Introduction
Creatine gummies have emerged as a popular and convenient form of supplementation, because of their physical and mental performance benefits. Unlike traditional creatine powders or capsules, gummies offer a tasty, easy-to-consume alternative that can be taken on the go. This form of creatine appeals to those who prefer a more enjoyable way to boost their muscle strength [1], endurance [2], recovery [3] and cognitive function[4]. The rise in popularity of creatine gummies reflects a broader trend towards functional foods and supplements that fit seamlessly into busy lifestyles while still delivering the desired benefits.
Understanding the proper dosage of creatine is crucial for achieving optimal effectiveness while minimising the chances of stomach upsets. Taking too little might result in insufficient benefits, while excessive intake can lead to issues like bloating or gastrointestinal discomfort. Additionally, proper dosing helps maintain consistent results over time, as the body needs a steady supply of creatine to sustain its performance-enhancing and cognitive effects.
The Benefit of Creatine Gummies
With traditional creatine powders, you need to be mixed with water, or capsules, which require swallowing, gummies are easy to consume and don't require any preparation. This makes them particularly appealing for those who find other forms of creatine less convenient or palatable. Additionally, creatine gummies come in pre-measured doses, ensuring consistency in intake, and they include added flavours to make them more enjoyable than bitter powder.
How much creatine should you take?
When determining the appropriate dosage of creatine, there are multiple factors you should consider:
Body Weight
Creatine dosing is often related to body weight, with larger individuals typically requiring a higher dose to saturate their muscles effectively. This is because more muscle mass generally means a greater capacity for creatine storage. For people under 55KG, you should be looking to have around 3g a day. For individuals between 55KG and 95KG you should be looking to have 5g of creatine a day. For individuals over this you should be looking at volumes closer to 8g a day.
Loading phase
Some people prefer ‘loading’ creatine in the first week so that they get the benefits of creatine sooner. When loading you can take 20g a day for the first week. After this, you go down to your maintenance level of 3g or 5gs. This approach is more common when people want to cycle creatine, which you can find out about on one of our other blogs. For beginners it may be best not loading creatine as size effects of loading such as bloating may be unpleasant. [5]
How many creatine gummies should you take?
Okay, when it comes to creatine gummies it all comes down to how much creatine they have within them. Many creatine gummies on the market offer 3g in 2 gummies and some brands you may need to take even more. Its important you find out the volume of creatine per gummy and then determining how many of these you need to reach you maintenance intake of 3 to 5g’s.
Our new mixed berry gummies have 1.67g of creatine per gummy which means if you are aiming for 3g you take 2 gummies (which gives you around 3.3g of creatine) and if your aim is 5g you take 3 gummies (which gives you just over 5g of creatine).
Best time to take creatine gummies
Some studies say that taking creatine after a workout can have benefits instead of taking it before, but there are other pieces of research which say it doesn’t matter. The most important variable when taking creatine monohydrate is taking it consistently, everyday. One study its best to take creatine soon before or after a workout for optimum benefits [6]. By taking it daily you’ll get the benefits you are looking for, for both gym and cognitive performance. Taking creatine consistently for a few weeks you’ll notice the difference but you will need to continue with this. So really the timing you take this depends on personal preference and routine.
Summary
Creatine gummies have become a popular and convenient supplement choice for those looking to enhance both physical and cognitive performance. Unlike traditional powders or capsules, gummies offer a tasty, easy-to-consume option that fits seamlessly into busy lifestyles. For optimal effectiveness, it's important to understand proper dosage, which can vary based on factors like body weight and fitness goals. Creatine gummies simplify this by providing pre-measured doses, ensuring consistent intake. Whether taken before or after workouts, the key is to use creatine consistently to experience its full benefits. Ultimately, creatine gummies offer a practical and enjoyable way to support your fitness and mental performance.
If you are interested in creatine gummies why not take a look at our range. We have gummies for 3g, 5g and multiple flavours.
