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Ghost Creatine Review (2023): Formulated for Fitness Tricks AND Treats

By Sydney Lappe, R.D.

Expert Verified by Nicole Davis, CPT, PN1-NC

updated June 20, 2023

We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures.

Having trouble improving in the gym and making muscle gains? Here are three simple steps to take: 

  • Make sure you aren’t neglecting high-protein foods .
  • Continue keepin’ it real with progressive overload . 
  • Consider supplementing with Ghost Size.

Yep, Ghost Size—AKA a “muscle builder” formulated by Ghost—could be the creatine supplement you didn’t know you needed. And GGR is here to help you decide with our expert-guided and tested Ghost creatine review right ahead!

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider. GGR also recommends choosing a product that has been third-party tested for quality.

We’re As Transparent As Ghosts

Just as Ghost provides full-disclosure labels and non-proprietary blends, the GGR team—stacked with nutrition and fitness experts—delivers honest and transparent reviews. This means we aren’t too proud to point out frightful formulations so our readers can feel more confident choosing products to suit them best. 

Ghost Size Muscle Builder

ghost brand creatine

Product Highlights

  • Muscle building supplement in powder form 
  • Contains creatine, beta-alanine, betaine, and epicatechin
  • Claimed to help increase muscle size 

Pros & Cons

  • 4 available flavors including unflavored (Natty)
  • Vegan, soy-free, gluten-free, and sugar-free
  • Subscribe and save 25%
  • Uses Creapure creatine monohydrate (minimum 99.9% purity)
  • Transparent label
  • Only available in 30-serving container
  • Contains sucralose
  • Uses artificial flavors
  • Limited reviews

Bottom Line

Ghost Size Muscle Builder is a muscle building supplement that combines Creapure creatine monohydrate, beta-alanine, betaine, and epicatechin. Ghost claims this product helps you make gains. This product is available in four flavors, including an unflavored option. There are not many customer reviews for this product, but they are very positive.

  • A Quick Look at Ghost Size Creatine

Legend has it that this Ghost story began in 2016 as the first “lifestyle sports nutrition brand.”  And by lifestyle, we mean the Ghost lifestyle—Ghost formulates supplements, apparel, and merch for bodybuilders, gamers, and beyond. 

Originating with Ghost Legend pre-workout (you should read our Ghost pre-workout review as well), Ghost now provides various products ranging from Ghost Gamer to Ghost Size. Recently reformulated as Ghost Size V2 to maximize muscle gains, let’s see if it deserves a spot in your supplement stack. 

Before You Buy

  • Ghost Size is a potent creatine supplement formulated with other ergogenic aids.
  • While not third-party-certified, Ghost Size contains clinically effective doses of research-backed ingredients.
  • Is Ghost Creatine Worth It?

Costing about $1.50 per serving on Ghost’s website, Ghost Size is on the high end compared to some of the best creatine supplements . But don’t let the higher price discourage you yet—Ghost is an inclusive product that can take the spot of other supplements you might already be taking, including beta-alanine and betaine.

  • Bundling ergogenic supplements into one comprehensive creatine option 
  • Fitness-goers looking for a vegan-friendly and flavored creatine product that’s free of added sugars, gluten, and soy

Not recommended for:

  • Those looking for a simple creatine monohydrate supplement
  • Consumers who prioritize third party-tested certifications 
  • First-time, inexperienced supplement users
  • Ghost Creatine Specs
  • Experience Using Ghost Creatine 

Amazon consumers mostly describe Ghost Size as reasonably flavored with decent mixability. Others report subjective improvements in their recovery, especially when using consistently and cycling on and off ergogenic pre-workout supplements. 

ghost brand creatine

“I absolutely love this stuff,” says GGR Performance Editor Anthony O’Reilly. “I normally stack it with a non-stim pre-workout, but I’ve also taken it on its own and man—this stuff packs a punch. The main benefit here is increased strength and pump. My workouts are more intense on the days I take this and my sleeves are a bit more tight fitting by the time I leave the weight room. The tingle-free beta-alanine is a nice touch, too.”

RELATED: Best Stim-Free Pre-Workout

Also, and I quote, Anthony says, “Ghost should win a Nobel Peace prize for designing a scoop that stays at the top. They’re consistent with that across all of their supplements, and I applaud them.”

  • Price Per Serving

If you’re curious about the cost of Ghost Size, here’s what to expect across four different sites. 

Ghost Website

Buying Ghost on the official Ghost website costs $1.50 per serving ($44.99 for 30 servings). You can also subscribe to save 25% off—amounting to $1.12 per serving ($33.74 per container)—and receive automatic deliveries on a 4, 6, and 8-week cadence.

The Ghost site tacks on a $7.99 shipping cost, regardless if you opt for a one-time purchase or subscribe-and-save. I completed the checkout to double-check the shipping cost and was pleasantly welcomed with a 20% off coupon in my inbox after ghosting my cart. #ProTip

Ghost also offers a loyalty program to help you build and spend points over time. The more you shop and interact with Ghost, like referring your fellow friends and hitting the gym, the sooner you’ll climb their status tiers to get “dope perks.” 

Other Seller Sites

Most Ghost products, including Ghost Size, are also sold online and in some brick and mortars. 

  • Amazon : Like Ghost’s website, purchasing Size from Amazon costs $44.99 for $1.50 per serving. Amazon Primers also get free and fast shipping, often within two days and sometimes delivered on the same day you place the order—this mainly varies on the flavor you choose. 
  • GNC : Ghost Size at GNC—whether online or at its brick-and-mortar locations—costs $1.50 per serving ($44.99 per container). You can also subscribe and save for 10% off ($1.33 per serving) and free shipping.
  • Vitamin Shoppe: Vitamin Shoppe’s the least expensive seller without subscribing and saving, costing $1.33 per serving. While researching the cost, Vitamin Shoppe was offering a BOGO special! 

Overall, costs are comparable if you subscribe and save and balance shipping fees. But if you want to purchase other Ghost products, like Ghost’s branched-chain amino acids (BCAAs), consider purchasing through the Ghost website and joining the loyalty program. It still doesn’t hurt to check out other sites to score some specials, though. 

  • Formulation

Let’s see what each serving of Ghost Size provides you with. 

Creapure Creatine

Ghost Size once contained creatine monohydrate AND creatine HCl, but it’s been reformulated with 5 grams of Creapure —a branded pure form of creatine monohydrate 1 —to improve sports performance and body composition by increasing muscle energy, power, growth, and recovery. Five grams is also an effective clinical dose supported by the literature . 2

ghost brand creatine

Ghost Size provides 2.5 grams of betaine, and research 3 suggests that supplementing with 2.5 grams of betaine daily may increase muscle growth and power while improving body composition.

Tingle-Reduced Beta-Alanine

No, really—Ghost Size contains “Tingle-Reduced Beta-Alanine,” a hybrid of 3.2 grams of beta-alanine 4 and 400 milligrams of BetaPrime. BetaPrime helps counteract the tingling sensation beta-alanine’s known to cause while improving hydration and muscle endurance and reducing fatigue and soreness. 


Ghost Size contains 200 milligrams of epicatechin, a polyphenol that may manage or prevent heart disease and other health conditions thanks to its antioxidant properties and potential to release nitric oxide, thus improving blood flow. Research 5 also suggests epicatechin may regulate muscle growth and increase strength by decreasing myostatin, a major muscle growth inhibitor.

Each scoop provides 50 milligrams of Senactiv to help increase muscle energy supply, synergize mind-muscle connection, and enhance recovery. 

You’ll also get 50 milligrams of AstraGin™ to aid the body’s absorption of the active ingredients and nutrients in Ghost Size. 

Other Ingredients

Other ingredients—primarily to improve flavor, color, sweetness, and stability—in Ghost Size include:

  • Malic and citric acids
  • Natural and artificial flavors
  • Silicon dioxide
  • Calcium silicate
  • Tartaric acid
  • Artificial sweetener sucralose
  • Beta-carotene (for color) 
  • Taste and Solubility 

Ghost prides itself on its collaborative and trademarked flavors, including Oreo and Swedish Fish. While Ghost Size flavors aren’t nearly as robust as other products, there are four options: Lime, Mango, Natty (Unflavored), and Warheads Sour Watermelon.

Anthony went with a favorite childhood candy, Warheads Sour Watermelon and said the taste is on point. “It tastes like someone dropped a bunch of WarHeads into water. I love that, but it might not be for everyone.”

Amazon reviews also report Ghost Size mixes pretty well, but the contents may settle if you don’t drink quickly. If you prefer to sip, mixing in a blender may help. 

  • Side Effects

While taking Ghost Size is mostly considered safe, two of the most notable and potential side effects include:

  • Creatine may induce short-term water retention in the muscles and long-term weight gain as lean muscle mass (major win!) , mainly if training hard and fueling appropriately. 
  • Beta-alanine may induce harmless tingling, but BetaPrime may offset it. 

Before taking any supplement, we recommend consulting with a healthcare professional for your safety and benefit. 

RELATED: Creatine Loading Phase

  • Third-Party Testing 

Currently, Ghost products are not third-party tested and lack certifications. Third-party testing is important because the supplements industry is not regulated by the FDA, so especially if you’re an athlete who gets drug-tested, you want to be able to confirm that what’s listed on the label of the product is what’s indeed inside the container.

  • Comparison to Jacked Factory Growth Surge 

Jacked Factory Growth Surge

ghost brand creatine

  • Designed to build muscle and reduce fat
  • Three key ingredients: Creatine Monohydrate, Betaine Anhydrous, L-Carnitine L-Tartrate
  • The ingredients aide in muscle recovery, muscle building, and are formulated to reduce recovery time and soreness
  • Also contains BioPerine, which is said to improve absorption
  • Made in a cGMP-certified facility
  • Creatine Monohydrate is scientifically shown to improve muscle growth
  • Tastes good
  • Can be used for recovery and muscle growth
  • Overwhelmingly positive reviews
  • Contains sucralose, which can cause digestive issues for some

If you’re looking for a post-workout drink that tastes good and is designed to promote muscle growth and recovery, Growth Surge could be a good option.

While Jacked Factory Growth Surge is also marketed as a muscle-builder, how does it stack up? Based on cost, Growth Surge is more cost-friendly at $1.33 per serving ($39.99 for 30 servings) compared to Ghost Size’s $1.50 per serving price point. But we all know knowing what you’re paying for is most important!

Peeking into Growth Surge’s formula, it provides four active ingredients to support muscle growth and recovery: 3 grams of creatine monohydrate, 2.5 grams of betaine anhydrous, 2 grams of L-carnitine-L-tartate, and 5 milligrams of BioPerine Black Pepper Fruit Extract. 

Creatine and betaine are familiar, but L-carnitine-L-tartrate and BioPerine are new to the chat. L-carnitine-L-tartrate 6 may help fight muscle soreness post-exercise, while BioPerine helps the body absorb these active ingredients. 

Whereas the formulation can aid muscle growth and repair, the major callout is that Growth Factory only contains 3 grams of creatine. Recall that 5 grams of creatine is the recommended daily dose, so you may need to supplement with extra based on your needs and goals. 

But on a positive note, all Jacked Factory products are manufactured in a U.S.-based, Good Manufacturing Processes (cGMP)-certified facility using the highest quality control guidelines for maximum potency, quality, and safety. 

Overall, Ghost Size might have the upper hand regarding clinically effective doses in its formulation. However, if you’re using Growth Surge to stack with other creatine-containing supplements, you might fancy its greater flavor variety and GMP compliance. 

  • Customer Experience 

Ghost makes a great effort to build and sustain its customer-forward community—it offers a loyalty program, a mobile app, and drool-worthy recipes from the blog (looking at you, Protein Puppy Chow), just to name a few. 

If you need assistance, Ghost Support is available weekdays from 9:00 a.m. to 5:00 p.m. CST and does its best to respond within 48 hours. A number isn’t provided, but you can contact them at [email protected] .

  • Ordering Ghost Creatine

Getting your paws on the muscle-building supp is simple and doesn’t require creating an account on the Ghost website—but you might consider doing so for the loyalty points and rewards! Ordering is straightforward if you purchase elsewhere.

  • Customer Reviews

While Ghost doesn’t have customer reviews on its official site, Ghost Size has an impressive 4.7 average rating on Amazon with (mostly) positive feedback. Out of the 61 ratings, here are some of the most consistent reviews (and an anomaly):

ghost brand creatine

  • Final Verdict of Our Ghost Creatine Review

Ghost Size more than just fits the bill as a clinically effective creatine ssupplement. It’s also formulated with other research-backed ergogenic aids, including beta-alanine and epicatechin. 

The major downsides are the lack of third-party testing, the use of artificial ingredients, and its higher price point. But remember, Ghost Size is a comprehensive supplement that can displace other products you might be stashing—and could open up space for a new tub of Ghost Whey protein you’ve been eager to try! 

  • Ghost Creatine Rating

Ghost Creatine

ghost brand creatine

Who you gonna call for your muscle-building needs? Dial into GGR's expert-guided Ghost creatine review, filled with hard facts without the frights.

Product Currency: USD

Product Price: 45

Product In-Stock: InStock

  • Ghost Creatine FAQs

What does Ghost creatine do?

Ghost Size is formulated to enhance muscular energy, growth, and recovery.

When should I take Ghost creatine?

Ghost recommends taking one serving of Ghost Size creatine within 30 minutes before exercise on training days. It should be taken consistently on training and non-training days with plenty of water for best results.

How much creatine is in Ghost?

Ghost Size contains a clinically effective 5-gram dose of Creapure, a patented pure form of creatine monohydrate.

Are Ghost supplements safe?

Ghost supplements are considered safe when used as directed, but there are always risks that come with taking them, especially since they’re not tightly regulated and third-party tested.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

  • Jiaming Y, Rahimi MH. Creatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trials . J Food Biochem. 2021 Oct;45(10):e13916. doi: 10.1111/jfbc.13916. Epub 2021 Sep 2. PMID: 34472118.
  • Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, at al. Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis . Nutrients . 2019 Mar 31;11(4):757. doi: 10.3390/nu11040757. PMID: 30935142; PMCID: PMC6520963.
  • Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone . J Int Soc Sports Nutr. 2013;10(1):39. Published 2013 Aug 22. doi:10.1186/1550-2783-10-39
  • DE Camargo JBB, Brigatto FA, Zaroni RS, et al. Beta-alanine Supplementation for Four Weeks Increases Volume Index and Reduces Perceived Effort of Resistance-trained Men: A Pilot Study . Int J Exerc Sci. 2021;14(2):994-1003. Published 2021 Aug 1.
  • Gutierrez-Salmean G, Ciaraldi TP, Nogueira L, et al. Effects of (-)-epicatechin on molecular modulators of skeletal muscle growth and differentiation . J Nutr Biochem. 2014;25(1):91-94. doi:10.1016/j.jnutbio.2013.09.007
  • Stefan M, Sharp M, Gheith R, et al. L-Carnitine Tartrate Supplementation for 5 Weeks Improves Exercise Recovery in Men and Women: A Randomized, Double-Blind, Placebo-Controlled Trial . Nutrients . 2021;13(10):3432. Published 2021 Sep 28. doi:10.3390/nu13103432

Sydney Lappe, R.D.-snapshot

Sydney Lappe, R.D.

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ghost brand creatine


Ghost size creatine review: find out how it tastes.

Ghost isn’t your typical supplement company; they like to call themselves a “sports nutrition lifestyle brand,” and they’re living up to that name.

They hang out with bodybuilders and DJs, sharing their website space with music playlists, fitness tips, and even short films. Pretty cool, huh?

One of their standout products is a creatine-based muscle builder called Size. They even made a Sour Watermelon Warhead® flavor in collaboration with the candy company, and of course, that’s the one we had to try. Here’s the lowdown:

ghost size creatine

Ghost Creatine Specs

Check Price

Ghost Size Ingredients

Creapure creatine.

Ghost Size used to mix creatine monohydrate with creatine HCl, but now it’s been upgraded to include 5 grams of Creapure, a pure form of creatine monohydrate. This change aims to boost sports performance and body shape by enhancing muscle energy, power, growth, and recovery, all backed by clinical studies.

It’s also packed with 2.5 grams of betaine, which research suggests might amp up muscle growth, power, and body composition.


Want beta-alanine without the tingle? Ghost Size has got you covered with “Tingle-Reduced Beta-Alanine,” a mix of 3.2 grams of beta-alanine and 400 milligrams of BetaPrime. This combo counters that tingling sensation while boosting hydration, endurance, and recovery.


Also featured in Ghost Size is 200 milligrams of epicatechin. This polyphenol might do more than just look after your heart; it’s known for its antioxidant properties and ability to boost blood flow, potentially regulating muscle growth and strength.

Senactiv and AstraGin™ make appearances, too, with 50 milligrams each. Senactiv could amplify muscle energy and mind-muscle connection, while AstraGin™ helps your body absorb all these active ingredients.

Last but not least, Ghost Size’s other ingredients focus on taste, color, and stability, with elements like malic and citric acids, natural and artificial flavors, and a touch of beta-carotene for color. Whether you’re looking to boost your workout or take care of your overall well-being, Ghost Size seems to have thought of everything.

Other Ingredients

Other ingredients—primarily to improve flavor, color, sweetness, and such—in Ghost Size include:

  • Malic and citric acids
  • Calcium silicate
  • Tartaric acid
  • Natural and artificial flavors
  • Silicon dioxide
  • Artificial sweetener sucralose
  • Beta-carotene (for color) 

Side Effects With Ghost Size

Taking Ghost Size is generally seen as safe, but like with anything, there might be a couple of things to keep an eye on:

First, the creatine in it might cause some short-term water retention in your muscles. Long-term, it could lead to weight gain as lean muscle mass, especially if you’re hitting the gym and eating right – which sounds like a win to me!

Then there’s the beta-alanine. This can sometimes cause a harmless tingling sensation, but Ghost Size has added BetaPrime to help keep that in check.

Even though these aren’t major concerns, it’s always a good idea to chat with a healthcare professional before starting any supplement, just to make sure it’s the right fit for you. Safety first, after all!

creatine supplement

Benefits and Effectiveness of Ghost Size

The creatine in Ghost Size is all about boosting power, muscle endurance, muscle size, and maybe even giving your brain a little edge. Ghost’s CEO, Daniel Lourenco, explained that he mixed two different kinds of creatine to get the perfect blend of absorption and effectiveness.

You might be wondering about the difference between hydrochloride and monohydrate. Well, there’s not a ton of evidence that one absorbs better than the other, but hydrochloride sure dissolves easier in water, and that might mean goodbye to those annoying stomach cramps some folks get with regular creatine monohydrate.

Now, don’t overlook the betaine. It’s got some fascinating backing as a power booster. One 2013 study even showed that 2.5 grams of betaine ramped up work capacity in bench pressing.

Couple that with findings from other studies, where it made a real difference in power on the back squat, and you’ve got something that catches your eye. Ghost seems to be combining old favorites with new tricks, and it’s pretty intriguing to see where they’re going with it.

The beta-alanine in Ghost Size? It’s all about endurance. With 2 grams, it’s more generous than most supplements that usually stick around 1.6 grams. Just a heads-up, it might make your skin tingle a bit, but that’s normal.

Now, the real star player here is epicatechin. It’s this antioxidant you find in chocolate, and Ghost labels it as a “cutting edge muscle builder.” The human studies might be a bit scarce, but the evidence we’ve got points to it doing some pretty cool things like pumping oxygen to the brain, boosting endurance through nitric oxide production, and even promoting muscle growth.

How’s that last one happen? It seems to put a stop to something called myostatin, which usually puts the brakes on muscle growth. And with 200 milligrams in Ghost Size, it looks like they’ve got the dose just right.

Oh, and don’t overlook AstraGin®. It’s a blend of two herbs, and it’s in there to make sure everything else gets absorbed nicely. There are some intriguing studies, mostly in rodents, showing it might do just that, perhaps by calming down inflammation in your gut.

All in all, Ghost seems to be whipping up something that’s more than your average muscle supplement. It’s got a blend of the tried-and-true with a sprinkle of the new, and it’s worth keeping an eye on.

Price For Ghost Size

So, you’re looking at 30 servings for $40, breaking down to $1.33 for each scoop, or 22 cents for every gram of creatine. Compared to the basic creatine monohydrate, which usually hovers around 3 to 5 cents per gram, it might seem a bit on the pricey side.

But hey, Ghost’s Size isn’t just your average creatine monohydrate. With the addition of hydrochloride, beta alanine, betaine, epicatechin, and AstraGin, you’re getting a pretty stacked supplement.

Depending on what you’re after, you might find that the price actually makes sense. It’s more than creatine; it’s like a whole fitness cocktail in a scoop.

Taste of Ghosr Size

The Sour Watermelon flavor? It’s a winner if you’re into that sour watermelon candy vibe.

It nails the taste spot-on. Size achieves this tangy twist by including malic acid, citric acid, and tartaric acid, combined with natural and artificial flavors plus some artificial sweeteners like sucralose and acesulfame potassium. If you’re a fan of a pleasantly sour kick, this flavor might just be your jam.

Is Ghost Creatine Worth It?

Priced at around $1.50 per serving on Ghost’s website, Ghost Size might seem a bit steep compared to other top creatine supplements out there. But before you shy away from the higher price tag, consider this:

Ghost Size is more of an all-in-one deal. It could very well replace some other supplements you might be using, like beta-alanine and betaine. It’s more than just creatine; it’s a multifaceted supplement that might just justify that extra cost.

Is Ghost Size Third Party Tested?

Right now, Ghost products aren’t third-party tested and they don’t have certifications. This might matter to you, especially if you’re an athlete who gets drug tested. See, the supplements industry isn’t regulated by the FDA, so having third-party testing can give you peace of mind.

It helps confirm that what’s listed on the label is actually what’s inside the container. Without this kind of testing, you’re kind of taking a leap of faith with the product. If knowing exactly what’s in your supplements is important to you, this might be something to consider.

Pros and Cons of Ghost Size

ghost brand creatine

  • Tastes great
  • Uses Creapure, the best form of creatine monohydrate
  • Vegan, soy-free, gluten-free, and sugar-free
  • 4 flavors to choose from
  • Above average in price
  • Uses artificial sweetener Sucralose

Related: 15 Best Creatine Supplements for Muscle Building

Related: BCAA Vs. Creatine Supplements — Which To Take And When?

Related: MTS Nutrition Creatine Review

Apart from costing a bit more, the unique thing about Size is that it’s not exactly an “any time” creatine. It’s packed with extras to boost power, especially the beta alanine, which can leave you with a tingling and energetic sensation. Probably not something you’d want to take in the middle of your workday or right before hitting the sack. It’s tailored more as a pre-workout creatine.

However, as a pre-workout creatine, I’d say it hits the mark. The doses are just right, the science backing it is sound, and the taste? Spot on. It’s crafted with care, and if that’s what you’re looking for, this one could be a hit for you.

ryan douglas

Ryan Douglas is a former college wrestler and fitness fanatic who specializes in supplements for building muscle. He has written for online publications like and TestosteroneJunkie. He is also an expert nap taker and has been known to slay fish tacos with little regard for his own safety. Hit him up on Linkedin for more knowledge bombs.

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Ghost SIZE: The “Epic” Creatine Supplement Gets Stronger

Ghost’s “Year of the V2” is still underway, with 2021 bringing several upgraded formulas to the family including a more powerful Ghost Legend and Ghost Pump . But what about the brand’s flagship muscle builder? Ghost SIZE V2 is next:

Ghost Size V2

The ‘epic’ creatine supplement has been upgraded in Ghost Size V2! Learn about it in insane detail here on PricePlow

Being truly groundbreaking in the creatine / natural muscle-building supplement space isn’t the easiest feat to accomplish. Simple creatine monohydrate is the most well-studied and successful form of creatine, so it takes far more to get excited. However, if there’s one thing Ghost is great at, it’s generating excitement .

Ghost SIZE is a novel spin on the traditional creatine supplement that furthers the ergogenic benefits of the delicious-tasting Legend Pre Workout. It provides clinical dosages of several muscle-building and performance-enhancing ingredients including creatine, betaine, beta alanine (tingle-reduced!) , and more.

Size can be used any time of the day — before, during, or after workout, but we argue pre workout if you have a choice. Consider it a once-daily multivitamin for your muscle gains – get it in every day!

This article goes deep into the science behind Ghost Size V2, the differences from the original version, and the flavors available. Before we get to that, check our coupon-based deals and sign up for Ghost news alerts from PricePlow:

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Ghost Size Ingredients

If you’re familiar with Ghost, you know they’re anything but ordinary. For Size, they shoot for 5g yield of creatine in their rather innovative natty muscle builder. But, there’s plenty more to Size than just creatine… and they’re of course bringing some insane flavor:

CreaPure Creatine Monohydrate – 5g

Table of Contents

Mainly naturally found in meat, creatine is the most well-studied sports supplement ingredient out there.

It has well beyond demonstrated its ability to increase power, weight, hydration, sprint speed, lean mass, and subjective well-being while reducing fatigue . There’s even some research showing slightly improved testosterone levels in men , improved bone mineral density , and better cognition in those who don’t eat meat – and these benefits come with very few side effects (despite what Aunt Nancy may have heard on CNN in 1997).

Creatine’s mechanism in semi-plain English

Creatine yields so many benefits because it donates a phosphate group — which is used for cellular energy production — to the adenosine diphosphate (ADP) molecule, and their combination is able to be turned back into adenosine triphosphate (ATP), [1-4] our cells’ “energy currency”.

When we’re depleted of ATP, our performance and energy deteriorates. But when we have creatine to help us create more ATP, we can go longer and stronger (yielding the benefits listed above in bold) while building more lean mass than we otherwise would have. By supplementing it, your body doesn’t need to generate as much, [5] and this is beneficial because creating it is a biologically costly process in the liver, pancreas, and kidneys.

With the mechanism briefly covered, let’s cover the actual research areas in terms of results , since we know most Ghost fans want to see effects in the gym and in the mirror, not just in the lab.

Enough research for several meta analyses

There have been countless studies on creatine, so we’ll focus most on the meta-analyses that pool them together and analyze them in their totality:

Muscle growth and preservation

Several meta-analyses come to the conclusion that men and women both young and old get moderate lean mass gains from daily creatine supplementation . The gains aren’t on the order of illegal anabolic substances (like some may claim), but they are significant:

The first meta-analysis on successful hypertrophy (muscle growth) was conducted in 2003, having already covered 100 studies. [6]

Older adults can build muscle with it too (22 studies 721 men and women) [7] as well as an earlier review on 357 older adults. [8]

On the note of the elderly, bone mineral density is incredibly important, and there’s a small amount of evidence for improvements there as well, especially when combined with weight/resistance training. [9]

Creatine supplementation also prevents sarcopenia , or muscle-wasting, [10] which is critically important to quality and quantity of life as we age.

Creatine Benefits

Creatine very consistently improves lean tissue mass, chest press strength, and leg press. [7]

Along with this research comes consistent weight gain — for those who are attempting to bulk. [6]

There are several more recent studies on the matter, but the point is that the research community has known creatine has positive lean mass benefits for two decades. If you’re not getting enough creatine through heavy meat eating in your diet, then it’s a good idea to take it.

Increased power

There have been dozens of studies covering creatine’s ability to increase power output . Of those, we have two meta-analyses that sum things up:

  • A 2003 analysis of 22 studies showed that 1-, 3-, and 10-rep maxes were increased by 20% as opposed to 12% when using creatine vs. control – 8% better improvement. [11] It further showed that max number of reps increased 26% instead of 12% – 14% better than placebo! [11]
  • Similarly, the body composition analysis referenced above (on 100 different studies) showed improved power in isometric / isokinetic / isotonic / exercises as well as upper body lifts , but less effects for swimming and running. [6]

There’s clearly something to having more ATP generation at hand — and that leads us to the next benefit:

Improved sprinting and sprint recovery


One of the highest quality forms of creatine monohydrate available!

Better sprint speed goes hand-in-hand with the ability to easily create more ATP, and it’s known that recovery between races / sprint sets is better if you have better phosphocreatine regeneration. [12,13]

There’s so much research on creatine that we even have a meta analysis just on soccer players , where we don’t see so much endurance increase, but we do see beneficial anaerobic performance effects, and it’s “large and significant” when looking at Wingate tests. [14] Creatine is absolutely perfect for stop-and-go sprint sports like soccer, water polo, hockey, football, and lacrosse, all of which benefit from the ability to recover from repeated sprint bouts.

The mental aspect of creatine

Creatine and phosphate deficiency (which we believe mainly stems from not eating enough meat) is associated with deterioration of mood states. [15-17] The good news is that several studies show creatine improving general wellbeing, [18-20] so this is something to keep in mind if you haven’t been eating much meat and slowly are feeling a bit run down.

Ghost V2

V2 Season continues! We’ve had Legend, Pump, Burn, and now SIZE join the 2021 release schedule (after BCAA and Amino were updated in 2020).

It’s worth noting that there could be several other deficiencies leading to negative cognitive effects (such as lack of B vitamins, EPA/DHA, essential amino acids like tryptophan and methionine, and more), so blood work and professional assistance are paramount if seeking to recover from a severe mental condition. Regardless, ensuring high enough creatine levels is often overlooked in any cognitive supplement stack, but users of Ghost Size shouldn’t need to worry about that.


Above, we mentioned that creatine can promote a minor increase in testosterone in men. While the effect isn’t large, it is relatively consistent, as it’s been found by at least five studies that measured the critical biomarker. [21-25]

All in all, creatine may no longer be the “sexy” or “controversial” ingredient it once was, but it works and should not be ignored. Much of the research cited above is two decades old at this point – it’s long been used safely . [26]

Tingle-Reduced Beta-Alanine

The original Ghost Size had 2g of the popular pre workout endurance aid, but Ghost has stepped it up to a full 3.2g dose. How’d they do it? By adding BetaPrime , a mixture of plant extracts to reduce the tingling sensation!

Beta Alanine – 3.2g

Beta Alanine

Carnosine helps your body flush lactic acid out of the muscles. Beta alanine helps you get more muscle carnosine content.

Given its prevalence, we’ve covered beta alanine in depth countless times, including in our Ghost Legend article. Like creatine, it has been studied so intensely that we now have well-performed meta-analyses that can guide us in its use.

Beta alanine works by combining with the essential amino acid L-histidine , generating more carnosine . [27,28] This molecule then goes on to keep fatigue at bay by buffering lactic acid, especially in muscle tissue. [28]

Indirect muscle gains from increased volume

This lets you go longer, and with more volume, you can then make more gains. So beta alanine isn’t a direct muscle builder (like we can claim for creatine above and likely betaine below), but an indirect one. You’ll need to earn any gains from beta alanine through increased volume — and eating enough to compensate for it.

The major meta analyses

There are two well-performed meta analyses on beta alanine’s performance, and another on safety:

Beta Alanine Meta Analysis

The 2016 meta analysis showed who beta alanine may work best for [29] – and it’s generally for endurance and mid-distance activities.

  • However, a newer 2016 analysis on 1461 participants in 40 different studies using 65 different exercise regimens (and 70 exercise measures) found significant success in exercises ranging from 30 seconds to 10 minutes . [30] The combined results were best in terms of exercise capacity , but not as significant in terms of performance . [30]

The studies above cover several sports and exercises, ranging from rowing to running to cycling to swimming to weight lifting, all in various durations. It’s well accepted that using beta alanine to increase carnosine stores will lead to better muscular endurance.

Safety and the tingle factor

A more recent meta analysis was conducted on safety in 2019, showing that beta alanine “does not adversely affect those consuming it” . [31] This is important, because some new users get concerned regarding the tingling sensation (known as paresthesia ) that beta alanine can cause.

But even though beta alanine is safe and non-toxic, Ghost wants to make the experience as positive as possible — especially if you’re combining this with Legend, which also has beta alanine.

BetaPrime (Jujube [Ziziphus jujuba] Seed extract, L-Theanine, Celastrus [Celastrus paniculatus] Seed extract) – 400mg


BetaPrime was originally introduced in the now-sold-out limited-edition Christian Guzman Legend V3 as CarnoPrime , when Ghost paired it with a whopping 6.4g beta alanine. Anecdotally – it worked , and made the huge dosage of beta alanine feel more like a 1-2g dose. Now it’s back as BetaPrime, but with the same constituents inside.

The claim is that this ingredient, which contains extracts known for skin care and focused calming effects, helps reduce beta alanine tingling ! While there’s no current research on its ability to do this, and we only have our anecdotal experience above, we can discuss the parts inside and why they may work to this effect.

Jujube extract: soothing the skin

L-theanine for relaxation and focus.

Ghost Legend Christian Guzman

We originally saw BetaPrime as CarnoPrime in the long-since-sold-out Guzman Legend V3

We often see L-theanine in several focus-minded supplements (such as nootropics and pre workouts) as well as sleep and mood-boosting supplements due to its calming and relaxing cognitive effects. It comes from green tea leaves and acts as a neurotransmitter in the brain. [33]

What we like is that science shows the amino acid to be relaxing yet isn’t sedative , [34] so it calms us down a bit but doesn’t put us to sleep.

Celastrus extract: another nootropic doubling as a skin-soother?!

Given this combination, it may be able to amplify each of their effects, and the trio should feel good on the skin regardless of your effects from beta alanine.

Ultimately, we’ve seen this ingredient work, albeit in higher doses when paired against even higher doses of beta alanine, but we don’t have any specific research to back it up in its totality. Ghost is doing something quite novel here, and if it comfortably gets folks to a clinical dose of beta alanine (perhaps even a 6.4g dose per day depending on your pre workout), it’s worth trying.

Back to beta alanine – what if we stack with a full dose of legend and get 6.4g?!

Ghost Legend V2

Ghost Legend V2 is upon us! What happens with all that beta alanine when you stack it with SIZE? Faster carnosine saturation!

We almost always mention that 3.2g/day is the clinical dosage of beta alanine. It’s often spread in four different doses throughout the day – the goal is to reach carnosine saturation levels. Here in Size, we of course get it all in one shot.

But what if we’re stacking with Ghost Legend, the famous pre workout supplement that now has 3.2g as well? Is there any research on 6.4g beta alanine ?

Betaine (Trimethylglycine) 2.5g

Also known as trimethylglycine (TMG) , betaine is a choline metabolite that’s another well-studied muscle-building ingredient in Size. Betaine functions similarly to creatine, but has a few additional beneficial effects as well. The clinically studied dose is 2.5g , so Size is bringing you what successful gym-based research has shown.

Betaine Anhydrous

We cover the mechanisms real quickly, and then see the real world research:

Methyl donor, homocysteine reducer

While creatine provides phosphate , betaine is a methyl donor that doubles as an osmolyte , meaning it helps regulate fluid levels across cells, keeping them more resilient [40,41] and protecting them from thermal shock. [42] As a methyl donor, betaine is able to reduce homocysteine levels, [43] which is important since homocysteine is a biomarker for several negative effects health consequences.

Added pumps to your workout

Betaine Metabolic Pathway

Metabolic pathways for choline and betaine. Betaine can donate a methyl group to homocysteine (Hcy) to form methionine (Met). Methionine is converted to S-adenosylmethionine (SAMe), which is another important methyl donor.

On top of the muscle-growth benefits detailed below, many users claim a better workout pump when it’s taken with enough water, thanks to its osmolyte function. What most don’t discuss is that there may be some nitric oxide elevation as well! [44]

This means betaine makes for an incredible all-around ingredient, and we argue that if you had the choice , taking Size with your pre workout would be the most enjoyable way to use it.

If interested in the history and use of betaine to protect heart health and increase patient strength, a great review was published in 2004. [45] The research goes as far back as 1951, where doctors were calling it “the most valuable and most effective lipotropic agent tested for treatment in the human subject” . [46]

Gym based studies: skipping to the increase in SIZE

It’s after that 2004 review where we start getting into athletic -based studies. So with the general mechanisms covered, let’s get into the actual field (gym) research, but let’s skip to the important one: size gains . After that, we’ll backtrack to see how we got there.


From the MEN’s study: The arms don’t lie! Here’s one place where placebo doesn’t rule: arm size! Betaine built bigger arms… in trained subjects! [40,47]

After years of successful performance-based research, a team wanted to see how betaine fared in terms of body composition . The six-week study tested 23 trained athletes (4.8 years of training experience on average) and gave them either 2.5g betaine per day or placebo. [40]

After a training program, they gained 5.3lbs lean muscle mass and lost 6.4lb fat mass , yielding a 3% reduction in body fat ! [40] Even better, there were significant increases in arm size , [40] which every Ghost user should love!

The same team was so impressed with the results that they dug deeper into the mechanisms, finding several hormonal pathways that are stimulated by betaine. [47]

Fat loss in females!

That same team wasn’t done. The same researcher came back in 2018 with a double-blind, placebo-controlled study on college-aged women showing that betaine users lost 3.3% body fat and 2.0kg overall body weight on average, significantly more than the 1.7% bodyfat and 0.8kg body weight lost in the placebo group! [48] These results were 2.5 times greater for weight loss and just under 50% greater body fat reduction for women using betaine. [48]

Betaine Women Experiment

The women’s betaine experiment design

To further back fat loss data, a 2019 systematic review of six studies with 195 participants found that betaine supplementation significantly reduced total body fat mass and body fat percentage. [49]

This research didn’t come out of nowhere, of course. Researchers got to the point of testing body composition after several successful performance based studies, which are worth covering as well:

Athletic performance studies

Before the studies on muscle growth, betaine was first studied for performance and thermal protection – with new research published basically every year:

  • The first athletic-based study on betaine supplementation was conducted in 2003, where runners were dehydrated and given morning exercise, then given betaine or placebos and put on a 75 minute performance run. They found that the betaine groups had lower homocysteine levels, showing attenuation from the systemic damage caused by the experiment. [50]
  • In 2008, researchers testing betaine against placebo on runners found better VO2 consumption and plasma lactate in a sprint, as well as improved sprint time to exhaustion and thermal protection. [51]

Ghost Pump V2

Betaine can provide a bit of a pump, so we like it pre workout, but the real NO boost will come from Ghost Pump !

  • A 2010 double-blind, placebo-controlled crossover study found similar gains in force production during isometric back squat and bench press exercises. [53]
  • In 2011, we again saw increased VO2 consumption, leading to a moderate increase in bench press repetitions and volume load. [54]
  • 2012 brought us a study on cyclists, where betaine increased peak power (average, mean, and maximum) for all subjects combined. [55]

This brought us to 2013 and 2014, where one of the above teams finally tested body composition, with successful results! [40,47]

Epicatechin 90% (200mg)

Next is the secret weapon that most of the creatine users will not have as much experience with. Thankfully, we do, and it’s a powerful ingredient that we believe natural supplement users need to try:

How Epicatechin Affects Myostatin Levels

Epicatechin dropping myostatin! Will this work in younger users? Will it result in GAINS?

Found prevalently in dark chocolate, (-)-epicatechin is a potent flavonol that’s gained popularity for its ability to enhance lean mass gains and performance. Most notably, epicatechin has the ability to

  • Enhance strength and muscle growth [56,57]
  • Improve glucose tolerance [58]
  • Increase endurance [59]
  • Blunt fatigue [59]
  • Elevate nitric oxide production [60]

Part of what makes (-)-epicatechin a prime-time muscle builder is that it’s a rather powerful inhibitor of myostatin by way of increasing levels of follistatin , Myostatin’s “archenemy”. [57] Myostatin inhibits muscle growth, and follistatin inhibits myostatin signaling. By increasing follistatin, which ultimately results in less myostatin and more muscle growth, epicatechin deserves more attention in the sports nutrition space!

One issue is that epicatechin is pricey and has been difficult to source, so we’ve seen some underdosing occur over the years. Not going to happen with Ghost, whose founder Dan Lourenco originally stated over epicatechin’s inclusion in Size in 2017:

“EPI has solid leading edge research of course for myostatin inhibition and muscular endurance (and a host of other more holistic health benefits). Most brands sell EPI standalone for $60+ which truly shows either how insane I am/how big of a deal GHOST Size is going to be at our price point ($39.99)! “ — Dan Lourenco

Senactiv (Panax notoginseng [root] & Rosa roxburghii [fruit] extracts) – 50mg

What we consider to be the most major upgrade to Ghost Size is NuLiv Science ‘s fascinating senolytic ingredient, Senactiv . Formerly known as ActiGin , this patented blend of Panax notoginseng and Rosa roxburghii root extracts is one of the most fascinating new ingredients on the market.

Out with the old, in with the new


Out with the old, in with the new. Regenerate senescent cells and improve performance with NuLiv Science’s Senactiv

Senactiv is what’s known as a senolytic , which is a compound that can induce cellular death in old, deteriorating cells (known as senescent cells) [61] — thus promoting growth and health by encouraging new cell regeneration . The process may sound scary, but it’s natural, and senolytics speed it up. Senactiv is one such senolytic that actually functions in the endothelial lining of skeletal muscle cells!

NuLiv Science has conducted a lot of research on the ginsenosides inside of ginseng. In one such placebo-controlled study, they found that muscle tissue exposed to the ginseng extract used in Senactiv prior to exercise enhanced glycogen replenishment and led to fewer markers of inflammation compared to placebo. [62]

In addition to the reduction of pro-inflammatory state, the ginseng also improved time to exhaustion by 20% against control , while also boosting VO2max. [62] Mechanistically, this seems to stack very well with betaine, which works on different pathways to provide similar benefits.

Muscle biopsies also show that Senactiv’s ginseng extract led to 47% more citrate synthase , [62] which is critical for ATP production – so now we’re synergistic with creatine too! Further research has shown better markers in terms of lipid peroxidation, free radical damage, inflammation, and muscle damage. [62-65]

Regenerate new cells with Senactiv

Senactiv Recovery

Hard-training carb-lovers rejoice: The ginseng in Senactiv gets glycogen restored better and faster, [62] so you can reload and get after it sooner.

By getting glycogen back into muscle tissues (2.7 times more in the same time period [62] ), Senactiv can help you grow and recover faster, while clearing out useless “elderly” cells and bringing upon new growth. [63]

While speaking of new growth, Senactiv boosted a protein named Pax-7 and the MYf5 gene by 81% in one study, [66] which indicates muscular satellite cell generation.

AstraGin (Astragalus membranaceus and Panax notoginseng) Root extracts – 50mg

NuLiv Science AstraGin Ingredient Info

Increase the absorption and effectiveness of your supplements with AstraGin from NuLiv Science!

Another NuLiv Science ingredient, and a keeper from the original Ghost Size formula, AstraGin is an all-natural absorption-boosting ingredient derived from different parts of Astragalus membranaceus and panax notoginseng , both staples of traditional Chinese medicine. AstraGin enhances the rate at which certain compounds and nutrients are absorbed within the intestinal wall.

NuLiv Science has conducted several research trials showing that the novel compound effectively improves uptake of creatine and beta alanine (found here in Size) as well as citrulline (found in Ghost Legend) along with amino acids, and several other compounds. [67]

How does it work? Transporter upregulation

In terms of the mechanism, the research indicates that AstraGinⓇ upregulates mRNA and its key transporters such as: [67]

  • Sodium-glucose cotransport 1 (SGLT1) , which controls sodium-dependent glucose uptake across cells,
  • Glucose transporter type 4 (GLUT4) , a key glucose transporter that helps maintain proper glucose levels,
  • Cationic amino acid transporter 1 (CAT1) , which moves amino acids throughout the body. [67]

In addition, AstraGin may improve gut operation as well, which supports its beneficial effects. It has been shown to reduce intestinal wall inflammation by 73% in animal models. [67] This means that we have both upregulated nutrient transport once the ingredients are in your bloodstream and AstraGin helps them get there more effectively as well.

Becoming a Legend

In 2017, Dan had a few other tidbits about Ghost Size and specifically in regards to the brand’s pre workout, Legend, that we felt would behoove our readers to see:

“Last, unlike our pre-workout where we recommend 1-2 scoops to give users easy flexibility to flavor their stimulant and other doses, GHOST Size is a 1 scoop, fully clinical, packed to the nines, no cost spared muscle builder. It’s launching in a neutral, natural flavor and contains no artificial sweeteners or colors. Get ready to make some gains, Legends!” –Dan Lourenco

Flavors Available

Ghost Size V2 Flavors

Ghost Size V2 launched with four flavors, but the most interesting one may be “Natty”, since it can be stacked with Legend, Pump, Gamer, or any other flavored supplement!

If you happened to catch our Ghost Size unveiling video on YouTube, you saw that they’re launching in four flavors, including a neutral (“Natty”) one that can (should be!) stacked with Ghost Legend:

To see that unveiling, see Season 7, Episode 16 of Ghost’s Building the Brand YouTube Series in Season 7, titled “The HQ Showdown”:

Ghost Size V2 is a Legendary Upgrade to Creatine

Ghost's Secret Stuff

Throwback: When Size v1 was about to launch, Ghost sent out beta tubs in these epic Ghost’s Secret Stuff tubs.

Leave it to Ghost to go and completely one-up the traditional creatine supplement. We originally expected as much, given their beta-test release that was sent as “Ghost’s Secret Stuff “, with our tub pictured to the right.

Make no mistake – Ghost is “mainstream” and extraordinarily popular, selling a ton both online and in retail. They’re catchy, flashy, and the cool kids in the space. But inside the tub, they’re just as innovative as ever. We love how they’re pushing ingredients like epicatechin and Senactiv to the masses, and tingle-reduced beta alanine is a unique novelty many will love.

While Size can be used any time of the day, we believe there are enough benefits to take it pre workout, especially with what betaine can bring to the table at that time. But all in all, it doesn’t matter when you take it, so long as you get your basics in each and every day, and train and eat for Size .

Note: This article was originally published May 24, 2017, but was upgraded to V2 on May 14, 2021 .

About the Author: Mike Roberto

Mike Roberto

Mike Roberto is a research scientist and water sports athlete who founded PricePlow. He is an n=1 diet experimenter with extensive experience in supplementation and dietary modification, whose personal expertise stems from several experiments done on himself while sharing lab tests.

Mike's goal is to bridge the gap between nutritional research scientists and non-academics who seek to better their health in a system that has catastrophically failed the public.

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  • Cook, Christian J, et al. “Skill Execution and Sleep Deprivation: Effects of Acute Caffeine or Creatine Supplementation – a Randomized Placebo-Controlled Trial.” Journal of the International Society of Sports Nutrition, vol. 8, no. 1, 16 Feb. 2011, 10.1186/1550-2783-8-2;
  • Volek, Jeff S., et al. “The Effects of Creatine Supplementation on Muscular Performance and Body Composition Responses to Short-Term Resistance Training Overreaching.” European Journal of Applied Physiology, vol. 91, no. 5-6, 1 May 2004, pp. 628–637, 10.1007/s00421-003-1031-z;
  • Sheikholeslami Vatani, D., et al. “The Effects of Creatine Supplementation on Performance and Hormonal Response in Amateur Swimmers.” Science & Sports, vol. 26, no. 5, Nov. 2011, pp. 272–277, 10.1016/j.scispo.2011.07.003;
  • Shao, Andrew, and John N. Hathcock. “Risk Assessment for Creatine Monohydrate.” Regulatory Toxicology and Pharmacology, vol. 45, no. 3, Aug. 2006, pp. 242–251, 10.1016/j.yrtph.2006.05.005;
  • Hill, C. A., et al. “Influence of β-Alanine Supplementation on Skeletal Muscle Carnosine Concentrations and High Intensity Cycling Capacity.” Amino Acids, vol. 32, no. 2, 28 July 2006, pp. 225–233, doi:10.1007/s00726-006-0364-4.
  • Trexler, E.T., Smith-Ryan, A.E., Stout, J.R. et al.; “International society of sports nutrition position stand: Beta-Alanine.”; J Int Soc Sports Nutr 12, 30 (2015);
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  • Dolan, Eimear, et al. “A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation.” Advances in Nutrition, vol. 10, no. 3, 13 Apr. 2019, pp. 452–463, 10.1093/advances/nmy115;
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  • Hobson, Ruth M., et al. “Effect of Beta-Alanine with and without Sodium Bicarbonate on 2,000-m Rowing Performance.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 23, no. 5, Oct. 2013, pp. 480–487, 10.1123/ijsnem.23.5.480;
  • Cholewa, Jason M et al. “Effects of betaine on body composition, performance, and homocysteine thiolactone.” Journal of the International Society of Sports Nutrition vol. 10,1 39. 22 Aug. 2013, doi:10.1186/1550-2783-10-39;
  • Boel De Paepe; “Osmolytes as Mediators of the Muscle Tissue’s Responses to Inflammation: Emerging Regulators of Myositis with Therapeutic Potential”; EMJ Rheumatol. 2017;4undefined:83-89;
  • Caldas, Teresa, et al. “Thermoprotection by Glycine Betaine and Choline.” Microbiology, vol. 145, no. 9, 1 Sept. 1999, pp. 2543–2548, 10.1099/00221287-145-9-2543;
  • Olthof, M. R., & Verhoef, P. (2005). Effects of betaine intake on plasma homocysteine concentrations and consequences for health. Current drug metabolism, 6(1), 15-22; Retrieved from
  • Iqbal, O., Fareed, D., Cunanan, J., Hoppensteadt, D., Messadek, J., Baltasar, F., & Fareed, J. (2006). Betaine induced release of tissue factor pathway inhibitor and nitric oxide: implications in the management of cardiovascular disease. The FASEB Journal, 20(4), A655;
  • Craig, Stuart AS. “Betaine in Human Nutrition.” The American Journal of Clinical Nutrition, vol. 80, no. 3, 1 Sept. 2004, pp. 539–549, 10.1093/ajcn/80.3.539;
  • Morrison, L. M. “Results of Betaine Treatment of Atherosclerosis.” The American Journal of Digestive Diseases, vol. 19, no. 12, 1 Dec. 1952, pp. 381–384, 10.1007/BF02881126;
  • Cholewa, Jason M., et al. “Effects of Betaine on Performance and Body Composition: A Review of Recent Findings and Potential Mechanisms.” Amino Acids, vol. 46, no. 8, 24 Apr. 2014, pp. 1785–1793, 10.1007/s00726-014-1748-5;
  • Jason Michael Cholewa, et al; “The Effects of Chronic Betaine Supplementation on Body Composition and Performance in Collegiate Females: a Double-Blind, Randomized, Placebo Controlled Trial”; Journal of the International Society of Sports Nutrition; BioMed Central; 31 July 2018;
  • Gao, Xiang et al.; “Effect of Betaine on Reducing Body Fat—A Systematic Review and Meta-Analysis of Randomized Controlled Trials.”; Nutrients 2019, 11, 2480;
  • Roti, M; “Homocysteine, Lipid and Glucose Responses to Betaine Supplementation During Running in the Heat”; Medicine & Science in Sports & Exercise: May 2003 – Volume 35 – Issue 5 – p S271;,_LIPID_AND_GLUCOSE_RESPONSES_TO.1501.aspx
  • Armstrong, Lawrence E, et al. “Influence of Betaine Consumption on Strenuous Running and Sprinting in a Hot Environment.” Journal of Strength and Conditioning Research, vol. 22, no. 3, May 2008, pp. 851–860, 10.1519/jsc.0b013e31816a6efb;
  • Hoffman, Jay R, et al. “Effect of Betaine Supplementation on Power Performance and Fatigue.” Journal of the International Society of Sports Nutrition, vol. 6, no. 1, 27 Feb. 2009, 10.1186/1550-2783-6-7;
  • Lee, Elaine C, et al. “Ergogenic Effects of Betaine Supplementation on Strength and Power Performance.” Journal of the International Society of Sports Nutrition, vol. 7, no. 1, 2010, p. 27, 10.1186/1550-2783-7-27;
  • Trepanowski, John F, et al. “The Effects of Chronic Betaine Supplementation on Exercise Performance, Skeletal Muscle Oxygen Saturation and Associated Biochemical Parameters in Resistance Trained Men.” Journal of Strength and Conditioning Research, vol. 25, no. 12, Dec. 2011, pp. 3461–3471, 10.1519/jsc.0b013e318217d48d;
  • Pryor, J Luke, et al. “Effect of Betaine Supplementation on Cycling Sprint Performance.” Journal of the International Society of Sports Nutrition, vol. 9, no. 1, 3 Apr. 2012, 10.1186/1550-2783-9-12;
  • Gutierrez-Salmean, Gabriela, et al. “Effects of (−)-Epicatechin on Molecular Modulators of Skeletal Muscle Growth and Differentiation.” The Journal of Nutritional Biochemistry, vol. 25, no. 1, Jan. 2014, pp. 91–94, 10.1016/j.jnutbio.2013.09.007;
  • Gutierrez-Salmean G, Ciaraldi TP, Nogueira L, et al. Effects of (−)-epicatechin on molecular modulators of skeletal muscle growth and differentiation. The Journal of nutritional biochemistry. 2014;25(1):10.1016/j.jnutbio.2013.09.007. doi:10.1016/j.jnutbio.2013.09.007.
  • Grassi, D; Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons.; Department of Internal Medicine and Public Health, University of L’Aquila; 2005;
  • Nogueira, L., Ramirez-Sanchez, I., Perkins, G. A., Murphy, A., Taub, P. R., Ceballos, G., Villarreal, F. J., Hogan, M. C. and Malek, M. H. (2011), (–)-Epicatechin enhances fatigue resistance and oxidative capacity in mouse muscle. The Journal of Physiology, 589: 4615–4631. doi:10.1113/jphysiol.2011.209924.
  • Fraga CG, Litterio MC, Prince PD, Calabró V, Piotrkowski B, Galleano M. Cocoa flavanols: effects on vascular nitric oxide and blood pressure. Journal of Clinical Biochemistry and Nutrition. 2011;48(1):63-67. doi:10.3164/jcbn.11-010FR.
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  • Hou, C.-W., Lee, S.-D., et. al. Plos One. “Improved Inflammatory Balance of Human Skeletal Muscle during Exercise after Supplementations of the Ginseng-Based Steroid Rg1.” Jan. 2015.10(1);
  • Wu, J., Saovieng, S., Cheng, I.-S., et. al. Journal of Ginseng Research. “Ginsenoside Rg1 Supplementation Clears Senescence-Associated Β-Galactosidase in Exercising Human Skeletal Muscle.”;
  • Korivi, M., Hou, C.-W., et. al. Evidence-Based Complementary and Alternative Medicine. “Ginsenoside-Rg1 Protects the Liver against Exhaustive Exercise-Induced Oxidative Stress in Rats.”, 2012.
  • Yu, S.-H., Huang, H.-Y., et. al.Journal of the International Society of Sports Nutrition. “Oral Rg1 Supplementation Strengthens Antioxidant Defense System Against Exercise-Induced Oxidative Stress in Rat Skeletal Muscles.”, May 2012;
  • Wu, J., Saovieng, S., et. al. (2019). Journal of Functional Foods. “Satellite Cells Depletion in Exercising Human Skeletal Muscle Is Restored by Ginseng Component Rg1 Supplementation.” 2019;
  • NuLiv Science; AstraGin Product Dossier;

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Fitness Informant

GHOST Size V2 Review: More Than Just A Daily Creatine Supplement

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Overview of GHOST Size V2

GHOST is one of the hottest brands in sports nutrition with leap into beverage, use of quality, branded ingredient and their authentic flavor collabs with the likes of Oreo, Chips Ahoy!, Sour Patch Kids, Swedish Fish...the list goes on. The use of quality, branded ingredients in effect formulas has been our favorite of the brand.

GHOST Size V2 reverts from multiple creatine sources into a single source which we are a fan of. On top of the clinical dosage of BRANDED creatine monohydrates, GHOST includes other key ingredients for performance and body composition. GHOST Size V2 is an upgrade from V2 and is currently one of the best muscle-building powders on the market today that doesn't have to make erroneous claims.

Why You Should Trust Our Reviews

  • EXPERT REVIEW PANEL Our review panel is made up of individuals with many years of experience in the sports nutrition industry, dating back to the early 2000’s. Their tenure gives them knowledge on brands, supplements, ingredients, dosages and more.
  • FULL CONTAINER REVIEWS Unlike the majority of “review” sites on the internet, Fitness Informant reviews every supplement on a full-container basis. What does this mean? It means that a review is not written or recorded until the last serving of that product has been finished. We’ve all had products that were great for the first couple of days, but then lost their effectiveness shortly after. We want to ensure you are getting a full review based on a full product.
  • INGREDIENT EDUCATION We breakdown each ingredient in our reviews to educate you on exactly what the ingredients do, and what is the proper dosage of each ingredient to effectively do what they are intended to do.
  • 100% HONEST – NO B.S. REVIEWS Our number #1 priority is to inform you proper supplement selection through honest reviews. The majority of “review” sites on the internet will push you to buy a certain product based on the commissions they received. Not us. We want you to purchase the highest quality supplements at the best value. We put your health and wellness first. To achieve your goals we want you to use only the best supplements that you can afford. We do this by being honest.

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Testing Results and Ratings

We reviewed GHOST Size V2 on five categories. We first start by looking at its ingredient profile. This portion of the review looks at the different ingredients used in the muscle-building supplement, what their intention is and how effectively dosed are each ingredient.

ghost brand creatine

We then look at effectiveness. An effective muscle-building supplement will use high quality, proven ingredients, at clinically backed dosages.  This is generally an extension of the profile section. The higher quality ingredients used at proper dosages, the more effective the intra-workout supplement will be at prolonging endurance and aiding in muscle recovery.

Then we move into the taste of the different flavors we’ve tried. We grade each flavor separately and average the scores for their overall taste rating. We were able to test out the following flavors: Lime.

Mixability refers to how well the powder mixes in the recommended amount of water using the Official Shaker Cup of Fitness Informant the Ice Shaker .

Finally, we talk about value. Value is the combination of profile, effectiveness, taste and mixability in relation to cost. Another part of value are the competitors and other versions of muscle-building supplement on the market.

Ingredients Profile


If you’re just looking for creatine monohydrate we will be the first to tell you that you can get this in GHOST Size, but you can grab it as a commodity elsewhere for cheaper. What you will get with GHOST Size is a comprehensive muscle-building formula using branded ingredients backed by science and research.

GHOST Size V2 elected to move away from a multi-sourced creatine to a single source, CreaPure Creatine Monohydrate at 5g. We love this change. Creatine Monohydrate is the most well studied, proven ingredient in sports nutrition. It is right there with caffeine. CreaPure touts a 99.9% purity which means at 5g you are actually getting 5g of Creatine. Some of the cheaper creatines from other countries may not be pure. Creatine Monohydrate aids in ATP production and muscle growth.

Beta-Alanine is included at 3.2g, the clinical dosage. Why? Beta-Alanine is an ingredient that should be consumed daily. Having it in GHOST Size makes it very easy to get your daily dose of Beta-Alanine. Don’t worry, you won’t take too much if your pre-workout also has it in it. Beta-Alanine is a lactic acid bufferer and can improve performance in the gym.

GHOST Size also includes BetaPrime at 400mg. This reduces the paresthesia aka tingles, that Beta-Alanine gives you.

Betaine is used at 2,500mg. This is a great dosage of a key ingredient designed to help improve muscular output and recovery.

Epicatechin is used again at 200mg. Some websites and platforms will tout Epicatechin as this miracle muscle-builder, let’s be realistic. Epicatechin is a myostatin inhibitor. Myostatin essentially controls muscle growth not allowing you to get too big. There are contradicting studies on myostatin and epicatechin.

Senactiv is a fascinating ingredient from NuLiv Science. It is used at 50mg. Senactiv essentially helps the body promote more ATP (energy) and output while aiding in muscle recovery by promoting new, healthy cells in the muscle.

AstraGin is used at 50mg to aid in absorption.

Overall, GHOST Size V2 is a really solid formula that hits on output, strength and size (through recovery). If you’re looking for a non-hormonal supplement that uses proven ingredients, GHOST Size V2 does just that.

This is not going to work like a SARM or a pro hormone (we would argue that it works better by not impacting your long-term health). You won’t gain 10lbs of lean mass in 20 days. There are no BS claims associated with GHOST Size. GHOST Size V2 is easy on the stomach and does not lead to the “creatine bloat” that you hear stories about. It is hard to verify if recovery is that much better because your workouts change over time while using GHOST Size. From our experience it seems to aid in output during exercise training. Bicep curls, for example, it was noticeable that more weight and reps could be completed.

Overall if you want something above and beyond a creatine supplement, GHOST Size will help you inch closer to your goals of lean muscle mass and strength. 

Lime : (9.1/10)

We’re a huge fan of lemon/lime flavors. This lime flavor was spot on. It is, in our opinon, the most spot on lime flavor we have had. It is tart like you’d expect from a lime flavored supplement. The notes of lime are very strong.

There are going to be ingredients in this that just do not mix well in water. This means they will float and eventually fall to the bottom of your shaker or glass. This doesn’t deter us from using it, but it does impact mixability score.

We used Official Fitness Informant Shaker Cup, the Ice Shaker , to mix up the powder.

See the video above for the full mixability test.

We love a supplement that includes both creatine monohydrate and beta-alanine. The other ingredients are they neccessary? No, but if you are truely looking to take yiour workouts up a notch then you should consider. This retails for $40 for 30-servings. With code INFORMANT you will save $8 making this $32 for 30-servings so just over $1 a serving. If you buy creatine monohydrate and beta-alanine by itself, you are already close to this price, so why not get both of those ingredients (not too mentioned a branded version of creatine) as well as all the other great stuff in this for only a few dollars more? Seems pretty obvious to us!

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Fitness Clone

Ghost Size Review – Can This Supplement Help You Build Muscle?

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By Leslie Waterson

Reviewed by Juliana Tamayo, MS, RDN - Last Updated May 28, 2020

Ghost Size Review

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Building muscle is one of the best fitness goals that anyone can never say no to. It might be wise to do so if you are a strength trainer, a bodybuilder, or if you want a more leaned, tone look. No matter what your training for, it’s always a good idea to rely on the usual stapes of muscle-building — intense weight workouts and a protein-packed diet. Sometimes, though, that’s not enough. You might need a little extra “oomph” that you can find in supplements. Can you gain muscle safely? The answer is yes.

Ghost Size is a supplement that will help you build muscle rapidly. It’s a great alternative compared to other options that may contain harmful ingredients that trigger serious side effects. If you are looking for something that will complement your strength training and muscle building exercises, Ghost Size could be exactly what you need as part of your routine.

The only issue? There are so many muscle building supplements out there, such as Animal Stak and Alpha Jym . So, how do you know if Ghost Size is the right supplement for you? We’ll take a closer look at Ghost Size, its ingredients, its claims, and more in this review, so you can decide for yourself.

Ghost Size Supplement

What Is Ghost Size?

Ghost Size is a powdered supplement that contains creatine. You can mix it with your whey protein shake if you are looking for that extra boost in building muscle. This is made from ingredients that trigger little to no side effects. And it’s perfect for any strength trainer or anyone looking to gain some lean muscle. Unlike some supplements, Ghost Size will reveal every ingredient that is contained. If you are looking for a supplement brand that is transparent, Ghost supplements are perhaps the best brand to consider looking into.

Ghost Size with model

Ghost Size Advantages

  • Perfect for gaining muscle
  • Can be mixed with whey protein shakes
  • Great tasting flavors
  • Can help build endurance and stamina
  • A good dose of creating in one scoop
  • Includes a transparent list of ingredients
  • Easy to mix


  • May be a bit expensive compared to some creatine supplements
  • Not tested by any third-party labs

Who Makes Ghost Size?

Ghost Size is part of the line of supplements made by Ghost Lifestyle. The company is based in Henderson, Nevada. Aside from making Ghost Size, the company makes various supplements that are mostly drink mixes. These include but are not limited to Ghost Whey Protein , Ghost Legend Pre Workout , Ghost Amino , Ghost Burn , Ghost Pump , creatine supplements, nitrous oxide mixes, and more. They also sell their own line of apparel and gear for those who go to the gym regularly.

As of today, Ghost Lifestyle continues to create and sell high-quality supplements that have been a huge help for their customers. Most of their customers are strength trainers, endurance trainers, or bodybuilders, among others.

Ghost Logo

Ghost Size Ingredients

Ghost Size contains the following ingredients: Full-Yield Creatine (including creatine monohydrate and creatine hydrochloride), betaine , CaroSyn Beta-Alanine, Epicatechin , and AstraGin Extract.

Ghost Size also contains other ingredients; however, they do vary depending on the flavor.

Ghost Size Supplement Facts

How Does Ghost Size Work?

As directed, you use one scoop of Ghost Size and mix it in your whey protein shake. Alternatively, you can mix it with Ghost Legend, which is a pre-workout that you can drink 15 to 30 minutes prior to workout. Either way, you’ll be able to drink a scoop of Ghost Size for the purpose of building some lean muscle. Ghost Size contains creatine, which helps your muscle produce energy when you are lifting. And it will also be helpful in the recovery process after an intense workout.

There are other ingredients in ghost size that are key. For example, betaine is the perfect ingredient when you are looking for a muscle builder that will help you recover from your workouts much faster. Recovery between workouts tends to take longer than normal if you are focusing on intense strength training and muscle building. Plus, you can recover faster so you can be able to get back at it and continue smashing your personal bests and fitness goals.

Aside from betaine, Beta-Alanine is another ingredient that works to help make muscle recovery a lot faster. It will also help you build plenty of strength so that you can lift heavier without the struggle. The heavier you lift, the stronger you are. This is an ingredient that is mostly found in pre-workouts. No wonder why a lot of users mix Ghost Size with their pre-workout. Of course, with a good pre-workout mix, you can prep for heavy, intense lifts that are a must for building muscle and getting stronger.

Epicatechin is another ingredient that is a worthy inclusion in Ghost Size. That’s because it helps prevent any kind of muscle mass loss. The last thing you want to do the opposite of your goals and lose muscle. And it will also inhibit the release of myostatin, a protein that prevents any kind of ridiculous muscle growth. Lastly, the AstraGin is included as a way to quickly absorb the nutrients in your body.

Ghost Size for muscle building

Is Ghost Size Safe?

This contains no soy or any known food allergens. As for side effects, they are usually mild and minimal. They include but are not limited to upset stomach, face tingling, and muscular water retention.

Where To Buy Ghost Size

You can purchase Ghost Size directly on their website or on GNC’s website . On GNC you can purchase a container of 30 servings for just $39.99 . You may also buy it from other online retailers if it’s available. The price may differ compared to the Ghost Lifestyle website.

Ghost Size

Ghost Size: Is It Worth It?

If you are looking for a great way to build muscle, a supplement like Ghost Size might be a good option. Whether you mix it with a protein shake or a pre-workout, it will help you build some serious muscle. Plus, it comes in great flavors as well, so you won’t be drinking anything that will leave you with any bitter tastes in your mouth.

The versatility of Ghost Size is quite impressive since you can drink it before a workout or with a protein shake on your off days. There might be nothing quite like Ghost Size when it comes to a muscle-building supplement.

Photo of author

Leslie Waterson

Leslie has been passionately involved in the health and fitness industries for over a decade. She is constantly reviewing the latest scientific research and studies in order to take a research-backed approach to lifestyle optimization. Her main areas of interest include nutrition and supplementation. Leslie shares her findings on Fitness Clone to help other health enthusiasts choose the products and routines that will help them achieve their goals.

  • Muscle glycogen supercompensation is enhanced by prior creatine supplementation
  • Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes
  • Creatine monohydrate in ALS: effects on strength, fatigue, respiratory status and ALSFRS
  • A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder
  • Creatine supplementation affects glucose homeostasis but not insulin secretion in humans
  • Association of choline and betaine levels with cancer incidence and survival: A meta-analysis
  • Effect of Betaine on Reducing Body Fat-A Systematic Review and Meta-Analysis of Randomized Controlled Trials
  • Betaine: a potential agent for the treatment of hepatopathy associated with short bowel syndrome
  • Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise

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The Online Home for Strength Sports

The 13 Best Creatine Supplements of 2024 (Tested & RDN Reviewed)

We tried all the different types of creatine to help you discover the best of the best..

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  • Top Creatine Supplements
  • Video Review
  • How We Picked
  • Creatine Benefits
  • Creatine Types
  • Creatine Prices

Creatine may be one of the most popular  supplements for muscle growth  in a gymgoer’s pantry — and for good reason. Creatine is an amino acid that is known as a “muscle energizer” and is mostly stored in our muscles and brain. ( 1 ) Additionally, creatine has been widely studied over the years, with hundreds of hours of research supporting its status as a powerful tool for muscle growth, training endurance, cognitive function, and post-workout recovery. ( 15 ) The best creatine supplements can be a safe way to boost your in-training prowess, and there’s no shortage of premium options to choose from.

Naturally, choosing between the different  types of creatine  along with its various forms can be difficult, especially for novice athletes. So, to lend a helping hand, we busted out our trusty shaker bottles and blenders, gathered 37 top-performing picks across the category. With help and guidance from  Jillian Kubala, RDN , a registered dietitian, we researched customer reviews and other sources to determine the best creatine supplements on the market today. If you’re curious about this widely-studied performance-boosting supplement and want to reap the benefits of creatine for yourself, odds are you’ll be able to find a worthwhile pick from this detailed round-up.

Best Creatine Supplements of 2024

Best creatine overall: transparent labs creatine hmb.

  • Best Creatine Monohydrate :  Jacked Factory Creatine Monohydrate
  • Best Creatine for  Muscle Growth :  Transparent Labs Creatine HMB
  • Best Creatine HCl:  Kaged  Creatine HCl
  • Best Tasting Creatine:  Transparent Labs Creatine HMB

Best Budget Creatine: Jacked Factory Creatine Monohydrate

  • Best Creatine for Men:  XWERKS Lift
  • Best Creatine for Women:  Legion Recharge
  • Best Post-Workout Creatine: Jacked Factory Growth Surge
  • Best Creatine for Beginners:  Bulk Supplements Creatine
  • Best Creatine Gummy:  Swoly Creatine Gummy
  • Best  Unflavored  Creatine:  Onnit  Creatine Monohydrate
  • Best Creatine Pills: Kaged Creatine HCl Veggie Capsules

Editor’s note: The content on  BarBend  is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended to diagnose, prevent, and/or treat health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.

About Our Expert

This article has been reviewed by  Jillian Kubala, RDN , registered dietitian and founder of  JiIllian Kubala Nutrition . She took a look at the products we chose and research we cite to help ensure we’re offering safe advice and effective product recommendations. Nevertheless, every athlete is different, so it’s best to talk to your doctor before trying new supplements.

Best Creatine Video Review

Check out our best creatine round-up video for an up-close and personal look at some of the picks on our list.  BarBend ‘s Nick English walks you through the formulations of our favorite creatine supplements, and offers some expert insight on what you may like or dislike about them depending on your fitness wants and needs.

How We Tested and Chose the Best Creatine

The  BarBend  team includes certified personal trainers, competitive athletes, and fitness enthusiasts with years of experience in the space. Regardless of our backgrounds, we’re constantly looking to progress when it comes to training and have had plenty of interactions with creatine and its various forms.

When curating this guide, we tried 40 different products, looking closely at key metrics often associated with creatine supplements. We examined the formulations and types of creatine delivered in each serving, as well as how soluble each pick was when mixed with water. Finally, we analyzed the price of each creatine supplement and tried to include a variety of picks from different budget points. 

Creatine Type

One of the first questions we asked for each chosen creatine supplement was which type of creatine was present in the formulation we tried. Common creatine types include creatine monohydrate, creatine HCL, creatine nitrate, creatine HMB, and Kre-Alkalyn — a patented form of creatine designed for improved absorption.

Each creatine type has its own list of benefits and uses, and your body can interact differently with each. We tested and included the creatine type for each chosen pick, along with the benefits of that particular formulation.

The type of creatine can also relate to its physical form. This widely-studied supplement is available as a powder, capsule, and even as a  chewable gummy . The preference toward one form or the next is mostly subjective and related to how convenient you want your supplementation to be, but we included a few picks spanning the options for a better depiction of the available options out there.

When taken as a powder, you’ll need to mix your creatine with water to create a performance-boosting concoction. That refreshing pre-, intra-, or  post-workout beverage  can be quite the challenge itself, though, if the powder is difficult to dissolve. We personally mixed and shook up a number of the creatine powders chosen for this list, noting how easily the formulations dissolved in the process.

We looked for any residue or “floaties” that could create issues during consumption, as well as the general consistency of the blend. If we noticed any issues when trying to perfect our workout-minded mixology skills, we included it in our analysis.

We understand that taste and flavor preferences are subjective, but it’s generally more of a positive if multiple people can vouch for a certain offering. We tested a number of different flavor offerings and compared our experiences to other reviewers. If the consensus was a positive reaction, we made note of it in this round-up.

Creatine supplements are some of the most affordable on the market. In testing, we found that quality options typically come in between 50 cents and $1, with some even getting down to just 32 cents for a single dose. We’ve included premium creatine options at a variety of price points to create a well-rounded list that’s appealing to athletes of all budgets.

Additionally, you’ll notice that some of the products included in this round-up come in at higher prices. This can be often attributed to the fact that these supplements aren’t solely creatine, but rather different blends designed for more specific uses like  pre-workout  or post-workout consumption. We’ve noted these instances above whenever relevant to paint a better picture of the adjusted costs.

Transparent Labs Creatine HMB

We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.

  • Creatine per serving:  5,000mg
  • Type of Creatine:  Creatine Monohydrate
  • Flavors:  Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Peach Mango, Strawberry Lemonade
  • Total Price:  $49.99
  • Servings per container:  30
  • The 5,000mg of creatine monohydrate per serving can help increase ATP turnover.
  • The 1,5000mg of HMB may help with muscle recovery. ( 24 ) 
  • You get 11 different flavors to choose from, which can be great for fighting flavor fatigue over time.
  • Athletes looking for a creatine powder with multiple forms of creatine should look elsewhere.
  • Unlike some pre-workouts with creatine, there are no stimulants in this product.

Some creatine supplements have many unnecessary ingredients, but the best creatine product on the market should probably have one or two useful additions. We think Transparent Labs strikes this balance well for high-quality creatine.  “Great and clean product,”  says one five-star review.  “No artificial sweeteners and an awesome flavor. … I am surprised how my mental cognition has improved, and my energy levels have a boost, too.”  As far as formulation goe, we gave this product a 5 out of 5.

We appreciate the inclusion of HMB, or hydroxymethyl butyrate. The 1.5g of this metabolite has been linked to creating a positive environment for recovery post-workout, allowing your tired and damaged muscles to bounce back quicker for better performance day in and day out. ( 24 ) Transparent Labs Creatine HMB also packs in 5,000mg of creatine monohydrate per serving, which is ideal, as research suggests taking doses of creatine between three to five grams per day for at least 28 days may be effective to increase creatine levels in your muscles. ( 31 ) 

This impressive supplement is available in 11 different flavor options, none of which contain any artificial sweeteners . In testing, we found that each taste does come with a learning curve, though, meaning you’ll need to play around with your water mixes to achieve your desired level of potency.  “I tried Black Cherry and didn’t love it as much as I have loved some other creatine powders. It tasted a little watered down, even with the recommended amount of water,”  notes our tester who’s also a certified nutrition coach. That being said, she gave it a 4 out of 5 for taste as she thought some people may prefer the lighter flavor. 

Transparent Labs Creatine HMB

From a solubility standpoint, Transparent Labs’ Creatine HMB is on par with other creatine supplements. It mixes fairly easily, and we only experienced a handful of “floaties” every now and again. It may be best to take this creatine down in one go, though, rather than sip at it throughout your day. The powder can separate if left alone for a bit, giving room for potential residue left behind at the end of your beverage.

“The addition of vitamin D is helpful, as a large percentage of the population has low or deficient vitamin D levels,” says Kubala. “This can impact energy, muscle function, recovery, and more.” In this product, you get 60 percent of your daily value.

Still, though, for a powerful addition to your supplement routine, it’s hard to ignore the performance benefits baked into every scoop of this high-quality creatine.

Read our full Transparent Labs Creatine HMB Review .

Best Creatine Monohydrate : Jacked Factory Creatine Monohydrate

Jacked Factory Creatine Monohydrate

Jacked Factory's Creatine Monohydrate is about as straightforward a creatine as they come. It's also one of the best prices we've found on the market at just under 15 cents per serving.

  • Flavors:  Unflavored
  • Total Price:  $31.49
  • Servings per container:  85
  • Each serving delivers 5,000mg of creatine monohydrate, which studies show as a highly effective dose for optimal ATP turnover. ( 2 )
  • The unflavored nature of this creatine supplement makes it easy to take on its own or with other powders in a stack.
  • You get 85 servings per tub for a lower price per serving (about $0.37) than most other brands.
  • There are no add-ons like amino acids or HMB in this formula. 
  • This only comes in powdered form and isn’t available in capsules.
  • There are no other flavored options. 

With decades of research showing that it may be effective in helping muscle growth and strength increases, creatine monohydrate is the most scientifically-backed form of creatine. ( 2 ) Many companies try their hand at making a good creatine monohydrate supplement, but we think this one is top-notch.

Jacked Factory’s Creatine Monohydrate is a no frills formulation that delivers on performance. Each serving houses 5,000mg of creatine monohydrate, which research shows as a recommended dosage for the sake of better ATP turnover during muscle contractions. ( 2 )

Plus, it’s unflavored, so you can mix it with any beverage or stack it with other supplements without messing up the flavor. Our Head of Content and competitive weightlifter Kate Meier had it solo and said,  “It tastes like water to me,”  so you don’t necessarily need to mix with other ingredients, either. She gave it a 5 out of 5 in the flavor department for its true unflavored taste. However, she did note that it didn’t dissolve entirely — “There was a little sediment that gathered at the bottom over time,” says Meier, who gave the product a ⅘ for solubility.

Although specific creatine timing doesn’t necessarily matter, according to Kubala, research suggests that taking creatine shortly before and/or after a workout can be beneficial. ( 31 ) Additionally, Jacked Factory’s creatine monohydrate is dairy-free, made in the USA, and non-GMO, so if you’re picky about your ingredients and where they come from, this is a great option.  “No fancy frills or suspicious  fillers  here,”  one of many five-star reviews says.  “Pure, unadulterated creatine monohydrate.”

Basic yet effective, this formula delivers unflavored, soluble creatine without anything artificial. Plus, it comes with 85 servings per container, so you can focus more on improving your home gym  and less on restocking your supp pantry.

[Related:  Does Creatine Make You Gain Weight? ]

Best Creatine For  Muscle Growth : Transparent Labs Creatine HMB

  • This powder combines HMB with a hearty 5,000mg dose of creatine, which has been shown to help increase strength and muscle growth more effectively that supplementing with both ingredients separately. ( 9 )
  • You get 11 flavors to choose from, including an unflavored option.
  • This creatine includes 60 percent of your daily recommended vitamin D value.
  • This creatine is only available in powdered form, which may be inconvenient for some.
  • Athletes wanting a more robust formulation supporting pre-workout or post-workout supplementation should look elsewhere.
  • Our testers note that finding the ideal water to powder ratio for optimal flavor takes practice.

Putting on muscle and decreasing fat can be one of the primary motivations for working out. Cranking out extended reps and sets without tiring can be a great way to achieve these goals, and TL Creatine HMB can be perfect for these situations thanks to its 5,000mg of creatine monohydrate per serving.

This type of creatine dosage has been linked to higher ATP turnover, meaning you have improved energy and stamina for taxing your muscles to their fullest potential. ( 2 ) Also, the presence of HMB in this formulation should have muscle-minded athletes excited, as combining these two potent ingredients has been shown to increase strength better than taking either supplement on its own. ( 9 )

Additionally, we like how Transparent Labs includes BioPerine in the formulation in an effort to speed absorption. However, according to Kubala, there isn’t really any firm evidence that BioPerine can improve your body’s absorption of these ingredients. We do recommend consulting with your doctor before supplementation with Creatine HMB, though, as black pepper extract is a known allergen that may be unpleasant to deal with for some athletes.

In terms of this creatine’s performance when it comes to crafting that muscle-bound physique, we feel the customer reviews speak for themselves. Many athletes have noted that Creatine HMB has given them a heightened sense of endurance and power in training, which can lead to more muscle growth and strength increases in the long run.

One satisfied athlete says,  “I’m no professional, but with consistent weight training and consuming the recommended daily  serving size  of Creatine HMB, I’m starting to see some good results!”  Our testers agreed and gave this product a 5 out of 5 for efficacy. 

5g Scoop of Transparent Labs Creatine HMB.

Transparent Labs Creatine HMB is more expensive than many other products on this list though — in fact, we gave it a ⅕ in the cost department. That’s not to say the cost isn’t worth it if it’s gains you’re after, but it definitely won’t fit into everyone’s budget. 

And while there is a wide variety of flavors to choose from (a luxury we enjoy), we did find some weirdness with a couple of the options. “I tried the Peach Mango flavor and there is something a little off with it,” our lead tester noted.  “The flavor itself is good and pretty powderful, but I think the black pepper extract is likely what is altering the taste. It smells kind of spicy, and I found it to be a bit off-putting.”  We also tried the Black Cherry flavor, which didn’t have that spiciness, but it did taste a little watered down, according to one of our other testers. 

[Related:   14 Foods With Creatine To Fuel Your Next Workout ]

Best  Creatine HCl : Kaged  Creatine HCl

Kaged Muscle C-HCl Creatine Hydrochloride

This is a tasty option for folks who are looking for creatine hydrochloride in either pill or powder form. It’s third-party tested for banned substances and competitively priced.

  • Creatine per serving:  750mg
  • Type of Creatine:  Creatine HCl
  • Flavors:  Unflavored, Lemon Lime, Fruit Punch, Vegetable Caps
  • Total Price:  $24.99
  • Servings per container:  75
  • If creatine monohydrate gives you digestive discomfort, there’s anecdotal evidence that HCl may digest more easily. ( 15 )
  • This product is Informed-Sport Certified, which can be great for athletes needing to abide by various governing agencies. 
  • Creatine HCl is also available in capsule form, giving you options when it comes to your supplement convenience.
  • With just two flavor options and an unflavored offering, the available tastes are somewhat limited.
  • Creatine HCl does not include any added ingredients for pre-workout or post-workout needs.

People with sensitive stomachs may prefer creatine hydrochloride, a more acidic form of creatine that may actually be easier on sensitive stomachs, as it’s closer to the pH of our stomach acid. ( 15 ) Not all creatine hydrochloride is created equal, and we think Kaged Muscle’s C-HCl sits above the rest. 

We enjoyed this creatine option in testing, citing its tasty flavor palette and easy solubility. We experienced no residue or floaties when mixing up a dose, and our tester (and certified nutrition coach) liked the Lemon Lime flavor —  “I found it to be tart and not too sweet, like you may find with supplement powders.”  Plus, at roughly 33 cents per serving, it’s one of the most affordable supplements in this round-up. With that said, our tester rated this creatine at 5 out of 5 for both taste and price.

Kaged Creatine HCl is also third-party tested by Informed Sport, making it an excellent pick for athletes in competitive environments like powerlifting or bodybuilding. This certification can go a long way in reassuring that the ingredients listed on the supplement are the only ingredients present in the formulation — no banned substances lurk in the shadows.

Finally, we also appreciate how Kaged offers Creatine HCl in a capsuled form. This can create a more convenient consumption experience, particularly for athletes who prefer to forgo another shake in their regimen. Additionally, the price does not differ between Creatine HCl’s powder and capsules, so the decision ultimately rests on your personal preference.

Creatine HCl may not be for everyone, but athletes wanting a change of pace can certainly give it a whirl — without the fear of stomach discomfort that may be more present in other creatine types. ( 15 ) However, there are no studies that compare creatine HCl to monohydrate, so it’s not too clear whether there’s any added benefit, Kubala says.

Best Tasting Creatine: Transparent Labs Creatine HMB

  • With no added ingredients, this creatine is easy for bodybuilders to add to their supplement stack without adding macros.
  • This product comes in both powder and capsule form.
  • Creatine HCl is Informed Sport-certified.
  • You only get about 750mg of creatine per serving, which is less than most other products.
  • This is sweetened with sucralose, so bodybuilders looking to avoid artificial sweeteners should opt for the capsule.

Sometimes all you need to stay hooked on a supplement is a great-tasting product. We think this pick takes the cake in that department. Creatine HMB is available in 11 different flavors, which is quite the wide variety when compared to other options in this round-up. There are your simple palette pleasers like Orange and Blue Raspberry (one of our tester’s favorites), along with some more adventurous offerings like Hawaiian Splash and Peach Mango.

We also enjoyed how Transparent Labs offers all of these flavor options without the use of artificial sweeteners, coloring, or preservatives. Instead, this creatine supplement uses  Stevia  as its main source of sweet. Some athletes may experience an unpleasant aftertaste with this sweetener, but in our experience, that wasn’t the case. 

Creatine HMB is also a performance pick to go along with its impressive taste. Not only do you get 5,000mg of creatine monohydrate in each serving, but you also have 1,500mg of HMB. This metabolite, according to studies, can be great for creating a rich environment for post-workout recovery, allowing you to work your muscles to their brink without extended time in-between sessions. ( 24 ) In fact, our testers gave this product a 5 out of 5 for effectiveness, rendering it a pretty reliable creatine choice. 

This included ingredient does push the price to more expensive numbers, though, so athletes on a budget may be better off with a different formulation containing solely creatine monohydrate.

Transparent Labs Creatine HMB

Lastly, as with any powdered supplement, you need to mix Creatine HMB thoroughly to generate a worthwhile mixture. Our tester had some issues with solubility and gave this product just a 3.5 out of 5 in that department.  “I found some floaties in my mixture. If you don’t drink it all in one go, some of the chunks can settle.”  For this reason, we recommend drinking your serving of Creatine HMB in one fell swoop — or, at least, giving your  shaker bottle  a jostle or two before taking a sip.

  • This is a creatine monohydrate that doesn’t have any bells or whistles to jack up the price. 
  • Jacked Factory’s creatine dissolves quickly for a smooth drink without any gritty aftertaste. 
  • Each serving costs just 37 cents, making it an excellent option for athletes of any budget.
  • This is a single-ingredient formula, so you don’t get any add-ons.
  • This only comes in powder form.
  • You only get an unflavored option.

You already know that supplements can put a big dent in your bank account. But there’s no need to shortchange your gains in the interest of saving a buck. This creatine not only has plenty of research suggesting that it may be useful for growing muscle and increasing strength, but it is also one of the more affordable ones you’ll find.

If all you want is a good creatine that won’t break the bank, Jacked Factory’s Creatine Monohydrate is a great choice — at 37 cents per serving, it’s well below the $1 to $2 dosage cost you’ll find with other creatines on the market — we even rated it a 5 out of 5 for cost. It delivers 5g of creatine monohydrate per serving, and its powder mixes easily in liquid. Plus, its lack of flavoring means you can mix it with other supplements or bland it with any drink without off-putting flavor combinations. 

You’re not going to find any stimulants, flavors, or other add-ons in this creatine — if you’re looking for something plain and simple that will get the job done, this is the one. This product is also dairy-free, non-GMO, and made in the USA, so you know exactly what you’re putting into your body. Our Head of Content and competitive weightlifter Kate Meier likes this product for its simplicity. “ This creatine is about as straightforward as they come ,” Meier noted, giving the powder a 5 out of 5 for formulation.

This product is packed with creatine monohydrate and devoid of artificial ingredients for just 41 cents per serving. You’d be hard-pressed to find a better creatine for a lower price than Jacked Factory’s Creatine Monohydrate.  “[A] notable aspect is the affordability of this product,”  writes one of the many five-star reviews.  “Given its exceptional quality and effectiveness, it offers great value for money. I don’t have to break the bank to invest in a top-tier creatine supplement.”

Best Creatine for Men: XWERKS Lift

Xwerks Lift

Lift is Xwerks' creatine monohydrate supplement. One bag comes with 80 five-gram servings of micronized creatine monohydrate, making it easy to mix into water, or with other supplements in a stack.

  • Type of Creatine:  Micronized Creatine Monohydrate
  • Total Price:  $49.00
  • Servings per container:  80
  • This micronized creatine dissolves thoroughly in most liquids, making it easy to mix on the go.
  • The unflavored powder is ideal for men who are serious about supplements and don’t want to disrupt the flavor of their current supplement stack.
  • Men who are tracking strict macros will be happy to know this formula is straight creatine, no sugars added.
  • This product is not third-party tested.
  • There aren’t any flavor options here — this powder only comes unflavored. 

While there’s no creatine product that is made specifically for men (or women), we like this  creatine for men  who may be hitting the gym hard, bulking, and/or stacking multiple supplements daily. XWERKS Lift is a micronized creatine monohydrate (which means its granule size is smaller, allowing the product to mix better than other creatines with larger granule sizes — like your average creatine monohydrate). 

For men hitting the gym often and taking their supplements with them to their facility, having a product that doesn’t require extra work in the kitchen to break up clumpy powders is a win. Plus, this product comes unflavored, so it’s easy to stack — another positive for serious male athletes who may be taking a protein powder, post-workout, and/or carb supplement mixed with their creatine.

Xwerks Lift Micronized Creatine Monohydrate

XWERKS Lift delivers 5g of micronized creatine monohydrate per dose (and that’s it), which falls within the recommended maintenance dose of 3 to 5g per day. ( 29 ) At 5g per dose and 80 servings per $49 bag, the price point here is quite approachable as well. $0.61 per serving is lower than a good chunk of other brands on the market, and we found this powder to be a versatile addition to your stash for the price point.  “ I found it almost entirely undetectable mixed with protein powder or in my morning coffee,”  our tester noted.  “Though it was a bit bitter mixed in water alone, I still found it manageable to drink.”  A creatine we can mix in virtually any beverage? Count us in. 

In fact, we not only gave this a 5 out of 5 rating for price, but our tester gave it 5’s across the board for taste, formula, and efficacy. An area we docked it though? Third-party testing. This product isn’t third-party tested, which can be an issue for high-level or professional athletes who compete, Kubala says. 

Read our full XWERKS Lift Review .

Best Creatine For Women: Legion Recharge

Legion Recharge

Legion Recharge is a well-rounded option that includes a solid dose of creatine monohydrate, along with l-carnitine l-tartrate, which may help to reduce exercise-induced muscle damage and improve recovery.

  • Type of Creatine:  Micronized Creatine
  • Flavors:  Grape, Fruit Punch, Blue Raspberry, Strawberry Kiwi, Unflavored, Watermelon, Strawberry Lemonade
  • Total Price:  $26.99
  • Women who want a product that can help with lean muscle growth will appreciate the creatine and carnitine here. 
  • You can get this formula in multiple flavors — we liked Strawberry Lemonade.
  • Those wanting a more complete post-workout formulation will appreciate the inclusion of corosolic acid.
  • This product only comes in powder form.
  • Those who are looking for a more straightforward creatine supplement should opt for a basic creatine powder or capsule.

A recurring theme when we talk to female athletes is a desire for supplements that improve performance without adding unnecessary bulk. So when looking for the  best creatine for women , we sought one with ingredients that could help with this. Legion’s Recharge boasts an impressive 5,000mg of micronized creatine, which is in-line with recommended servings for optimal ATP turnover. ( 2 ) 

Additionally, the “micronized” moniker means that this supplement is broken down more into tinier particles, which may help with better absorption rates than other creatine formulations. ( 18 ) However, there’s no firm evidence that provides micronized creatine has lower digestive side effects or significantly better absorption, according to Kubala.

Additionally, we appreciate Recharge’s heightened focus on post-workout recovery with key ingredients like corosolic acid being included in the formulation. This ingredient is included to help improve exercise performance, but there’s no firm research that proves it can actually benefit your training or recovery, Kubala says.

Lean muscle growth is also supported by a 2.1g serving of carnitine, which has been linked to increased muscle mass accompanied by a decrease in body weight and reduced physical and mental fatigue. ( 30 )

From a flavor perspective, athletes have multiple options to choose from with Legion Recharge. Our tester and certified nutrition coach got hands-on with the Strawberry Lemonade offering, noting that the taste was,  “Pretty sweet, but also tart … I liked it.”  Also, this creatine powder was a breeze to blend up, showing no issues with solubility and no grittiness when sipped throughout our post-workout cooldowns. Our tester gave this product a 5 out of 5 for both taste and solubility. 

Legion Recharge Micronized Creatine

To be clear: Any option on this list will suit a woman just fine. That said, some women may prefer the added corosolic acid, digestibility, and natural flavors here. We also referenced the available customer reviews when declaring Legion Recharge as the best creatine for women — many lady customers seem to be loving this option.  “I have been using this product for a little while after seeing some TikTok girlies posting about it. Tastes yummy and not chunky or chalky.”

Read our full Legion Recharge Review .

Best  Post-Workout  with Creatine: Jacked Factory Growth Surge

Jacked Factory Growth Surge

This post workout supplement from Jacked Factory boasts a dose of creatine for muscle growth, l-carnitine l-tartrate for muscle recovery, and betaine anhydrous for power output. It also comes in a variety of flavors, from Watermelon to 'Swoleberry'.

  • Creatine per serving:  3,000mg
  • Flavors:  Black Cherry, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Fruit Punch, Grape, Sour Peach Rings, Strawberry Lemonade, Swoleberry, Unflavored, Watermelon
  • In addition to creatine, this formulation boasts post-workout-focused ingredients — like betaine, which studies show can help protect protein cells from environmental stress during recovery. ( 6 )
  • This product comes in 11 delicious flavors, so you can sip it alone.
  • This supplement can be taken during or post-training, adding a nice sense of versatility to the formulation.
  • Other supplements pack more creatine per serving.
  • Our tester noted that this creatine supplement needs to be mixed thoroughly to prevent clumping and leftover residue.

For our post-workout pick, we chose a creatine supplement containing 3,000mg of creatine monohydrate, which may aid in muscle recovery  and support serious gains. ( 7 ) Plus, this supplement contains various other ingredients that may help you recover from delayed onset muscle soreness, or DOMS.

The formulation at play with Jacked Factory’s Growth Surge includes 3,000mg of creatine monohydrate, as well as 3,200mg of  beta-alanine , 2,500mg of betaine anhydrous, and 5mg of BioPerine, which may help with the absorption of the big-hitting ingredients here. The betaine can help promote recovery after intense workouts thanks to its potential to protect protein cells from environmental stress. ( 6 )  “I’ve noticed that it helps tremendously with my recovery and soreness,”  one five-star reviewer writes.

From a taste perspective, we enjoyed the variety at play across the different flavors. There’s plenty of room for exploration, meaning your fitness journey can feature a different taste for each chapter without hesitation. Our tester (and certified nutrition coach) tried the Cherry Limeade specifically, and had some thoughts.  “I really liked the flavor, but there was a little bit of an aftertaste.”  It wasn’t enough to keep her from buying the product again — she still gave the taste a 5 out of 5 rating.

When it comes to mixing a drink for your training, though, we highly recommend giving Growth Surge a fair shake (pun intended). We noticed a heavy presence of floaties more often than not, which called for extra blending and a common swirl before sips.

It’s not the most egregious issue, but when compared to other powders that practically disappear in your shaker bottle, it’s worth noting.

[Related:  Should You Take Creatine Before or After a Workout? ]

Best Creatine for Beginners: Bulk Supplements Creatine

BulkSupplements Creatine Monohydrate

This creatine is clean and simple. It comes with 2.5 grams of micronized creatine per serving, and you can buy it in bulk to save money. Plus, it's tested both in-house and by a third party for any impurities.

  • Total Price:  $15.96
  • Servings per container:  50
  • This formula has a standard 5,000mg of creatine per serving, which is a good starting point for new athletes. ( 2 )
  • You can buy this product in bulk with varied sizes available from 100 grams to 55 pounds.
  • Our tester says this creatine powder mixes easily with little to no residue at the end of consumption.
  • Some athletes may want added ingredients, which this doesn’t have.
  • There are no flavor options.

If you’re a beginner looking for a product that can potentially help boost your athletic performance, this pick is simple and — we think — a great starting point.  “Love this pure  form of creatine  monohydrate,”  one five-star review (among more than 8,000 others) writes.  “I mix it in my  protein shakes   post workout . I have definitely seen my lifts increase and haven’t noticed any bloating.”

Bulk Supplements Creatine is 100 percent pure creatine monohydrate and includes no other ingredients. This can be a great option for beginners because it allows you to see how that ingredient alone may affect your performance and recovery without the guess-and-check of a more robust formula. With 5,000mg of creatine monohydrate, this straightforward formula may help you unlock some muscle mass and lead to better performance for high-intensity training . ( 10 ) 

Bulk Supplements Creatine is also free of sugar, soy, dairy, yeast, gluten, and additives, which may make it a great option for those who have intolerances or dietary allergies. The powder comes in six buying options from three and a half ounces all the way up to 55 pounds to make it a little easier on the wallet.

If a powder isn’t your thing, you can purchase one of four capsule options, including either vegetarian or gelatin capsules at either 100 or 300 capsules per bottle.

Bulk Supplements Creatine Monohydrate

Finally, we appreciate this creatine supplement when looking from a novice’s viewpoint because the powder itself is easy to blend. Our tester who is also a certified nutrition coach noted that this Bulk Supplements profile mixes well with a variety of beverages, and created no issues when adding it to a stack of pre-workout or post-workout formulations.  “However, I noticed this bag doesn’t come with a scooper,”  she says, which is a bit of a downside for those looking for a reliable measuring tool. 

However, we did have a bit of an issue when it comes to third-party testing of this product. While the site claims this creatine went through multiple tests, there are no certifications from a trustworthy organization. For that reason, we gave it just a 3 out of 5 for third-party testing. 

Read our full Bulk Supplements Creatine Review .

Best Creatine Gummy: Swoly Creatine Gummies

Swoly Creatine Gummies

These gummies boast 4g of creatine monohydrate and come in a delicious strawberry flavor. You do need to chew 5 for a full dose, but they're so tasty, we don't think you'll have any complaints about that. 

  • Creatine per serving:  4,000mg
  • Flavors:  Strawberry
  • Total Price:  $29.98
  • Our tester found the strawberry flavor here to be quite scrumptious. 
  • 4g of creatine monohydrate is within the recommended maintenance dose for creatine monohydrate. 
  • These gummies are a great grab-and-go way to make sure you get your creatine in daily no matter where you are.
  • Swoly gummies contain 2.5g of sugar per serving.
  • The serving size is higher than average at five gummies. 
  • This product does contain artificial flavors, which some may try to avoid.
  • 4g of creatine monohydrate per serving is lower than the 5g you’ll find with most creatine monohydrate products.

Love ‘em or hate ‘em, you can’t argue that gummies can be a delicious way to take your supplements. Swoly Creatine Mono Gummies fall right in line here —  “I thought these creatine gummies were freakin’ delicious,”  our Head of Content and lead product tester Kate Meier noted. If you’re familiar with gummy supplements at all, you’ll know that the perfect-flavored gummy is hard to come by. But Meier gave Swoly’s strawberry gummies a solid 5 out of 5 when it came to taste — those are some high marks from someone who has tasted no less than 100 supplements in her 15+ years in the industry.

It’s easy to take gummies (like these from Swoly) with you on the road, making them one of the more convenient options on this list. However, some people do avoid gummies for their added sugar. It takes some serious scavenging to find gummy supplements that don’t include some form of sugar or artificial flavoring, and Swoly is no exception here. You’ll find 2.5g of added sugar, as well as artificial flavoring in one serving of these gummies. If you’re watching your macros closely — bodybuilders, we’re looking at you — that sugar is an important note. 

Aside from the sugar, there are 4 grams of creatine monohydrate in each serving of Swoly gummies. This is right in range for your daily recommended 3 to 5g dose of creatine monohydrate, but most of the best creatine brands across the market dose their creatine monohydrate products on the high end of that range at 5g, making this one a bit on the low side. ( 29 ) 

You do need to knock back five gummies per day for that full 4g dose too — this may be a lot to chew for those who are accustomed to the more typical two-gummy dose, but Meier didn’t mind this serving size one bit.  “I would gladly eat 50 of these little gummies in one sitting,”  Meier says (though we don’t recommend this).  “Plus, they came with a sticker and a Rice Krispies treat, which practically sold me on the product from the start.”  

Meier’s enthusiasm over these little additional gifts from Swoly can’t hide the fact that this is an expensive creatine supplement though. Creatine monohydrate is generally one of the less expensive supplements you can buy, but Swoly broke that trend here. Their 30-serving bottle costs $34.99, putting these gummies at $1.17 per serving — almost $0.75 per serving higher than many creatine monohydrate supplements we have tested. But as Meier puts it,  “They’re expensive for sure, but if you need a gummy option, these are so good.”

Best Unflavored Creatine: Onnit Creatine Monohydrate

Onnit Creatine Monohydrate

This unflavored powder offers a truly neutral taste (something that is surprisingly hard to come by on the supplement market). And at just $0.50 per serving, it's a steal. 

  • Total Price:  $14.99
  • This unflavored powder offers a truly neutral taste. 
  • The micronized creatine monohydrate dissolves fully in liquid. 
  • This price is right here at just $0.50 per serving.
  • There are no flavor options for those who want a brand that offers both flavored and unflavored powders. 
  • You can’t buy this creatine in bulk — it comes in a 30-serving tub.

Though having a variety of flavor options can be fun, supplement stackers often seek out an unflavored creatine powder instead of trying to make a strawberry lemonade creatine and a chocolate peanut butter protein powder into a refreshing post-workout treat. Onnit Creatine Monohydrate is a no frills creatine supplement — it offers 5g of micronized creatine monohydrate per serving, and comes in a very neutral unflavored powder. Our tester rated the taste (or lack-thereof) a 5 out of 5 — we consider this a big win for Onnit since a lot of “unflavored” powders aren’t truly unflavored.

Not only is this product unflavored, but it’s also a solid option for athletes paying close attention to their macros as it contains no ingredients outside of the creatine itself — you won’t find any additional carbs, fats, or calories in this blend. Its micronized form also means its granule size is smaller than plain creatine monohydrate. 

“It dissolved really well for me,” our tester (and certified nutrition coach) noted. This isn’t something you’ll find with all creatine monohydrates, and if you’re stacking with a variety of other powders, the small granule size is a huge plus — the last thing you want is your creatine powder clumping with your protein powder to form Mount Whitney at the bottom of your shaker bottle.

The 5g dose is right on par for creatine monohydrates, and at $0.50 per serving, the price is on your side as well. ( 29 ) It comes with 30 servings per container, which is typical for most supplements — though creatine is one of those supplements you can easily bulk-buy, and if you’re looking for that option, you won’t find it here. 

This product is third-party tested by Informed Sport, and 126 customer reviews offered a 4.6/5 rating. “I’ve used so many different creatine variations over many years of bodybuilding,” reads one five-star review. “Onnit’s creatine monohydrate is hands down the best in the business.”

Best  Creatine Pills : Kaged  Creatine HCl

Kaged Creatine HCl Capsules

  • Flavors:  Vegetable Caps
  • These capsules are convenient for travel or throwing in a gym bag to take with you on the go.
  • You don’t need to mix this supplement with any other ingredients. 
  • The pill form can help minimize unwanted bloating.
  • The dose is smaller than most other creatine supplements, so you may have to take more than one capsule.
  • This creatine only comes in monohydrate form.

Kaged Creatine HCl comes in easy-to-take capsules, making them a great choice for travel and people on-the-go. Each serving contains 750mg of creatine hydrochloride and nothing else, which makes it a solid pick for athletes who want a straightforward creatine supplement that they can easily stack with other supplements or use solo.

Additionally, the pH level of this creatine type is closer to that of your stomach acid, which make for less digestive issues than some might experience with other creatine types such as creatine monohydrate. ( 15 )

We appreciate how simple the capsuled format makes supplementation, as getting your servings requires no extra equipment like a shaker bottle or blender. Plus, the capsules are vegetable-based, making them great for vegetarian and vegan athletes alike. Granted, going with the capsuled form of Creatine HCl eliminates any flavor options, but we think the convenience is worth the sacrifice.

It should be noted, though, that each bottle contains 75 pills, equating to one capsule per serving. That can be ideal for athletes that are pill-averse, but remember that your recommended creatine intake can vary depending on your body weight, so you may need to take more to reach optimal levels. ( 15 ) 

Benefits of Creatine

Creatine is one of the few supplements on the market with a large number of studies supporting its effects. It may also have some serious benefits for your energy and power levels. Read a more in-depth analysis of each below.

Improved Power and Energy

Because of its ability to help you produce more ATP (adenosine triphosphate), which is at-the-ready energy, creatine may help improve power output, potentially improving your performance by 10 to 15 percent. ( 12 ) So, creatine may be able to help you bust out an extra rep or two for power-focused exercises like the bench press , medicine ball slams , and box jumps .

Additionally, a review of creatine for exercise performance found that creatine seems to pose no health risks and may boost performance in those who are performing max reps or sprints. ( 11 )

More  Muscle Growth

While creatine has been strongly linked to improved performance in training, some studies show it can also help with muscle growth. This is, in part, due to creatine’s ability to help the body crank out extra reps, which can lead to boosted strength over time. Other research has also found creatine to be linked to lean muscle gains. ( 13 ) 

Other Potential Benefits

Creatine isn’t only for strength training — it may help in a variety of other areas, too. Creatine may also have benefits for mental health, as some research suggests it may help alleviate symptoms in some people with depression. That being said, more research is needed in this area. ( 14 ) 

Additionally, early studies researching creatine’s effect on depressive disorders suggest that regular supplementation may help athletes by reducing disruptions in brain energy production, storage, and utilization. ( 15 ) ( 16 ) Creatine may also help improve your kidney functions, making it an excellent supplement option for athletes suffering from chronic kidney disease. ( 17 ) 

Things to Consider Before You Buy Creatine

If creatine is a brand new supplement to you, or even if it isn’t, there’s some info you should know before you add it to your daily routine. Read on for a few pro tips on this well-researched, yet sometimes misunderstood, product.

Some People Don’t Respond to Creatine

A small number of people, perhaps twenty percent, are called creatine non-responders: Their bodies don’t uptake creatine the same way most people do. ( 19 ) It’s hard to know if you’re one of them until you start taking it. This is one of the reasons it’s great that creatine is so inexpensive: You’re not down too much money if you come to find that you don’t respond to the supplement.

You Can Have Creatine With Caffeine

Following on from the previous point, one study published in 1996 found that creatine didn’t increase power output when combined with caffeine. ( 20 ) However, many other, higher-quality studies (like double-blind, randomized trials) haven’t found this to be the case. If you have some with your morning eggs and coffee, or alongside your go-to pre-workout, it’s no big deal.

Potential Risk and  Side Effects

Creatine is widely seen as safe, but it’s always smart to chat with your doctor before making any new additions to your supplement routine. This rings especially true for any athletes with pre-existing conditions.

Do I Need to Load Creatine?

In short, the answer to this is  no .  Loading creatine  involves taking 20 to 25 grams per day for the first week, then dropping down to five or 10 grams for a few weeks, followed by one or two weeks off. Then, repeat. The goal of this method is to increase muscle stores quickly, then by significantly decreasing the amount you’re taking, you would, in theory, maintain the high levels you built up, and then do it all over again. ( 21 )

Creatine vs Pre-workout

Loading may saturate the muscles a little more quickly, but it’s not necessary. Just taking the standard three to five grams per day is probably sufficient for saturating your muscles with creatine. ( 31 ) 

How Much Does Creatine Cost?

The price of creatine varies depending on which type of creatine you buy, and what other supplements are included in the product. The good news though? Creatine is a very inexpensive supplement compared to others on the market. 

Creatine monohydrate is the most basic form of creatine and is generally going to be the least expensive. At the top of the charts is creatine that’s enhanced with other supplements (like HMB). These creatines tend to be more costly because their potential effects can be more powerful and nuanced than those of plain creatine taken on its own.

When Should I Take Creatine?

As with any supplement, the effects of creatine accumulate over time — the longer you consistently take creatine, the more consistently saturated your muscles will be.

As far as timing goes in relation to your workouts, if you want to have particularly saturated muscles during exercise, creatine can be taken 30 to 45 minutes before exercise. However, studies have shown that taking creatine post-workout is better overall for body composition and strength. ( 23 )

How to Choose the Best Creatine for You

When you’re ready to buy a creatine supplement, you may be overwhelmed given the breadth of assortment across the category. Fear not, though. Finding the ideal creatine supplement for your needs can be easy if you look at the right factors before adding a pick to your cart.

We provide a pretty serious price range on this list with picks ranging from 33 cents per serving all the way up to $3.00 per dose. These prices fluctuate depending on the formulation, ingredient list, dosage, and type of creatine used in the formulation. If you opt for creatine monohydrate over other types, you can expect to pay less since monohydrate tends to be the least expensive form of creatine available. Of course, though, be sure to look for a creatine supplement that comfortably fits into your budget regardless of its makeup.

The correct dosage varies depending on how you want to approach your creatine intake. In general, you should aim to consume 0.03 grams of creatine per kilogram of bodyweight per day. ( 15 ) This amount can vary if you decide to perform a creatine loading phase, or find that your muscle mass and activity levels require more potent doses.

Some athletes can even take up to 10 grams of creatine daily if their activity levels call for it. ( 15 ) 

In general, it’s best to look for a creatine option that’s going to provide you with an optimal amount of servings from the start. Do a little math to see how much creatine you’ll likely need for a given stretch, and try to find a pick that can facilitate your consumption without requiring re-orders on the regular.

Type of Creatine

There are several types of creatine to choose from, and depending on your needs, one may be better suited than another. If budget and research-backed supplements are what drive you, creatine monohydrate may be your best bet. It is the least expensive and is widely researched. Micronized creatine is a more dissolvable formulation, meaning it has better mixability than other forms. ( 15 ) 

If you have a sensitive stomach, opting for a buffered formula or creatine with a different pH (such as kre-alkalyn) may be more digestible. You may also opt to use creatine HMB, which has been linked to potential fat loss and strength gains. ( 9 )

Ultimately, the best type of creatine is the type that makes sense for your lifestyle and your goals, but you’ll want to consider which type makes the most sense for your personal needs.


There is no right or wrong formulation when it comes to our picks, but there is likely one that makes more sense for you over the others. Creatine supplements come in pills or powders. So, if you have a hard time swallowing pills, a powder may be your best bet. If you prefer to mix your creatine with your other supplements like beta-alanine or a post-workout supplement you may want to go with an unflavored powder option.

Additionally, some creatine supplements come with other ingredients. For example, you may prefer a pre-workout where creatine is just one of many ingredients, or a supplement where creatine is the star of the show. This all depends on your goals, your preferences, and your budget.

Creatine works by drawing water into your muscles, and this hydration over time can potentially provide more power to boost athletic performance. You can choose from creatine monohydrate, creatine hydrochloride, or creatine with added supplements — all will generally have the same effects; you just need to decide which one will suit your lifestyle and workout regimen best. 

Once you’ve weighed your options, let this list be your total guide to all things creatine — what it can be used for, what you should consider before buying, what you’re going to pay for it — to help you find the perfect match for your needs. 

What are the benefits of creatine?

Creatine has strong links to improve power output similar to pre-workout — basically better performance in strength workouts. Among people who don’t consume much meat, supplementing creatine may also improve some areas of cognition. What many people take creatine for, though, is because it draws more water into the muscles, meaning it makes them bigger. That’s an aesthetic boost that many people enjoy.

Is it safe to take creatine everyday?

It’s usually fine for most people to take daily, but we suggest checking with your healthcare provider before starting any new supplement or exercise routine.

Can I mix creatine with protein?

You absolutely can. Many people prefer to take creatine, especially unflavored creatines, with their protein shakes or smoothies to make it a bit more palatable. Feel free to mix away!

How long does creatine take to work?

Creatine plays the long game. The concept is that creatine supplementation is intended to increase the amount of time that you can lift using the explosive phosphocreatine system. Over time lifting more may lead to more muscle mass and strength. Some people may notice intramuscular water retention within the first week that usually stabilizes pretty quickly, but tangible strength and mass benefits may take weeks or months to truly notice.

Do I need to load creatine?

Not really. A lot of people suggest taking 20 to 30 grams per day for the first week, then dropping to five grams per day for about a month, then taking a week or two off and repeating the cycle. But taking five to 10 grams per day consistently seems to be just as useful. If you want the “bigger muscles” benefit of creatine as soon as possible, then loading for a day or two might be worth it.

How much does creatine cost?

Creatine can vary in its pricing because it is such a versatile product. If you’re budget-conscious, this list has choices that go as low as around $0.39 per serving, and as high as about $2.50 per serving with many options in between those prices. The average price for creatine is $1.11 per serving, but it’s important to note that not all of these supplements are straight creatine. We include some pretty stacked pre-workout supplements that contain creatine, which may make the average price a bit higher than market.

What’s the best type of creatine?

We’re fans of Transparent Labs Creatine HMB, as creatine monohydrate is far and away the most researched and best-supported form of creatine. Dozens and dozens of studies support it; no other form of creatine has more than five studies. There’s no evidence any of the other forms, like creatine hydrochloride, nitrate, Kre-Alkalyn, (and so on) are more effective. The main exception is if creatine monohydrate gives you stomach cramps. If this is the case, a form like hydrochloride or nitrate might be easier on your belly.

What is the best creatine supplement?

Although this may be dependent on your individual needs, we think that Transparent Labs Creatine HMB supplement is the best choice. It comes with no other ingredients beyond creatine monohydrate and HMB, and has a clinically effective dose of 5,000mg per serving. It also is totally unflavored, so it mixes well with anything.

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About Nick English

Nick is a content producer and journalist with over seven years’ experience reporting on four continents. Since moving to New York City in 2013 he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science .

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Ghost Size: A Pre-Workout Supplement Review

Tummy Trimmers Contributor

Do you ever find it difficult to get motivated for your morning workout? Maybe an evening run isn’t working out for you, and a hectic schedule leaves you unable to sneak in your favorite routine.

Thankfully, the rise of fitness-oriented supplement brands has provided us with an effective solution: pre-workout supplements. These supplements give improved energy and focus before your regular workout. Some are even capable of triggering a pheromone response that makes people want to work out alongside you rather than against you!

In this article, we’ll be taking a look at Ghost Size. Does it have creatine? What are the possible side effects? Is there anything else that should be taken before working out? Keep reading to find out everything you need to know!

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  • Top 7 Reasons Why Drinking Protein Shakes Without Working Out Isn’t Recommended .

What Is Ghost Size ?

What Is Ghost Size

Ghost Size is a pre-workout supplement. It contains a blend of ingredients that are proven to increase power output, endurance, and muscle size during workouts.

The benefits of Ghost size are pretty similar to those of regular creatine. It’s a low-calorie way to boost your muscle strength and endurance while giving you an energy boost, so it can be great for weight loss.

Does Ghost Size Have Creatine?

Does Ghost Size Have Creatine

Creatine, the ingredient in Size meant to increase power, endurance, and muscle size, is a substance naturally found in the bodies of some athletes. It’s also available as a dietary supplement.

Creatine supplementation is said to improve short-term power output, endurance, and muscle size during workouts. Some research suggests that creatine may reduce the risk of cognitive impairment in older adults, as well as increase lean body mass and improve strength in younger adults.

Ghost Size Ingredients

Ghost Size contains five ingredients, with one of them being creatine: Creapure 2.5G, Beta-Alanine 3.2G, Epicatechin 50MG, Senactiv 50MG, and Astragin® 50MG.

Creapure is a type of creatine monohydrate that’s been “tempered” at a low temperature of 104°F. This helps to keep the creatine from breaking down and reduces heat damage, making it more stable.

Beta-Alanine is often referred to as a muscle-pump booster. During intense exercise, your muscles use up oxygen, which is needed for the production of new muscle tissue. This is called the “oxygen debt.” Beta-alanine is said to reduce the amount of oxygen needed for the production of new muscle tissue, so you can work out longer before running out of gas.

Senactiv® is a patented ingredient that has been shown to reduce cortisol levels. Cortisol is a hormone that’s often associated with stress. Having too much cortisol in your system can decrease power output, endurance, and muscle size.

Astragin® is a patented ingredient that’s said to promote cardiovascular health and increase nitric oxide action in the body. Nitric oxide is a substance often referred to as “the fountain of youth” because it’s associated with youthful cardiovascular health.

Bottom line: Size contains five ingredients, each of which is said to have benefits associated with increased power output, endurance, and muscle size during workouts.

How Much Does Ghost Size Cost?

The price of Size isn’t entirely unreasonable considering all the benefits you get from each serving. If you’re looking for a pre-workout supplement that will provide you with increased energy, focus, and muscle size during your workouts, Size is a good option.

There are many other pre-workout supplements that cost less than $2 per serving, so it’s possible to find something better.

A 30-serving container of Ghost Size Creatine costs $40, which comes to $1.33 per scoop or 22 cents per gram. Plain old creatine monohydrate usually costs between 3 and 5 cents per gram, making Ghost Size Creatine’s price pretty steep.

How Does Ghost Size Taste?

Ghost Size tastes sour. It’s not really a bad taste; it’s just not something you’d want to drink on its own. There’s a strong watermelon flavor to it, which is refreshing when combined with water or ice.

Ghost Size is tasteless and has no aftertaste, so it’s not really a problem if you drink a glass of water or another type of beverage with it. It’s not a terrible-tasting supplement, but it’s not going to make you want to drink it on its own, either.

Side Effects of Ghost Size

Creatine is a substance naturally produced by the body, and it’s often referred to as a “dietary supplement” or a “dietary nutrient.” Creatine is said to increase power, endurance, and muscle size during workouts.

Creatine is also said to increase strength, speed, and power during workouts. However, some people experience a “pump” or “crash” when taking creatine. This is commonly due to the body having more water in it than usual, which causes the muscles to shrink.

These side effects aren’t caused by the creatine itself but instead by the water retention that typically happens after taking creatine supplements. There are ways to prevent this water retention and prevent it from causing negative side effects, such as taking creatine with a protein shake or carbohydrate.

Ghost Size is not really an “any time” creatine. You have to take it with food and a resistance exercise, and it’s not recommended for everyday use. While it does have some positive benefits, it’s not something you should take every day and is only meant to be used during workouts that require you to be in a fit state.

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Roselyne is a health and fitness writer, blogger, and workout addict. She has been writing since she was a young girl and has been covering health and fitness topics for over 10 years. Her work has appeared in numerous magazines. Roselyne also writes for her own blog which averages over 1 million hits per month.

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Drinky Winks

Does Ghost Energy Drink Have Creatine?

The simple answer is no: Ghost Energy does not include creatine among its ingredients.

Why is this important? In this article we will be looking at why Ghost Energy is different to most other energy drinks, and the significance of a lack of creatine in the ingredients.

Let’s start by talking about Ghost Energy and its unique selling points.

Why Choose Ghost Energy?

Energy drinks are not without controversy. Since the market burst into life some years ago, more brands have arrived, each boasting unique selling points.

Most energy drinks are high in sugar content, in itself a health consideration. Ghost Energy is a zero-sugar energy drink . This puts it on a potentially healthier level than its rivals.

Ghost Energy is also very low in calories – one can, in fact, contains no more than 5 calories. This makes it popular with persons who are dieting.

While research has proven Ghost Energy to be safe when used by healthy adults as per the manufacturer suggestions it is not recommended – as with other energy drinks – for children, pregnant women, or persons with heart conditions and other medical ailments.

Ghost Energy is drunk by those who want an energy boost – much as we often take a coffee in the morning – as it has a large dose of caffeine among its ingredients.

It is also used by people who enjoy exercise as a boost to momentum and capacity. This is one of the claimed benefits of creatine, so why is there no creatine in Ghost Energy? Let’s talk about the benefits – and otherwise – of creatine.

What is Creatine?

First, we should reiterate that there is no creatine in any of the Ghost Energy range of energy drinks. Why are we talking about it? Because it’s present in many other energy drinks, and controversially so in some people’s views.

What is creatine?

Creatine is a substance that is produced naturally in the body by the liver, pancreas, and the kidneys. It is similar to amino acids. Creatine is stored in the muscles and the brain, which gives us a clue to why it is found in energy drinks and in many health supplements.

Creatine is known to produce certain benefits when taken orally. Indeed, doctors may prescribe it for some disorders of the brain and muscles. It is also popular with athletes and bodybuilders.

The benefits of creatine have been widely researched and include the following:

  • Increase in muscle strength and size.
  • Improved athletic ability.
  • More efficient muscle repair.
  • Greater muscle growth.
  • Improved cognitive ability.

Creatine is used in energy drinks to provide an added boost to the user. However, as it is marketed as a healthier alternative to its rival products Ghost Energy does not include the substance.

The problem with creatine is misuse. Many people overload on creatine supplements to try and improve their prowess and ability in high-energy workouts and sporting pursuits. This can be detrimental to their health – as can the misuse of most supplements.

There is a reason creatine is produced in quite low levels in the body – that is all we need to achieve correct muscle growth.

Research has also shown that creatine and caffeine – which is high volume in Ghost Energy – are best not mixed in quantities.

So, now we know that Ghost Energy is creatine free, what are the active ingredients in the apparently health energy drink option?

What Ingredients are in Ghost Energy?

Ghost Energy is adamant about being up front and honest when it comes to ingredients . This is a sensible approach given the controversy that is rife in the industry.

It should be no surprise that most of the ingredients in Ghost Energy are also included in rival brands. This is because each energy drinks strives to give the same result – a boost in energy and stamina.

Let’s look at the active ingredients included in Ghost Energy and why they are part of the recipe.

Caffeine is present in Ghost Energy drinks as a 200mg serving per can. This is half the daily recommended dosage.

The caffeine in Ghost Energy is entirely natural and is obtained from coffee beans. In line with other ingredients that Ghost Energy makers like to remain natural.

Caffeine acts as a stimulant. For this reason, it is not recommended that young people indulge in energy drinks in the same amounts as healthy adults.

Acetyl-L-Carnitine – or ALC – is naturally produced within the body and is included in Ghost Energy to the tune of 1000mg per can.

It is included in Ghost Energy as a major ingredient because research has proven that ALC helps turn fat in the body into energy.

Few substances of this type have been as heavily researched as ALC and it is determined as safe for healthy adults in the dosages as advised.

Pregnant women and children are advised not to take supplements or use energy drinks including ALC.

Taurine is perhaps the best-known and widely discussed element in Ghost Energy and other energy drinks. Contrary to Internet myth it is not obtained in any way from bulls!

Taurine is natural product produced in the body and its presence in energy drinks is to help limit the stimulation to healthy levels.

This is a substance that is well within safe limits as an ingredient in Ghost Energy although it is recommended that no more than two cans per day are drunk by healthy adults.

So, back to the title and the controversial subject of creatine – is it a selling point that Ghost Energy does not include this substance?

Let’s finish with a recap and a few words on why Ghost Energy is a healthier option than many other rival energy drinks.

Learn more: Does ghost energy contain beta-alanine?

The fact that Ghost Energy does not include creatine among its ingredients is something of a benefit. Creatine has its uses but brings little to the table in energy drinks.

Ghost Energy remains one of the healthier brands in the energy drinks market thanks to being sugar free and extremely low calorie and while flavors may not be as plentiful as other brands they are fresh and original.

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Nathan’s Famous: Ghost Kitchen Industry Is Shifting Away From Small Businesses

Nathan’s Famous: Ghost Kitchens Shift Away From SMBs

While ghost kitchens have stuck around since their initial boom in the earlier stages of the pandemic, quick-service restaurant (QSR) brand Nathan’s Famous sees smaller players bowing out.

Phil McCann , vice president of marketing at Nathan’s Famous, noted in an interview with PYMNTS — following the brand’s recent move to grant digital platform Franklin Junction exclusive license rights for all future virtual restaurants around the world — that he has seen independent restaurants pull back on preparing virtual brands’ menus in their kitchens amid declining demand.

“We will continue to chase down virtual kitchens, as we have for the last three years, but recently, strategically, we have shifted to going back to the more traditional franchise, brick-and-mortar strategy, versus ghost kitchens,” McCann said. “I think there’s always going to be a place for those kitchens, particularly [in the kitchens of] the bigger players, but I think a lot of mom-and-pops are going away, and I think consumers are kind of stepping away from it.”

He added that increasing fees on delivery platforms are proving frustrating to restaurant customers. As restaurant customers pull back, small eateries may find that the labor economics of preparing a whole separate menu no longer add up.

Still, McCann said for large restaurant chains with the resources to prepare these extra foods, opportunities to boost revenue remain. As such, for Nathan’s licensed virtual restaurants, he noted, “I think that segment of the business will always continue to grow.”

The Second Generation of Ghost Kitchens

Franklin Junction, for its part, contended that the virtual restaurant space is continuing to “grow tremendously,” as CEO and Co-founder Rishi Nigam told PYMNTS in an interview, but the company is seeing the space change from the early days, where generating buzz was the top priority.

“I think we’re going [to see] a second generation, a more refined, more structured age of virtual restaurants, where people are looking deeply at quality,” Nigam said. “They’re looking at repeat transactions, they’re looking at delivering value to customers. They’re looking at more long-term sales opportunities, rather than what we went through the first time, where there were a lot of made-up concepts or celebrity concepts.”

He contended that now there is a stronger focus on success over time rather than attracting attention in the short term.

By the Numbers

A share of consumers is open to ghost kitchens. The PYMNTS Intelligence report “ Connected Dining: The Robot Will Take Your Order Now ,” which drew from a survey of nearly 2,000 U.S. consumers, revealed that 48% said they are interested in virtual kitchens. Three-quarters of those who are open to the technology reported that they like it because they believe that it enables greater speed, ease and convenience than traditional restaurants can offer.

Plus, many consumers engage with restaurants only via digital channels. The PYMNTS Intelligence study “ Consumer Interest in an Everyday App ,” which drew on insights from a survey of more than 3,300 consumers in the United States and Australia, revealed that 1 in 4 restaurant customers in the U.S. had exclusively purchased food from restaurants using internet-connected devices in the prior month. Another 36% did so both via connected devices and traditional channels (such as call-in or in-person).

Ultimately, McCann contended that virtual restaurants would continue to be relevant down the line, even if the industry continues to evolve.

“The concept of a virtual kitchen or a ghost kitchen is still a very smart one,” he said. “… These people who are ordering [delivery] online, they’re not coming out to your restaurant. They just aren’t. They want food delivered to their door. They want the ultimate in convenience, and that is never going to go away, in my opinion.”


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  8. Size

    Ghost SIZE is a creatine blend made and sold by the Ghost supplement brand. It is designed to help you build muscle faster. The main ingredient in this product is creatine. In fact, Ghost SIZE contains two types of the nutrient: Creatine hydrochloride and creatine monohydrate. These are said to "maximize efficacy, absorption and solubility".

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