You have decided to take creatine capsules as a form of administration and want to increase your performance during your training? Would you like to find out more about creatine capsules? Then you've come to the right place. Here we will explain everything about creatine and creatine capsules and what you should consider when buying creatine capsules. In our big creatine capsules test 2021 we will give you all the important information about this product. You will learn what effect these capsules can have on your muscle growth and which creatine capsules are best suited for you.
- 1 Weekly newsletter with the best personal finance tips
- 2 First of all, the most important things
- 3 Best Creatine Capsules: Our Picks
- 4 Buying and evaluation criteria for creatine capsules
- 5 Guide: Frequently asked questions about creatine capsules answered in detail
- 5.1 What are creatine capsules and how do they work?
- 5.2 When and for whom is it useful to take creatine capsules?
- 5.3 What should I bear in mind when taking creatine capsules?
- 5.4 What types of creatine capsules are there?
- 5.5 How should creatine capsules be dosed?
- 5.6 What are the side effects of creatine capsules?
- 5.7 What are the alternatives to creatine capsules?
- 5.8 What distinguishes creatine capsules
First of all, the most important things
- Ceatin capsules are a dosage form for bodybuilding and weight training to promote muscle building and increase performance power. They are available from numerous manufacturers in different sizes and varieties and with different silica substances.
- Creatine capsules, as the name suggests, are filled with creatine, which is one of the most important energy sources in our muscles. Creatine is produced by the body, but can lead to an increase in strength performance if taken in addition through our food.
- Creatine capsules are ideal for athletes who are constantly on the go. They are easy and uncomplicated to take and dose.
Best Creatine Capsules: Our Picks
Buying and evaluation criteria for creatine capsules
When buying creatine capsules, you should pay attention to various aspects, such as:
Especially with supplements, it is important to know exactly what you are adding to your body. Sometimes it is better and safer to pay more money for better quality than to risk your health with a bad product.
To avoid intolerance and possible allergies, you should check the exact ingredients before buying creatine capsules. There are some with additives and some without. There are also vegetable creatine capsules for vegans. There are also products that contain traces of lactose, which can cause problems for people with lactose intolerance. Mostly, however, creatine monohydrate is available in its pure form, which usually has no known intolerances. The capsule shell is usually made of gelatine, so vegans should make sure that it is not made from animal ingredients.
Amount to take
The consumption of creatine depends on body weight and training intensity. There are also different dosages. With high-dose creatine capsules, you should take fewer capsules a day than with low-dose capsules. In most studies, a positive effect was observed with an intake of 3 to 5 grams per day. When starting with creatine, it is recommended to begin with a five-day loading phase. At this time, you should take 20 to 25 grams. After this phase, the amount should be reduced to 3 to 5 grams per day (maintenance phase).
The advantage of creatine capsules as a form of administration is that they can be stored for years if kept dry and not warm. However, it is generally important to always consider the shelf life when buying supplements and not to buy ones that are at the end of their shelf life. Especially if you want to take creatine over a longer period of time, the shelf life of the capsules should not be short.
Duration of use
If one is to take creatine capsules only for a very short phase, he needs a different amount than the person who wants to take them permanently. For people who want to take them for a short phase, it is recommended to take a five-day loading phase with 20 to 25 grams of creatine per day. If you plan to take creatine for weeks or permanently, it is recommended to take a dosage of 3 to 5 grams per day from the beginning. The dosage is therefore important for the duration of the intake and you must take it into account before making your purchase decision.
When buying creatine capsules, it is worth paying attention to the purity. The purer the creatine in the capsules, the better they are. Creatine capsules vary in purity depending on quality and manufacturer. Creatine capsules made from creatine monohydrate are almost 100% pure and, according to many studies, are more effective than other types of creatine. It is recommended that you only buy creatine capsules that are produced in Europe, as they have a reliable production process and stricter guidelines.
Creatine capsules can vary significantly in quality, so be sure to check the quality before making your decision. Their quality depends first and foremost on the manufacturer and the country of production. In general, creatine capsules produced in Europe are the best on the market in terms of quality, as their production is subject to strict production rules and therefore has high production and purity standards.
When it comes to supplements, quality comes before price. If you want to do something good for your body, it has to be something good.
Buying creatine capsules from a pharmacy is the safest choice. In online stores, you must always read the customer reviews and find out exactly what the product is. If you want effective creatine capsules, they must be of good quality and contain a lower proportion of worthless creatinine.
Guide: Frequently asked questions about creatine capsules answered in detail
In order to inform you comprehensively about the effectiveness of creatine capsules and to give you an understanding of the current state of science, we have summarised all the important information in the following sections.
What are creatine capsules and how do they work?
The human body can produce 1 to 2 grams of creatine daily in the liver, kidney and pancreas with the help of the amino acids glycine, arginine and methionine. The body has a storage of about 120 to 150 grams and about 2 to 4 grams of it are consumed daily. However, strength athletes, bodybuilders and weightlifters consume more creatine, because the loading time is relatively short compared to other sports.
According to studies, weightlifters who take creatine perform 14 percent better(3). The capsule is quickly broken down by the gastric juice and gives the strength athlete extra power. In a sport-specific study in the field of martial arts, there was an improvement in repeated cycling sprint and ice-skating sprint times after taking creatine (10-20 g daily) for a short period of time. In the area of endurance exercise, most studies cannot prove an ergogenic effect with creatine supplementation.(1)
Numerous studies document an increase in body weight of 0.5-2 kg in lean body mass after a five-day intake of 20-25 g Cr daily in both male and female athletes. The reason for this increase is the water retention in the muscle caused by creatine, as creatine binds water.(3, 4)
According to several studies, an increase in protein synthesis in the muscle is to be expected with continuous intake of creatine capsules, which is usually the goal of the athlete or bodybuilder.(2)
When and for whom is it useful to take creatine capsules?
Creatine capsules are the convenient way of creatine supplementation and are ideal for athletes who are on the go a lot and don't like to take creatine in powder form.
Creatine capsules only work best if they are taken daily and trained regularly.
They are only good and helpful if you train regularly and want to increase your performance. Creatine capsules are not the best choice for people who only train from time to time. So the more muscle mass you already have, the more effective creatine capsules are, because more muscles can store more water. You can take creatine capsules at any time of day, as long as you take them regularly every day. So that the creatine does not remain in the stomach for long, it should be taken either on an empty stomach or between meals with an interval of at least two hours(5).
What should I bear in mind when taking creatine capsules?
What types of creatine capsules are there?
|Creatine capsules made from pure creatine (monohydrate)||Creatine monohydrate is the basic form of creatine. Creatine is offered as creatine monohydrate in pure form and is very high quality and popular. Therefore, it is the best choice for the beginners to buy these capsules|
|Creatine capsules made from creatine hydrochloride||It is the combination of a hydrochloride group with a creatine molecule. This is said to increase the solubility of the creatine and improve its absorption into the bloodstream of the muscles|
|Vegan Creatine Capsules||These capsules are vegetable based, the capsule shell has no animal ingredients and they are a super choice for vegans|
|Buffered Creatine Capsules||These are normal creatine monohydrate but with still strongly alkaline substances like sodium carbonate. These types of capsules are usually more expensive than creatine capsules made from creatine monohydrate|
All types have their advantages and disadvantages and leave nothing to be desired.
How should creatine capsules be dosed?
Creatine is either taken permanently with about 3 grams per day or in the form of a cure, which should last about six weeks. In a creatine cure, up to 15 grams of creatine are initially taken over 7 days in the so-called loading phase. After that, the amount is reduced to 3 grams (maintenance phase). If you are taking creatine permanently, you should start with 3 grams right from the beginning and not do the loading phase(9). The recommended daily dose is always stated by the manufacturer in the product description. With some you should take 7 capsules daily before and after training and with others 5 capsules. It depends on how many milligrams each capsule contains.
What are the side effects of creatine capsules?
What are the alternatives to creatine capsules?
|Creatine powder||Just as effective as creatine capsules||The powder is simply dissolved in a liquid, which enables immediate absorption in the body and increases the desired performance|
|Liquid creatine||The effect could not yet be scientifically proven||There are few suppliers for liquid creatine, as it is expensive and no more effective than the capsules and the powder. Creatine in liquids does not remain stable over time, which is why the liquid form is less effective than normal monohydrate|
Each alternative has its advantages and disadvantages. Creatine powder costs much less than creatine capsules, but it is impractical for travelling. You need liquid and a measuring spoon to take it and drink it. The disadvantage of liquid creatine is that it should be consumed quickly, as creatine does not remain stable in liquid for a long time. Creatine is also available as a power bar, but its effectiveness is not guaranteed.
What distinguishes creatine capsules
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Dr. med. Roland Nebel, Jahrgang 53, Nr. 7+8 (2002) DEUTSCHE ZEITSCHRIFT FÜR SPORTMEDIZIN, Creatin im Sport - Ergogenes Supplement?
Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018 Nov 2;10(11):1640. doi: 10.3390/nu10111640. PMID: 30400221; PMCID: PMC6265971.
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Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol (1985). 2000 Sep;89(3):1165-71. doi: 10.1152/jappl.2000.89.3.1165. PMID: 10956365.
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Saab G, Marsh GD, Casselman MA, Thompson RT. Changes in human muscle transverse relaxation following short-term creatine supplementation. Exp Physiol. 2002 May;87(3):383-9. doi: 10.1113/eph8702382. PMID: 12089606.