Incorporating creatine supplements into your diet can lead to an increase in muscle mass and strength, enhanced repetitive high-intensity performance, and greater training adaptations. Creatine supplementation has become more prevalent in athletes who participate in power sports such as bodybuilding, football, hockey, and wrestling. The most common type of creatine supplement is creatine monohydrate, a dietary supplement. Other forms of creatine supplementation are also available.
Creatine is an amino acid that helps build muscles and bones and repair damaged tissue.
Creatine monohydrate is the most effective creatine supplement approved by the Food and Drug Administration (FDA).
Studies have shown that creatine monohydrate can help improve athletic performance, increase muscle mass, and enhance post-workout recovery.
Limited evidence shows that creatine gummies are better or worse than creatine powder. There are pros and cons to each form of supplementation.
This article will dive deeper into what is in creatine gummies and if they are as good as creatine powder.
What is creatine?
Creatine is a type of amino acid. Proteins, which are essential for muscle and bone growth as well as tissue repair, are composed of amino acids — the fundamental building blocks. Your body naturally makes creatine in the liver, kidneys, and pancreas, but it can also be found in the foods we eat, like red meat, seafood, and animal milk. To sustain your physical efforts, creatine acts as a natural energy source for your body, fueling your muscles and providing them with a much-needed boost.
Creatine supplementation has become popular among athletes due to the benefits it provides. Creatine supplementation can be found in powders, tablets, capsules, liquids, energy bars, and most recently in gummies. Many athletes take creatine not only because of its benefits but because it has been widely studied, is considered safe to take, and is regulated by the Food and Drug Administration (FDA).
Creatine monohydrate is the most effective nutritional creatine supplement that is available for consumption. Studies have shown that creatine monohydrate provides many benefits to athletes to improve their performance and prevent injury.
Benefits of creatine supplements
Creatine is one of the most studied supplements for athletes, is considered safe to take, and is regulated by the FDA. The supplement offers many health benefits, including:
- Improved exercise performance
- Enhanced recovery post workout
- Increased muscle mass
- Injury prevention
- Increased tolerance of intense workouts
- Reduced dehydration and cramping
- Decreased muscle tightness, strains, and pulls
- Enhanced rehabilitation from injury
- Brain and spinal cord neuroprotection
In addition to creatine providing benefits for athletes, the supplement has also been shown to benefit people with chronic medical conditions such as neurodegenerative diseases, diabetes, osteoarthritis, fibromyalgia, conditions that affect creatine metabolism, conditions that affect how creatine transports through your body, and myocardial ischemia.
What are creatine gummies?
Creatine gummies are a form of creatine supplementation. As the name implies, creatine gummies come as a gummy treat flavored with natural fruit flavors and contain a dose of creatine supplementation with every serving. The typical serving size is three to five gummies with 2–3 grams of creatine monohydrate.
This form of creatine supplementation is easier to take than the powder form of creatine, adding convenience for athletes to take the supplement before or after their workout.
How do creatine gummies compare to creatine powder?
More research is needed to show how creatine gummies compare to creatine powder. Studies have shown that creatine monohydrate is the most effective type of creatine to achieve better athletic performance.
When comparing creatine gummies to creatine powder, there are several differences. Creatine powder is the traditional form of supplement that has been widely used for supplementation. It is typically more cost-effective and offers more dosage range options, allowing for more precise control over intake.
Creatine gummies are a more convenient and portable alternative to creatine powder. They offer a more flavorful option that eliminates the need for measuring and mixing. This makes it easier to incorporate the supplement into your daily routine.
However, creatine gummies may contain additional ingredients such as sugars or artificial flavors, which may not be ideal for those with dietary restrictions or preferences. Ultimately, the choice between creatine gummies and creatine powder comes from personal preference, convenience, and individual needs.
Possible side effects of creatine gummies
Taking creatine gummies within the recommended doses is generally considered safe for most individuals. However, there are some potential side effects people may experience, which include:
- Stomach cramps
- Water retention
Rare side effects include:
- Muscle cramps
- Kidney problems
Before starting any new supplements, it is highly recommended that you consult with your healthcare provider, particularly if you have a pre-existing medical condition.
How to find the best creatine gummies
When searching for the best creatine gummies, there are several factors you should consider. Looking for a reputable brand with a good track record in producing high-quality supplements is essential. Customer reviews can provide insight into the quality of the company. You can also check third-party certification to help ensure the product's reliability. Check the ingredients used in the gummies, look for products that use pure creatine monohydrate, and avoid unnecessary additives or fillers.
How to take creatine gummies
When taking creatine gummies, following the recommended dosing instructions provided by the manufacturer is crucial. The typical suggested dosage for creatine gummies is around 2–5 daily gummies. The recommended dose is 3–5 grams of creatine daily for sufficient creatine stores to be saturated. However, reading the product label and consulting with a healthcare professional to determine the appropriate dosage for your specific needs is essential.
Since exercise increases blood flow, it is recommended to take creatine before exercise. The increased blood flow will increase creatine uptake in the muscles.
Creatine gummies should be taken with water or a beverage of your choice. Studies have shown that it is better absorbed when taken with a carbohydrate or protein than by itself.
Caffeine should be avoided when taking the supplement. Several studies have found that caffeine may impair the ergogenic effects of creatine.
Spreading the dosage throughout the day is recommended instead of taking it all at once. This helps maintain a consistent level of creatine in the body.
Who should take creatine gummies?
Creatine gummies can benefit athletes who engage in high-intensity workouts such as weightlifting, sprinting, or HIIT workouts. Athletes may use creatine gummies to enhance their performance, increase muscle strength, and improve exercise capacity.
Creatine gummies may also benefit individuals with other health conditions such as neurodegenerative diseases, diabetes, osteoarthritis, fibromyalgia, conditions that affect creatine metabolism, conditions that affect how creatine transports through your body, and myocardial ischemia.
If you are considering taking a creatine supplement and have a chronic health condition, talk with your healthcare provider before starting any new supplements.
- Journal of the International Society of Sports Nutrition. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
- Journal of the International Society of Sports Nutrition. International Society of Sports Nutrition position stand: creatine supplementation and exercise.
- Cleveland Clinic. Creatine.
- Nutrients. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review.