Creatine is one of the most studied supplements on the market. It also boasts the most research supporting its performance benefits. Some of those benefits include supercharged strength, quicker reaction times, elevated testosterone, and bigger muscle growth. If you’re not complementing your training, let us brief you on everything you need to know—plus recommend the cleanest creatine supplements you can buy now.
What is creatine?
Creatine is an amino acid naturally found in animal products like chicken, steak, and fish. Because of this, vegetarians have been reported to have lower creatine stores and therefore may see greater boosts in muscle creatine after taking supplements. The body uses creatine as an energy source for quick bursts (think 5 to 15 seconds). It helps maintain ATP (energy) availability, particularly during maximal effort anaerobic exercise, like sprinting. On average, a normal diet supplies about 1 to 2 g/day of creatine from foods, leaving muscle creatine stores at about 60 to 80 percent saturation. Therefore, dietary supplementation of creatine can increase muscle creatine by 20 to 40 percent. Performance of high-intensity and/or repetitive exercise is generally increased by 10 to 20 percent after creatine loading.
Can creatine help performance?
As we mentioned, creatine has a bevy of benefits. Here’s a deeper look:
Enhanced training. About 95 percent of creatine is stored in muscle, while 5 percent is in the brain. Creatine supplementation can allow you to do more work over a series of sets or sprints leading to greater gains in strength, muscle mass, and/or performance due to an improvement in the quality of training.
Greater glycogen storage. Creatine supplementation with carbohydrate or a combination of carbohydrates and protein have been reported to promote greater muscle glycogen storage than carbohydrate supplementation alone, so you don’t fatigue as fast.
Boosted neuroprotection. Creatine supplementation can, in fact, reduce the severity of spinal cord injury, cerebral ischemia, and concussion or traumatic brain injury by promoting cellular homeostasis.
Improved recovery. Creatine supplementation may reduce muscle damage and enhance recovery from intense exercise. It may also help athletes tolerate heavy increases in training volume.
How do I dose creatine?
The fastest way to increase muscle creatine stores is to ingest 5 g creatine monohydrate (or approximately 0.3 g/kg body weight) four times daily for 5 to 7 days, followed by a maintenance dose of 3 to 5 g/day or 0.1 g/kg of body mass/day. However, such a loading dose is not necessary. You can also use the daily dose of 3 to 5 g/day if you don’t need to achieve creatine saturation quickly. Larger athletes may need 5-10 g/day additionally as a maintenance dose.
Note: There are reports that ingesting creatine with carbohydrate or carbohydrate and protein (ex: post-workout recovery shake) can more consistently promote greater creatine retention.
Creatine Monohydrate vs Creatine Hydrochloride
Creatine Monohydrate The name “creatine monohydrate” comes from the fact that this type of creatine includes one molecule of water. As a result, monohydrate is about 88 percent creatine by weight. The most commonly studied form of creatine in literature is creatine monohydrate, regarding both efficacy and dose. It’s also relatively inexpensive.
Creatine Hydrochloride Creatine HCl is creatine bound to a hydrochloride molecule. The HCL version is about 72 percent creatine by weight. Creatine HCl claims to be more soluble, better absorbed, and effective at smaller doses, all with less water retention. While the HCl version is more water soluble and potentially absorbed faster, faster intestinal absorption does not result in increased bioavailability. Creatine HCl is also significantly more expensive than monohydrate, even when taken in smaller doses.
Bottom line: While Creatine HCl may potentially be effective in smaller doses, the overwhelming literature supports creatine monohydrate as the optimal choice.
Common Misconceptions
While the initial loading phase of creatine supplementation may result in water retention, long-term data suggests any potential water retention doesn’t remain.
When consumed in recommended doses (3 to 5 g/day), creatine supplementation does not lead to kidney damage or renal dysfunction in healthy individuals.
Current research does not show a causal relationship between creatine supplementation and dehydration or muscle cramping. In fact, most research actually supports the opposite.
Cleanest Creatine Supplements You Can Buy
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1. Thorne Creatine
NSF Certified for Sport
Easy to mix, highly researched, micronized form of creatine monohydrate that’s colorless and odorless
Highly soluble, colorless, and flavorless creatine monohydrate (we’re big fans of their whey and vegan protein powder; consider making a morning smoothie or post-workout shake)
There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
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1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
Marius Bugge
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
Marius Bugge
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
Marius Bugge
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
Marius Bugge
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
Marius Bugge
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
Marius Bugge
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
Marius Bugge
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
Marius Bugge
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top. Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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