Creatine supplements are one of the most popular choices for improving performance. If you don't already supplement with it, it's only a matter of time. And when that time comes, and it will come, there will be only one decision left to make. Pills or powder?
Well — actually, there's now a third option worth knowing about. But we'll get to that.
To make that decision a little easier, Myprotein product developer Katie Brown has taken the time to break down the differences between creatine in pill and powder forms. Here's the facts — all you need to do is choose. You can thank her later.
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We're not going to bore you with yet another deep dive into creatine. We've covered that extensively before. But here's a quick refresher: creatine is a molecule found naturally in the body and composed of three amino acids — glycine, arginine, and methionine. It helps the body create more ATP, which is our source of energy. This can improve performance by allowing you to train for longer periods of time. Find out more about that here.
Pills
Pills to us just scream convenience — put them in your pill dispenser with the rest of your daily supplements and there's nothing more to think about. But that's just my opinion. Let's see what Katie has to say.
In pill form, creatine must first be digested before it can be used by the body. But does the speed of creatine absorption actually matter? In short, not really. Or at least there isn't currently enough conclusive evidence to give a definitive answer. But one thing we do know for sure is creatine doesn't have an immediate effect.
When you first start taking creatine you should go through a loading phase to saturate your cells. Take three times the recommended daily amount for two weeks. From then you should have enough stored to see the benefits in future workouts. How quickly creatine is then absorbed into your system doesn't alter your workouts. Rapid digestion doesn't have a huge effect, but consistency does — it's key to seeing the effects of your creatine supplementation.
Powder
And the other option: powder. It's obviously not as convenient — you need to lug a pouch around with you, dig for your scoop, a shaker handy, and your dosages will never be as accurate as they would be with a tablet.
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But enough of the negativity. Creatine powder costs less per serving than creatine pills — so that's a win. And the benefits don't stop there. Powders offer a bit of variety, which is always nice, and they're more versatile. You can't go wrong with adding creatine to a smoothie. In fact, here's a recipe.
Gummies
Not convinced by powders or pills? There's now a third way — and it might be the easiest of the lot.
Creatine Gummies deliver 3g of creatine monohydrate per serving — the same daily dose as powder or pills — in just three gummies. No mixing, no measuring, no shaker required. Just grab them and go.
The question you're probably asking: are they actually as effective? The answer is yes, provided you're hitting your daily 3g dose consistently. The format of delivery doesn't change how creatine works once it's in your system — and with gummies independently verified by Eurofins and RSSL, two of the leading laboratories in sports nutrition testing, you know you're getting exactly what's on the label.
They come in Peach, Lemon, and Raspberry — so if you've ever found creatine powder chalky, this is the obvious alternative. They're also suitable for vegetarians and vegans.
The one trade-off? They cost a little more per serving than powder. But for convenience, taste, and on-the-go simplicity, they're hard to argue with.
Take home message
Katie has spoken, so now it's up to you. Pills, powder, or gummies — there's no rule that you need to choose one and stick to it. The best format is the one you'll actually take every day, because with creatine, consistency is everything.
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