Introduction
You probably know that creatine supplements are increasingly sought after among athletes and fitness lovers. These supplements are widely known to promote muscular growth and enhance athletic performance and cognitive function.
Today, you’ll find myriad products in various forms, including creatine powder. A creatine form that has recently surged in usage is creatine gummies.
Here, we’ll vastly compare and contrast creatine gummies and powder. We’ll guide you in opting for one and further dig into the creatine benefits. Lastly, we’ll also reply to often-asked inquiries about creatine powder and gummies.
What Is Creatine?
Creatine is a naturally existing compound in our bodies that aids with energy production. It’s synthesized from three essential amino acids, namely:
- Methionine
- Arginine
- Glycine
You may know that these amino acids are pivotal for differing bodily functions. Moreover, they serve as the vital building blocks for proteins.
Our body’s liver, kidneys, and pancreas make up to one gram of creatine day-to-day. It’s distributed all through the brain and muscles. You see that creatine is employed to produce ATP (Adenosine triphosphate). That fuels little but high-intensity energy bursts lasting for not as much as 10 seconds.
When our body makes or consumes surplus creatine, the excess is effectually stored within muscle cells. Whenever the need arises, this stored creatine represents a valuable reservoir.
It can be used as a potent energy source when the necessity arises. Thus, the body can swiftly mobilize creatine to support intensive physical activities or cognitive tasks. That results in ideal energy levels and performance during the most crucial times.
That’s why creatine is a staple supplement for bodybuilders, athletes, and fitness devotees. It’s found naturally in milk, fish, and meat and is employed as a prevalent supplement. It aims to ascertain your body’s creatine stores are filled up.
You may know that creatine supplements are available in varied types. Each possesses its unique upsides. Yet, the most widely acclaimed and broadly researched type is creatine monohydrate. It’s undoubtedly the most commonly absorbable and bioavailable variant of creatine.
Benefits of Creatine
We earlier touched on the definition of creatine. As such, creatine supplementation is known to provide several noteworthy benefits for health and performance.
Here are some prominent ones that aid in ascertaining whether such supplements support your motives:
1. Increases Muscle Gains
Accordingly, the ISSN (International Society of Sports Nutrition) issued a significant statement. It states that creatine is the world’s most efficacious supplement for adding muscular mass.
The intake of creatine supplements for as low as 5-7 days has been attributed to substantially uplifting muscle size and lean body weight.
Accordingly, this early rise is owing to an increase in the muscles’ water content. In the long term, it aids muscle fibers’ growth and elevates gym performance.
A study was conducted that involved participants with a 6-week training regimen. It was ensued by a 3-week detraining period. The study showed that, on average, participants consuming creatine added 2 kg (4.4 pounds) more muscular mass. On the other hand, the control group showed no muscle gains at all.
That demonstrates an evident rise in muscular mass among those taking creatine. It’s compared to those people carrying out the same training regimen but without creatine.
2. Improves Performance and Muscle Strength
Creatine is ideal for athletes carrying out short-term bursts of greater-intensity exercises. Some of these include:
- Powerlifting
- Jumping
- Sprinting
- Weightlifting
Creatine’s role in ATP production leads to enhanced performance in such exercises. It has been shown to provide such benefits regardless of an individual’s fitness level.
Some of the factors that creatine improves encompass:
- Resistance to fatigue
- Ballistic power
- Recovery
- Muscular endurance
- Brain performance
- Muscular mass
- Strength
Furthermore, creatine supplements are often recommended as an ergogenic aid. It implies something that’s used to boost performance.
A study conducted in 2020 further demonstrated that creatine aids you in getting increased reps. It’s through each set of your strength training exercises.
3. May Support Cognitive Health
Studies have further shown that creatine may provide some powerful cognitive health advantages.
A study demonstrated that creatine could lead to an 18% reduction in depression risk among women. Another study that tested intelligence and working memory found that creatine bettered brain performance.
Creatine supplementation can raise phosphocreatine stores in your brain. That leads to elevated ATP production. Creatine further enhances mitochondrial and dopamine levels, resulting in improved brain function.
What Are Creatine Gummies?
Creatine gummies have been a trendy and favored form of taking creatine in recent years. This chewable supplement provides a mess-free, easy-to-consume, and flavorful alternative to conventional creatine powders.
You can see that creatine gummies let individuals avoid the hassle of mixing powders. That’s ideal for fitness devotees who travel often or intake creatine on the go. That makes taking creatine gummies simple and easy just about anywhere.
Note that creatine gummies typically comprise creatine monohydrate. It’s the most effective creatine form. Yet some brands may use other creatine forms. The recommended everyday dosage of gummies comprising creatine monohydrate is 3 to 5 grams.
Alongside creatine, such gummies typically incorporate the following ingredients, resulting in the characteristic gummy texture:
- Sugar
- Sweeteners,
- Natural and/or artificial flavors
Creatine Gummies vs Creatine Powder
Both creatine gummies and powder can effectually provide creatine dosage. Yet these two creatine supplementation forms can differ in varying aspects. The following examines creatine gummies and powder:
1. Convenience
The convenience factor is the chief difference between the two creatine supplementation forms.
Creatine powder must be mixed with some liquid and then drunk. Despite being portable, it’s a bit of a hassle to mix it up. You may add it to your protein shake or any other beverage. Yet, it’s not that convenient.
Conversely, creatine gummies are exceedingly convenient. You can carry them while traveling or put them in your gym bag. You only need to grab a couple of gummies and enjoy them anywhere, anytime.
They have the upper hand concerning convenience as compared to creatine powder. It’s despite that such gummies may melt in hot, scorching temperatures.
2. Price Per Serving
Regarding price per serving, conventional creatine powder is the more economical form. It can be plain creatine monohydrate. That’s unless you use a supplement comprising a combination of creatine powders. Or it may use a pricey creatine form like creatine HCL. Yet, the powder is typically more affordable than gummies.
The price of creatine powder per serving is as low as $0.33. Conversely, creatine gummies can cost $0.66 per serving (consequently double the cost). Meanwhile, other renowned brands can sell such gummies for as much as $2 per serving.
3. Dietary Preferences
Dietary preferences are another pivotal aspect when comparing the two supplement forms.
As you see, some people find creatine gummies more fitting because they taste like candy. Conversely, some likely prefer powders as gummies may contain gluten and gelatin. You may know that such ingredients like gelatin aren’t vegan-friendly.
Relying on the formulation, you may intake three to five gummies for a single serving. Yet the calories you require to consume for the recommended dosage can be very high.
4. Creatine Dosage
Creatine gummies typically have a fixed dosage of creatine. Most lie in the range of 3 to 5 grams per day. Yet some people may opt for less or more creatine. Thus, you may intake more or less gummies.
Besides, it may also be straightforward to use less or more powder for the desired dosage.
How To Opt For Creatine Powder and Creatine Gummies
You now know the chief differences between creatine powder and gummies. You must consider them to aid you in selecting the fitting creatine supplementation form.
Creatine gummies are an ideal choice if:
- You opt for convenience
- You don’t mind spending extra money on something you enjoy consuming
- You want a creatine supplement form that tastes good
Conversely, creatine powder could be an ideal choice. It’s especially true if you opt for the economical option and don’t go after the taste. For instance, that can be a plain creatine monohydrate powder.
Creatine Side Effects
According to current research, creatine supplementation is specifically safe in healthy individuals. However, creatine gummies and powder can have some minor side effects. A few of these are:
1. Weight Gain
Research has documented that creatine supplementation causes rapid weight gain. This gain is due to an increment in water weight rather than fat. It raises hydration and water retention and enhances muscular mass over time.
In the long term, creatine consumers may continue to witness more weight gain. It’s in contrast to those who don’t intake creatine.
2. Digestive Stress
Some creatine users have reported digestive stress resulting in issues like:
- Bloating
- Cramping
- Diarrhea
That’s often attributed to taking excessive creatine doses that are not necessary.
Accordingly, a 2008 study showed that taking 10 grams of creatine resulted in such effects. That’s double the recommended daily dosage of 3 to 5 grams. Adhering to smaller creatine supplementation doses is suggested.
You can always call upon your healthcare professional if you have digestion concerns. You must do this before taking creatine or any other supplement.
3. Acne, Hair Loss, Dehydration
There are claims that creatine usage results in hair loss, acne, and dehydration. Yet a study was conducted in 2009. It demonstrated that creatine supplementation may increase levels of a hormone called DHT. That can outcome in hair loss.
Yet more research is necessitated in this area. Otherwise, creatine is a safer choice for most adults. Such conditions presumably occur from sweat and exercise rather than brought about by creatine.
Creatine Gummies vs Powder: Which Is Better for You?
Summing up, both supplement forms work fine for most people. Creatine gradually builds up in your body with time. Yet both forms provide the fitting dosage.
Gummies are preferable for those individuals who opt for convenience and a little treat day-to-day. Yet, they aren’t stackable or mixed in a drink with other varied performance-boosting ingredients like protein.
Powder is ideal for those who don’t mind the taste and prefer its affordability.
If you consume gummies, be sure to check the ingredients label. That ascertains it works well alongside your diet. Ultimately, the selection between the two is your personal preference.
FAQs
Are creatine gummies as effective as a powder?
Yes, assuming you consume an equivalent dosage of creatine. Both supplementation forms provide the same pivotal benefits, e.g., increased muscular mass and elevated performance.
It comes down to your personal preferences to opt between these two creatine supplement forms.
Do creatine gummies work?
Yes, they work. That’s given that they comprise the recommended 3-5 grams of creatine monohydrate per serving. Such gummies are effectual for uplifting athletic performance, muscle gain, and recovery.
Creatine gummies work like creatine powder, raising ATP production in our bodies. That aids in getting the desirable benefits. Provided that the creatine amount is the same, the outcomes are the same whether consuming gummies or powder. As creatine works steadily, you don’t need to worry much about its absorption speed.
What is the ideal form of creatine to take?
The most renowned and well-studied form is creatine monohydrate. It’s the most common type of creatine supplementation and is broadly available.
There are also other forms of creatine. However, none have proven to be more effective than creatine monohydrate. When opting for gummies, creatine monohydrate gummies should be your ideal selection.
Are creatine gummies easier on the stomach?
The easiness of such gummies on the stomach relies on the ingredients. You know that such gummies contain additives, namely artificial sweeteners and flavors. These ingredients may lead to added discomfort compared to plain creatine powder.
Some brands of creatine gummies claim faster digestion and enhanced bioavailability. However, as creatine levels build up with time, the absorption rapidity doesn’t matter much.
What are the disadvantages of creatine?
Creatine powder and gummies are typically safe and effective. However, some consumers may go through the following:
- Mild bloating or stomach discomfort
- Water retention
- Weight Gain
That’s not frequent, specifically if you stick to the daily recommended dosage, i.e., 3-5 grams.
Is creatine good for sports performance?
The part of creatine in enhancing athletic and sports performance is well-documented. That makes it one of the most trustworthy supplements that’s available. It heightens your body’s ability to produce ATP.
You may know that ATP acts as the body’s energy currency. It’s pivotal for muscle contractions during high-intensity activities like sprinting.
Creatine replenishes ATP stores to maintain peak performance and elevate power and strength. It also delays fatigue, permitting you to push more effectually.
How many creatine gummies should I take day-to-day?
The precise number of gummies to take relies on the creatine amount in each gummy. For instance, a gummy may comprise 1 gram of creatine. Thus, you need to take 3-5 gummies every day. The aim is to get the day-to-day recommended dosage of 3-5 grams of creatine monohydrate.
Yet, each brand will provide a differing dosage for their creatine gummies. Be sure to read the label on your gummy supplement accurately. It ensures you don’t exceed the effective and recommended daily dosage.
When to take creatine gummies?
The best time to take creatine isn’t wholly clear. It substantially doesn’t make a difference if you take it consistently.
Some prefer to consume it before a workout, while others take it post-workout. Some opt to take it in the morning or evening.
Whatever time you select, taking it consistently according to the recommended dosage is pivotal. That ensures to uphold a steady creatine supply in your body.
Should I use creatine gummies?
If you don’t like drinking your creatine, you should use creatine gummies. They offer all the advantages of creatine monohydrate in a chewable and tasty form.
You may be an athlete or a fitness enthusiast. Thus, it achieves peak performance without mixing powders or measuring servings.