What creatine capsules are available?

If you decide to take creatine capsules to increase performance or muscle growth, you are faced with a large selection of different preparations. The most common are those capsules containing pure creatine monohydrate. These are free of additional substances.

Usually these contain an amount of 1 gram of creatine per capsule. Study results on efficacy and tolerability usually refer to this form of creatine. The creatine monohydrate is also available as a puffed or double-puffed version.

An example is the so-called Kre-Alkalyn. Puffed in this case means that the creatine is provided with an alkaline additive that increases the pH value of the preparation. This feature means that the creatine is better protected from the acidic stomach acid and does not break down so quickly into the ineffective creatinine.

However, study results do not yet prove improved efficacy. This topic might also be of interest to you: Supplements for muscle building

There are also a lot of combination preparations.An example of this is the creatine ethyl ester. Here the creatine is provided with an ethyl group and is supposed to improve the availability of the creatine and its effectiveness. The improved effect has not been scientifically proven.
Another combination preparation is tri-creatine malate: creatine is combined with malic acid. The addition is said to reduce symptoms of fatigue and exhaustion and to speed up the absorption of creatine in the intestinal tract.

What other forms of intake are there?

With the increasing popularity of creatine among athletes, the range of different creatine products is also growing. In addition to the creatine capsules, creatine is also offered as a loose powder, as chewable tablets or pressed in tablet form. In addition, there are a lot of combination products that contain other substances besides creatine.

A classic example is effervescent tablets, liquid shots or creatine bars. The latter are protein bars that contain varying amounts of creatine. The developers promise an even faster absorption of creatine through this combination, as short-chain carbohydrates and sugars are absorbed faster by the blood.

This assumption is not scientifically proven. With the variety of forms of creatine, the question quickly arises as to which preparation is the best. Every athlete has to decide this question for himself – depending on his preferences and intended use.

Because the effect, regardless of whether creatine is taken in powder, tablet or capsule form, remains the same. However, capsules have various practical advantages: However, there are also disadvantages compared to the powder form:

Because the creatine is enclosed by the capsule shell, it can be transported easily and safely. It is therefore particularly suitable for travel.
A further advantage is that the dosing is precise and simple – weighing the powder with a scale or portion spoon is not necessary.
Creatine capsules cost up to three times more than the powder variant.
The surcharge is due to the more complex manufacturing process.
In addition, the capsules are often made of pork or beef gelatine. People who do not want to consume meat products for religious reasons or because of their dietary habits, should fall back on the powder form.
Another potential drawback is that taking capsules results in slower creatine absorption. After all, the stomach must first break down the gelatine shell before the creatine is released.
Many people also prefer the powder form of creatine because it can be stirred perfectly into liquid, yogurt or muesli and no capsules need to be swallowed. Especially in a possible loading phase, swallowing so many capsules can be unpleasant.