Best Creatine for Muscle
Evidence-based ranking of creatine options for muscle. Updated February 2026.
Creatine Monohydrate
Score: 9.5/10. Anyone looking to build muscle or strength
Complete Rankings
Anyone looking to build muscle or strength
PROS
- Most researched supplement ever
- Increases strength 5-10%
- Very safe
CONS
- • Water retention initially
- • Non-responders exist (~20%)
Meeting daily protein needs (0.8-1g/lb bodyweight)
PROS
- Complete amino profile
- Fast absorption
- Convenient
CONS
- • Dairy issues for some
- • Quality varies
High-rep training, endurance activities
PROS
- Reduces fatigue
- More reps per set
- Well-researched
CONS
- • Tingling sensation
- • Takes weeks to build up
Preventing muscle loss during dieting or injury
PROS
- Reduces muscle breakdown
- Good for cutting
- Safe
CONS
- • Modest effects in trained
- • Expensive
Quick Comparison
| Supplement | Score | Dose | Onset | Cost |
|---|---|---|---|---|
| Creatine Monohydrate | 9.5 | 5g daily | 2-4 weeks to saturate | $ |
| Protein (Whey/Plant) | 9.2 | 20-40g per serving | Immediate (acute) | $$ |
| Beta-Alanine | 8.4 | 3-5g daily | 2-4 weeks | $ |
| HMB | 8 | 3g daily | 2 weeks | $$$ |
Common Questions
Based on clinical evidence, Creatine Monohydrate ranks as the top choice for muscle. It scores 9.5/10 due to Most researched supplement ever and Increases strength 5-10%. Anyone looking to build muscle or strength.
Compare Top 2
Creatine Monohydrate vs Protein (Whey/Plant)
Muscle Stack Guide
Complete protocol with timing
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How We Rank
Our rankings are based on: clinical evidence quality (40%), effect size (30%), safety profile (20%), and value (10%). We analyze meta-analyses and RCTs from PubMed, Cochrane, and peer-reviewed journals.
Disclaimer: This is educational content, not medical advice. Consult a healthcare provider before starting any supplement regimen.