Creatine supplements – what to use instead of them?

The human body is able to independently synthesize the creatine in the liver, which then gets to the muscle cells. It has the task of releasing energy during physical activity, especially if the training is anaerobic. These quantities, however, are not enough for someone who regularly and at an advanced level engages in sports. At that time, many people go for dietary supplements with creatine, which supplement the level of this substance needed for increased muscle growth. Such supplementation speeds up body building, increases strength and improves results in sport.  

Nevertheless, there are people who do not want to use creatine. The reasons for this reluctance can be many. On some – although it is a small percentage of athletes – this substance does not work or does not serve them. Others, for various reasons, have no confidence in creatine. In addition, it is not advisable for beginners in sports to use this supplement. The question then arises, what should be used instead of creatine? What supplements have an action similar to it and are able to replace it with us? It is difficult to have an ideal replacement, as each compound has its own characteristic properties, although you can indicate a few preparations that perform similar functions and also allow us to increase mass, strength and endurance during training.

Supplements instead of creatine


HMB – controversial supplement. Does HMB even work?

    One of the preparations that can somehow replace us with creatine is HMB – beta-hydroxy-methylbutyrate. It is a short-chain fatty acid, produced in the body of leucine, formed from the breakdown of proteins. This supplement has many properties, including primarily muscle protection against breakdown. In addition, it improves the increase in muscle mass and strength. Its anti-catabolic action is highly valued by athletes, especially by those beginners who want to start this type of supplementation, and should not reach for creatine yet. Benefits of taking HMB are, for example: accelerating the reduction of body fat and muscle building. It will work even at the time of reduction, when it is necessary to protect muscle fibers.

    Cell Pump

    Another substitute for creatine may be a preparation called Cell Pump. This supplement is a complex of creatine malate and substrates of the citric acid cycle, the so-called Krebs cycle. These substances cause better storage in the muscles of the produced creatine, while during physical activity additional energy is released in the form of ATP. In Cell Pump there is also taurine, which is a carrier of glucose, amino acids and creatine, so it is responsible for the use of energy. The supplement works anabolically, and supports the growth of muscle mass and heightens endurance.


    ZMA stands for Zinc and Magnesium. Often there is addition of Vitamin B6 for higher bioavailability

      Creatine will also replace ZMA, which is a combination of magnesium and zinc chelates with vitamin B6. The preparation helps to build muscles and protects them from damage. It is especially recommended for those who are constantly tired and unable to regenerate their body. This supplement is safe, although its effect is quite intense, because it increases the production of testosterone. This happens through the use of zinc and magnesium, which are necessary to produce this hormone. Vitamin B6 plays the role of magnesium and zinc uptake. The decrease of testosterone is a very unfavorable process, because then there are catabolic processes in the body that cause the breakdown of proteins.

      Why is it worth to reach for ZMA? First of all, because it will increase our endurance, protect muscles against damage, and also help build lean muscle mass.


      DAA molecule – testosterone booster

        In addition, it is worth using D-Aspartic acid, a popular DAA. It is an acidic acid. This compound is synthesized in the body, but in the case of athletes, the demand is growing. DAA increases the level of testosterone, which is necessary for the synthesis of muscle proteins, and therefore for the regeneration and expansion of muscles. In addition, testosterone is a male sex hormone responsible for sexual performance, so it should not be missed by any athlete. D-aspartic acid is therefore one of the most popular testosterone boosters.