Creatine is one of the most popular nutritional supplements among athletes, especially those who practice bodybuilding, CrossFit, weightlifting, or other sports that require muscle strength and power. It is a compound that the body naturally produces from the amino acids glycine, arginine, and methionine. Also found in some foods such as red meat, fish and seafood, creatine plays a key role in energy production during short, intense muscular efforts.
In fact, our body stores creatine in the form of phosphocreatine in the muscles. During intense efforts, phosphocreatine is converted very quickly into ATP, a molecule that provides energy to cells. Creatine supplementation therefore increases muscle phosphocreatine reserves, leading to improved anaerobic performance.
But which form should you choose for this valuable supplement: powder or capsules? Here are the pros and cons of each option.
Creatine monohydrate powder has long been the most popular on the creatine market. Its popularity is particularly due to the freedom it offers regarding dosage. You can adjust the amount consumed according to your goals, training stage or endurance. An undeniable asset for customizing your supplements.
However, this flexibility has some important drawbacks. The powder must be measured manually, which increases the risk of dosing error. Its clear, bitter taste can also put off sensitive palates and change the taste of drinks. Not to mention the transportation difficulties and frequent problems of clumping or sticking to the walls of your shaker.
On the other hand, the Creatine capsules Or capsules provide undeniable ease of use. The dosage per unit has already been determined, eliminating any risk of error or miscalculation. These discs are also compact and easy to transport, without the risk of spilling or deterioration.
Its coating perfectly hides the unpleasant bitter taste of creatine. Hence you can swallow it without changing the taste of your drinks or food. In short, simplicity and comfort itself!
Equal effectiveness between the two forms
Many comparative studies have focused on the bioavailability and effectiveness of creatine powder compared to the tablet/capsule form.
The results were unanimous: when the doses are equivalent between the two presentations, the increase in muscle creatine levels is similar. In other words, performance gains (muscle mass, strength, endurance, etc.) are identical with powder and tablets/capsules.
What to remember
Whether you choose creatine powder or capsules, the effectiveness will be very similar if you follow the correct dosage, the main thing is to respect the recommended doses.
The powder is less expensive, but requires special care each time it is used to avoid overdose. Capsules, on the other hand, are more expensive to buy, but they are easier to carry and their dosages are accurate. Don't like the taste of creatine? Prefer capsules for more practicality. Do you travel a lot (gym, work, travel, etc.)? Capsules are easier to transport. And if you don't know which brand to choose for Creapure ® creatine, try Nutrimuscle products!
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