Best Creatine for Boosting Performance:

If you're hitting the gym hard but not seeing the gains you expect, creatine might be the missing link in your supplement stack. Backed by decades of research, creatine is one of the most studied and effective performance-enhancing supplements available today.

In this guide, we’ll break down exactly how creatine works, the best types to take, how it helps different kinds of athletes, and why UXO Supplements' new flavored Creatine powder is a top choice for those who want a clean, convenient, and delicious way to boost results.

What Is Creatine and Why Do Athletes Use It?

Creatine is a naturally occurring compound that helps your muscles produce energy during high-intensity exercise. It supports strength, power output, endurance, and muscle recovery—all crucial for athletes and gym-goers pushing performance to the next level.

When you supplement with creatine, you saturate your muscles with more phosphocreatine, allowing you to perform more reps, sprint harder, and recover faster.

What Are the Benefits of Creatine?

1. Improved Strength and Power

Creatine enhances your ability to lift heavier weights and produce explosive movement—ideal for sprinters, lifters, and anyone training for strength.

2. Faster Muscle Recovery

By boosting cellular energy, creatine helps your muscles repair faster between sessions, so you bounce back quicker and stay consistent.

3. Better Endurance

While often seen as a “strength” supplement, creatine also supports endurance athletes by improving muscular efficiency and reducing fatigue.

4. Cognitive and Cellular Health

Emerging studies show creatine may help with brain function, energy metabolism, and even reduce oxidative stress.

Who Should Take Creatine?

Creatine is ideal for:

• Weightlifters & powerlifters
• CrossFit athletes
• Endurance runners & cyclists
• Team sport athletes (football, hockey, etc.)
• Gym-goers training for muscle and performance

It’s also beneficial for those cutting or maintaining weight, as it doesn’t spike insulin and supports lean mass preservation.

When and How to Take Creatine

• Loading Phase (Optional): 20g/day split into 4 servings for 5-7 days. Recent studies show there is little evidence that loading phase works any better than a maintenance phase of 5g daily.
• Maintenance Phase: 3-5g/day
• Best Timing: Post-workout or anytime with carbs/protein for improved absorption

Pro Tip: Our flavored creatine makes it easy to sip daily without the grit or chalky taste of plain powders.

Creatine Myths—Busted

• “Creatine causes bloating” – Only during the loading phase, and it’s water inside your muscle cells (a good thing).
• “It’s only for bodybuilders” – False. Creatine benefits endurance, strength, and even cognitive performance.
• “Creatine damages kidneys” – No clinical evidence supports this in healthy individuals.

How Creatine Stacks With Other Supplements

Creatine pairs well with:

• Protein: For enhanced muscle recovery and growth
• Preworkout: For energy, focus, and performance synergy
• Beta-Alanine: For improved endurance and reduced fatigue

But it also works great as a stand-alone supplement—especially when flavored like our new release.