It’s no secret that creatine is having a moment. Once a supplement exclusively used by gym bros, everyone from biohackers to middle-aged women is now reaping the benefits.
It makes sense: In addition to helping your muscles produce energy during short, intense spurts of work (think lifting or sprinting)—a feat that supports muscle and strength gains—the natural compound has also been shown to benefit bone health, brain function, and even a healthy mood. Oh, and don’t forget about the latest research on creatine and weight loss.
As a health and wellness writer, creatine has been on my radar for years—but I always thought of it as a guy thing. You know, hit the big weights, shake up a bottle of creatine, repeat, get huge.
The thing is, though, I’ve also always wanted to unveil a more defined figure—and when I got engaged, I wanted to use the year until my wedding to build some visible muscle (especially in my upper body).
So, when I noticed a strawberry lemonade-flavored creatine powder in The Vitamin Shoppe about six months ago, I finally decided to give the supplement a try. I was instantly hooked! Not only did it taste amazing, but after just about a month, my body felt tighter, and my muscles felt more toned—especially in my core and obliques. Since then, creatine has remained a daily staple (typically post-workout), and I have no plans of stopping.
My Favorite Creatine Products
These past months, I have experimented with a bunch of different products to mix up my flavor routine and get a sense of which helped me feel my best. Here’s a look at two of my favorite creatine products—and why I think they’re worth adding to your cart.
MaryRuth’s Creatine Gummies
MaryRuth’s is one of my favorite brands. After the Liquid Morning Multivitamin + Hair Growth singlehandedly saved my hair from the ICU, I had faith the brand would deliver in the creatine department. Enter MaryRuth’s Creatine Gummies. If you’re over the pills, powders, and shakers, these tasty tangerine citrus-flavored (and vegan) gummies are all you need. Offering one gram of creatine monohydrate per gummy, these creatine gummies are great for a busy on-the-go lifestyle—and anytime you’re craving a treat that also fuels your muscles.
I also appreciate that these gummies have a pretty simple ingredient list. Since they’re sweetened with sugar alcohols like xylitol and an extract of stevia, I can also enjoy them without worrying about racking up the added sugar. There are exactly zero grams of added sugar in each serving!
Read More: Could Creatine Help Boost Your Mood?
Honestly, my most important point here is that I am obsessed with how these gummies taste. They remind me of fruit snacks and take me right back to when I was a youngster in the school lunchroom. They are also super easy to toss in my gym bag, if I don’t want to worry about powders or shakers, which can be super messy (speaking from experience here). The only downside is that experts and research generally agree that the optimal daily dose of creatine is three to five grams per day, which means you need to down a handful of gummies per day to really reap the benefits. With only 30 gummies in a bottle, that means you’ll need to restock rather frequently.
Still, I genuinely enjoy taking these creatine gummies during the day, especially when I have a craving for something sweet, which, I’ll be honest, is a pretty common occurrence in the late afternoon. So, when I don’t have these stashed in my gym bag, you’ll find them in my kitchen pantry. Consistency is key with creatine, after all, so I focus on getting my creatine in daily, however that may look.
Trace Creatine + Electrolytes
Another brand I trust and enjoy is Trace Minerals Research, and they happen to make my second creatine recommendation: Trace Creatine + Electrolytes. This powdered option combines five grams of creatine monohydrate with 250 milligrams of sodium, 375 milligrams of chloride, 100 milligrams of potassium, and 50 milligrams of magnesium.
Formulated to power performance and promote optimal hydration and brain function, the electrolytes in this supplement help to transport creatine into muscle cells to support muscle growth, endurance, and recovery. As an avid electrolyte user (including Trace’s ZeroLyte), I love that I can check two boxes with this combo product! When I don’t have it around, I end up doing a little too much home science experimenting, combining a couple of different powders before hitting a workout.
Read More: I’ve Tried Tons Of Electrolyte Products—These Are 3 Of My Favorites
Also, I have to say: I really enjoy the flavor of this powder (Tropical Watermelon). I’ve tried some unflavored creatine powders in the past, and even though they supposedly dissolve into water undetected, I’ve pretty much always found they had a funky taste to them. This naturally flavored powder is much more palatable—and contains less than a gram of added sugar.
I love to use this one either during or after my workouts. Usually, I add a scoop or two to a mason jar the night before and toss the jar in my bag. If I’m doing a longer training session (like a distance swim), I’ll fill my jar and have it handy to sip on during rest intervals. It’s a great little pick-me-up and really gives me a burst of energy and power. Otherwise, I’ll save my jar for after and sip on it on my way home from the gym. It’s the perfect combo of endurance, hydration, muscle growth, and recovery support.
Three Cheers for Creatine
These days, whether I am in the gym, swimming, or running outdoors, I always down some sort of creatine during the day. Although there are a variety of creatine products available, I really enjoy Mary Ruth and Trace Minerals, which can always be found in my gym bag or kitchen pantry, ready to keep me hydrated, powered up, and ready for recovery. Not only do they help with muscle growth, performance, and recovery, but they taste good, too!