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Top 12 Best Creatine for Runners That Actually Work

If you’ve been training for any length of time, you’ve probably heard of creatine. It is one of the most widely used- and widely studied- bodybuilding supplements on the market. In fact, while many of the other supplements may have a few studies that support their use, creatine is backed by hundreds of studies. Your body produces creatine naturally, so when you take it, you’re not putting anything synthetic in your system.

As mentioned, it is one of the most widely used supplements in the fitness world- protein powder is the first. There are millions of athletes all around the world that use it because it increases muscle mass, reduces recovery times following injuries or intense workouts, and improves endurance.

If you are just getting started with fitness supplements and you go out to buy a creatine supplement, you are likely to be overwhelmed by the options. One very important thing to keep in mind is that not all creatine supplements are created equal. There are lots of things that can affect its efficacy, including the dosage, the type of creatine used, and the quality of the creatine.

That being said, you don’t have to stress over it. We’ve taken the time to do the research and created a list of what we feel are the 12 best creatine options for runners. Most of the products on our list are powders – but there are a couple that are available as capsules. Most people do choose the powdered options, but there are some people who find the capsules more convenient.

However- before we reveal our top picks, we want to help you understand more about creatine. We want to explain exactly what it is and how it works, the benefits and side effects, who should take it, and the types of creatine you will encounter.

By the time you reach the end of this article, you’ll know everything you need to know about creatine and you’ll have some products in mind when you head to the fitness supplement store to try one.

What is Creatine?

As we’ve already mentioned, your body naturally produces creatine, so you’re not putting anything synthetic in it when you take a creatine supplement. However, you may not know what components are found in creatine and why it’s so important.

From a chemical standpoint, creatine is made up of three amino acids: methionine, arginine, and glycine. Your body needs these amino acids to provide fuel to your muscles. Without them, your muscles will be weak and you won’t have the energy you need to do anything. Creatine is also used to give your muscles a boost when engaging in quick movements.

Research indicates that taking creatine supplements on a regular basis will improve your lifting strength and sprint speed as well.

How Does Creatine Work?

In the world of health and fitness supplements, there are some that are difficult to understand. However, creatine is not one of these. When you take a creatine supplement, you can positively affect muscle contractions and other physical processes.

Your body contains adenosine triphosphate, also known as ATP, which is used by the body as a fuel source. However, you only produce just enough to handle your day-to-day tasks. Creatine is a precursor to ATP, so by taking a creatine supplement, you increase your ATP levels as well, which increases your energy. Creatine increases the amount of phosphocreatine in your muscles, which converts to ATP to enhance your athletic performance.

Studies have proven that by introducing creatine to your body via supplementation, your recovery and training intensity is substantially improved.

Who Should Use Creatine Supplements?

Many people believe that creatine supplementation is for bodybuilders, weightlifters, and other serious athletes that want to increase their strength. However, when you really take the time to consider the various benefits offered by creatine, anyone that wants to develop lean muscle mass, improve muscle recovery, or improve joint or brain health – including runners – can benefit from taking a creatine supplement.

If any of the following applies to you, it might be a good idea for you to consider adding creatine to your training regimen.

  • Want to enhance workouts
  • Want to improve recovery following injury or intense physical activity
  • Want to enhance muscle mass/strength
  • Want to increase lean muscle mass
  • Want to boost brain power and improve cognition

If you are interested in using a nutritional supplement to improve your overall performance, creatine is definitely the right choice.

Who Should NOT Use Creatine Supplements?

Again, while it’s true that creatine has been deemed safe for healthy adults, there are some individuals that should not take creatine. If you have kidney or liver disease or diabetes, you should not take creatine. If you have been diagnosed with heart disease, you should consult with your physician or other healthcare professional to determine if it’s safe for you to use it- though there is some research indicating that it may actually support heart health.

Though physicians often recommend creatine for older patients to support joint health, it may not improve strength or build muscle in patients over the age of 60.

At this time, it’s unclear how creatine will affect an unborn or nursing baby. Therefore, women who are pregnant or breastfeeding should not use creatine.

Finally, health and fitness supplements should never be given to children unless under a doctor’s recommendation and guidance.

Types of Creatine

Of course, before you go out shopping for a creatine supplement, it’s important that you know what is out there. This will help you make a decision on the best one for you. Many consumers choose products that contain creatine monohydrate because this is the most readily available and it is the form that is used in most of the research studies for running. However, some of the other options also provide health benefits. You will also find that some of the products on the market contain several different types of creatine in them. Let’s explore the 5 basic types of creatine you will encounter.

Creatine Monohydrate

As mentioned, most people choose a creatine supplement made with creatine monohydrate because it is the most readily available. Most manufacturers use this in their formulations because it’s the one with the most research to back it up. Most of the products on our list are made with this form of creatine- though you may find other forms along with it in some products. Most of the research on creatine monohydrate indicates that it is superior to other forms.

Creatine Magnesium Chelate

The second form of creatine we’ll look at is creatine magnesium chelate. In this type of creatine, a creatine molecule is attached, or chelated, to a magnesium molecule. There are some studies that indicate when creatine is attached to magnesium, the body absorbs and processes it quicker than it does other forms. However, studies confirm that creatine monohydrate is the superior form.

Creatine Ethyl Ester

The third type of creatine we’ll explore is creatine ethyl ester. In fitness circles, this form of creatine is often referred to as CEE. It is formed when a creatine molecule is united with an ester molecule. The reason for this union is to increase the bioavailability of the creatine and improve absorption. Again, there are some experts who believe this to be easier on the body- but further research indicates that there’s really no difference between the two and since creatine monohydrate is less expensive and easier to find, it’s the superior form.

Creatine Hydrochloride

The fourth type of creatine is creatine hydrochloride, often referred to as creatine HCl. In this type of creatine, hydrochloride molecules are united with the creatine molecules, which increases the water solubility of the creatine. Some believe this means it’s easier on the body to digest and absorb. If you typically have digestive upset when using creatine, this may be better for you to use- but otherwise, research shows that creatine monohydrate is better.

Buffered Creatine

The last type of creatine we’ll explore is buffered creatine. This form of creatine has a higher pH, which means it doesn’t break down as quickly, which means it is released into the body in a prolonged manner. The two most common brands are Cre-Trona and Kre-Alkalyn. Some believe it’s the best type of creatine due to the fact that it’s sustained instead of a quick release. However, most studies still indicate that creatine monohydrate is superior.

As you can see, there are several types of creatine on the market- but creatine monohydrate is the one that we know the most about. It is the one that is most often used in studies and is usually the primary ingredient in creatine supplements. Plus, it’s much more affordable than the other options.

Top 12 Best Creatine for Runners Reviews

Now that we’ve explained more about creatine and how it works, as well as the different types of creatine, let’s explore our reviews of what we feel are the top 12 best creatine for runners.

XWERKS Lift

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XWERKS Lift is a simple creatine supplement that provides users with what they want- creatine. It does not hide under a fancy list of ingredients to look magical. Instead, it is a simple, unflavored creatine monohydrate that you can add to water, pre-workout drinks, protein shakes, and pretty much anything else you might consume before or after your workout.

It is made with micronized creatine monohydrate, which means the creatine has been processed into smaller pieces. This product promises to build lean, strong muscle mass and the micronization is what makes it ideal for general muscle building. Additionally, though not all creatine supplements improve athletic performance, since the creatine in this formulation is micronized, it has an advantage over other products.

The reason we put this first on our list is because it provides users with substantial increases in power and strength without additional ingredients. One scoop of XWERKS Lift contains 5 grams of creatine, which is ideal. Each container offers 80 servings.

Product TypePowder
IngredientsCreatine Monohydrate
Cost/Servings$39/80 servings
Side EffectsNo side effects
Dosage1 scoop daily

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Steel Supplements ATP-Fusion

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Steel Supplements ATP-Fusion has been formulated to help users build lean muscle mass without causing water retention or bloating. It is made to be used daily- even on rest days- to increase energy, improve recovery, promote healthy cognition, and increase strength. For best results, users should take 2 capsules each day- 1 prior to working out and 1 following the workout.

Product TypeCapsules
IngredientsBuffered Creatine Monohydrate
Cost/Servings$30/60 servings
Side EffectsNo side effects
Dosage2 capsules daily

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Beast Sports Creature Creatine

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Beast Sports is known for their attractive packaging and their Creature Creatine does not disappoint. Of course, this product is more than their package- it is also effective for boosting muscle mass. Many of the other creatine supplements on the market are unflavored- but this one offers some interesting ones, such as cherry limeade, pink lemonade, and citrus, along with some others to give users variety so they don’t become bored with their supplement.

Beast Sports Creature Creatine will improve your muscle performance, so you can expect to easily promote better sprinting, enhance lean muscle mass, and improve your bench press ability. Of course, you still have to put in the work, but Creature Creatine will lay the foundation. This product contains a combination of five types of creatine:

  • Creatine monohydrate
  • Di-Creatine malate
  • Creatine anhydrous
  • Crea-Trona
  • Creatine gluconate

It’s important to note that while you do have a variety of flavors in the powdered form, you can also get Creature Creatine in capsule form. You only need one scoop of powder with a glass of water- but for best results, it should be taken prior to and following your workout. This product offers a high dose of creatine monohydrate per serving, which is one of the reasons we included it on our list.

Product TypePowder or Capsule
Ingredients
  • Creatine Monohydrate
  • Creatine Anhydrous
  • Di-Creatine Malate
  • Creatine Gluconate
  • Crea-Trona
  • Cost/Servings$30/30 servings
    Side EffectsNo side effects
    Dosage2 scoops daily (1 before and 1 after working out)

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    Transparent Labs Creatine HMB

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    Transparent Labs Creatine HMB is made with creatine monohydrate and HMB. It is free from dyes, artificial sweeteners, unnecessary fillers, and harmful additives. When combined, these two ingredients have shown to reduce fat, prevent the loss of lean muscle, enhance strength, and increase endurance.

    This product is available in 5 fruity flavors: Peach Mango, Watermelon, Strawberry Lemonade, Orange, and Tropical Punch. If you don’t care for flavor, there is an unflavored option as well.

    Each container offers 30 scoops and costs $44.99.

    Product TypePowder
    Ingredients
  • Creatine Monohydrate
  • HMB
  • Bioperine
  • Cost/Servings$44.99/30 servings
    Side EffectsNo side effects
    Dosage1 serving daily

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    Crazy Nutrition CRN-5 Creatine

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    CRN-5 Creatine by CrazyNutrition is a high-quality creatine option. Each container offers 30 scoops, with a larger scoop size of 10.3 grams. This formula promises to ease heavy lifting and improve pumps. In addition to improving workout sessions, this product will improve your recovery. This creatine product has earned a place among the few supplements that have captured the attention of consumers. In order to make sure their formula stands out, CrazyNutrition uses five types of creatine:

    • Creatine monohydrate
    • Creatine HCl
    • Creatine Ethyl Ester
    • Creatine Citrate Pyruvate
    • Tri-Creatine Malate

    The combination of these five types of creatine make this one of the best options on the market. Additionally, most users report that they don’t experience the side effects that come with other creatine supplements.

    CRN-5 by CrazyNutrition is considered a premium supplement that provides all of the typical benefits associated with creatine. If you’re looking for a high-quality micronized creatine monohydrate, this is definitely worth considering.

    Product TypePowder
    Ingredients
  • Creatine Monohydrate
  • Creatine HCl
  • Creatine Ethyl Ester
  • Creatine Citrate Pyruvate
  • Tri-Creatine Malate
  • Cost/Servings$49/30 servings
    Side EffectsNo side effects
    Dosage1 serving daily

    SHOP HERE

    Optimum Nutrition Micronized Creatine Powder

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    Optimum Nutrition is another well-known and loved supplement brand. They have a great reputation for bringing quality supplements to the market. Their micronized creatine powder promises to enhance your body by increasing muscle size and pushing your performance and strength to new limits. In order to increase ATP recycling, you should consume one scoop of this each day.

    If your goal is muscle development, you will be glad to know that there are no carbs or calories in Optimum Nutrition’s Micronized Creatine Powder. Plus, there are no fillers, so you can be sure you’re only getting pure creatine monohydrate.

    Optimum Nutrition Micronized Creatine is a standard creatine supplement, offering creatine monohydrate- which is the superior form. The best part is, it’s micronized, making it even better and easier for your body to digest and use. Plus, the creatine dosage is higher with this option than with some of the others.

    Product TypePowder
    IngredientsCreatine Monohydrate
    Cost/Servings$10.95/
    Side EffectsNo side effects
    Dosage1 serving daily

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    NSP Nutrition Muscle Power Creatine

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    Muscle Power Creatine from NSP Nutrition puts the needs of its users to get quick results front and center. This creatine supplement offers 5 grams of creatine per scoop like many of the others, but it seems that users experience quicker fat loss as well as increases in strength and muscle mass with this product.

    The supplement is available for as little as $28, with creatine monohydrate being the source of creatine. Also, it has no fillers, meaning consumers can increase their strength and energy with better performance during workout sessions.

    Product TypePowder
    IngredientsCreatine Monohydrate
    Cost/Servings$28/30 servings
    Side EffectsNo side effects
    Dosage1 serving daily

    SHOP HERE

    Performance Lab Maintain

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    Performance Lab Sport Maintain is a capsule form of creatine monohydrate that promises to increase muscle growth in and out of the gym. It is formulated for daily use to help users maintain power, endurance, and strength. Though the creatine content may not equal what you’d find in a powdered form, it doesn’t have to be mixed with anything. Simply grab a glass or bottle of water and swallow them. For best results, you’ll need to take several capsules each day, 6 to 10 to be exact. A 6-capsule dose contains approximately 3,000 milligrams of creatine.

    Product TypeCapsules
    Ingredients
  • Creatine
  • Beta-Alanine
  • Cost/Servings$44/up to 10 servings
    Side EffectsNo side effects
    Dosage6 to 10 capsules daily

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    Cellucor Creatine Monohydrate

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    If you’ve been in the fitness arena for any length of time, you’ve probably heard someone mention the Cellucor name. In fact, they’ve been around so long and have been so popular, even if you’re new to the fitness arena, you’ve likely heard of them. There is a lot of hype surrounding this creatine formula, but it’s worth it. Each container offers 72 servings and only costs $20- so you get the support you want and need even when you’re on a budget.

    By taking this micronized creatine monohydrate daily, you will support digestion and improve how quickly your body absorbs it. At this time, Cellucor is one of the top selling supplements on the market.

    Product TypePowder
    Ingredients
  • Creatine Monohydrate
  • Betaine Anhydrous
  • Disodium Phosphate
  • Cost/Servings$20/72 servings
    Side EffectsNo side effects
    Dosage1 serving daily

    SHOP HERE

    Elm & Rye Creatine

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    Elm & Rye is a company that is fairly new to the world of fitness supplements. However, they have definitely made a solid effort. They have a great reputation for providing consumers with everything they need to improve muscle strength and increase physical performance. Additionally, the balance of nutrients eliminates the muscle fatigue that typically comes with an intense workout session.

    This product comes in capsule form and users are instructed to take 2 capsules daily with water. Unfortunately, you get a much lower dose of creatine with this product: only 1,400 milligrams. However, it can still help you reach your goals.

    Product TypeCapsules
    IngredientsCreatine Monohydrate
    Cost/Servings$50/30 servings
    Side EffectsNo side effects
    Dosage2 capsules daily

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    Ghost Lifestyle Size

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    Ghost Lifestyle is a newer company to the supplement market- but they are very quickly establishing themselves as a go-to. Their creatine formula contains creatine monohydrate and beta-alanine. Plus, it is vegan-friendly, gluten-free, and sugar-free. There are several flavors to choose from, including Sour Watermelon, Natty, Mango, and Lime- so you have options. Each container offers 30 servings, with 15 grams of creatine each. You can be sure that you will quickly gain muscle with Ghost Lifestyle Size.

    Product TypePowder
    Ingredients
  • Creatine Monohydrate
  • Beta-Alanine
  • Cost/Servings$44.99/30 servings
    Side EffectsNo side effects
    Dosage1 serving daily

    SHOP HERE

    Onnit Creatine

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    Onnit is known for providing quality supplements to consumers who care about their fitness. Their creatine formula is no different. They use creatine monohydrate in their formula to increase athletic performance and strength at a budget price. You don’t have to worry about breaking the bank with this one.

    Product TypePowder
    IngredientsMicronized creatine monohydrate
    Cost/Servings$15/30 servings
    Side EffectsNo side effects
    Dosage1 scoop daily

    SHOP HERE

    How We Chose Best Creatine for Runners

    As we mentioned previously, creatine is one of the most common ingredients found in fitness supplements and is the most widely used and studied standalone supplement on the shelf. Unfortunately, since there are so many options, it’s hard for the average consumer to figure out the differences in products. Additionally, there are some supplements that promise you the moon, but don’t even deliver the stars. That is why we created this list- so you don’t have to stress over choosing the right one.

    Below, we’ll explain the criteria that we used to choose the best creatine for runners to create this list.

    Price/Value

    Most creatine supplements are affordable. Even buying a high-quality formula isn’t going to put too much stress on your budget. In fact, some of the products we’ve listed here are as low as $0.50 per serving. Though we did include a few higher priced options, we tried to avoid those that were overly expensive. You will find options to fit every budget because we understand that some people only have $10 to spend, while others have $100+ to spare.

    Creatine Types

    As we mentioned before we went through the reviews, there are several different types of creatine on the market. Most of the products on our list are made with creatine monohydrate because research has shown that it is the superior form. That being said, we also offered a few options that include several types of creatine to provide users with a more balanced approach. Some types of creatine absorb quickly, and others are more of an extended release. There are some who believe the products with multiple creatine types are best because they provide the user with maximum benefits.

    Transparency in Labeling

    In order to enhance your energy and performance, it’s important that you understand the label. Unfortunately, since supplements are not regulated by the FDA, there are some companies that are not honest with their ingredients. They try to hide behind a “proprietary blend” or just don’t list all of the ingredients or the dosages of those ingredients. The products we chose are from manufacturers known for their honesty and transparency in labeling.

    Before you purchase a pure creatine monohydrate, make sure to check the label so that you know the dosage that is included in it.

    Track Record of the Manufacturer

    As you know, creatine supplements have been around for a long time and some of the manufacturers have been in the industry from the beginning. Every now and then, we have new companies come in. However, the age of the manufacturers didn’t have much influence on their place on our list- but the track record they have for producing quality supplements while they’ve been on the market is what counts.

    Mixability/Texture

    As you can see, creatine supplements can be found in powdered form and capsules.

    There are some people who prefer capsules because they’re easy to swallow. Then again, others prefer the powders because of the flavor options. Unfortunately, there are some that are clumpy or grainy when you try to mix them with a beverage. This makes them hard to enjoy. The powdered options on our list all mix into a smooth, delicious beverage, which makes them easier to stomach.

    Honesty in Advertising

    Just as we expect a company to be honest in their labeling, we also expect them to be honest in their advertising. There are some companies that promise to provide you with massive muscle gains overnight- which simply isn’t true. Then, there are some that promise to provide you with results with little to no effort on your part- again, not true. You must put in the effort, and you must give it time. We chose products that are honest in their claims for what they can do for you.

    Effective Dosages

    According to the experts, in order for a creatine supplement to be effective, each serving should contain 3 to 10 grams of creatine. On average, you’ll find 4 to 5 grams, which is effective. If a product contains less than this, it may not give you the results you seek within the time you expect.

    Micronized Creatine/Absorbability

    As you can see, many of the products on our list contain micronized creatine. This allows the body to digest and absorb it more efficiently, since the particles are smaller.

    Minimal Fillers/Additives

    The point of using a creatine supplement is to get the support and energy your muscles need to get bigger and stronger. Most of the time, consumers that are using creatine are not looking for protein or stimulants. This is why most of the products on our list contain only creatine and nothing else. The one exception to this rule is electrolytes because they are beneficial for hydration. When a product contains a lot of different ingredients, it dilutes the effectiveness of the creatine- so it becomes pointless to use it.

    Advantages & Disadvantages Associated with Creatine Supplements

    If you are interested in adding a creatine supplement to your workout regimen, it’s important that you look at both sides of the coin. You want to find out the advantages and disadvantages associated with it. Overall, research has proven creatine to be safe and effective for improving athletic performance in a variety of ways. However, that being said, we’ll explore some of the advantages and disadvantages of this supplement so that you can be a better informed consumer.

    Advantages of Creatine Supplementation

    We know that creatine supplementation offers a lot of benefits when it comes to overall athletic performance. We’ll explore some of those advantages here:

    Increases Efficacy of Bodybuilding Sessions

    When it comes to weightlifting, if your goal is to increase your strength and power, a creatine supplement can help you reach that goal. According to the experts, creatine increases muscle mass gains. Therefore, creatine supplementation increases the efficacy of your bodybuilding sessions. After all, if your muscles are bigger, you have more power to lift heavier weights.

    Increases Growth of Muscles

    As mentioned, creatine helps increase the size, power, and efficiency of your muscles. In fact, according to the experts, individuals that use a creatine supplement regularly experience a 5 to 15% growth.

    Improves Results from Workout Sessions

    Since creatine increases strength and power, individuals who use a creatine supplement experience better results from their workout sessions.

    Increases Muscle Mass

    Most serious athletes use creatine alongside a protein powder because studies have proven both to increase muscle mass and strength. Creatine supplementation has a direct impact on muscle mass and is ideal for those who engage in resistance training workouts. This increase in muscle mass is what gives you that chiseled physique.

    Improves Recovery

    When you perform a running workout, you create tiny microtears in your muscles. They need to recover from that so you can train more. Additionally, you may sustain an injury while working out and will need to recover from that so you can get back to the gym. A creatine supplement can help. The quicker you can recover, the quicker you can get back to training and the quicker you will achieve your fitness goals.

    Improves Joint Health

    Some research indicates that creatine can reduce pain and inflammation – especially joint pain and inflammation. Therefore, experts believe that it may improve overall joint health. In fact, this is such a widely held belief that many physicians recommend it for older patients with joint issues or have a fall risk due to their age or other health issues. After all, we know that stronger joints mean less risk of falling.

    Supports Cardio Health

    There is some research indicating that creatine strengthens cardiovascular health. Many physicians recommend it to patients who have had a heart attack to facilitate the recovery process. Individuals who supplement with creatine following a cardiac episode will experience improved recovery as well as see positive changes in their overall strength and power.

    Improves Cognitive Functioning

    Finally, the last advantage we’ll explore is that it has been shown to improve overall cognitive functioning. According to the experts, creatine maintains cellular energy and reduces neural damage. Individuals who use a creatine supplement can expect improved brain activity, including memory and cognitive functioning.

    Disadvantages of Creatine Supplementation

    Obviously, there are many advantages associated with using creatine. In fact, this is just a few of the most common ones. There are others that we didn’t even mention. However, in order to be a fully informed consumer, it’s important that we explore the disadvantages and potential side effects associated with creatine as well.

    For the most part, healthy individuals participating in creatine studies had little to no adverse reactions. Even individuals participating in long term studies, that is 6 months or more, reported few to no adverse reactions.

    That being said, there is one potential side effect that many people report: weight gain. In most cases, it’s due to the increased muscle mass. When you use creatine regularly and you’re working out as well- your muscle mass will increase, even if your fat is decreasing. Of course, muscle weighs more than fat- so the scale will go up, even though your body composition may be changing.

    It is also important to note that patients who already have kidney or liver disease or high blood pressure may experience some complications related to those conditions. Also, research shows that older adults are more likely to be affected by kidney damage than younger ones.

    Therefore, be sure to take the time to discuss creatine supplementation with your physician before jumping right into it. As a matter of fact, that goes for any supplement you’re considering adding to your routine. This is especially important if you have been diagnosed with a medical condition or are taking prescription medications.

    Conclusion

    Creatine is the second most popular fitness supplement on the market – protein powder is first. Many people think that only serious athletes can use creatine, but the truth is, even the average consumer can benefit from using it, even the casual jogger. In this article, we’ve explained more about what creatine is and how it works, as well as who should use it and the five main types of creatine you’ll encounter. We’ve also given you reviews on what we feel are the top 12 best creatine for runners. Hopefully this will help you in your search for the best creatine to meet your goals.

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