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.
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