Creatine isn’t a new supplement, but it is more popular than it ever was – particularly among workout enthusiasts, who are all about its completely natural yet stunningly effective benefits that can help us achieve more with each session at the gym.
Creatine comes in a variety of product forms, and we’re going to compare two of the most common that you’ll find today: creatine gummies and creatine powder. Which one is the most effective, the easiest to take, and, overall, the one that most fitness fans prefer?
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What are Creatine Supplements?
Before we get into the differences between creatine gummies and powder, let’s talk about what these supplements are for those who don’t know. Creatine is an amino acid that’s produced by the liver, pancreas, and kidneys, making about 1 gram of creatine a day, and 95% of creatine gets stored in the muscles.
Creatine comes with a number of benefits, pertaining to brain health, blood sugar, and more. But, again, it’s mostly used as a workout supplement because it’s phenomenally effective.
Creatine reserves are stored in the cells of the muscles, and provide increased strength, endurance, energy, and the ability to recover properly. Creatine also improves muscle mass. Specifically, it brings water into the muscles to prevent them from dehydrating, which can lead to cramping, all while making them larger in size by the added water content.
Every time we exert our muscles, we use creatine. This means that without consistent creatine intake, we can end up depleting that reserve. This is why the majority of users take it on a daily basis. The good news is that it can be taken daily, as it’s considered safe. The average person takes 2-5 grams daily to maintain adequate levels in the muscles, so that they can reach their fitness goals.
What are Creatine Gummies?
Creatine gummies offer all of the above benefits and common ingredients, and they come in gummy form. They usually come in a bottle that offers about a month’s supply or so. You can buy them in various tasty flavors, formulas, and milligram strengths, and they’re known for offering a uniquely delicious way to dose with the amino acid.
Pros:
- No Prep Required: Gummies don’t require any preparation, while powder does. With powder, you have to mix it into water or a smoothie, measuring out the proper amount and trying to avoid making a mess. With gummies, you just pop them into your mouth, and you’re good to go.
- Travel-Friendly: If you are looking for something that’s easy to take with you whether you’re going on vacation or traveling to the gym, then gummies are a great option since they’re so travel-friendly. Taking a small bottle of gummies with you is much easier than traveling with a big jar of powder, a mixing instrument, and liquid to combine it with.
- Delicious: People love eating creatine gummies because they taste so good! They’re irresistible to the palate, and even come in lots of different flavor options to choose from. In fact, they’re so yummy that you’ll look forward to eating them daily. Meanwhile, a lot of powders can have something of a chalky or otherwise unpleasant aftertaste.
- Simple Dosing: Another great benefit of creatine gummies is that they’re very easy to dose. Each gummy contains the same amount of creatine, so you can just take the required number of gummies instead of having to measure out powder.
Cons:
- Can Contain Unwanted Sweeteners: With creatine gummies, you need to be mindful of the amount of sweetener, and the type of sweetener – especially if you have blood sugar issues, or dental problems that require you to be more careful with how much sugar you consume. Of course, a lot of gummy manufacturers go out of their way by using low-glycemic sweeteners in healthy amounts.
What is Creatine Powder?
Creatine powder comes in a jar, usually with a scooper so that you can measure out the right amount that equals the proper daily dosage amount. It has to be mixed with a liquid, and some people like to add them to a smoothie, sometimes with protein powder in there as well. Creatine powder also comes in a number of flavors, just like gummies, although the selection is usually smaller. Like gummies, creatine powder can contain any number of additional ingredients.
Pros:
- Can Be Mixed into Liquids: You might say that creatine powder is the more versatile option since you can mix it into any liquid you want, whether that be your morning fruit smoothie or your morning cup of coffee that you have shortly before exercising.
- Fast-Acting: Whenever we consume a creatine supplement in liquid form instead of solid form, it’s more bioavailable, which allows it to take effect more quickly. Liquids are able to permeate the cells of the body more easily than solids, and so they can reach the bloodstream in a shorter period of time. Keep in mind that the amount isn’t drastically different from the onset time of gummies, but possibly 10 minutes or so faster.
- Comes with a Measuring Scoop: Creatine powder often comes with a scoop inside the jar, and a single scoop contains the standard number of grams of creatine based on what the average person takes. Keep in mind that not all powders do, however, and may require that you use a measuring spoon that you have at home.
Cons:
- Don’t Always Taste Great: People often complain about the taste of creatine powder, as although they are usually flavored, the flavor can be unpleasant, and the texture can be unpleasant as well.
- Can Make a Mess: We all know that creatine powders can be messy. They can spill, and so, mixing them with liquid can cause splatter.
- Not as Travel-Friendly: Powders aren’t the travel-friendliest option, either. You can’t just use them anywhere – you need a liquid to mix them into, and a spoon or blender. The jars are also generally bigger than the bottles of gummies, so that can make them harder to store in your gym or travel bag.
Which Creatine Product is Right for You?
Creatine’s benefits can be effective whether you take the supplement in gummy or powder form. But, when it comes to other factors like travel-friendliness, taste, and ease of use, there’s a clear winner: gummies. Creatine gummies are effective, user-friendly, and delicious, making them, in our opinion, the clear winner.