Is creatine in tablets or capsules beneficial?

Creatine is one of the most recognisable and respected supplements for athletes. It is an amino acid characteristic of meat, but it is most often used in the form of specialised preparations. These are available in both powder and capsule/tablet form, allowing you to choose the form that is most convenient for you.

1. Ergogenic properties of creatine
2. Creatine dosage
3. Choosing a creatine supplement

Ergogenic properties of creatine

Of all the amino acids found in food products, creatine has gained the most popularity among athletes and physically active people. This is not without reason. It is one of the components of the muscle energy system that allows for the muscle contractions necessary to generate power.

Creatine is one of the chemical compounds that are used first during physical exertion. When the body is well saturated with this compound, both sudden and planned physical activity are unable to ‘surprise’ the body and lead to premature fatigue. Creatine is needed both for short-term efforts requiring great strength and for long-term efforts where endurance is essential.

Creatine dosage

For people with minimal physical activity, consuming approximately 200–300 g of beef, pork or fish per day and meeting the total protein requirement (1.0–1.2 g/kg b.w.) may be sufficient. However, if you engage in regular physical activity and aim to optimise your performance, then the dosage should be increased.

It is estimated that an adult who regularly participates in sports or recreational activities may need an average of 0.1 g of creatine per 1 kg of body weight, which usually translates into 5–10 g of creatine per day. Here, too, it is important to ensure an adequate level of protein in the diet, which in turn should reach 1.6–2.0 g/kg of body weight. This dosage can lead to greater efficiency in running, swimming, team sports, strength sports and many others, as well as more efficient recovery.

Choosing a creatine supplement

Thanks to the fact that creatine has undergone numerous studies, various forms of it are now available in shops, which can be selected according to individual preferences and needs. One of the criteria for choosing the right product for you is convenience of use. In this respect, tablets and capsules are considered the best. They allow for precise dosing and are easy to take with you anywhere.

They do not require mixing vessels, just drink them with water or another liquid. Creatine in tablets or capsules is just as good as powdered creatine, but it may be released into the bloodstream slightly slower. For most people, this will not affect the final results of using this amino acid, but it may be worth noting, for example, in people with absorption disorders or those who do not like swallowing such preparations and use several other ones that are not available in powder form.