Creatine gummies are quickly becoming a popular alternative to traditional creatine powders and capsules, offering a tasty, convenient and effective way to boost your fitness regime.
When selecting creatine gummies, the first thing to look for is the type of creatine used in the supplements. Creatine monohydrate is the most researched and widely recommended form, known for its ability to enhance strength, endurance and muscle recovery. Some brands may offer other types like creatine HCL, which is said to be more easily absorbed by the body, but monohydrate remains the gold standard for most and the most common option around.
Next, consider the creatine dosage per serving. For optimal results, aim for gummies that provide around 3g of creatine per serving. This is the ideal amount to fuel high-intensity workouts without overdoing it. It’s also worth noting the recommended daily intake – some gummies may require you to take multiple servings to hit your daily target.
Ingredients matter, too. Check for products made with natural flavours, colours and minimal artificial additives. Many people prefer gummies that are gluten-free or free from common allergens, especially if you’re taking them daily as part of your fitness routine.
Also, pay attention to the flavour and texture. The best creatine gummies should be enjoyable to eat – nobody wants to dread their supplement routine. Popular flavours like mixed berry, peach or pineapple often receive the best reviews, while a soft, chewy texture can make all the difference.
Before selecting the creatine gummies to slot into your workout routine, we consulted Damien Bové, Scientific advisor and founder of ADACT Medical to find out more about the form of supplementation.
Do creatine gummies work?
Bové explains, “Creatine is a dietary supplement that can help improve muscle performance and recovery. It can be especially beneficial for high-intensity short-duration resistance exercises like sprinting, weightlifting, and cycling. 1 By providing energy to muscles during high-intensity exercise, creatine helps delay fatigue and improve exercise capacity”.
Are creatine gummies as good as powder?
“Creatine gummies and creatine powder are both effective supplements for muscle growth, but there are some differences between them”, he starts. “Creatine gummies are convenient and flavourful to take compared with creatine powder. Creatine gummies eliminate the need for measuring and mixing, making them a convenient on-the-go option. Gummies are easy to chew and digest, reducing the risk of digestive discomfort that some individuals experience with creatine powder. They are easily transportable, making them a convenient choice for those with busy lifestyles or active on-the-go routines”.
How many creatine gummies should I take a day?
“Some studies suggest that creatine gummies can be as effective as creatine powder for increasing muscle strength, endurance, and mass”, Bové reveals. “In one study, participants who consumed creatine gummies experienced similar increases in muscle strength and endurance as those who consumed creatine powder. And in another study, creatine gummies were just as effective as creatine powder at increasing muscle mass and strength when combined with resistance training”.
He concludes: “It is important to check the strength and dose of any creatine supplement you buy. Creatine gummies typically contain less creatine per serving than powder or tablets so it is important to check labels and dose. The typical dose for creatine gummies is 2-3 daily, but this is dependent on the strength.”
