Creatine Gummies vs Powder: Science on best athlete performance and muscle gain in 2024

Creatine gummies vs powder

The complete guide to the benefits, dosage, and variations of Creatine Gummies vs Powder

  In the never-ending quest to reach new levels of physical performance and maximize training results, athletes and exercisers often turn to supplements that promise to improve their performance and accelerate muscle growth. Among these supplements, creatine stands out as one of the most researched and widely used substances in the sports community.

  Its effects on athletic performance and muscle development have been of interest for decades, leading to countless scientific studies and debates in the health and fitness community.

   In this comprehensive guide, we will take an in-depth look at the benefits, proper dosage, and different forms of creatine available, providing an in-depth look at how this substance can optimize athletic performance and promote significant muscle growth. Get ready to dive into the science behind creatine and discover how it can be a powerful ally on your journey to fitness and athletic excellence.

Should use creatine

  Creatine is a molecule naturally produced by the human body from the amino acids arginine, glycine, and methionine, It can also be obtained through food, mainly in red meat and fish. It plays a key role in providing quick energy to muscle cells during high-intensity, short-duration activities.

What does creatine do for your body?

  The main function of creatine is to provide quick energy to muscle cells during high-intensity, short-duration activities such as weight lifting and running. When you consume creatine, it combines with phosphate to form phosphocreatine, which is stored in your muscles. During intense exercise, phosphocreatine releases a phosphate group to regenerate ATP, the cell’s main source of energy. This helps increase your ability to exert maximum effort, which can result in more repetitions or heavier loads during the exercise.

  Additionally, creatine can increase muscle water retention, which can lead to a temporary increase in muscle size, known as muscle “swelling.” This increase in cell volume can also stimulate muscle protein synthesis, which promotes long-term muscle growth.

  Research also shows that creatine may have benefits beyond athletic performance, such as improving brain function, reducing fatigue, and even protecting against certain neurological diseases.

  However, it is important to note that results may vary from person to person, and the use of creatine must be combined with an appropriate exercise program and a balanced diet to obtain the best results. Additionally, it is important to follow dosage instructions and consult a doctor before starting a supplement.

How much creatine is safe to use?

  It is important to remember that the safety and effectiveness of creatine may vary from person to person and it is always recommended to consult a doctor before starting supplementation. A typical dose of creatine for most healthy adults is around 3-5 grams per day. This amount is generally considered safe and effective for improving physical performance and increasing muscle mass in high-intensity exercisers.

  However, much higher doses can overload the kidneys and cause unwanted side effects, so it is important to follow dosage recommendations and monitor possible side effects.

The benefits of Creatine

   As we can see, creatine is one of the most researched and widely used supplements in the world of fitness and elite sports. This happens due to its benefits, which we will show below:

  Increased muscle strength: Creatine supplementation has been consistently linked to increased muscle strength, which may be especially beneficial for athletes and resistance exercisers.

Improving high-intensity performance: Creatine is particularly effective for short-duration, high-intensity activities such as weight lifting, running, and intense training. Helps provide quick energy to muscles and delays fatigue.

Increased muscle mass: In addition to improving strength, creatine can also increase muscle mass, especially when combined with adequate resistance training. This is partly due to increased intracellular water retention in the muscles.

Accelerated recovery: Creatine can help muscles recover after exercise by reducing inflammation and promoting muscle protein synthesis. This can reduce recovery time between workouts.

Cognitive benefits: In addition to its effects on physical performance, some studies suggest that creatine may also have cognitive benefits, such as improving memory and brain function, although more research is needed to confirm these effects.

Does creatine have side effects?

  The benefits of creatine are undeniable, however, like all supplements, creatine can have some side effects. Here are the most common ones:

Dehydration: Creatine can cause mild dehydration because it attracts water to muscle cells. It is important to ensure adequate hydration when using creatine.

Weight gain: Creatine can cause temporary weight gain because muscle cells contain water. This increase is usually short-lived and should not be confused with fat gain.

Digestive problems: Some people may experience stomach upset, nausea, diarrhea, or bloating while taking creatine. This can be minimized by dividing the daily dose into smaller doses or taking it with food.

Muscle cramps: In some cases, creatine can cause muscle cramps, especially if it is not taken with enough water. Hydration is essential to prevent this.

 Increased blood creatinine: Prolonged use of creatine can cause an increase in blood creatinine, which may indicate kidney stress. However, studies have shown that in healthy people this increase is usually insignificant and not harmful.

Drug interactions: Creatine can interact with certain medications, such as diuretics and diabetes medications, so it is important to consult your doctor before starting supplementation, especially if you are taking other medications.

Creatine Gummies vs Powder

three pills and a spoon

 What is Creatine Gummies?

  Creatine gummies and powder are an alternative and convenient way to consume creatine, a popular supplement among athletes and fitness enthusiasts. Creatine gummies are a convenient way to take this supplement, especially for those who have difficulty taking pills or powders.

   They usually come in the form of chewing gum and have different flavors to make consumption more pleasant. However, it is important to note that the effectiveness of creatine gummies may vary depending on the formulation and dosage.

How to make creatine gummies?

  Create creatine gummies at home can be a fun and economical way to incorporate this supplement into your routine. Here is a basic recipe for making your own creatine gummies:


  • 1/2 cup fruit juice (such as orange juice, grape juice, or whatever you prefer)
  • 3 tablespoons unflavored gelatin powder
  • 3 tablespoons of creatine powder
  • 1-2 tablespoons of honey or other sweetener to taste (optional)
  • Silicone gummy molds (you can find them online or in baking supply stores)


  • In a small saucepan, heat the fruit juice over low heat until warm but not boiling.
  • Add powdered gelatin to the heated fruit juice, stirring continuously until the gelatin is completely dissolved.
  • Remove the pan from the heat and add the creatine powder to the liquid, stirring well to ensure it is completely mixed.
  • If desired, add honey or another sweetener to flavor the gummies. Stir until the sweetener is completely incorporated.
  • Pour the liquid mixture into the silicone gummy molds. Be sure to completely fill each mold.
  • Leave the gummies cool at room temperature for a few minutes and then place them in the refrigerator for at least 1 hour, or until they are completely firm.
  • Once the gummies are firm, remove them from the molds and store them in an airtight container in the refrigerator.
  • Consume creatine gummies as needed, following your supplement’s dosage recommendations.

  This is an easy way to make creatine gummies at home. You can try different fruit juices and adjust the amount of creatine according to your individual needs.

Micronized creatine powder

    Micronized creatine powder is a popular dietary supplement for athletes and fitness enthusiasts. It is derived from amino acids and is known to increase energy production in muscle cells, especially during high-intensity activities such as weight lifting and explosive exercise.

  Micronization is a process that reduces the size of creatine particles, which can make it easier for the body to absorb. This means that micronized creatine is absorbed more quickly by the body, which can lead to faster and more effective results.

  Many athletes experience increased strength, power, and muscular endurance when taking micronized creatine powder. Additionally, creatine can also help with muscle recovery after exercise, reducing the time needed to recover between workouts.

  It is important to note that, like all supplements, micronized creatine powder should be used in moderation and as part of a balanced diet and adequate exercise program. It is always recommended to consult a doctor before starting a new dietary supplement.

Conclusion: The Holy Grail of athletes

  Based on the scientific evidence presented, it is clear that creatine is a powerful and sacred tool for athletes looking to maximize their performance and muscle growth. Its positive effects are based on decades of research that consistently demonstrates its benefits for strength, endurance, and recovery, as well as promoting muscle growth.

  However, it is important to follow recommended dosages and consider individual variations to ensure optimal and safe results. Therefore, by incorporating creatine into training and nutrition, athletes can take a step towards achieving their athletic goals through the help of this powerful molecule.

Optimize Your Performance: Choosing Between Creatine Gummies or Powder!