Creatine supplements have been a hot topic among fitness enthusiasts and gym-goers for quite some time. Whether you've heard about its potential to support muscle growth, enhance post-workout recovery, or even improve cognitive function, creatine has become one of the most extensively researched and widely used supplements worldwide.
While creatine is commonly consumed in powder form, a new trend has emerged in recent years: creatine gummies. These chewable supplements offer a convenient, mess-free, and flavorful alternative to traditional creatine powders. With their portable and easy-to-consume nature, creatine gummies have gained popularity among those looking to incorporate creatine into their daily supplement regimen without the hassle of mixing powders.
If you're considering adding creatine to your routine, it's worth exploring whether creatine gummies are the right choice for you. Get ready to delve into the benefits and drawbacks of this innovative supplement form to help you make an informed decision.
What is creatine?
Creatine, a naturally occurring compound in the human body, is synthesized from three essential amino acids: glycine, arginine, and methionine. These amino acids play a crucial role in various bodily functions and serve as the fundamental building blocks for proteins. The body's liver, kidneys, and pancreas produce up to one gram of creatine per day, which is distributed throughout the muscles and brain.
When the body generates or consumes creatine in excess of its immediate requirements, the surplus is efficiently stored within muscle cells. This stored creatine acts as a valuable reservoir, ready to be tapped into and utilized as a potent energy source whenever the need arises. By having this additional supply of creatine readily available, the body can quickly mobilize it to support intense physical activities or demanding cognitive tasks, ensuring optimal performance and energy levels when it matters most.
Creatine has been considered a constituent of food for over 150 years and by the year 1996, it is estimated that 80% of the athletes that competed in the Summer Olympics that took place in Atlanta, Georgia were utilizing creatine supplementation. Since then, it has only grown in popularity for its potential effects for athletic performance outcomes including muscle growth, weightlifting performance, exercise performance, and multiple benefits beyond.
Is creatine good for sports performance?
Creatine has a few main uses. The first, and most popular, is as an ergogenic aid, which is something that is utilized to enhance performance. Several studies on creatine supplementation for sports performance have found positive correlations between creatine supplementation and muscle strength, sports performance, and muscular hypertrophy in young, healthy adults regardless of their fitness levels before entering the study. There has also been evidence suggesting that creatine is a positive supplement for sports performance in older populations.
Mayo Clinic states that oral supplementation of creatine may lead to increased reps and higher output for sprints. This leads to greater gains in terms of strength, muscle building, and performance. Mayo also cited the use of creatine for athletes in high-intensity activities and sports for shortened recovery periods. Creatine may just be the supplement to help you unlock your fitness goals.
Another study noted that creatine can be effective for athletic and exercise recovery including post-exercise recovery and injury prevention. Creatine may be beneficial for those in high-intensity sports, those looking to gain muscle mass, increase brain function, and improve athletic performance overall. Many studies have shown that creatine can be a helpful aid for high-intensity exercise performance whether it's for single or multiple short bursts of activity.
The reason that creatine is helpful for intense exercise like HIIT workouts and for activities requiring rapid recovery is because consistent creatine supplementation increases intracellular creatine, which in turn creates more adenosine triphosphate (ATP) for our bodies to use. The ATP-PC is one of the energy systems utilized by the body, and is the main source of energy used for explosive movements. It is also the sole power source for muscle contractions, which means it has the ability to support muscle growth and may contribute to an increase in overall athletic performance.
What else is creatine good for?
With all of the research done across multiple groups of humans for various needs, it seems creatine is effective and safe for almost all health populations and for those dealing with a myriad of health concerns. Of course, you'll always want to talk with a health professional before implementing new supplements into your regimen, but as a widely tested supplement across a wide array of demographics, creatine is seen as a safe and effective supplement.
One of the less often talked about effects of creatine supplementation that has nothing to do with a fitness routine is the potential brain benefits. Although the brain is approximately 2% of body mass, it accounts for 20% of total resting energy in the body, which explains why some of us are so quick to reach for caffeine for stimulation.
Interestingly, this study found creatine to be effective for various health issues including neurodegenerative diseases such as Parkinson's and other health issues like diabetes, osteoarthritis, fibromyalgia, adolescent depression, and for those who are aging or pregnant.
Creatine is often cited as being a brain health enhancer. Studies have shown that creatine may improve performance during cognitive tasks, memory, recovery from traumatic brain injuries, and improve symptoms of depression and anxiety.
Creatine supplementation may be the answer you're looking for if you're looking to improve cognitive function. One study found the effects of creatine supplementation to improve memory in healthy adults, potentially improve short-term memory and intelligence, and found that higher resting creatine levels in the brain may lead to skills such as recognition memory.
Where does creatine come from?
Although our bodies can create up to one gram of creatine daily, it is also found in some natural food sources. Seafood and red meat are two of the greatest sources of natural creatine supplementation. Of course, for those who are vegetarian or vegan, this isn't an option, which is where creatine supplements may come in.
By supplementing with creatine, you can ensure you're acquiring the necessary amount of daily creatine stores for peak performance mentally and physically. There are several forms of creatine including plain powder, a stacked formula, and of course, the best tasting - creatine gummies.
Types of creatine
Creatine supplements come in various forms, each with its own unique advantages, even though they all fall under the general category of creatine. The most widely recognized and extensively researched type is creatine monohydrate. However, there are several other forms available, such as micronized creatine, which has smaller particles for better absorption; creatine ethyl ester, designed to enhance bioavailability; creatine magnesium chelate, which combines creatine with magnesium for potential synergistic effects; and creatine hydrochloride (HCl), which aims to improve solubility and reduce potential side effects associated with other forms of creatine.
It's important to note that while these alternative forms of creatine may claim to have specific benefits, creatine monohydrate remains the most thoroughly researched and scientifically supported form. The evidence for the effectiveness of the other forms is less extensive and conclusive compared to creatine monohydrate. Creatine HCl has become a popular form of creatine, and more studies have concluded on it's effectiveness.
Of course, there are also different ways to consume creatine. The most common and popular way to supplement is with traditional powder form. It is arguably the most popular form and one of the highest grossing supplements on the market. But, there are also creatine gummies as creatine pills and capsules for those who do not prefer to use creatine powders.
What is the loading phase?
When someone first starts taking a creatine supplement, they often begin with a "loading phase." This phase typically lasts five to seven days and involves taking a higher dose of creatine, usually around twenty to twenty-five grams per day, divided into five-gram servings throughout the day.
The purpose of the loading phase is to maximize the body's creatine stores, which can lead to enhanced performance during training sessions. When the intracellular muscles are fully saturated with creatine, the body is better equipped to engage in more intense and prolonged exercise, experience faster recovery, and potentially benefit from cognitive improvements.
Consistency is crucial during the loading phase. Once the loading phase is completed, most individuals reduce their daily creatine intake to a maintenance dose of three to five grams. Whether using creatine gummies or powder for the loading phase, it is essential to pay close attention to the creatine content per serving to ensure that the recommended daily intake of twenty to twenty-five grams is achieved.
Creatine Gummies vs. Creatine Powder
Whether you're interested in taking creatine in powder form or gummy form, there are many benefits to each. Gummies provide a mess-free way to take your supplements. Whether you like the ease, or you want to take your creatine on the go, gummies may be a great alternative. They're easy to throw in your gym bag, suitcase, or purse so you always have your creatine wherever, whenever.
Another benefit of gummies is the flavor. Some people struggle with drinking supplements or the consistency that creatine has. Taking creatine gummies usually offers a tastier experience, especially when compared to a flavorless powder form.
Traditional creatine supplements usually come in powder form and are made up of pure creatine monohydrate, which makes them a straight-forward, easily stacked supplement to add to your post-workout shake, or to include with your favorite protein powder.
Do Creatine Gummies Work?
As far as research goes, creatine gummies haven't been compared to the powder form of creatine in a controlled study to see if one is more effective than the other. As consistency is the most important thing, staying on a schedule with a gummy may be easier than with a powder. For some people, the powder dosage is a bit harder to calculate or stay consistent with.
Creatine gummies offer a pretty concise and no-excuse way to consistently get your creatine supplementation in so you can focus on the bigger things at hand like how to increase muscle mass and put more energy into resistance training.
Who should use creatine gummies?
Creatine gummies are a great option for those who don't enjoy drinking their creatine. Gummies may also be a great option for fitness enthusiasts who find themselves traveling often or taking their creatine on the go. This form makes taking creatine gummies easy to do just about anywhere.
You'll also avoid potential stops at the airport if you're traveling with your sports nutrition line up. Traveling with powders can be a bit of a hassle, while gummies may allow you to get through TSA security in a snap. It's additionally great for anyone who is intimidated by weighing out their supplements. Each gummy will has a certain amount of creating per serving.
Are there any side effects of creatine gummies?
While the health benefits of creatine may be enticing, there are also a few side-effects for some users. One of the most common side-effects of creatine supplementation is water retention. Creatine is what is known as an osmotically active substance, which means as more creatine builds up in the body, it requires more water, which may lead to unfavorable side effects such as water retention, and as a byproduct, weight gain.
The good news for those who are looking to lose or maintain their current weight, one study concluded that although body weight increased with creatine intake, the mean body fat and caloric intake were not affected. Water retention and weight gain may feel uncomfortable for some users, so it's best to keep in mind that these are generally temporary side-effects that usually decrease over time or stop when you stop supplementing. Weight increase may also be due to creatines' ability for muscle building, which may be a welcomed side-effect for many.
Taste and formulation
Most creatine powder supplements are tasteless odorless powders that are easy to take on their own or to add to another supplement in your stack like protein or BCAAs. One of the benefits of creatine gummies will be that the flavor profile will most likely be a step up from plain creatine powder.
You'll want to be wary of formulation as some brands may include artificial sweeteners, artificial flavors, or sugar alcohols, which could be a deal breaker for some. If you're sensitive to ingredients like those listed above, you'll want to make sure to buy a creatine gummy that's made with natural flavors and fit any dietary restrictions.
If you're not into a chewy texture, struggle with eating gummies, or have specific dietary needs (ie: Halal, vegan, vegetarian, or Kosher for example) you may want to double check ingredients as many gummies are made with gelatin or other ingredients that may interfere with your dietary restrictions.
Although more studies need to be done on how creatine gummies compare to creatine powder, creatine gummies are definitely a delicious and easy way to take your creatine supplement. Each brand may have different amounts of creatine per serving. So you'll want to find the best creatine gummies that fit your preferred taste, serving size, and sports nutrition needs.
Overall Pros and Cons
Pros of creatine gummies:
Easiest creatine supplement to take whenever, wherever
Tasty alternative to creatine powder
You can dose gummies per serving and don't need a scale
A mess-free alternative to weighing powdered creatine
Cons of creatine gummies:
More studies need to be done on the effectiveness compared to powdered creatine
Can't stack in a drink other performance enhancing ingredients like protein
Formulation is generally more complex than powder
Usually more expensive than creatine powder
Usually contains sugar for those avoiding added sugars
The Verdict: Are Creatine Gummies Better Than Powder?
When it comes to making a decision on how creatine gummies compare to creatine powder, there isn't a straightforward winner. The answer lies with each individual, as it will depend on your distinct needs in a creatine supplement. Creatine gummies offer many benefits and advantages over a powdered creatine. If you like to take your supplements on the go, enjoy the taste of gummies, and don't like taking traditional creatine supplements, then gummies may be the best choice for you.
If you prefer a straight-forward supplement like pure creatine monohydrate, you may enjoy a powder instead of gummies. Powder may also be good for those who have to be meticulous about their macro tracking, such as bodybuilders, or for those who like to stack their supplements and drink them in one fell swoop.
Although the choice may be personal, trends show creatine gummies becoming more widely avaiable by trusted brands, and therefore, consumed at a higher rate. The ease, taste, and efficiency of creatine gummies have made them a very popular choice over a powdered creatine monohydrate source.
How many creatine gummies can I eat in a day?
Each brand will have a different dosage for their creatine gummies. Some brands will only include one gram of creatine per gummy, while others may have four or five grams. Make sure you read the label on your supplement properly as you'll want to maintain a clinically effective dose without taking more than the daily recommended dosage.
Takeaway: Is Taking Creatine Gummies Worth It?
If you're a gummy lover, there is no better way to get in your daily dose of creatine than with a creatine gummy. Whether or not you're against the traditional powdered form, creatine gummies provide an easy and delicious way to take your creatine supplement. It is definitely worth it if you're interested in taking creatine, but lack the desire to mess around with powders, scales, or scoops. The most important question you'll have to answer is who has the best creatine gummies.
Conclusion
Creatine gummies offer a convenient and tasty alternative for individuals seeking to incorporate creatine into their daily routine. By combining the well-established benefits of creatine with the appeal of a delicious gummy format, these supplements make it easier for people to maintain consistency in supplement routine. The ease of consumption and the enjoyable taste of creatine gummies can encourage individuals to stay on track with their daily intake, which is crucial for experiencing the full range of benefits associated with creatine supplementation.
Ultimately, the most important factor in achieving desired results is maintaining consistency in supplementation, regardless of the chosen delivery method. Whether you opt for creatine gummies or another form of creatine, establishing a regular supplementation routine and adhering to it over time is key to maximizing the potential benefits of this widely researched and scientifically supported supplement.
