Exploring Performance Boosters: What Is a Good Substitute for Creatine?

October 7, 2025 •

4 min read

Approximately 20-30% of individuals may be 'non-responders' to creatine, meaning they experience minimal performance benefits from supplementation [1.9.3]. For these individuals and others seeking alternatives, several supplements offer comparable benefits. So, what is a good substitute for creatine?

Quick Summary

For those seeking alternatives to creatine due to side effects or non-response, several supplements can enhance performance. Key options include Betaine, Beta-Alanine, Citrulline Malate, and HMB, which offer various benefits from power output to endurance.

Key Points

Creatine Non-Responders: Up to 30% of users may not see significant benefits from creatine, making substitutes necessary [1.9.2, 1.9.3].
Beta-Alanine for Endurance: It boosts muscle carnosine, which buffers acid and delays fatigue during high-intensity exercise lasting 1-4 minutes [1.4.2, 1.4.4].
Betaine for Power: It acts as an osmolyte to improve cellular hydration and has been shown to enhance power output and workout volume [1.3.1, 1.3.4].
Citrulline Malate for Recovery: By increasing nitric oxide and helping clear ammonia, it can reduce muscle fatigue and soreness, especially in high-volume training [1.5.2, 1.5.5].
HMB for Muscle Preservation: A metabolite of leucine, HMB's main function is to reduce muscle protein breakdown, making it ideal for beginners or those in a caloric deficit [1.2.3, 1.7.1].
Choice is Goal-Dependent: The best creatine alternative depends on whether your primary goal is endurance (Beta-Alanine), power (Betaine), recovery (Citrulline Malate), or muscle preservation (HMB).
Foundation is Key: Alternatives work best when combined with adequate protein intake and a consistent, well-structured training program [1.4.2].

Why Seek a Creatine Alternative?

Creatine is one of the most researched and effective supplements for improving strength, power output, and muscle mass [1.3.1]. However, it's not the ideal choice for everyone. Some individuals are considered "non-responders," meaning their muscles already have high creatine stores, and supplementation offers little to no additional benefit [1.9.2, 1.9.3]. This may account for up to 30% of users [1.9.2]. Others may experience mild side effects like weight gain from water retention, dizziness, or nausea [1.10.1]. For these reasons, many athletes and fitness enthusiasts search for an effective substitute.

Understanding the Role of Creatine

Creatine works by increasing the body's stores of phosphocreatine, a form of stored energy in muscle cells [1.3.1]. This allows for rapid regeneration of adenosine triphosphate (ATP), the primary energy currency of the cell, which is crucial for short, explosive movements like weightlifting and sprinting [1.3.1]. Finding a good substitute involves identifying compounds that can replicate or support similar energy pathways, enhance endurance, or promote muscle growth through different mechanisms.

Top Creatine Substitutes Explored

Several supplements have emerged as viable alternatives, each with a unique mechanism of action.

Beta-Alanine

Beta-alanine is an amino acid that works by increasing muscle carnosine levels [1.4.2]. Carnosine acts as a buffer against the buildup of lactic acid during high-intensity exercise [1.4.2]. By delaying the onset of muscle fatigue, beta-alanine allows you to perform more reps and sustain high-intensity efforts for longer durations (typically 1-4 minutes) [1.4.4]. Unlike creatine, which boosts explosive power, beta-alanine excels at enhancing muscular endurance [1.4.2].

Primary Benefit: Delays muscle fatigue and improves endurance [1.4.4].
Mechanism: Increases intramuscular carnosine to buffer acid buildup [1.4.2].
Best For: High-intensity activities like interval training, sprinting, and mid-range rep sets [1.4.2].

Betaine (Trimethylglycine - TMG)

Betaine is a compound derived from the amino acid glycine and is found naturally in foods like beets and spinach [1.3.1]. It functions as an osmolyte, helping to maintain cellular hydration, similar to creatine but through a different pathway [1.3.4]. Research suggests betaine can improve power output, increase the number of reps performed in exercises like squats and bench presses, and support protein synthesis [1.3.1]. It supports sustained energy and performance without the water retention sometimes associated with creatine [1.3.1].

Primary Benefit: Enhances power, endurance, and cellular hydration [1.3.1].
Mechanism: Acts as an osmolyte and a methyl donor to support metabolic processes [1.3.4].
Best For: Strength and power athletes looking for improved workout volume and endurance [1.3.1].

Citrulline Malate (CM)

Citrulline Malate is a combination of the amino acid L-citrulline and malate, an intermediate in the ATP production cycle [1.5.1]. Citrulline is effective at increasing blood levels of arginine, which in turn boosts nitric oxide (NO) production [1.5.2]. Enhanced NO levels lead to vasodilation (widening of blood vessels), potentially improving blood flow, oxygen, and nutrient delivery to working muscles [1.5.2]. This can lead to reduced fatigue, less muscle soreness, and improved performance in both resistance and endurance exercise [1.5.2, 1.5.5].

Primary Benefit: Reduces muscle fatigue and soreness, improves blood flow [1.5.5].
Mechanism: Increases nitric oxide production and aids in ammonia clearance [1.5.2, 1.5.3].
Best For: Individuals focused on high-volume training and faster recovery between sessions [1.5.5].

HMB (Beta-hydroxy-beta-methylbutyrate)

HMB is a metabolite of the branched-chain amino acid (BCAA) leucine [1.7.1]. Its primary role is to prevent muscle protein breakdown (anti-catabolic) and speed up muscle regeneration after intense exercise [1.2.3]. Studies have shown that HMB can help increase lean body mass and strength, particularly in untrained individuals or those undergoing very intense training cycles [1.2.3, 1.7.4]. It supports muscle preservation, making it a valuable tool during periods of caloric deficit or for older adults combating age-related muscle loss (sarcopenia) [1.7.2].

Primary Benefit: Reduces muscle breakdown and supports recovery [1.2.3].
Mechanism: Inhibits protein degradation pathways in muscle cells [1.7.1].
Best For: Beginners, individuals in a cutting phase, or older adults focused on preserving muscle mass [1.7.2, 1.7.4].

Other Foundational Supplements

While not direct one-to-one substitutes, these supplements are critical for anyone looking to optimize performance and muscle growth.

Whey Protein: A fast-digesting protein source rich in essential amino acids, particularly leucine, which is crucial for triggering muscle protein synthesis [1.2.3].
BCAAs (Branched-Chain Amino Acids): Leucine, isoleucine, and valine can stimulate muscle protein synthesis, though research suggests they are most effective when consumed as part of a complete protein source [1.6.4, 1.6.5]. Taking them alone may not sustain the anabolic response [1.6.4].
Taurine: This amino sulfonic acid supports cellular hydration, electrolyte balance, and can reduce muscle damage and soreness [1.8.2, 1.8.3]. It works well to support overall endurance and recovery [1.8.2].

Comparison of Creatine Alternatives


Supplement	Primary Mechanism	Key Benefit	Ideal For
Creatine	Increases phosphocreatine for ATP regeneration [1.3.1]	Explosive power, strength gains	Short bursts of intense effort (e.g., heavy lifting, sprints) [1.3.1]
Beta-Alanine	Increases muscle carnosine to buffer acid [1.4.2]	Muscular endurance, delays fatigue	High-intensity exercise lasting 1-4 minutes [1.4.4]
Betaine	Acts as an osmolyte and methyl donor [1.3.4]	Power output, workout volume	Enhancing overall strength and endurance [1.3.1]
Citrulline Malate	Boosts nitric oxide, clears ammonia [1.5.2]	Reduced fatigue, less muscle soreness, better pumps	High-volume training, improved recovery [1.5.5]
HMB	Reduces muscle protein breakdown [1.2.3]	Muscle preservation, faster recovery	Beginners, caloric deficits, older adults [1.7.2]

For more information on the benefits of HMB, you can review this article from Health.com [1.7.2].

Conclusion

While creatine remains a gold standard for boosting explosive strength, several excellent substitutes are available for those who don't respond to it or wish to avoid it. The best choice depends on your specific fitness goals. If your priority is muscular endurance for longer sets, Beta-Alanine is a top contender [1.4.4]. For improved power output and workout volume, Betaine is a strong choice [1.3.1]. If you're focused on reducing fatigue and soreness during high-volume workouts, Citrulline Malate is highly effective [1.5.5]. Finally, for preserving muscle mass, especially during a diet or for new lifters, HMB provides significant anti-catabolic support [1.2.3]. Combining these supplements with a solid foundation of protein intake and a structured training program is the ultimate key to achieving your performance goals [1.4.2].

Frequently Asked Questions

Yes, you can absolutely build muscle without creatine. Building muscle primarily requires a consistent resistance training program, a well-balanced diet with sufficient protein, and adequate rest and recovery [1.4.2]. Supplements are meant to support these efforts, not replace them.

Betaine is often considered one of the most similar supplements. Like creatine, it helps improve strength, power output, and cellular hydration, though it works through different mechanisms as an osmolyte and methyl donor [1.3.1, 1.3.4].

Beta-Alanine is an excellent substitute if your goal is to improve muscular endurance rather than explosive power. It helps you perform more reps and delays fatigue by buffering lactic acid, which is a different primary benefit than creatine's ATP regeneration [1.4.2, 1.4.4].

A 'non-responder' typically has naturally high levels of creatine stored in their muscles, so supplementation doesn't significantly increase these stores further. Factors can include having a higher percentage of certain muscle fiber types and a diet already rich in creatine from sources like red meat [1.9.2, 1.11.4].

Yes, many of these supplements can be 'stacked' together for synergistic effects. For example, some studies show that combining beta-alanine and creatine can lead to greater gains in lean muscle and performance than either supplement alone [1.4.5]. Betaine and creatine also work well together [1.3.1].

Betaine is found in beets and spinach [1.3.1]. The building blocks for creatine (arginine, glycine, methionine) are found in foods like meat, fish, dairy, nuts, and seeds [1.2.5]. Plant-based foods like quinoa, lentils, and beans can support the body's natural production of these compounds [1.11.3].

While generally safe, some people may experience side effects from creatine, including weight gain due to water retention, dizziness, nausea, and diarrhea [1.10.1]. These side effects are typically mild but can lead users to seek other options.