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Creatine Powder Vs. Pills

Jun 14, 2011 | By Andrew Bennett
Creatine Powder Vs. Pills
Photo Credit Mel Curtis/Digital Vision/Getty Images

Creatine has become one of the most popular sports supplements on the market. An amino acid-like substance, creatine is synthesized in the liver from the amino acids methionine, arginine and glycine. You can also obtain small amounts of creatine from dietary intake of meat, particularly form wild game. The benefit of creatine pills versus powders is a constant topic of debate. An important facet of the controversy is the difference between creatine monohydrate and the so-called "next generation" creatine supplements. Consult with your doctor before supplementing with creatine powder or pills.

Function

Phosphocreatine acts as a fuel source for muscles during intense power or strength-oriented muscular contractions, such as weightlifting, according to "Optimizing Muscle Health With Whey, Creatine and Glutamine" by Will Brink. Supplementing with creatine increases intramuscular creatine stores, allowing the body to produce more energy in muscle cells. Known as ATP, or adenosine tri-phosphate, the energy source for weightlifting constantly regenerates by adding a phosphate group to ADP, or adenosine di-phosphate. The intramuscular creatine provides the donated phosphates.

Types

The original creatine supplements contained creatine monohydrate, a form of creatine that has 99 percent absorption in users, according to "Natural Anabolics" by Jerry Brainum. Creatine monohydreate is the most studied creatine analog and the least expensive. However, some non-responders do not absorb creatine monohydrate well and may benefit from next generation creatine products. Examples include dicreatine malate, creatine alpha-ketoglutarate, creatine ethyl ester, creatine gluconate and tricreatine orotate. Creatine monohydrate usually comes in powdered form, while the others may come in pills, since manufacturers claim they work in lower dosages.

Considerations

To determine what kind of creatine supplement fits into your fitness program, you should consider your sex, weight, sporting or athletic event and personal preference. For example, women with lower body weight may not choose to take the 5 g to 10 g daily recommended to men. More importantly, body weight is a determining factor for both men and women. Newer forms of creatine may not be available in powder form and the pills can be difficult for some users to swallow. If a 200 lb. man were loading 20 g of creatine daily, he might have to take a dozen pills or more per day.

Benefits

Creatine supplements improve power and strength, according to "Supplements 101" by Jim Stoppani, PhD. By increasing intramuscular energy sources, creatine allows your muscles to train harder and longer before they reach fatigue. In addition, the extra creatine helps muscles to recover more quickly following an exercise session. Brainum says creatine has a size side effect, as it draws extra water into muscle cells, making them physically larger. Moreover, he also says creatine may protect brain, skin and heart health by acting as an antioxidant. Creatine powders mix conveniently into smoothies or juice, while creatine pills travel easily in a gym bag or pill case.

Theories/Speculation

Originally, creatine users were told to load creatine monohydrate for five days, taking four or five servings per day. Some still recommend this "loading" phase, followed by a daily 3 g to 5 g maintenance phase. Brainum says the benefits of loading creatine are exhausted after the first 48 hours and he recommends loading 20 g for two days. Alternatively, you can take 10 g per day for several weeks to achieve the same effect. Theory has it that the newer forms of creatine may prove effective at lower doses, however more research is required to confirm this.

References

Article reviewed by GlennK Last updated on: Jun 14, 2011

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