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If you're a fitness enthusiast or athlete, chances are you've heard of creatine supplements. Creatine is a popular sports supplement that's thought to help increase muscle mass, improve muscle strength, and enhance athletic performance (1,2,3). Traditionally, creatine supplements come in the form of powders or pills, but recently, creatine gummies have become a popular alternative.
In this article, we'll explore what creatine gummies are, their benefits, and how they compare to traditional forms of creatine.
What is a Creatine Gummy?
Creatine gummies are similar to other sweet tasting gummy treats, except that they provide a dose of creatine supplement with every serving. Typically, a serving size is 3-5 gummies, which can provide between 2-3 grams of creatine monohydrate. Traditional creatine is taken in powder or pill form.
This new type of sport supplement is designed to be a tasty and convenient way to supplement your creatine intake. They can be taken before or after a workout and are an easy addition to your post-workout routine.
What are the Benefits of Creatine Gummies?
- They are thought to be safe
- They can help increase muscle mass and strength
- They can help improve athletic performance
- They're convenient and tasty
Creatine gummies offer a creative way to include this powerful amino acid sport supplement into your training and nutrition regimen. Whether you are new to creatine or just interested in the perks of it’s new gummy form, here are some benefits to consider:
Creatine Gummies are Thought to Be Safe
Creatine is one of the most well-researched sports supplements on the market, and it's thought to be both relatively safe and effective. Some studies suggest that creatine supplements can increase muscle mass, improve muscle strength, and enhance exercise performance (1,4).
Creatine Gummies Can Help Increase Muscle Mass and Strength
Creatine supplements are most notably associated with increased strength and more muscle mass, especially when combined with resistance training. Some studies suggest that creatine can increase the amount of protein synthesis in your muscles, which can help to promote muscle growth (2,5).
Additionally, creatine helps to increase the amount of water that is stored in your muscles, which can make them look bigger and more full.
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Creatine Gummies May Help Improve Athletic Performance
Creatine supplements can support athletic performance in high-intensity exercise tasks (6). Creatine is thought to help increase the amount of phosphocreatine in your muscles, which helps to produce more ATP (adenosine triphosphate), the primary energy source for muscle contractions during exercise.
This means well times creatine gummies may help you to perform better during high-intensity exercise tasks, such as CrossFit style workouts or sprinting.
Creatine Gummies are Convenient and Tasty
One of the biggest benefits of creatine gummies is that they are a convenient and tasty way to supplement your daily creatine intake. Unlike traditional creatine supplements, which can be messy and difficult to mix, creatine gummies are easy to take on-the-go and can be consumed without water.
How Do Creatine Gummies Compare to Traditional Creatine Powder and Pill Supplements?
Creatine gummies are a relatively new form of creatine supplement, so there hasn't been as much research on their effectiveness as there has been on traditional forms of creatine, such as powders and pills. However, there are some studies suggesting that creatine gummies can be just as effective as traditional creatine supplements (7).
In one study, participants who consumed creatine gummies experienced similar increases in muscle strength and endurance as those who consumed creatine powder (8). And in another study, creatine gummies were just as effective as creatine powder at increasing muscle mass and strength when combined with resistance training (9).
However, while creatine gummies may be just as effective as traditional forms of creatine, creatine gummies typically provide a lower dose of creatine per serving than traditional forms of creatine, such as powders or pills.
Potential Side Effects of Creatine Gummies
While creatine gummies are likely considered safe and effective for most people, it's important to note that there are potential side effects associated with their use. Some of the most commonly reported side effects of creatine supplementation include:
- Dehydration
- Weight gain
- Gastrointestinal distress
Creatine supplements can draw water into your muscles, which can lead to dehydration if you're not drinking enough fluids to support this.
And since creatine supplements can increase water retention in your muscles, they can cause a temporary increase in body weight. This is not necessarily a bad thing, as it can be a sign that the supplement is working as intended. But creatine likely isn’t the best supplement choice for someone looking to lose weight.
Some people may experience digestive issues such as stomach cramping, bloating, and diarrhea when taking creatine supplements.
Overall, while creatine gummies are generally considered safe and effective for most people, it's important to be aware of the potential side effects and to talk to your doctor before taking any new supplements. If you do decide to take creatine gummies, be sure to follow the recommended dosage and to stay well-hydrated to avoid any potential side effects.
Should You Take Creatine Gummies?
It is entirely possible to achieve your health and fitness goals without the help of supplements like creatine. But if you are interested in adding a little support to your regimen, well timed creatine gummies are a great way to supplement or boost your efforts.
If you are serious about your strength training or muscle building goals, creatine might be a helpful tool in your arsenal. For muscle gain, you can either take your creatine before or after your workouts to get the benefits.
If you are interested in trying creatine for increased performance, you will want to take your creatine gummies about 30 minutes before you hit the gym.
Creatine gummies are not best for anyone looking to lose weight as they may cause water retention and make you feel discouraged. Consider opting for protein gummies instead!
How to Find the Best Creatine Gummies (Creatine Monohydrate vs. Creatine HCL)
When shopping for supplements to support your physical activity, ingredient quality can make a big difference. It isn't enough for your creatine gummy to contain creatine, the type of creatine can impact absorption and utilization.
Creatine is found in two common forms: Creatine HCL ( hydrochloride) and creatine monohydrate. Creatine monohydrate is commonly produced using a combination of creatine molecule and water. This balance is thought to help draw more water into the muscles.
Creatine HCL is thought to work more quickly and require a smaller dose because it is made up of a creatine molecule with hydrochloride attached - which might help increase the water solubility and absorption of the creatine.
Many creatine options are also paired with arginine, L-arginine is a branch chain amino acid that your body uses to make nitric oxide, which helps expand blood vessels and regulate blood flow. Although more research is needed, many argue that pairing arginine with creatine in a pre-workout form can help boost output.
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