Creatine is a compound the body produces naturally and also gets from animal products like red meat and fish\u2014but it\u2019s also become a popular supplement for building muscle and improving exercise performance. It\u2019s sold in several forms, with powder and gummies among the most common. But which one is the most effective? Experts say powder\u2014here’s why.\n<\/p>\n
Research suggests that creatine can boost athletic performance<\/a> and increase muscle strength when combined with resistance training. While gummies may seem more convenient, experts agree that you\u2019re more likely to get more gains at the gym with creatine powder.\u00a0\n<\/p>\n One key reason is absorption. Creatine powder tends to be easier for your digestive system and muscles to absorb, Sarah Glinski, RD<\/a>, a registered dietitian who specializes in gut health, told Health. That\u2019s largely because powders typically contain just one ingredient\u2014usually creatine monohydrate<\/a>, the most researched form of the compound. Gummies, by contrast, often include added sugars, sugar alcohols, gelatin, and flavorings, which may interfere with digestion for some people.\n<\/p>\n Plus, creatine powder is more potent<\/a>. It\u2019s easier to reach the effective dose of 3 to 5 grams per day using a powdered form, Glinski said. Most gummies contain only 1 to 2 grams of creatine per serving, she noted, meaning you\u2019d need to consume several to reach the recommended amount.\n<\/p>\n Additionally, powders tend to deliver a more consistent dose, Anthea Levi, RD<\/a>, a registered dietitian and founder of ALIVE+WELL Nutrition, told Health.\n<\/p>\n \u201cIt is very challenging to reach the optimal dose of various supplements in gummy form,\u201d added Kristen Carli, MS, RD<\/a>, registered dietitian with WOWMD. \u201cOftentimes, you have to take many gummies to reach the desired dose.\u201d\n<\/p>\n Beyond effectiveness, there are other reasons some experts recommend skipping gummies. Creatine gummies are often more expensive, said Levi. Like some flavored powders, they may contain added sugars and preservatives that could be a concern for people with hyperglycemia (high blood sugar) or diabetes.\u00a0\n<\/p>\n Certain people should avoid creatine supplements altogether<\/a>. Although research suggests creatine does not impair kidney function in healthy individuals, those with existing kidney disease should consult a healthcare provider before using it. People who are pregnant or breastfeeding, taking prescription medications, or children should also use caution and check with a doctor before taking creatine.<\/p>\n Experts say a few simple strategies can help you get the most out of the supplement for muscle strength and performance:<\/p>\n Stick to 3 to 5 grams daily: Older research recommends a short \u201cloading phase\u201d of about 20 grams daily, but current evidence suggests it isn\u2019t necessary, said Glinski. Most studies show benefits with a daily dose of 3 to 5 grams of creatine monohydrate.
\nBe consistent: Taking creatine every day matters more than when you take it. \u201cAs long as you take it daily, you\u2019ll be able to reap the benefits,\u201d Glinski said.
\nMix powder with warm water: Creatine powder may dissolve and absorb better when mixed with warm\u2014not cold\u2014water and consumed shortly after, said Levi.\u00a0
\nLook for third-party testing: Because supplements are largely unregulated in the United States, choose products tested by organizations like the U.S. Pharmacopeia (USP) or the NSF\u2019s \u201cCertified for Sport\u201d program.
\nPrioritize strength training: Supplements alone won\u2019t build muscle. \u201cYou need to load your muscles to strengthen them,\u201d Levi said. Aim for strength training two to three times per week<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"Creatine is a compound the body produces naturally and also gets from animal products like red meat and…\n","protected":false},"author":2,"featured_media":354356,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[97,269],"class_list":{"0":"post-354355","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/354355","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=354355"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/354355\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/354356"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=354355"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=354355"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=354355"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}