiating effect, meaning that it helps you feel full for a longer period of time. High protein diets help with weight loss by regulating your hunger levels and therefore reducing the amount of total calories you consume throughout the day.

How To Use Whey Protein Powder

In order to properly use a whey protein powder, you should first determine how much protein you should be eating on a daily basis. The amount of protein you consume is dependent on your fitness goals and current body weight, activity level, and physique. A simple way to calculate your daily protein intake is by multiplying your body weight by 0.8. The resulting number is how many grams of protein you should consume each day. This should provide most active individuals with sufficient protein intake. Remember that whey protein powder is a supplement and shouldn’t be your main source of dietary protein.

As far as how to consume this protein powder, you should follow the instructions on the supplement label. This usually entails mixing one scoop of protein powder with 10 to 12 ounces of your favorite beverage. It can also be mixed in a smoothie or foods like oatmeal and pancake batter. Whey protein powder can be consumed at any time of the day, but it’s usually utilized as a post-workout supplement to begin repairing muscle tissue.

Potential Side Effects of Whey Protein Powder

When used in moderation, protein powder is free of side effects and generally considered safe for healthy adults. However, consuming large amounts of protein powder can lead to digestive issues, dehydration, and (potentially) nutrient deficiencies. It’s important to use whey protein powder as part of a balanced diet and not as your main source of dietary protein. If you experience any unusual symptoms after using protein powder, stop use immediately and consult a healthcare professional.

Who Should Use Whey Protein?

A whey protein powder will benefit anyone who is looking to increase their daily protein consumption and has trouble doing so through their diet alone. This is especially relevant for very active individuals, such as athletes, bodybuilders, and fitness enthusiasts who have increased protein demands due to their workouts and training.

Another segment of the population that may benefit from using a whey protein powder is older adults. As we age, our bodies become less efficient at absorbing protein from food (18). Using protein supplements can be an easy way for older adults to meet their daily protein needs and support muscle health.

How To Choose the Best Whey Protein for You

When picking a whey protein product, there are a few factors to consider, including the type of protein, taste, nutrition, additives/allergies, and price.

Type of Protein

Check the ingredients list to see what type of whey the protein powder contains. Some brands will use a blend of whey forms.

• Whey concentrates have the most nutrients, but slightly less protein. They also contain more lactose, which may trigger lactose sensitivities.
• Whey isolates have more protein, but less fat and carbs, so they’ll likely be lower in calories. They may also be more expensive, since they require more processing.
• Whey hydrolysates may be easier to digest and absorbed faster, so if you’re looking for a post-workout recovery shake, a hydrolysate might be the best choice to deliver muscle-building proteins.

Taste

Whey proteins come in a wide variety of flavors. You’ll find options from unflavored to vanilla, chocolate orange, and summer berries, to name a few. Taste is important because you want a protein supplement you’ll enjoy. When just starting to supplement your protein intake, try a small container or buy samples of flavors you might enjoy and get creative with your add-ins. You can try fruits, flavored milks, or juices to create new flavors that fit your taste preference.

Nutrition

Check the whey protein label for the amount of protein per serving, and factor it into your daily protein intake. Most protein powders have around 25 grams per serving, which is an ideal dosage to maximize muscle protein synthesis (19). Also look for calories, fats, carbs, fiber, vitamins, and minerals and even amino acid profiles. Make sure that the supplement you choose gives you the maximum benefit without unnecessary add-ins.

Additives/Allergies

Read the ingredients section, too. Look for additives or allergens that you want or need to avoid. For example, labels warn you if the whey powder contains soy or was processed in a facility with nuts.

Price

The protein powders on our list give you a good idea of the price range for whey supplements. Our top picks vary from $1.16 to $3.41 per serving or $34 to $95 per container, so there’s an option for most budgets.

FAQs

References

1. Kimball SR, Jefferson LS. Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. J Nutr. 2006 Jan;136(1 Suppl):227S-31S. doi: 10.1093/jn/136.1.227S. PMID: 16365087.
2. Patel, S. (2015). Functional food relevance of whey protein: A review of recent findings and scopes ahead. Journal of Functional Foods, 19, 308–319. https://doi.org/10.1016/j.jff.2015.09.040
3. Alothman M, Hogan SA, Hennessy D, Dillon P, Kilcawley KN, O’Donovan M, Tobin J, Fenelon MA, O’Callaghan TF. The “Grass-Fed” Milk Story: Understanding the Impact of Pasture Feeding on the Composition and Quality of Bovine Milk. Foods. 2019 Aug 17;8(8):350. doi: 10.3390/foods8080350. PMID: 31426489; PMCID: PMC6723057.
4. Davoodi SH, Shahbazi R, Esmaeili S, Sohrabvandi S, Mortazavian A, Jazayeri S, Taslimi A. Health-Related Aspects of Milk Proteins. Iran J Pharm Res. 2016 Summer;15(3):573-591. PMID: 27980594; PMCID: PMC5149046.
5. Miller, D. G., Jarvis, K. J., & McBean, D. L. Dairy Foods and Nutrition. https://books.google.com.br/books?
6. Shah NP. Effects of milk-derived bioactives: an overview. Br J Nutr. 2000 Nov;84 Suppl 1:S3-10. doi: 10.1017/s000711450000218x. PMID: 11242440.
7. Ha, E., & Zemel, M. B. (2003). Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people (review). The Journal of Nutritional Biochemistry, 14(5), 251–258. https://doi.org/10.1016/s0955-2863(03)00030-5
8. Fekete ÁA, Givens DI, Lovegrove JA. Can milk proteins be a useful tool in the management of cardiometabolic health? An updated review of human intervention trials. Proc Nutr Soc. 2016 Aug;75(3):328-41. doi: 10.1017/S0029665116000264. Epub 2016 May 6. PMID: 27150497.
9. USDA’s National Organic Program. Whey Protein Concentrate. https://www.ams.usda.gov/sites/default/files/media
10. United States Dairy Export Council. 2004. Reference Manual for U.S. Whey and Lactose Products. U.S. Dairy Export Council; Arlington, VA. Retrieved on May 31, 2016 from: http://usdec.files.cms-plus.com/PDFs/2008ReferenceManuals/Whey_Lactose
11. Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of sports science & medicine, 3(3), 118–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
12. Patel S. (2015). Emerging trends in nutraceutical applications of whey protein and its derivatives. Journal of food science and technology, 52(11), 6847–6858. https://doi.org/10.1007/s13197-015-1894-0
13. Morifuji, M., Ishizaka, M., Baba, S., Fukuda, K., Matsumoto, H., Koga, J., Kanegae, M., & Higuchi, M. (2010). Comparison of different sources and degrees of hydrolysis of dietary protein: effect on plasma amino acids, dipeptides, and insulin responses in human subjects. Journal of agricultural and food chemistry, 58(15), 8788–8797. https://doi.org/10.1021/jf101912n
14. Nakayama, K., Tagawa, R., Saito, Y., & Sanbongi, C. (2019). Effects of whey protein hydrolysate ingestion on post-exercise muscle protein synthesis compared with intact whey protein in rats. Nutrition & metabolism, 16, 90. https://doi.org/10.1186/s12986-019-0417-9
15. Power, O., Hallihan, A., & Jakeman, P. (2009). Human insulinotropic response to oral ingestion of native and hydrolysed whey protein. Amino acids, 37(2), 333–339. https://doi.org/10.1007/s00726-008-0156-0
16. Chiang, S. W., Liu, H. W., Loh, E. W., Tam, K. W., Wang, J. Y., Huang, W. L., & Kuan, Y. C. (2022). Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. Nutrition research (New York, N.Y.), 104, 44–54. https://doi.org/10.1016/j.nutres.2022.04.002
17. Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
18. Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359
19. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29 Suppl 1, S29–S38. https://doi.org/10.1080/02640414.2011.619204
20. Kårlund, A., Gómez-Gallego, C., Turpeinen, A. M., Palo-Oja, O. M., El-Nezami, H., & Kolehmainen, M. (2019). Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients, 11(4), 829. https://doi.org/10.3390/nu11040829
21. Hulmi, J. J., Laakso, M., Mero, A. A., Häkkinen, K., Ahtiainen, J. P., & Peltonen, H. (2015). The effects of whey protein with or without carbohydrates on resistance training adaptations. Journal of the International Society of Sports Nutrition, 12, 48. https://doi.org/10.1186/s12970-015-0109-4
22. Vasconcelos, Q. D. J. S., Bachur, T. P. R., & Aragão, G. F. (2021). Whey protein supplementation and its potentially adverse effects on health: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 46(1), 27–33. https://doi.org/10.1139/apnm-2020-0370

The post The Best Whey Protein Powders of 2025, According to a Certified Sports Nutrition Coach appeared first on Breaking Muscle.

Pre-workouts are versatile and have various purposes, whether it’s to help you stay focused or to deliver a gnarly pump — we took a look at some of the best pre-workout supplements on the market to build a list that may help you unlock your most successful workouts. This list includes some of our favorite products for building muscle, weight loss, value, and more. If you’re looking to kickstart your pre-workout journey or just want to switch your current pre- for one that may better suit your needs, we have you covered.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Our Top Picks for the Best Pre-Workout Supplements 

• Best Pre-Workout Overall: Jacked Factory Nitrosurge Max
• Best Pre-Workout for Men: XWERKS Ignite
• Best Pre-Workout for Building Muscle: Cellucor C4 Original Pre-Workout Powder
• Best Pre-Workout for Weight Loss: Kaged Clean Burn
• Best Pre-Workout for the Money: Transparent Labs Bulk
• Best Pre-Workout With Creatine: Kaged Pre-Kaged Elite
• Best Pre-Workout Without Caffeine: Transparent Labs Stim-Free Pre-Workout
• Best Pre-Workout for Pumps (Blood Flow): Crazy Nutrition Intensive Pre-Train
• Best Pre-Workout for Running: Kaged Pre-Kaged Sport
• Strongest Pre-Workout: Transparent Labs Bulk Black
• Best Vegan Pre-Workout: Gnarly Nutrition Pre-Workout
• Best Tasting Pre-Workout: Legion Pulse Pre-Workout
• Best Pre-Workout for Women: Cira Pre-Game

Best Pre-Workout Overall: Jacked Factory Nitrosurge Max

Jacked Factory NitroSurge

4.2

• Number of servings: 30
• Cost per serving: $0.93
• Amount of caffeine per serving: 180 milligrams
• Flavors: 11 available
• Third-party tested: No

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Pros

• Reasonably priced
• Transparent label
• Doesn’t cause jitters or energy crashes

Cons

• Not ideal for taking before evening workouts due to the high caffeine content
• Sweetened with sucralose

If you’re looking for a pre-workout that is affordable, contains adequate doses of effective ingredients, and will really raise your energy levels before intense workouts, you’ll find it in Jacked Factory Nitrosurge Max.

Two scoops provide 350 milligrams of caffeine. If you work out at night or are sensitive to caffeine, you can take one scoop instead. Either way, you’ll get effective doses of ingredients like l-citrulline (4.5 grams per scoop), which can increase blood flow and give you a significant workout pump. (1) Studies show that eight grams of l-citrulline per day is enough to increase athletic performance in athletes who perform high-intensity resistance training exercises. (2) Jacked Factory recommends taking up to two scoops of its pre-workout each day, which will give you more than the recommended dose of citrulline.

Each scoop also provides 1.25 grams of betaine anhydrous, which may help improve body composition and increase muscle mass. (3) This pre-workout tastes great, though if you shop on Amazon, you’ll be limited to the Cherry Bomb flavor.

There are no proprietary blends in this pre-workout formula, as the exact amounts of each ingredient are listed on the nutrition label. However, it’s not third-party tested, so you may want to look for another option if you compete in drug-tested sports and are worried about potential contamination.

Best Pre-Workout for Men: XWERKS Ignite

XWERKS Ignite

4.0

• Number of servings: 30
• Cost per serving: $1.63
• Amount of caffeine per serving: 150 milligrams
• Flavors: Blue Raspberry, Green Apple, Orange, Watermelon
• Third-party tested: No

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Pros

• Not super high in caffeine, so you can take it before nighttime workouts
• Contains 11 ingredients, including several nootropics that can help with mental focus and alertness
• Likely won’t cause energy crashes

Cons

• Contains artificial flavorings and sucralose
• Flavors can be hit or miss

If you’re looking to pack on muscle, as it’s safe to assume many men are, XWERKS Ignite is a solid choice. XWERKS made this pre-workout with focus, energy, pumps, and power in mind. Each ingredient plays a different role in helping you bust out hard workouts, recover, and get back in the gym for your next lift.

For example, a one-scoop serving of Ignite provides 500 milligrams of Rhodiola and 200 milligrams of DMAE (dimethylaminoethanol). Rhodiola and DMAE are nootropics, compounds that may help with cognitive function and mental clarity. (4) There are also three grams of citrulline, which may help with exercise performance and better recovery, getting you back to the gym faster. (5)

Furthermore, this formula contains 150 milligrams of caffeine to potentially keep you alert and focused through your intense lifts. While other pre-workouts have 300 milligrams of caffeine or more per serving, 150 milligrams is still a sufficient amount to give you an energy boost before you hit the gym. It also leaves you plenty of room to enjoy a cup or two of coffee during the day, if you wish, without exceeding the recommended upper limit of 400 milligrams of caffeine per day (the average cup of coffee has about 90 to 100 milligrams of caffeine).

All of XWERKS Ignite’s flavors have sucralose, and our product tester noticed a strong artificial taste when she tried the Watermelon flavor. Based on the reviews on XWERKS’ website, other customers agree with her assessment. However, the Blue Raspberry flavor appears to be a favorite among other consumers.

Best Pre-Workout for Building Muscle: Cellucor C4 Original Pre-Workout Powder

Cellucor C4 Original Pre-Workout

3.8

• Number of servings: 30 to 60
• Cost per serving: $0.83 to $1.00
• Amount of caffeine per serving: 150 milligrams
• Flavors: Fruit Punch, Icy Blue Razz, Pink Lemonade, Strawberry Margarita
• Third-party tested: No

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Pros

• Lower caffeine content makes it suitable for evening workouts
• Includes velvet bean extract, which may help increase testosterone
• Contains theacrine for an additional non-caffeinated energy source

Cons

• Only has one gram of creatine
• Sweetened with sucralose

Although most people gravitate towards the best protein powders when it comes to building muscle, pre-workout may have the ability to assist muscle growth goals. At least that’s true if you opt for Cellucor C4 Original Pre-Workout.

C4 stands out due to what Cellucor calls an Explosive Energy Blend. This blend contains 150 milligrams of caffeine anhydrous plus velvet bean seed extract (Mucuna pruriens) and theacrine. Velvet bean seed extract is known for its potential for increasing testosterone levels, while theacrine works similarly to coffee to provide energy for your long, intense strength training workouts. (6)(7)

There’s only one gram of creatine in C4, which is lower than other pre-workouts but still noteworthy since other options don’t have any creatine at all. Still, you may want to consider taking this pre-workout with a high-quality creatine supplement to enhance its muscle-building capabilities.

RELATED: 8 Best Mass Gainers for Bulking Up Fast

Best Pre-Workout for Weight Loss: Kaged Clean Burn

Kaged Clean Burn

• Number of servings: 30
• Cost per serving: $1.50
• Amount of caffeine per serving: 166 milligrams
• Flavors: Orange Mango
• Third-party tested: Informed Sport

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Pros

• Contains eight potential fat-burning ingredients like caffeine and chromium
• Third-party testing ensures it’s safe for athletes
• Includes hydrating ingredients like coconut fruit powder

Cons

• Expensive
• Only one flavor available

For many, fat loss is a top goal in the gym. Even if it isn’t your main goal, getting a little more shredded may sound pretty sweet to you. Kaged Clean Burn was crafted with potentially fat-burning ingredients like apple cider vinegar, chromium, caffeine, guayusa, capsicum, and grains of paradise.

It also includes the amino acid l-carnitine l-tartrate, which studies suggest may delay muscle fatigue, reduce muscle weakness, increase fatty acid oxidation, and provide antioxidant properties. (8) This formula also includes the amino acid l-tyrosine and coconut fruit powder (which may help with hydration due to its electrolyte content).

This formula has 400 micrograms of chromium, which has been linked to increased lean body mass and decreased body fat percentage. (9) While guayusa is very high in caffeine content, its effects may include a decrease in body weight and lowered triglyceride content. (10) Although many may be wary of fat-burning products, Kaged has been third-party tested and Informed Sport Certified, meaning this product is tested by a globally recognized standard as being safe for athletes.

This pre-workout comes in an Orange Mango flavor. Although it isn’t the most expensive pre-workout on our list, it still comes in at around $1.50 per serving, which isn’t the cheapest. But if you’re looking for a supplement that will help you push through tough workouts while aiding in your fat-burning goals, this may be a great option for you.

Best Pre-Workout for the Money: Transparent Labs Bulk

Transparent Labs Bulk

4.3

• Number of servings: 30
• Cost per serving: $1.67
• Amount of caffeine per serving: 200 milligrams
• Flavors: Black Cherry, Blue Raspberry, Green Apple, Peach Mango, Piña Colada, Sour Grape, Strawberry Kiwi, Tropical Punch
• Third-party tested: Yes, by independent labs

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Pros

• Wide range of flavors to choose from
• Fully transparent label
• No artificial colorings, sweeteners, or preservatives
• Gluten-free and non-GMO

Cons

• No unflavored option, so it may not blend well with the rest of your supplement stack

Transparent Labs Bulk is stacked with heaps of helpful pre-workout ingredients — like beta-alanine, BCAAs, caffeine, and electrolytes — to assist you while you crush your workouts. Two added perks: You have eight flavors to choose from, and you’ll definitely get the best bang for your buck at this price point.

You’ll find alpha-GPC in this formula, and studies have suggested that supplementing with alpha-GPC may increase levels of concentration and focus, making it a great addition to pre-workout supplements. (11) You’ll also find vitamins B3, B6, and vitamin D. Vitamin D is often used as a supplement to support bone health, but some studies have found it to be beneficial for muscular strength and postural health. (12) The formula is created with no artificial colorings, preservatives, or sweeteners.

This only comes in a 30-serving size tub, which equates to around $1.67 per serving, but the high quality of the product and long list of potentially effective ingredients make this a serious bang for your buck.

Best Pre-Workout With Creatine: Kaged Pre-Kaged Elite

Kaged Pre-Kaged Elite

4.4

• Number of servings: 20
• Cost per serving: $3.00
• Amount of caffeine per serving: 388 milligrams
• Flavors: Caribbean Sunrise, Fruit Punch, Glacier Grape, Orange Mango, Strawberry Lemonade
• Third-party tested: Informed Choice

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Pros

• Includes two different types of creatine
• Non-GMO and gluten-free
• No artificial flavors or colors

Cons

• Expensive
• High caffeine content

Kaged Pre-Kaged Elite pre-workout has its ingredient list organized by category — Pump & Performance, Power & Burn, Cellular Hydration & ATP Amplifier, and Energy & Focus — along with the list of vitamins and minerals at the top. In the Pump & Performance section, there are two types of creatine listed: 3,000 milligrams of creatine monohydrate and 2,000 milligrams of creatine nitrate.

Creatine is well known in the fitness industry and often taken for its potential to effectively increase muscle strength and performance when paired with resistance training. (13) One study suggested that the combination of creatine monohydrate and creatine nitrate is superior to other types of creatine or nitrate and monohydrate on their own when it comes to improved bioavailability in blood and skeletal muscles. (14) When the two are paired, they may be more absorbable and better utilized by the body in both blood and muscle tissue.

In addition to creatine, this supplement contains other pre-workout staples like caffeine, citrulline, beta-alanine, and betaine, to name a few. It comes in a 20-serving size tub and has 388 milligrams of caffeine per serving. Those who train at night or are sensitive to caffeine may want to choose another pre-workout or consider taking half a serving. And while the price point is around $3.00 per serving, you essentially get two supplements in one.

Best Pre-Workout Without Caffeine: Transparent Labs Stim-Free Pre-Workout

Transparent Labs Stim-Free Pre-Workout

3.8

• Number of servings: 30
• Cost per serving: $1.67
• Amount of caffeine per serving: 0 milligrams
• Flavors: Blue Raspberry, Cherry Limeade, Green Apple, Orange, Peach Mango, Sour Grape, Strawberry Lemonade, Tropical Punch
• Third-party tested: Yes, by independent labs

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Pros

• No proprietary blends
• Non-GMO and gluten-free
• No artificial flavors, colors, or preservatives
• Can take it before late-night workouts without worrying about it disrupting your sleep

Cons

• May leave a strange aftertaste behind

If you go to the gym at night then a non-stim pre-workout can be a great way to experience the benefits pre-workout supplements offer without caffeine. Transparent Labs Stim-Free Pre-Workout has you covered by delivering a potent blend of ingredients known for increased muscle pumps and enhanced focus without any caffeine.

With each scoop, you get 6,000 milligrams of citrulline malate, 4,000 milligrams of beta-alanine, 1,300 milligrams of taurine, 1,000 milligrams of l-tyrosine, and 50 micrograms of huperzine A, a cognitive enhancer.

There are also four grams of BCAAs in each serving, which can help with muscle protein synthesis (the process of building new muscle). (15) You have a choice of eight fruity flavors. We tried the Tropical Punch flavor, and it wasn’t our favorite because it had an odd chemical taste — which is baffling considering this is supposed to be an all-natural pre-workout. Many customers who have left reviews on Transparent Labs’ website love the taste, though, so you may enjoy it more than we did.

Transparent Labs offers full transparency into its ingredients, so you know exactly what and how much you’re getting in each serving. Its stimulant-free pre-workout is also third-party verified to ensure it’s not contaminated with banned substances or other potentially toxic ingredients.

RELATED: 13 Best Collagen Supplements for Men, Women, Weight Loss, and More

Best Pre-Workout for Pumps (Blood Flow): Crazy Nutrition Intensive Pre-Train

Crazy Nutrition Intensive Pre-Train

4.0

• Caffeine: 200mg
• Other Key Ingredients: Citrulline malate, beta-alanine, taurine, KSM-66 Ashwagandha, caffeine, EnXtra, piperine
• Sweetener: Sucralose
• Flavors: Blue Raspberry, Fruit Punch, Green Apple (caffeine-free)
• Certifications: Vegan 
• Servings per Container: 30 servings
• Price per Serving: $2.16 ($2 for caffeine-free)

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Pros

• Contains 23 ingredients to provide energy and focus and aid nutrient absorption
• Available in both caffeinated and caffeine-free varieties
• Dissolves easily when stirred with a spoon or mixed in a shaker bottle

Cons

• Expensive
• Doesn’t include creatine

Crazy Nutrition’s pre-workout delivers an impressive 23 ingredients to help you stay energized and focused at the gym and give your muscles a serious pump. Each scoop provides seven grams of citrulline malate, 2.5 grams of beta-alanine, 1.8 grams of beta anhydrous — plus much more to help you achieve your fitness goals.

You can choose either a caffeinated or non-caffeine version, depending on what time of day you work out and how sensitive you are to caffeine. However, as of the time of this writing, each variety is only available in one flavor. If you’re not a fan of Fruit Punch (the caffeinated flavor) or Green Apple (the non-caffeinated flavor), you’ll need to look elsewhere.

The only ingredient we think is missing from this supplement is creatine. You’ll already be paying $3.00 per serving, and having to buy a creatine supplement on top of that can really eat into your supplement budget.

Best Pre-Workout for Running: Kaged Pre-Kaged Sport

Kaged Pre-Kaged Sport

• Number of servings: 20
• Cost per serving: $1.25
• Amount of caffeine per serving: 188 milligrams
• Flavors: Blue Raspberry, Fruit Punch, Glacier Grape, Mango Lime, Watermelon
• Third-party tested: Informed Choice

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Pros

• Includes ingredients to help with endurance and hydration
• Great taste
• No artificial flavors or colors
• Doesn’t cause jitters

Cons

• No unflavored option

Kaged Pre-Kaged Sport is a solid pre-workout option for those who run long and often. With ingredients that prioritize hydration, focus, endurance, and energy, all at a reasonable price point, it’s hard to go wrong with this formula.

Amanda Dvorak, the Reviews Editor here at Breaking Muscle, has this to say about Kaged Pre-Kaged Sport:

“Even though I’m not an endurance athlete, I often follow up my strength training sessions with some cardio or CrossFit workouts. This has been my pre-workout of choice for almost a year now, and I love how it increases my energy and focus without making me jittery or spiking my heart rate too much.”

Amanda’s had the Fruit Punch and Watermelon flavors and liked them both, but Fruit Punch is her favorite. The supplement uses sucralose as a sweetener, but it’s hard for her to detect any artificial tastes.

This formula contains electrolytes in the form of 20 milligrams of magnesium and 50 milligrams of sodium, 500 milligrams of coconut fruit water powder, and 2,000 milligrams of taurine to help address long-lasting hydration throughout your long and sweaty runs. It contains 500 milligrams of l-tyrosine and 180 milligrams of caffeine, both added to potentially help with focus and energy.

In Pre-Kaged Sport, Kaged also included ingredients such as 3,500 milligrams of citrulline, which may help endurance and recovery. (5) You’ll find 1,250 milligrams of betaine, which may enhance blood flow throughout the body. (16) Lastly, present in this formula is 1,600 milligrams of beta-alanine, which may delay muscle fatigue, allowing you to run for longer. (17)

Kaged Pre-Kaged Sport comes in 20-serving size tubs and is one of our more reasonably priced options at about $1.25 per serving.

Strongest Pre-Workout: Transparent Labs Bulk Black

Transparent Labs BULK BLACK

4.5

• Number of servings: 30
• Cost per serving: $1.83
• Amount of caffeine per serving: 275 milligrams
• Flavors: Blue Raspberry, Black Cherry, Cherry Kiwi, Peach Mango, Sour Gummy
• Third-party tested: Yes, by independent labs

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Pros

• Soy- and gluten-free
• No GMOs
• No artificial sweeteners, preservatives, or flavors
• Contains ingredients that can help prevent energy crashes and jitters

Cons

• Some people may not like the taste of stevia, which is used as a sweetener

With 275 milligrams of caffeine per scoop, Transparent Labs Bulk Black doesn’t have the highest caffeine content of the pre-workouts on this list. However, one scoop provides high doses of ingredients like l-citrulline (eight grams) and taurine (1.3 grams), while other pre-workouts only have small amounts of each or lack them entirely. For this reason, we’ve deemed Bulk Black the strongest pre-workout for those looking for a comprehensive, effectively-dosed supplement.

Another noteworthy ingredient in this formula is Infinergy, a trademarked compound that may prolong the effects of caffeine and keep you mentally alert for longer periods. You likely won’t experience the energy crashes that are common with highly-caffeinated pre-workout supplements.

Bulk Black is available in five fruity and candy-like flavors. A member of our review staff tried the Blue Raspberry and noted that it was sweet without being cloying and didn’t taste like chemicals. He also stated that it didn’t take long for his energy levels to start rising after drinking it — a plus for those who don’t have much time to wait between when they finish their pre-workout and when they start training.

Like all Transparent Labs products, Bulk Black is about as natural as you can get. There are no artificial sweeteners, food dyes, flavors, or preservatives. It uses beetroot powder for color and stevia extract for a touch of sweetness.

Best Vegan Pre-Workout: Gnarly Nutrition Pre-Workout

Gnarly Nutrition Pre-Workout

• Number of servings: 30
• Cost per serving: $1.43 to $2.00
• Amount of caffeine per serving: 180 milligrams
• Flavors: Mango, Strawberry Lemonade, Strawberry Lemonade - Caffeine-Free
• Third-party tested: NSF Certified for Sport

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Pros

• Comes in sustainable packaging
• Caffeinated and non-caffeinated options available
• No artificial flavors, artificial sweeteners, or food dyes
• Soy- and gluten-free

Cons

• Sweetened with stevia, which some may people may find bitter tasting
• Limited flavor options

Most pre-workouts on the market are vegan, though some contain animal-based additives or come in capsules made with gelatin. If you’re vegan and looking for a pre-workout to get you pumped up for a lift, a hike, or your sport of choice, Gnarly Nutrition has a plant-based pre-workout designed with vegan athletes in mind. With only five ingredients — all of which are fully vegan — this formula is straightforward and fit for anyone who lives a plant-based life.

The Gnarly pre- contains no artificial sweeteners or flavors and is free from gluten and soy. It has 5,000 milligrams of citrulline malate, which may enhance blood flow, improve muscle recovery, and increase nutrient delivery in the body. (18) You’ll also find 4,000 milligrams of branched-chain amino acids, 2,500 milligrams of CarnoySyn beta-alanine, and 150 milligrams of ginseng. This pre-workout comes in both caffeinated and caffeine-free versions and includes 180 milligrams of caffeine per serving if you opt for one of the caffeinated flavors.

The formula comes in three flavor options — Strawberry Lemonade, Mango, and Caffeine-Free Strawberry Lemonade. You also have the choice between a 30-serving size can or 10 individual travel sticks to take hiking, camping, or on the go. It is sweetened with stevia leaf powder and gets its coloring from beetroot powder.

Best Tasting Pre-Workout: Legion Pulse Pre-Workout

Legion Pulse

4.3

• Number of servings: 10 to 20
• Cost per serving: $2.25 to $3.00
• Amount of caffeine per serving: 350 milligrams
• Flavors: Apple Cider, Arctic Blast, Blood Orange, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Frosted Cranberry, Fruit Punch, Grape, Green Apple, Mojito, Piña Colada, Peach Ring, Pink Lemonade, Rainbow Sherbert, Sour Candy, Strawberry Kiwi, Strawberry Margarita, Tropical Punch, Watermelon
• Third-party tested: Labdoor

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Pros

• Diverse flavor options
• Available in caffeinated and caffeine-free versions
• No artificial colors or flavors

Cons

• Sweetened with stevia or sugar alcohol
• Pricier compared to other options

Enjoyability can be a significant factor when it comes to taking your supplements regularly. With Legion Pulse Pre-Workout, great flavors won’t be an issue. This formula comes in a caffeine option with 20 flavors to choose from and a caffeine-free option with seven flavor choices.

Both the caffeine and caffeine-free versions are made from 100 percent natural ingredients and contain 2,500 milligrams of betaine, 3,600 milligrams of beta-alanine, 8,000 milligrams of citrulline malate, and 300 milligrams of alpha-GPC. These are all effectively high doses compared to many other pre-workouts on the market.

Starting at around $2.25 per serving, this is one of the more expensive options on our list, but we think it’s worth the price for the flavor variety and high-quality ingredients. Also, note that this pre- is sweetened with sugar alcohols and stevia leaf if you’re actively avoiding either.

Best Pre-Workout for Women: Cira Pre-Game

Cira Pre-Game

• Number of servings: 30
• Cost per serving: $1.33
• Amount of caffeine per serving: 200 milligrams
• Flavors: Blood Orange, Blue Raspberry, Fruit Punch, Glow-Jito, Strawberry Margarita
• Third-party tested: No

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Pros

• Doesn’t cause energy crashes
• Nine total ingredients to support workout performance and aid nutrient absorption
• Reasonably priced

Cons

• Doesn’t contain creatine

Cira is a supplement company whose products specifically address the concerns of women. Its Pre-Game supplement is one of two pre-workout supplements designed to give women increased energy and mental clarity to get through tough workout sessions.

One scoop offers 200 milligrams of caffeine, which I consider the sweet spot because it’s neither too high nor too low. It’s enough to give you an energy boost without causing significant side effects, like a racing heart or increased anxiety. If you are sensitive to caffeine and 200 milligrams is still too much, you can cut down to half a scoop instead.

The formula also includes other common pre-workout ingredients, like l-citrulline, l-tyrosine, and betaine. Together, these ingredients work to help keep you alert and focused as you train. One ingredient that you won’t find in many other pre-workouts is AstraGin, which can help your body better absorb the other ingredients.

Cira Pre-Game is available in five unique flavors, including Glow-Jito and Strawberry Margarita, which are great if you’re looking for a change from the candy-inspired flavors of other pre-workout brands.

A notably absent ingredient that many other pre-workouts have is creatine. However, this may not be a dealbreaker if you already take creatine separately.

What Are the Benefits of Pre-Workout?

There are many reasons people opt to take a pre-workout. Although they aren’t all designed with the same goal in mind, the various formulas offer assistance for potentially better focus, energy, pumps, growth, and performance. You’ll find ingredients like citrulline, betaine, beta-alanine, caffeine, and BCAAs, all of which are fairly common in pre-workout formulas. Below, we detail some of the benefits a pre-workout may provide.

Blood Flow

Some people love the feeling of the “pump” that is associated with a good workout. The pump is actually blood that enters the muscles and makes them feel bigger and “swole.” (19) Ingredients that may help with blood flow or the “pump” in pre-workouts include a nitric oxide booster, beetroot, or even the addition of beta-alanine, which gives some people a tingly feeling in their body.

Focus

Whether you work out early in the morning, need a pick-me-up after a long day of work, or just need a little extra love in the focus department, a pre-workout can often help you remain alert and keyed in on your performance. Caffeine may be a good ingredient to look out for if you want better focus or cognitive attention, as well as mushroom supplements, or theacrine (for a decaffeinated potential brain boost). (20)(21)(22)

Recovery

Preemptively taking care of your recovery needs can put you ahead of the game. Recovering after intense workouts or sports performance can set you up for success moving into your next workout, help manage muscle soreness, and even potentially aid in muscle growth and increased strength. Many pre-workouts contain BCAAs, which are three amino acids (leucine, isoleucine, and valine) that have been suggested to decrease DOMS. (23) Creatine is another ingredient that has been suggested to speed up recovery time between sets and between workouts by mitigating muscle fatigue and promoting faster recovery. (24)

Energy

A boost in energy may be just what you need when it comes time to work out. Day-to-day, energy levels fluctuate, and a pre-workout may come in handy when you’re feeling a little drained. Ingredients to look out for when you’re seeking energy from your pre- include caffeine, ginseng, or Rhodiola Rosea, all of which have studies concluding that they may provide energy and help fight fatigue for the user. (25)(26)(27)

Strength

Not every pre-workout will contain strength-based ingredients, but there are some that may fall under this category. One of the main ingredients to look out for is creatine, which may have strength and weightlifting performance-enhancing properties. (13) Another study suggests that supplementing with whey protein, amino acids, and vitamin D — the latter two of which are both common pre-workout ingredients — has positive effects on strength, as well as increasing fat-free body mass when paired with resistance training. (28)

What To Consider Before Buying Pre-Workout

When picking the right pre-workout to assist you, you will want to consider a few factors. Each person will differ in their needs and what they want to get out of a pre-workout, so we recommend you think about your goals, budget, dosage needs, micronutrients, and flavor preferences before buying.

Goals

Depending on what your goals are, your needs for pre-workout ingredients will vary. If you’re most concerned about getting a solid kick of energy before your lifts, you’ll want to opt for a densely caffeinated pre-workout that may provide the energy you need to power through. Some people will be more focused on achieving an excellent pump and better blood flow, which may be potentially increased via vasodilators, like beetroot or citrulline. (11)

Others may be honing in on recovery or strength and size, which would lead them to opt for a formula with creatine, BCAAs, or even vitamin D. (28) Whatever your reasoning is, you’ll want to choose a pre-workout that contains the ingredients that will aid you in your end goal.

Budget

When you add a supplement to your stack, you want to make sure that it will fit into your budget. There are so many pre-workouts on the market, and they range widely in price per serving. The ingredient list, dosage, and servings per container will all affect the overall price of the supplement. Our list here ranges between price points of around $0.50 to over $2.00 per serving, leaving some wiggle room between the two prices to find the sweet spot that works for your budget. If you opt for a pre-workout that has a robust ingredient list, you may end up paying more than you would for one with a less robust list. You may also see prices vary based on some factors, like whether the pre has an all-natural formula, contains additives, or offers high dosages.

Dosage

Dosage is the amount of each ingredient that is present in the supplement. It’s always a good choice to look at the grams or milligrams present for each ingredient to understand how it might affect you. Caffeine is a great example of this. One cup of coffee is equivalent to about 90 milligrams of caffeine, so if you’re looking for a small pick-me-up, 100 milligrams or less of caffeine might do in a pre-workout. If it’s been a long day and you need more caffeine to help you get through your workout, you may opt for something that has 300 milligrams plus, as some of our picks on this list contain.

Micronutrients

Pre-workouts aren’t necessarily known for their micronutrient content, so it’s safe to say you shouldn’t rely on a pre-workout to meet your dietary requirements. However, some of the pre-workout supplements on the market do include some vitamins and minerals in their formula. Electrolytes are more common than other types of micronutrients — in pre-workouts, these come in the form of calcium, sodium, potassium, phosphorus, and magnesium. Some pres may include various B vitamins as well. If micros are an important factor to you, you’ll want to look at the nutrition label on your pre-workout, or potentially consider adding a multivitamin to your supp stack.

Flavor

If you don’t enjoy the taste of the pre-workout in your stack, it’s less likely that you’ll use it on a consistent basis. Whether you want a pre-workout that is flavored, unflavored, powdered, or liquid, enjoyability is key. Be sure to check the flavors (and the ingredients used to create those flavors) in any blends you are eyeing before making your final decision.

How We Chose the Best Pre-Workout Supplements

We considered a multitude of factors when building this list to ensure all readers could find the helpful information they were looking for. We weighed the things like ingredients and price, but more on the specifics below.

Formulation

Formulation is a major component of how we choose what pre-workouts make it on our list. We try to make sure we have caffeinated versions, as well as caffeine-free options for those who prefer a stim-free pre-workout. We also think about types of ingredients, dosages at which these ingredients come in, and things like vegan formulation. We have several factors to consider, but most importantly, we want to deliver a diverse list of pre-workouts that have integrity and that we have personally studied to make sure they are reliable supplements.

Sweetening agents are something else we take into consideration when making our picks. Some people opt for natural sugars only, while some don’t mind artificial sweeteners. We wanted to make sure those who have strong feelings about artificial sweeteners had all-natural options, while also providing picks for those who place higher value on other factors over the sweetening agents used in their pre-workout.

Dosages

We work to choose supplements that have proper dosages of their ingredients to make a noticeable impact on your workouts. Although there is an “effective” dosage of each ingredient, there are some that go above and beyond that minimum effective dose. We chose supplements that have a range of dosages, to make sure there is a fit for everyone.

For example, some of our picks contain high doses of creatine or caffeine, while other picks don’t have them at all or have more minimal dosages. Another example is the doses of citrulline on this list. We included solid pre-workout picks that offer between 3,500 milligrams and 8,000 milligrams of citrulline — all numbers in this range are safe to take, but choosing a higher vs. lower dose will depend on personal preference and goals, which is why we included both. And of course, please speak to a physician before deciding the dose that’s right for you.

Price

Price can be one of the most important factors when it comes to adding a supplement to your stack. We make picks based on quality and integrity, but price is something we take into consideration to make sure there’s a pick for each budget. Our prices on this list vary from around $0.50 per serving to over $2.00 per serving. There are several factors that go into a price point for a supplement including ingredients, dosages, servings per container, and whether or not the formula is organic, all-natural, or contains fillers.

Final Thoughts

Whether your goal is to stay focused, attain a sweet pump, produce better blood flow, increase your energy, or assist with muscle growth and workout performance, a pre-workout can be a helpful supplement to take. Pre-workout supplements vary in ingredients, dosages, flavors, and price, and knowing what you’re looking for in your pre is key.

If you’re looking for an energy boost, opt for one of our picks with a high dose of caffeine. If you’re more focused on your pumps, a large dose of citrulline may help. Before hitting the market, decide what your top priorities are, and keep an eye on every ingredient list in your search. Adding a pre-workout supplement to your routine shouldn’t be harder than maxing out your squat, so let this list guide you to your perfect pre-workout match.

FAQs

Research

1. Figueroa, A., Wong, A., Jaime, S. J., & Gonzales, J. U. (2017). Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance. Current opinion in clinical nutrition and metabolic care, 20(1), 92–98. https://doi.org/10.1097/MCO.0000000000000340
2. Wax, B., Kavazis, A. N., Weldon, K., & Sperlak, J. (2015). Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightlifters. Journal of strength and conditioning research, 29(3), 786–792. https://doi.org/10.1519/JSC.0000000000000670
3. Cholewa, J. M., Wyszczelska-Rokiel, M., Glowacki, R., Jakubowski, H., Matthews, T., Wood, R., Craig, S. A., & Paolone, V. (2013). Effects of betaine on body composition, performance, and homocysteine thiolactone. Journal of the International Society of Sports Nutrition, 10(1), 39. https://doi.org/10.1186/1550-2783-10-39
4. Malík, M., & Tlustoš, P. (2022). Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs. Nutrients, 14(16), 3367. https://doi.org/10.3390/nu14163367
5. Gonzalez, A. M., & Trexler, E. T. (2020). Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. Journal of strength and conditioning research, 34(5), 1480–1495. https://doi.org/10.1519/JSC.0000000000003426
6. Shukla, K. K., Mahdi, A. A., Ahmad, M. K., Shankhwar, S. N., Rajender, S., & Jaiswar, S. P. (2009). Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis. Fertility and sterility, 92(6), 1934–1940. https://doi.org/10.1016/j.fertnstert.2008.09.045
7. Kuhman, D. J., Joyner, K. J., & Bloomer, R. J. (2015). Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and Women. Nutrients, 7(11), 9618–9632. https://doi.org/10.3390/nu7115484
8. NCI Drug Dictionary. National Cancer Institute. (n.d.). Retrieved October 10, 2022, from https://www.cancer.gov/publications/dictionaries/cancer-drug/def/l-carnitine-l-tartrate
9. Anderson RA. Effects of chromium on body composition and weight loss. Nutr Rev. 1998 Sep;56(9):266-70. doi: 10.1111/j.1753-4887.1998.tb01763.x. PMID: 9763876.
10. Kapp RW Jr, Mendes O, Roy S, McQuate RS, Kraska R. General and Genetic Toxicology of Guayusa Concentrate (Ilex guayusa). Int J Toxicol. 2016 Mar-Apr;35(2):222-42. doi: 10.1177/1091581815625594. Epub 2016 Jan 25. PMID: 26811391.
11. Tamura Y, Takata K, Matsubara K, Kataoka Y. Alpha-Glycerylphosphorylcholine Increases Motivation in Healthy Volunteers: A Single-Blind, Randomized, Placebo-Controlled Human Study. Nutrients. 2021 Jun 18;13(6):2091. doi: 10.3390/nu13062091. PMID: 34207484; PMCID: PMC8235064.
12. Rejnmark L. Effects of vitamin d on muscle function and performance: a review of evidence from randomized controlled trials. Ther Adv Chronic Dis. 2011 Jan;2(1):25-37. doi: 10.1177/2040622310381934. PMID: 23251739; PMCID: PMC3513873.
13. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
14. Ostojic SM, Stajer V, Vranes M, Ostojic J. Searching for a better formulation to enhance muscle bioenergetics: A randomized controlled trial of creatine nitrate plus creatinine vs. creatine nitrate vs. creatine monohydrate in healthy men. Food Sci Nutr. 2019 Oct 3;7(11):3766-3773. doi: 10.1002/fsn3.1237. PMID: 31763026; PMCID: PMC6848817.
15. Kim E. (2009). Mechanisms of amino acid sensing in mTOR signaling pathway. Nutrition research and practice, 3(1), 64–71. https://doi.org/10.4162/nrp.2009.3.1.64
16. Bloomer RJ, Farney TM, Trepanowski JF, McCarthy CG, Canale RE. Effect of betaine supplementation on plasma nitrate/nitrite in exercise-trained men. J Int Soc Sports Nutr. 2011 Mar 18;8:5. doi: 10.1186/1550-2783-8-5. PMID: 21414230; PMCID: PMC3066115.
17. Berti Zanella P, Donner Alves F, Guerini de Souza C. Effects of beta-alanine supplementation on performance and muscle fatigue in athletes and non-athletes of different sports: a systematic review. J Sports Med Phys Fitness. 2017 Sep;57(9):1132-1141. doi: 10.23736/S0022-4707.16.06582-8. Epub 2016 Jul 5. PMID: 27377257.
18. Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.
19. Laughlin MH. Skeletal muscle blood flow capacity: role of muscle pump in exercise hyperemia. Am J Physiol. 1987 Nov;253(5 Pt 2):H993-1004. doi: 10.1152/ajpheart.1987.253.5.H993. PMID: 3318504.
20. Saitsu Y, Nishide A, Kikushima K, Shimizu K, Ohnuki K. Improvement of cognitive functions by oral intake of Hericium erinaceus. Biomed Res. 2019;40(4):125-131. doi: 10.2220/biomedres.40.125. PMID: 31413233.
21. Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.
22. Birks J, Grimley Evans J. Ginkgo biloba for cognitive impairment and dementia. Cochrane Database Syst Rev. 2009 Jan 21;(1):CD003120. doi: 10.1002/14651858.CD003120.pub3. PMID: 19160216.
23. Weber MG, Dias SS, de Angelis TR, Fernandes EV, Bernardes AG, Milanez VF, Jussiani EI, de Paula Ramos S. The use of BCAA to decrease delayed-onset muscle soreness after a single bout of exercise: a systematic review and meta-analysis. Amino Acids. 2021 Nov;53(11):1663-1678. doi: 10.1007/s00726-021-03089-2. Epub 2021 Oct 20. PMID: 34669012.
24. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369.
25. Gerbarg PL, Brown RP. Pause menopause with Rhodiola rosea, a natural selective estrogen receptor modulator. Phytomedicine. 2016 Jun 15;23(7):763-9. doi: 10.1016/j.phymed.2015.11.013. Epub 2015 Dec 12. PMID: 26776957.
26. Arring NM, Millstine D, Marks LA, Nail LM. Ginseng as a Treatment for Fatigue: A Systematic Review. J Altern Complement Med. 2018 Jul;24(7):624-633. doi: 10.1089/acm.2017.0361. Epub 2018 Apr 6. PMID: 29624410.
27. Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.
28. Rondanelli M, Klersy C, Terracol G, Talluri J, Maugeri R, Guido D, Faliva MA, Solerte BS, Fioravanti M, Lukaski H, Perna S. Whey protein, amino acids, and vitamin D supplementation with physical activity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly. Am J Clin Nutr. 2016 Mar;103(3):830-40. doi: 10.3945/ajcn.115.113357. Epub 2016 Feb 10. PMID: 26864356.

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In history books, nutritional deficiencies have usually been found in the wake of wars, droughts, and the wide-spread famine that results. These days though, most of us have the time and the resources to enjoy a balanced, nutrient-rich diet so why has it become normal to need extra helpings in the form of bottled pills and powdered scoops?

Food For Profit

Given that human health is dependent on nature and nature is there to serve, the supplement industry could be fairly described as a racket. The objective isn’t to make food go further or necessarily make us any healthier. Nutritional supplements are often available for no other reason than profit.

Since many of us are too busy or unable to manage our nutritional needs, food scientists and business brains have quietly come together to create some misdirection and, at the same time, stack some cash.

Let’s be realistic, all supplements claim to be are synthetic imitations of the genuine article. In some cases, they have literally preserved extractions of a fruit or plant. Living food contains an abundance of every nutrient we need to live in supreme health so why not just go for the real thing?

The market for both synthetic and natural food supplements is worth billions and it doesn’t stop at vitamin and mineral supplements, either. Protein shakes often contain very few ingredients found in nature.

In fact, to drive sales, some have started boasting about their scientific concoctions and laboratory formulated ingredients. Sadly, some of us are so confused over what’s real and what isn’t, marketing a product in this way actually works as a selling point.

But when we adopt ancient processing practices, such as sprouting and dehydrating, food becomes medicine for us and natural food, including free-range meat, is the ultimate human supplement.

The post Supplements, Seriously? appeared first on Breaking Muscle.

I’m sure we’ve all had them in our medicine cabinet at one time or another. Multivitamins are a staple in most people’s kitchens, but they’re not cheap!

Most people consider multivitamins to be a sort of “catch-all” supplement that covers all your bases, but in reality, multivitamins fall into one of two categories: water-soluble and fat-soluble. Water-soluble vitamins are easy to absorb and excrete, such as vitamin B and C. This means that your body takes what it needs from these and easily gets rid of the rest.

A multivitamin is simply a pill with more than one vitamin in it. Nowadays, most multivitamins also contain minerals. Fat-soluble vitamins, such as A, D, E, and K are absorbed but also stored. Your body takes what it needs and then stores the rest for future use. If too many fat-soluble vitamins are taken, they can become toxic.

Who Meeds a Multivitamin?

There are several groups of people who need a multivitamin. Let’s take a look.

1. Pregnant Women – It is imperative that pregnant women are getting adequate vitamins and minerals for both themselves and their growing baby.
2. Masters Athletes – Aging increases the need for proper vitamin and mineral intake. In particular, vitamin D, calcium, and B12 are crucial, as our bodies do not absorb and hold onto those vitamins as well when we age.
3. Restrictive Dieters – If you adhere to any diet that cuts out food groups, or if you are under-eating in any way, it is important to get your vitamins in other ways such as a multivitamin.
4. People with Certain Diseases – Diseases such as Type 2 Diabetes, Crohn’s disease, and those with Celiac disease have the need for a multivitamin.
5. People with a Bad Diet – If your diet is poor, you need vitamins. It’s as simple as that. If you are eating processed foods, and not many fruits and vegetables, incorporate a multivitamin to be sure your body is getting what it needs.

Keep in mind, multivitamins are not a solution to the problem. It is just a short-term fix to give your body some of what it needs. But ultimately, the only way to totally solve a poor diet problem is to eat better.

Do Multivitamins Increase Health?

The short answer: no. Studies show that taking a multivitamin simply doesn’t make much of a difference. Unless you fall into one of the above groups, a multivitamin on its own simply will not improve your health in a noticeable way.

Statistics aside, taking a multivitamin won’t hurt you either. Especially if you are in one of the above groups, namely the last. Runners need to beware their diet while training. Often times, when stress is high or perhaps when you’re traveling, eating well, is less of a priority, or less of an option, which may allow a multivitamin to have a larger impact.

Some studies show that multivitamins may aid in boosting immunity, preventing heart disease, preventing cancer, and preventing eye degeneration.

There are only two potential downsides to taking a multivitamin. The first is simply that “catch-all” mentality mentioned above. If taking a multivitamin incentivizes you to eat a poor diet because you know you have the insurance of vitamins, don’t take them.

The only other downside is that vitamins are expensive, so if you don’t need to be taking one, it isn’t always worth your money. Furthermore, low-quality vitamins can be toxic. Because the vitamin and supplement industry is not as well regulated as most people would like, it is important to take a high-quality vitamin if you are taking one at all.

Choosing a Multivitamin

First, look to see what percentage of the recommended daily allowance your vitamin has. If you see 500% of something or even 200%, that’s a red flag. We want vitamins that are near the recommended daily allowance but do not exceed it.

Next, consider the manufacturer’s reputation. Look for a certification you trust such as Informed Sport or NSF. Long story short, do your homework on the brand you’re buying. Make sure you are getting what you think you are getting.

In addition, check the serving size and be realistic about how many vitamins you’ll be taking per day. If the serving size calls for you to take the vitamin four times a day every day, ask yourself if that’s really going to happen. If not, it’s probably not worth it.

Lastly, don’t pay for the added bells and whistles. Vitamin and supplement companies love throwing in a trendy ingredient to up the price. Don’t fall for it.

Are Vitamins for You?

In general, food first. The best way to get your vitamins is through good, whole, healthy foods. Also, if you are unsure if you’re getting the vitamins and minerals you need, do a blood test and/or consult with a physician. Vitamins are not an area to guess about.

Check with a physician before you add any sort of vitamin or supplement to your diet, and know that they are not complete solutions to any sort of health problem!

You might also like:

• Creating Healthy Eaters In An Unhealthy World
• Do You Trust Yourself With Supplementation?
• The Secret To Supplementation: It’s Not About The Supplements
• Your Supplements Are Killing Your Gains
• The 4 Key Supplements For Athletes

The post Do Runners Need a Multivitamin? appeared first on Breaking Muscle.

A Fat Burning Machine

Medium-chain fatty acids, which are saturated fatty acids composed of 6–12 carbons, have unique nutritional characteristics different from those of long-chain fatty acids. Medium-chain triacylglycerol (MCT) is more readily digested and absorbed than long-chain triacylglycerol (LCT), easily utilized as energy and been shown to result in less body fat accumulation in animal and human studies.⁴

Diets rich in MCTs promote greater fat-burning and weight/fat-loss than those containing an equivalent amount of standard dietary fat. They have been shown to have a particularly positive effect on fat in and around the midsection (internal and external belly fat), which we know to be a risk factor for heart health and is an indicator of increased risk of metabolic syndrome (pre-diabetes).¹

The body processes MCTs in a different way compared to long-chain fatty acids. Unlike LCTs, MCTs go directly from the gut to the liver. From here, they are used as a source of energy or turned into ketones. Because the calories in MCTs are used right away, they are less likely to be stored as fat.

Widely available in a variety of nutritional supplements, MCTs are a great addition to a healthy lifestyle regimen and for those seeking to improve their athletic performance, support a healthy metabolism, or to kick start a weight management program. Even relatively low intakes of MCT (as little as 15 g per day) as part of the diet, enhance how many calories we burn day-to-day.¹

Train Smarter, Not Harder

MCTs are an excellent source of energy during high-intensity training. They increase energy levels and can lead to increases in training intensity. Being able to increase training intensity coupled with a nutrient-dense diet will help to improve muscle growth in a manner that can be sustained long term.²

Daily MCT Oil for Better Performance

MCTs are found mostly in coconut oil but smaller amounts can also be found in foods containing saturated fats, such as butter (specifically from grass-fed cows), cheeses, palm oil, whole milk, and full-fat yogurt.

Researchers have found that using MCTs in a pre-workout drink 30-45 minutes before training can help athletes to increase energy levels during training, and provide an alternative energy source to pre-workout carbohydrates.³

Whether you are a weekend warrior, endurance athlete, or you are just starting out with a new exercise regimen, MCT oil may help your athletic performance. Based on researchers findings, if you teach your body to prefer fat like MCTs for fuel, you can still work out intensely without feeling weak.²

References:

1. Harvey, C. What’s the Deal with MCTs? (2017, December 20).

2. “Metabolic Characteristics of Keto-adapted Ultra-endurance Runners“, Egyptian Journal of Medical Human Genetics”. November 02, 2015. Accessed June 01, 2018.

3. Nosaka, N., Y. Suzuki, A. Nagatoishi, M. Kasai, J. Wu, and M. Taguchi. “Effect of Ingestion of Medium-chain Triacylglycerols on Moderate- and High-intensity Exercise in Recreational Athletes“, Advances in Pediatrics. April 2009. Accessed June 01, 2018.

4. Takeuchi, Hiroyuki, et al. “Medium-Chain Fatty Acids – Nutritional Function and Application to Cooking Oil”, Freshwater Biology, Wiley/Blackwell (10.1111), 20 Dec. 2007.

The post Can MCT Benefit Your Training appeared first on Breaking Muscle.

What Exactly Is Butea Superba?

Butea Superba, also known as Red Kwao Krua, contains both phytoestrogens and phytoandrogens, which on the surface would make it seem less than ideal for consumption by men. However, what it also possesses is anti-estrogenic compounds which likely offset the effects of the pro-estrogenic components.¹

Proven scientific evidence on Butea Superba is lacking, but the studies that have been conducted thus far indicate that it is primarily used by middle-aged and older men for its pro-erectile properties.

It doesn’t do this by elevating testosterone, but rather DHT, the primary androgenic metabolite of testosterone.² Blood testing following consumption of Butea Superba may indicate reduced testosterone levels, which at first glance may seem alarming but is likely due to increased conversion to DHT. This also explains elevations in liver enzymes and increased spleen weight, which is typically associated with increased levels of androgens in the blood.

In a small-scale human study which lasted for three months and used a dose of 1000 mg per day, it was found that moderate testosterone increases were found to the tune of about 11%, all in men with pre-existing erectile dysfunction. Even though over 80% of the men involved in the study reported improvements to erectile quality, the increases were deemed as not being clinically significant.³

Butea Superba also has been used traditionally by Thai men to treat erectile dysfunction (ED), having been found to have constituents which inhibit an enzyme classified as a cAMP phosphodiesterase, preventing the breakdown and inactivation of the compound cAMP.⁴ Increased levels of cAMP should increase testosterone levels and activate androgen receptors in one fell swoop.

The Effects of Butea Superba

Many people report an increased sense of self while using Butea Superba. This could be due to increased dopamine levels, but it is much more likely associated with elevated levels of DHT. If you’ve ever heard of the alpha male or are yourself an alpha male, higher than normal DHT levels are likely the cause of your confidence and swagger.

While most of its primary uses appear related to increasing libido and sexual function, it is a very good adaptogen which helps buffer stress, improves energy production, and can enhance strength output.

It is also not solely used by men, as it can also be used by women for its energy enhancing effects. However, there is a real risk of the virilization symptoms (occurrence of androgenic side effects) occurring in women due to its androgenic properties. It is believed that consumption of the supplement can help to reduce the effects of stress-mediated depression by restoring the function of the HPA axis.

Notable Findings of Butea Superba

There was a very popular case study that surfaced years ago of a 35-year-old man who experienced heightened androgen levels following use of Butea Superba for a period of time. While it is unknown the exact dose he used, the results of lab tests carried out on him revealed DHT levels to be in the vicinity of 1500pG/mL, whereas the normal range is between 250- 990pG/mL.

Doctors determined that the cause of his elevated DHT levels was due to consumption of Butea Superba, which he only started using as a remedy for hair loss. After stopping consumption of the supplement for just one week, his DHT levels reportedly returned to normal.

Another study (conducted on rodents) found that administration of Butea Superba appeared to have a dose-dependent effect on lowering testosterone.⁵ However, it was found that as testosterone levels got lower, androgenic characteristics became significantly more pronounced. This led to the hypothesis that as serum testosterone levels diminished, it was, in turn, being converted to DHT. The reduction did not appear to be due to testosterone suppression.

The Jury Is Out on Butea Superba

When it comes to conclusive evidence concerning Butea Superba, the jury is out. However, there must be something explaining the reason why Thai men have used it for centuries and still believe in it to this day.

Fighters and aged men seem especially poised to benefit from its use probably as a result of its effects on DHT elevation. The presence of its phytoandrogens and its cAMP boosting effects are the likely reasons behind its efficacy.

On a final note, if you decide you want to supplement with it, be sure to keep an eye on your liver enzyme levels as elevations have been recorded following its use. Be sure to stay away from alcohol and other known triggers of elevated liver enzymes while using Butea Superba.

References:

1. Estrogenic and anti-estrogenic activities of the Thai traditional herb, Butea superba Roxb.[Biosci Biotechnol Biochem. 2010]PubMed-NCBI.

2. Hyperandrogenemia due to ingestion of Butea superba.[Indian J Endocrinol Metab. 2012]PMC-NCBI.

3. Clinical trial of Butea superba, an alternative herbal treatment for erectile dysfunction.[ Asian J Androl. 2003] PubMed- NCBI.

4. Flavonoid and Flavonoid glycoside fromButea superba Roxb and their cAMPPhosphodiesterase Inhibitory Activity.[J. Sci. Res. Chula. Univ.,2000].

5. Androgen disruption and toxicity tests of Butea superba Roxb., a traditional herb used for treatment of erectile dysfunction, in male rats.[Maturitas. 2008] PubMed- NCBI.

The post Exploring the Androgenic Herb Butea Superba appeared first on Breaking Muscle.

When it comes to supplements, most people have heard of the standards, like whey protein and creatine. Most people haven’t heard of glycine, which is surprising, because it’s not new, and the research says it can be very useful.

Glycine is the second most abundant amino acid in the human body, and although not an essential amino acid, most people don’t get have enough of it unless they eat a lot of collagen, gelatin or bone broths. Glycine is abundant in animal tissue, just not the parts we normally eat. It is found in the skin, bones, ligaments and tendons; basically everything except muscle meats.

In the past, eating the whole animal was a given. We simply couldn’t afford to waste any part of the animal. This meant we’d get far more glycine in our diet than we do today. Since eating nose to tail has gone out of fashion, most of us have become deficient in glycine.

Okay so we don’t get enough glycine, whats wrong with that?

The Forgotten Amino

Without glycine it’s very hard to make collagen, the main structural protein needed for bone, cartilage, gut tissue, skin, blood vessels, fascia, and teeth development. Since it’s not very abundant in muscle tissue, we often forget about it.

Everyone wants lots of the amino acids needed for muscle protein synthesis, like leucine. But what connects those muscles? Tendons, ligaments, and fascia. We need healthy joints to train effectively. Weight training increases the demand on ligaments and tendons, normally causing them to become thicker and stronger, but only if they have the right nutrients to do so.^1,2

We all understand that to get bigger and stronger, we should eat lots of protein. But just as protein supplements with incomplete amino acid profiles make it harder to build muscle,³ you’ll struggle to build strong ligaments, tendons, and healthy skin without the right amino acids. This is where glycine comes in. It helps develop the collagen needed for strong ligaments and tendons.

More Benefits of Glycine

But there are more possible benefits to glycine supplementation, as well. When people took 3g of glycine before bed, they reported deeper, more restful sleep.⁴ You should already know how important quality sleep is for fat loss, building muscle, and overall health. Poor sleep increases appetite by 30-45%,⁵ leads to higher levels of muscle loss instead of fat while dieting,⁶ and reduces testosterone levels.⁷ Glycine may also increase alertness and concentration throughout the day.⁸

In healthy adults, 22.5g of glycine boosted growth hormone levels by 360%, though whether this would lead to increased muscle growth is hard to say.⁹ But as growth hormone stimulates muscle protein synthesis and is important for health and development, if you can boost it naturally, you might as well.

You don’t have to get more glycine through a supplement, of course. You could also increase your intake of collagen-based food, such as gelatin and non-muscle meats. However, glycine is cheap and has a sweet taste, so you can use it to replace sugar in tea or coffee, or add it to a pre-workout formula for a boost in growth hormone and to improve joint health.

References:

1. Kubo, Keitaro, Masanori Morimoto, Teruaki Komuro, Hideaki Yata, Naoya Tsunoda, Hiroaki Kanehisa, and Tetsuo Fukunaga. “Effects of plyometric and weight training on muscle-tendon complex and jump performance.” Medicine and Science in Sports and Exercise 39, no. 10 (2007): 1801-1810.

2. Seynnes, Olivier Roger, Robert M. Erskine, Constantinos N. Maganaris, Stefano Longo, Emilie M. Simoneau, Jean-Francois Grosset, and Marco V. Narici. “Training-induced changes in structural and mechanical properties of the patellar tendon are related to muscle hypertrophy but not to strength gains.” Journal of Applied Physiology 107, no. 2 (2009): 523-530.

3. Volek, Jeff S., Brittanie M. Volk, Ana L. Gómez, Laura J. Kunces, Brian R. Kupchak, Daniel J. Freidenreich, Juan C. Aristizabal et al. “Whey protein supplementation during resistance training augments lean body mass.” Journal of the American College of Nutrition 32, no. 2 (2013): 122-135.

4. Inagawa, Kentaro, Takenori Hiraoka, Tohru Kohda, Wataru Yamadera, and Michio Takahashi. “Subjective effects of glycine ingestion before bedtime on sleep quality.” Sleep and Biological Rhythms 4, no. 1 (2006): 75-77.

5. Nedeltcheva, Arlet V., Jennifer M. Kilkus, Jacqueline Imperial, Kristen Kasza, Dale A. Schoeller, and Plamen D. Penev. “Sleep curtailment is accompanied by increased intake of calories from snacks.” The American Journal of Clinical Nutrition 89, no. 1 (2008): 126-133.

6. Nedeltcheva, Arlet V., Jennifer M. Kilkus, Jacqueline Imperial, Dale A. Schoeller, and Plamen D. Penev. “Insufficient sleep undermines dietary efforts to reduce adiposity.” Annals of Internal Medicine 153, no. 7 (2010): 435-441.

7. Leproult, Rachel, and Eve Van Cauter. “Effect of 1 week of sleep restriction on testosterone levels in young healthy men.” JAMA 305, no. 21 (2011): 2173-2174.

8. Yamadera, Wataru, Kentaro Inagawa, Shintaro Chiba, Makoto Bannai, Michio Takahashi, and Kazuhiko Nakayama. “Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes.” Sleep and Biological Rhythms 5, no. 2 (2007): 126-131.

9. Kasai, Kikuo, Masami Kobayashi, and Shin-Ichi Shimoda. “Stimulatory effect of glycine on human growth hormone secretion.” Metabolism 27, no. 2 (1978): 201-208.

The post The Best Amino Acid You’ve Never Heard Of appeared first on Breaking Muscle.

Coenzyme Q10 (CoQ10 or Ubiquinol) has become quite a popular supplement in the past decade or so, especially in aged populations who stand to benefit the most from its consumption. However, many people fail to appreciate the full beauty of this pseudo vitamin, how it improves their life, and how it can be made even better.

Standing next to the side of every superhero is a sidekick—in the case of CoQ10 that often underestimated sidekick is named shilajit, a rather unorthodox exudate that shares a look and consistency of tar, obtained seemingly from rocks native to the Himalayas.

But before we delve into this dynamic duo, let’s take a quick refresher on them, shall we?

The Hero: CoQ10

CoQ10 is a fat soluble co-enzyme, closely related to vitamins and produced naturally by virtually all cells that respire, but of particular density in the mitochondria. CoQ10 is integrally involved in the process of ATP production (ATP is the primary energy currency of mammalian cells), and is an important part of the electron chain transport cycle. This cycle is responsible for the transporting electrons into the mitochondria, where ATP production is the goal.

CoQ10 also does much more however, as it also exerts a powerful anti-oxidant actions on these micro-organelles¹, and is believed to have a strong relationship with the rate of cellular aging.² This effect of increased energy production and oxidation buffering is very beneficial on the heart, helping reduce the rate of cardiovascular death by as much as half.

The Sidekick: Shilajit

Shilajit is interesting to say the least, used for centuries in Ayurvedic medicine and native to the Himalayan regions. With its appearance resembling tar, it can best be considered a gum and a natural organic exudate, associated with a species of cactus endemic to this region.

Modern science has also confirmed the utility of shilajit³, for its role on promoting energy metabolism, reducing inflammation and protecting against numerous neurodegenerative conditions, including Parkinson’s and Alzheimers.⁴ Thus, shilajit is also believed to offset mitochondrial dysfunction, a strongly associated link to aging.

Shilajit and CoQ10 in Tandem

While CoQ10 by itself elicits measurable benefits of mitochondrial health and longevity,⁵ taken in conjunction with shilajit the results are nothing short of phenomenal.

Shilajit, it was found, works synergistically with CoQ10 thanks to its presence of fulvic and humic acid. Humic acid is found in humic compounds, which comprise the organic parts of soil, coal, rock, and more. These two compounds have very different functions, however, as the fulvic acid is believed to be responsible for making the energy extracted by the mitochondria more efficient, while the humic acid component enhances electron chain transport (speeding its transport).⁶

In turn, this makes shilajit comparable to a high-performance fuel additive for your car. Think of it this way; it improves energy efficiency, reduced the harmful and damaging effects of premature wear on the engine (your mitochondria) and promotes efficient buffering of waste materials. This translates to particular benefit on two of the largest energy consumers in our body; the brain and heart,⁷ and justifies why there appears to be such meaningful benefit on these two organs.

But why is it important to address mitochondrial dysfunction? Because, like anything in this life, repeated use leads to breakdown. Supplementation with CoQ10 and shilajit addresses all probable elements of mitochondrial dysfunction, which include:

• CoQ10 supplies the “manpower” that actually promotes electron transfer. Think of this as the literal workforce.
• Shilajit increases the speed of electron transfer
• This makes more electrons available for CoQ10 to transport into the mitochondria.

This Duo Improves Physical Performance

The key to improving your physical performance is to improve the efficiency of ATP production, which is necessary for your body to work at a high aerobic capacity. Under “normal” (or sub-optimal) conditions, the body is able to produce enough ATP to support your vital functions. But following a period of increased workload, things don’t go so well. Because the amount of ATP stored in the body at any one time is of finite quantity (and averages about 85g in a normal bodyweight adult male), it takes time for this production to ensue and for you to be able to continue performing at a high intensity.

Following consumption of exogenous CoQ10 and shilajit, the speed and efficiency of ATP production is increased, so that shorter rest periods are needed to recuperate in between working sets and sessions. So, if you work out multiple days per week, or with back to back sessions, you are bound to appreciate the difference you feel.

This Duo Can Improve Longevity

Longevity is a touchy topic, because it involves multiple gears turning simultaneously to result in a one-sided outcome. However, what is true is the fact that a brain that is experiencing accelerated aging will make you an old biologically, regardless of your chronological age.

In case you haven’t linked the association, diminished mitochondrial energy production has a very strong association with a degenerating brain, with Parkinson’s and Alzheimer’s a stone’s throw away. A growing body of evidence shows that this dynamic duo can actually reverse these changes, one postulated mechanism being an increase in acetylcholine levels in the brain,⁸ with low levels a known associative factor in the brains of Alzheimer’s patients.

Add that to findings like reduced accumulation of proteins in the brain that predispose one to Alzheimer’s, such as the beta-amyloid and tau proteins, and an increase in brain dopamine levels, and what you have is a powerful neuroprotective cocktail.

But no longevity promoting mix would be complete without cardio-protection. We know that the heart benefits from CoQ10 supplementation thanks to reduction of dangerous biomarkers, such as the c-reactive protein, but also for its blood pressure reducing actions⁹ and protective effects in people with cardiovascular disease or heart failure.

If you add shilajit to that mix not only does it favorably alter your heart rate, respiration, and blood pressure, ¹⁰ but can also minimize damage following a heart attack. Damage to heart muscle during a heart attack paves the way for heart failure and a miserable life—don’t wait for that to happen.

References:

1. Duberley KE, Abramov AY, Chalasani A, et al. Human neuronal coenzyme Q10 deficiency results in global loss of mitochondrial respiratory chain activity, increased mitochondrial oxidative stress and reversal of ATP synthase activity: implications for pathogenesis and treatment. J Inherit Metab Dis. 2013 Jan;36(1):63-73.

2. Cadenas E, Davies KJ. Mitochondrial free radical generation, oxidative stress, and aging. Free Radic Biol Med. 2000 Aug;29(3-4):222-30.

3. Karbowski M, Neutzner A. Neurodegeneration as a consequence of failed mitochondrial maintenance. Acta Neuropathol. 2012 Feb;123(2):157-71.

4. Maruszak A, Zekanowski C. Mitochondrial dysfunction and Alzheimer’s disease. Prog Neuropsychopharmacol Biol Psychiatry. 2011 Mar 30;35(2):320-30.

5. Lanza IR, Nair KS. Mitochondrial function as a determinant of life span. Pflugers Arch. 2010 Jan;459(2):277-89.

6. Visser SA. Effect of humic substances on mitochondrial respiration and oxidative phosphorylation. Sci Total Environ. 1987 Apr;62:347-54.

7. De Pauw A, Tejerina S, Raes M, Keijer J, Arnould T. Mitochondrial (dys)function in 15. adipocyte (de)differentiation and systemic metabolic alterations. Am J Pathol. 2009 Sep;175(3):927-39.

8. Schliebs R, Liebmann A, Bhattacharya SK, et al. Systemic administration of defined extracts from Withania somnifera (Indian Ginseng) and Shilajit differentially affects cholinergic but not glutamatergic and GABAergic markers in rat brain. Neurochem Int. 1997 Feb;30(2):181-90.

9. Sander S, Coleman CI, Patel AA, et al. The impact of coenzyme Q10 on systolic function in patients with chronic heart failure. J Card Fail. 2006 Aug;12(6):464-72.

10. Joukar S, Najafipour H, Dabiri S, Sheibani M, Sharokhi N. Cardioprotective effect of mumie (shilajit) on experimentally induced myocardial injury. Cardiovasc Toxicol. 2014 Sep;14(3):214-21.

The post Leverage the Power of CoQ10 for Longevity and Physical Performance appeared first on Breaking Muscle.

And that’s exactly why we’ve embarked on a journey to educate you on the best alternative pre-workout boosters, which are cheaper, effective, and in many instances damn good for you! Ready? Let’s get down to it.

Cacao

If this sounds like cocoa to you, that’s probably because it is (sort of). Cacao powder is unrefined “cocoa extract” containing the active constituents and being devoid of artificial preservatives. Many of the benefits of cacao consumption and supplementation is due to the presence of a flavonoid known as epicatechin.

The main effect that makes epicatechin especially attractive for pre-workout use is that it improves blood flow. We all know that one feature of a good pre-workout is its ability to enhance blood flow, allowing nutrients and oxygen to reach muscle cells in a timely manner, as well as aiding removal of toxins and waste. This allows the muscles to buffer fatigue better, and thus improves performance. Studies have shown that cacao increases blood flow throughout the body. ¹

Cacao also contains moderate levels of caffeine and other xanthine stimulants and that increases energy and motivation during your workout or other physical pursuits. Be sure to get a high quality cacao or epicatechin supplement to experience the potential of this sleeping beast.

MCT Oil

Also known as medium chain triglycerides, these fats are unique in the way they are metabolized. Found abundantly in coconut oil, MCTs are metabolized in the liver where they form ketone bodies—compounds that act as alternative energy sources for the body, especially when on a very low carbohydrate diet. MCTs provide consistent energy supply during your workout in the form of ketones, and prevent premature fatigue or failure mid-set. MCTs have also demonstrated in studies the potential to suppress fat storage, making it an even more attractive option for pre-workout nutrition. ²

Exogenous Ketones

Exogenous ketones are a relatively new development. This is simply introducing external ketones, or ketone forming bodies, into circulation. The advantage of using exogenous ketones is the ability to provide consistent energy and improve performance, even when not on a low carb diet.

Carbohydrates are ideal for high intensity work, but ketones may be better in maintaining lower intensity effort over a longer period of time, such as for endurance. Exogenous ketones also show promise in delivering anti-inflammatory effects, meaning faster recovery following a workout along with less pain. Just keep in mind that more studies need to be undertaken to definitively confirm these benefits.

These are Worth a Try

If you are concerned about the artificial preservatives that are packed into big brand pre-workout supplements, give the three mentioned above a whirl. You may find yourself loving their effects after all, and you may not want to go back to overhyped brands.

References:

1. “Protective effects of flavanol-rich dark chocolate on endothelial function and wave reflection during acute hyperglycemia“, Hypertension, 2012, PubMed- NCBI.

2. “Dietary medium-chain triacylglycerols suppress accumulation of body fat in a double-blind, controlled trial in healthy men and women“, Journal of Nutrition, 2001, PubMed-NCBI.

The post Pump Up the Volume: Alternative Pre-Workout Boosts that Spare Your Wallet appeared first on Breaking Muscle.

“Kids are taking creatine!”

Cue the scary music.

The paint was still fresh on the “Welcome to 2017” sign when several major news sources decided to kick off a fresh New Year with stale old news:

“Kids are taking creatine!”

Cue the scary music.

These articles are a response to a study published in the journal Pediatricswhich found that two-thirds of health store representatives (think GNC and Vitamin Shoppe) were recommending creatine to an adult male caller who claimed to be 15 years old.¹

The central claims are that creatine is not safe, parents are ignorant, and unscrupulous supplement salesmen lead unwitting teens to blindly consume this dangerous substance. These articles are perfect examples of both common misconceptions about creatine and poor media reporting on fitness issues, so let’s break down the claims.

“Creatine Is Labeled as Unsafe for Teens, but They’re Still Selling It!”

Despite every article’s insistence, there is no warning label on pure creatine products that forbid its use for teens. You can even check out Best Creatine list for a great option for teens. When faced with a striking claim, it’s important to remember how lucky we are to live in the modern era where, empowered by the internet and common sense, we can do our own fact-checking.

A quick Google search would verify that the top products on the list come without the dire warnings these authors suggest. One of the top three (MuscleTech Platinum Creatine) makes no mention of adolescents, while the other two contain only the general disclaimer to “check with a qualified health care professional… if you are under 18 years of age.”

“It’s Never Been Studied!”

This is also false, though there is a grain of truth to it. A quick look into PubMed reveals at least four studies on short-term creatine intake in athletic teens, showing modest performance increases with no reported side effects besides slight water-weight gain.^{2, 3, 4, 5} It has also been used as a long-term treatment (>4 months) or aid-to-treatment in adolescents with leukemia,⁶ post-tramautic-brain-injury headaches,⁷ and Duchennes muscular dystrophy,^{8, 9} again without side effects. This is certainly not enough to declare creatine universally safe for adolescents, but it’s certainly been studied and the results align with those found in adults.

Any time you’re faced with the line: “No one is talking about this,” or “No one has ever studied this,” ask yourself this question: “Is it likely…?” In this case, “is it likely that no one has investigated one of the most popular sports supplements on this planet and its effect on competitive teenage athletes?” If the answer is ‘no,’ then consider it skeptically.

“How Dare You Defy the Experts!”

This sentiment is expressed in every article, and the American Association of Pediatrics does recommend against performance-enhancing supplements for youth, including creatine. However, be wary any time someone shouts: “Experts agree!” Consider these recommendations in light of the bigger picture:

• Other experts like the International Society of Sports Nutrition have a more nuanced position, allowing that creatine could be useful for some teen athletes.¹⁰
• Creatine is naturally found in meat products and is produced within the body.
• The clinically reported side effects of correctly dosed creatine among healthy young adults (18-25) are rare and minor. The old myth that creatine ‘wrecks the kidneys’ is simply untrue, and most anecdotes can be explained as interactions with pre-existing conditions or false correlation. When there are true major incidents, they are so astronomically rare that each event makes news. The only common side effects are slight water-weight gain and stomach upset.
• 18 is not a magical number. It’s only used as a ballpark figure because most athletes have completed puberty by 18. Even if we take the stance that one should wait for maturity before eating anything processed in a lab (good luck with that one in today’s food market), athletes may reach physical maturity as early as 15 years old and recommendations can be safely individualized.
• There is no plausible mechanism that would cause a teen to be harmed by creatine in a way that an adult would not. Creatine is not a hormone or prohormone and does not appear to affect hormone production. It’s tolerated well by most people, and as mentioned above, the few times it’s been studied in adolescents, no negative effects were observed.

“Kids Are Using It Even More Nowadays!”

This idea comes from the NPR article on the topic and is both a scare tactic and an argument. It implies that creatine is a health epidemic waiting to happen, its horrors hidden by the fact that kids didn’t use it much in the past. Unfortunately, the article cites a study that doesn’t actually say that. The study took an unrepresentative sample: all drawn from 1 state, “almost 20% Asian youth,” and “largely of lower economic status.”¹¹ So any comparison to previous national studies is impossible. The study itself cites previous work which suggests steroid use among adolescents today is half of what it was at its peak in 2000-2002 (creatine use was not investigated in the cited comparison studies, which is another issue entirely).

I don’t necessarily blame the journalist here, who likely only read the study’s abstract, because the authors of the study misrepresented their results, saying this in their abstract:

“The use of muscle-enhancing behaviors is substantially higher than has been previously reported and is cause for concern.”

Weasel-wording of this caliber is unfortunately common in this field, since research often won’t get published if it’s not novel or interesting. There is only one response: if you can’t read the full content of the study or get a review from someone you trust, tune out the instant you read the phrase “a study says…”

“It Could be Adulterated With the Real Dangerous Stuff!”

Unfortunately, this does happen with some supplements. However, it is radically uncommon for creatine. Several investigations into powdered creatine monohydrate show minimal detectable organic contamination, and most of that is creatinine (creatine which has broken down and is not effective but is harmlessly processed by healthy kidneys).^{12, 13} Also, with over a quarter of college athletes using it (and relatively few drug test fails), it seems unlikely that adulteration is terribly common when sticking to reputable sources.

“Be careful, but you’re probably all right” doesn’t make for great clickbait, so news sites ‘spice up’ the potential risk. The CNN article gets a dishonorable mention for using this sort of scare tactic. A video at the top of the page opens up with this line:

“More Americans are taking dietary supplements, and according to a new study by federal health experts, many of them are ending up in the emergency department!”

Gasp! However, the video is completely unrelated to the article, discussing the results of an entirely different study measuring emergency room visits for all supplements. This included herbal supplements and diet pills, which account for the vast majority of supplement-related ER visits and which are notorious for adulteration and false content labeling. Dramatic? Yes. Relevant? Not really.

The only way to get around this is to be skeptical of generalities. If the author uses “supplement” instead of “creatine,” why aren’t they being specific? If they cite a study and don’t link it, what are they trying to hide?

Creatine and Teens

It is human nature to outweigh losses over gains, and to fixate on the uncommon anecdote over the banal statistic. It’s how people can be terrified of shark attacks yet fail to check their rearview mirror when changing lanes. Dr. Ruth Malanaik, the lead author of the study that inspired these articles, expresses this sentiment well: “There’s no need to rush the game of muscle mass, which can be added slowly and healthfully through clean living, a good diet, and exercise.”

Tell that to a 17-year old kid fighting for a college scholarship or a state championship. Tell them they shouldn’t take creatine because their goals of becoming a world-class athlete are ‘rushing,’ and they need to ‘take it slow’ despite the competition. Tell them that, even though there’s no evidence that creatine will harm them. Good luck.

A physically mature and active high school student is far more likely to suffer an ACL tear, broken bone, or concussion while playing their sport than to be hospitalized by creatine. The evidence shows that creatine provides a small reward with incredibly low risks. Instead of shoving our heads in the sand and giving an unconditional “No,” why not address the issue like mature adults and minimize what risk there is? If you have an athlete who comes to you asking about creatine, my recommendations lie close to the ISSN’s:

• Wait until the athlete is physically mature.
• Only recommend it with the consent and awareness of the athlete’s parents and team staff.
• Restrict use if the athlete has pre-existing kidney dysfunction.
• Recommend creatine only to those likely to see a positive effect: athletes in strength, sprint, and high-intensity team sports.
• Stick to the ‘slow load’ dose of 3-5 grams per day.
• Stick to powdered creatine monohydrate from a reputable source, rather than periworkout mixes that have creatine listed as an ingredient. These mixes are more often adulterated and often have an ineffective dose of creatine to begin with (usually just 1 gram or mixed in a ‘proprietary blend’ so that you don’t actually know how much you’re getting).
• Monitor intake as well as signs of dehydration and stomach upset, the most common side effects.
• Inform athletes how it works: creatine won’t feel like anything (there won’t be any ‘pumps’ or skin tingling). The effects accrue over time in conjunction with effective training. Most importantly, “more is not better.” In the long term, 20 grams a day won’t do more for you than 5.
• Use creatine as an incentive and reward: “Get your diet and sleep dialed in, put out in training, and earn it.” Since the big three (diet, training, and recovery) drive the biggest gains, they need to come first.

On The Media and Not Being Lied To

As for reading media reports on health, there are no easy answers. Studies can be biased, and even when study authors report their findings clearly and accurately, the telephone game virtually guarantees the final result will be a bungle.

Most mainstream health columnists are not informed science professionals but journalists and English majors who, though well-meaning and skilled at their craft, don’t have the time, background, or interest to present an informed challenge to their sources. Even having an M.D. as an author doesn’t guarantee the article will be nonsense-free (I’m looking at you, Forbes).

I’ve written before about sifting through media nonsense, but the more I read, the more I’m convinced that your best bet is to skip the major news sources entirely when it comes to health and fitness. Find reputable, informed professionals you can trust and sources that care about the facts. Get used to reading long-form articles rather than short summaries, which are often too short to contain the nuance and context a subject deserved. Above all else, be skeptical.

More reasons to ignore the media:

Nobody Is Doomed to be Fat

References

1. Herriman, Maguire, Laura Fletcher, Alexis Tchaconas, Andrew Adesman, and Ruth Milanaik. “Dietary supplements and young teens: misinformation and access provided by retailers.” Pediatrics (2017): e20161257.

2. Dawson, Brian, Vladich, Tood, Blanksby, Brian. “Effects of 4 weeks of creatine supplementation in junior swimmers on freestyle sprint and swim bench performance.” The Journal of Strength & Conditioning Research 16.4 (2002): 485-490.

3. Mero, Antti A., et al. “Combined creatine and sodium bicarbonate supplementation enhances interval swimming.” The Journal of Strength & Conditioning Research 18.2 (2004): 306-310.

4. Juhász, Imre, et al. “Creatine supplementation improves the anaerobic performance of elite junior fin swimmers.” Acta Physiologica Hungarica 96.3 (2009): 325-336.

5. Silva, A. J., et al. “Effect of creatine on swimming velocity, body composition and hydrodynamic variables.” Journal of Sports Medicine and Physical Fitness. 47.1 (2007): 58.

6. Bourgeois, Jacqueline M., et al. “Creatine monohydrate attenuates body fat accumulation in children with acute lymphoblastic leukemia during maintenance chemotherapy.” Pediatric Blood & Cancer 51.2 (2008): 183-187.

7. Sakellaris, George, et al. “Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study.” Acta Paediatrica 97.1 (2008): 31-34.

8. Tarnopolsky, M. A., et al. “Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy.” Neurology 62.10 (2004): 1771-1777.

9. Felber, Stephan, et al. “Oral creatine supplementation in Duchenne muscular dystrophy: a clinical and 31P magnetic resonance spectroscopy study.” Neurological Research 22.2 (2000): 145-150.

10. Buford, Thomas W., Richard B. Kreider, Jeffrey R. Stout, Mike Greenwood, Bill Campbell, Marie Spano, Tim Ziegenfuss, Hector Lopez, Jamie Landis, and Jose Antonio. “International Society of Sports Nutrition position stand: creatine supplementation and exercise.” Journal of the International Society of Sports Nutrition 4, no. 1 (2007): 6.

11. Eisenberg, Marla E., Melanie Wall, and Dianne Neumark-Sztainer. “Muscle-enhancing behaviors among adolescent girls and boys.” Pediatrics 130.6 (2012): 1019-1026.

12. Moret, Sabrina, Annalisa Prevarin, and Franco Tubaro. “Levels of creatine, organic contaminants and heavy metals in creatine dietary supplements.” Food Chemistry 126.3 (2011): 1232-1238.

13. Brudnak, Mark A. “Creatine: are the benefits worth the risk?” Toxicology Letters 150.1 (2004): 123-130.

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