Creatine has become one of the most popular muscle growth sports supplements on the market, and the most common question we get from clients is whether they should buy a creatine powder or capsule form.
It might seem like a trivial question, but our team had a closer look at both categories to see if there was a fitness difference in the creatine pills vs powder debate.
Here's what our research found.
Quick Summary
- The main difference between creatine pills and powder is convenience and absorption, but they have similar effects on muscle fluid retention.
- Creatine powder is cheaper, easier to blend into smoothies, and absorbs faster, but it can be difficult to mix with water and inconvenient to transport.
- Creatine pills are convenient to carry, allow for precise dosage, and have less wastage, but they are not ideal for loading phases and may take longer to digest and absorb.
Pros And Cons of Creatine Powder
Creatine powder looks just like whey protein, and many bodybuilders prefer the powder form because it can work out cheaper.
This is especially the case when you're in a loading phase where you might aim to take several times the daily dose [1].
That's much easier with a powder than having to swallow loads of creatine pills.
The most common powder is creatine monohydrate, and I personally like the fact that you can easily blend it into a smoothie.
Also, when you drink creatine, the content absorbs faster in your stomach, meaning that your muscle cells may get a faster boost as well.
- Powder is usually the cheaper option
- Easily blend it into a morning smoothie
- Tends to absorb into your system very fast
- Difficult to mix with water
- Not suitable for bringing with you
On the downside, our research and experience have pointed to two issues. First of all, some powders tend to be difficult to mix with water leaving them clumpy.
And then there's the issue of transporting it if you want to take it just before a gym session later in the day.
They aren't major issues but can be a bit of an inconvenience.
Pros And Cons of Creatine Pills
Creatine pills have the major advantage that you can bring them with you anywhere you go.
If you're an evening gym goer after work, then transporting a few creatine capsules is likely easier than having to pack a tub of powder.
I would also generally recommend not mixing any fitness supplement many hours before you plan to take it as it tends to deteriorate.
Capsules may also make it easier for you to get the exact measurement every single time.
Because you only take a few grams, even a small spill of powder might change how much you take.
- Convenient to bring with you in your gym bag for taking at any time of the day
- Easier to get the exact right dosage every time
- Tends to have less wastage from spilled or difficult to reach tubs
- Not ideal for loading phases with multiple pills
- Slower to digest and absorb
On the downside, our personal experience has been that capsules aren't great for creatine loading, as you end up having to swallow loads of them.
Also, keep in mind that for bodybuilding efforts, you want to get a fast boost just before training, and a capsule supplement might take a bit longer to digest.
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3 Main Differences
The main difference between creatine pills and powder is convenience and absorption. The ultimate result of taking creatine powder or pills is basically the same; it's up to your preference.
Despite some claims we've seen, there is no evidence to suggest a difference in the effect on muscle fluid retention with either form [2].
1. Convenience
Pills give you a convenient way to bring any health and fitness supplement with you. If you have a busy workday, bringing a few pills in your bag is an easy option.
2. Absorption
Powder supplements tend to be easier for your stomach to absorb and, therefore, faster to get processed and delivered to muscle tissue. Keep in mind that the speed of delivering amino acids is really only a concern for professional athletes
3. Choosing One For Your Lifestyle
The easiest way to pick the right creatine supplementation is to look at it from a convenience point of view.
It's much easier to improve your exercise performance by timing a pill rather than having to try and transport and measure the right amount of powder.
“There is substantial evidence to indicate that creatine supplementation during resistance training is more effective at increasing muscle strength and weightlifting performance than resistance training alone.”
- Eric Rawson, Researcher at Department of Exercise Science & Athletics, Bloomsburg University
Even if a capsule creatine monohydrate form takes a bit longer to digest, you can simply adjust the timing a bit.
But if you go through regular creatine loading, then powder products might make life a bit easier.
Creatine Pills Vs Powder: Which Is Better?
From the perspective of building muscle mass and avoiding health issues with supplements, there are really no differences worth looking at with a powder or pill form.
It all comes down to how much you need to take, how fast you need it to work, and what'll be more convenient.
If you're in doubt, then try taking the capsule products first and see how they work for your lifestyle and training routine.
References:
- https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/
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I find that creatine supplements pills work best for me than powder.
Creatine monohydrate pills are still the best for me for muscle endurance!