Creatine supplementation is an essential element for athletes aiming tooptimize their physical performance. Available in different formats and flavors, knowing which creatine to swallow may seem complex, but in reality, it's easy.
What to choose between creatine powder vs. creatine capsules? What are the benefits and drawbacks of the two forms? Do they differ in use for bodybuilding and other sports?
Every supplement, regardless of format, offers the same creatine monohydrate molecule, and with it, the same energy benefit. So the difference isn't in the desired result. It's the way in which the supplement is consumed that guides the practitioner's choice. This article provides details on how to find the right product.
Creatine, in powder or capsule form, for what results?
What is creatine?
Creatine or creatine monohydrate, we're talking about the same thing, yes, but let's be clear.
We distinguish between the natural way in which the body makes and uses creatine VS creatine monohydrate supplementation (the supplement's pet name).
On the physiological side, creatine is a molecule found naturally in the body, 95% in the muscles, but a small quantity is also present in the brain.
The body breaks it down into phosphocreatine and uses it to produce a short, intense effort, as creatine is used to regenerate adenosine triphosphate (or ATP), our source of energy. This breakdown creates a daily requirement of around 2 grams per day.
Creatine-rich foods supply the body with approximately 1 gram of the molecule per day. The body then manufactures the missing creatine via the liver and pancreas, depending on what is absorbed through the diet.
In terms ofsupplementation, some people take what is known as creatine monohydrate, which comes in a variety of forms and names. Créapure®, a blend of several creatines with electrolytes, capsules... the size of the market is vast.
Why take creatine monohydrate?
What's the point of supplementing if the body regulates its own production? For theperformance-enhancing benefits of creatine.
A course of treatment aims to saturate creatine reserves. It therefore gives the body the capacity to renew short, intense efforts in a more qualitative way. This is why we speak ofadapting the body to training. The effects of the supplement must be coupled with resistance training.
What to expect after a cure
Scientific studies on the effects of creatine¹ intakeare numerous. The results consistently show positive effects on single and multiple bouts of high-intensity sport.
Expanding the intracellular pool gives a cell more capacity to renew ATP, which in training translates into :
- An increase in maximum strength;
- Better performance in maximum workload thanks to muscular power;
- A recovery aid for a better sequence of series;
- Reduced muscle damage and concussion treatment .
A real game changer for people who have already optimized their diet and sports training to go even further in high-intensity performance.
Creatine powder VS capsules: comparison
Creatine powder vs. creatine capsules: both offer the same creatine monohydrate molecule, so potentially the same results, whatever the explosive sport.
We're not comparing all forms of creatine on the market, such as those promoting better absorption thanks to electrolytes. We're just comparing the monohydrate form, as this is the only one recommended in the scientific literature.
European and international authorities only recognize the creatine monohydrate form, which is the only one to have scientifically demonstrated impacts on performance.
Creatine monohydrate powder
The first advantage of choosing creatine monohydrate powder is its cost. This format is often more economical than capsules.
It also gives you the option ofadjusting your dose to personalize your treatment as much as possible. It's the ideal form for inclusion in a post-workout whey shaker, for example, as creatine mixes well with other nutrients.
Its only drawback lies in its convenience. Less convenient to transport, it requires precise measurement and a preparation phase.
To maximize creatine absorption, it can be mixed with carbohydrates. However, there is no scientific evidence regarding the best time of day to take creatine.
Creatine capsules
So, of course, when it comes to transport, capsules are more convenient. They can be taken on the go, without any particular concern for absorption.
However, depending on the desired dose, the number of capsules to be taken can be considerable. For some people, this is less pleasant than taking a drink several times a day.
Creatine capsules are also less flexible in terms of dosage, which cannot be as adaptable as with creatine powder, since it is predetermined per capsule.
Capsules also contain superfluous ingredients, such as the electrolytes mentioned earlier, which are of no interest here, or the compounds in the capsule shell. It also requires additional handling, which can compromise the purity of the product, which is the No. 1 criterion of choice.
Even if quality creatine capsules are still available, this solution is the most expensive, their traceability is not always clear (manufacturing, packaging) and caution is called for with this type of chemically-produced supplement.
Creatine Creapure®
The best for maximizing muscle power in a healthy way and optimizing intensive performance
- Standardised without doping substances
- No additives, no sweeteners
- Made in Germany, packaged by Protéalpes in Albertville
How to choose the right creatine for each situation?
After that, the choice depends on the objectives and situation of each individual.
Choosing according to sporting objectives
High-level athletes, for example, are on ultra-customized courses and programs to meet the demands of sporting performance.
For these profiles, powdered creatine is preferred for very precise dose adjustment.
Choose according to your lifestyle
It's also a matter of lifestyle. Sportsmen and women who move around a lot may preferthe convenience of capsules, but once again, dosing in powder or shaker form will be more precise.
Gym-goers with a well-established routine are well advised to opt for powder. Powder has the advantage of being more economical than the capsule format, which can be a criterion of choice. It is then very interesting to take it with a whey shaker, post-workout, all the more so if this whey contains carbohydrates, which optimize creatine absorption.
Anticipating financial costs
Creatine supplements are taken over a period of several weeks, so it's best to anticipate this parameter when choosing your creatine.
A comparison of products and prices, without compromising on quality, leads us to opt for powdered creatine, a less expensive solution.
Always a quality choice
Whichever option you choose, the quality of the product is for us the main criterion to bear in mind.
The confusion between creatine and doping products is partly due to the fact that creatine is manufactured synthetically. Some unscrupulous laboratories have contaminated production lines with steroid derivatives or other undesirable products linked to the process.
However, all products claim to be exceptionally pure, so beware of marketing arguments! Only the European Creapure® label attests to the purity of its white powder. In fact, this is the brand chosen by Protéalpes to guarantee the purest creatine possible.
However, many creatines come from China or other countries outside the European Union. Caution is called for with regard to where and under what conditions a supplement is manufactured, to ensure that only its benefits are retained, without any health risks.
Conclusion
Adding a dose of creatine to your post-workout shaker for the duration of a treatment provides additional, indirect means ofincreasing muscle mass and, above all, physical performance. Yes, because the supplement needs to be combined with intense, short-term physical exercise to be effective.
Often mistaken for a protein, creatine is a molecule with long-term benefits for sports performance. Its effectiveness lies in the body's ability to rapidly resynthesize ATP via increased phosphocreatine reserves.
The problem is that there is a plethora of creatines on the dietary supplement market. Powder, capsules, monohydrate, creatine citrate or phosphate... the question is, how do you consume your creatine? The advantages of powder over capsules give creatine a head start. After that, it remains to be seen how you consume it and what your objectives are. In any case, whether in powder or capsule form, buying pure Creapure® creatine is essential.
To learn more about creatine and its applications
Are you hesitating between different supplements? Our article BCAA vs creatine: what's the difference? clearly explains the distinct functions of these two supplements.
To optimize your supplementation, discover how to combine creatine, BCAA and whey effectively in your sports routine.
Does creatine influence your body composition? Find out if creatine makes you slim and its mechanisms of action.
Concerned about potential drawbacks? Our article on the negative effects of creatine objectively addresses the real risks.
Concerned about kidney health? Our in-depth analysis answers the question: is creatine dangerous for the kidneys?
Finally, understand the real phenomenon of creatine-related water retention and learn how to manage this effect to maximize the benefits of your supplementation.
