The different forms of creatine intake

The best known is creatine (like most dietary supplements) in powder form. This should be taken with plenty of water so that the creatine reaches the blood and thus the muscles faster and does not sink into the intestines without effect. As a rule, athletes take approx.

5g of creatine with 0.5-0.75l water or fruit juice quickly. The advantage of taking it with fruit juice is that the insulin level rises and the supplement is thus transported into the muscle cells even faster. The drink should always be consumed quickly, as dissolved creatine does not remain stable for long and can lose its effectiveness after a short time.

In the meantime, creatine is not only available as a powder, but also as chewable tablets, bars or ready-to-drink drinks, possibly already mixed with other food supplements. Again, a lot of water should be drunk in addition. Which form of creatine intake you ultimately decide on is of secondary importance.

What is much more important is that it is a high-quality preparation. Creatine should best be taken after weight training, but not directly after eating. In this case it would stay longer in the stomach and become less effective.

In small doses, creatine can also be taken permanently. It has even been reported to have positive effects on the performance and concentration of the brain. Scientists recommend, however, to pause with the supplement after about six weeks so that the body’s own production does not decrease.

Creatine is available as a food supplement in powder and capsule form. Ultimately, the two forms of the preparation do not differ in their effectiveness. The only difference is that the capsule shell of creatine tablets must first dissolve slowly in the stomach and the level of creatine in the blood therefore increases more slowly and with a time lag.

The creatine powder can be metabolized more easily and quickly and therefore reaches the bloodstream more quickly. However, since the aim of taking creatine tablets is to achieve a constant level of creatine in the blood, this difference is ultimately insignificant. It depends on individual taste whether capsules or powder should be used.

Taking the large capsules can prove difficult when swallowed, and the powder can be drunk easily dissolved in some fruit juice. The capsules are easier to carry, which can be especially pleasant during outdoor sports, but one advantage of the powder is, for example, that it is easier to dose individually. In addition, there is often a difference in price, because due to the more complex production process, creatine tablets are often twice to three times as expensive as the powder.