Diet

Creatine capsules

introduction

Creatine capsules are very popular as a dietary supplement with athletes. Its content, creatine monohydrate, is known to improve physical performance during short, intense training sessions and to stimulate muscle building.

Despite doping-like characteristics Taking creatine capsules is legal and does not cause addiction or damage to health. Ultimately, creatine is also produced by the body to a certain extent and can also be ingested in small quantities through food. However, in order for the creatine level to rise, a daily dose of 3-5 grams is required.

Learn more at: Creatine for muscle building

What should you watch out for when taking creatine capsules?

Taking creatine capsules is uncomplicated and safe for otherwise healthy people. Individuals with chronic illnesses, especially those with kidney disease, must consult a doctor before use. There are no clinically relevant side effects for healthy people. Nevertheless, you should read the package insert carefully before taking it for the first time and check whether it is suitable for you. If you have any questions or side effects, a doctor should be consulted before taking it.

When taking creatine capsules, it is important that they are taken with sufficient water. Since creatine binds fluids, more water must be drunk during the day than usual. At this point it should also be mentioned that the intake of creatine capsules leads to an increase in body weight due to increased water retention. This can up to three kilograms be.

Continuous intake of creatine in the form of capsules can lead to a magnesium deficiency, so that this mineral must be taken additionally. Some manufacturers recommend taking creatine capsules in combination with sugary drinks or short-chain carbohydrates. This should lead to the fact that the insulin release in the body is stimulated and the creatine is absorbed faster. This assumption has not yet been adequately investigated

More information can be found here: Taking creatine

What are the side effects of creatine capsules?

Creatine is an organic substance that the body can produce itself. Accordingly, the side effects of creatine are limited. Even so, every body reacts individually to creatine supplementation.

20% of the population are so-called "Non-responder" - they don't respond to creatine at all.
An inevitable and unavoidable side effect of creatine is weight gain of up to three kilograms. This comes about because creatine stores water.
Even if this is normally harmless, the additional water increases the pressure in the cells. This slightly increases the risk of injury.
In some cases there may be intolerances that manifest themselves in abdominal pain, nausea, flatulence, diarrhea, vomiting or bad breath. According to studies, such side effects occur especially in the loading phase, in which creatine is taken in very high doses.
In addition, muscle cramps can occur because creatine binds free magnesium.
People with kidney disease must clarify the intake of creatine with their doctor. Creatine is processed by the kidneys - if the value is too high, it can lead to further kidney damage or even kidney failure.

More on this: Side effects of creatine

Which creatine capsules are there?

If you decide to take creatine capsules to increase performance or gain muscle, you are faced with a large selection of different preparations. The capsules that contain pure creatine monohydrate are the most common. These are free of additional substances. Most of these contain 1 gram of creatine per capsule. Study results on the effectiveness and tolerability mostly relate to this form of creatine.

The creatine monohydrate is also available as a puffed or double-puffed variant. An example of this is the so-called Kre-Alkalyn.

In this case, puffed means that the creatine has an alkaline additive that increases the pH value of the preparation. This feature means that the creatine is better protected from the acidic stomach acid and does not break down into the ineffective creatinine as quickly. However, study results have not yet proven any improved effectiveness.

There are also a number of combination preparations. This is an example Creatine Ethyl Ester to be named. Here the creatine is provided with an ethyl group and is intended to improve the availability of the creatine and its effectiveness. The improved effect has not been scientifically proven.
Another combination preparation is Tri-creatine malate: Creatine is combined with malic acid. The additive is said to reduce symptoms of tiredness and exhaustion and accelerate the absorption of creatine in the intestinal tract.

You may also be interested in this topic: Supplements for building muscle

What other forms of intake are there?

With the increasing popularity of creatine among athletes, the range of different creatine products also grows. In addition to creatine capsules, creatine is also offered as a loose powder, as chewable tablets or compressed in tablet form.

There are also a number of combination preparations that contain other substances in addition to creatine. A classic example of this are effervescent tablets, liquid shots or creatine bars. The latter are protein bars that contain different amounts of creatine. The developers promise an even faster absorption of creatine through the combination, since short-chain carbohydrates and sugar are absorbed by the blood faster. This assumption has not been scientifically proven.

More on this: Creatine powder

Are capsules better than powder?

With the multitude of forms of presentation of creatine, the question quickly arises as to which preparation is the best. Every athlete has to decide the question for himself - depending on preferences and intended use. Because the effect, regardless of whether creatine is taken as a powder, tablet or capsule, remains the same.

However, capsules have several viable advantages:

Because the creatine is enclosed by the capsule shell, it can be transported easily and safely. It is therefore particularly suitable for on the go.
Another advantage is that the dosage is precise and easy succeeds - there is no need to weigh the powder with a scale or a portion spoon.

However, there are also disadvantages compared to the powder form:

Creatine capsules cost up to three times more than the powder version. The surcharge is due to the more complex manufacturing process.
In addition, the capsules are often made from pork or beef gelatine. People who do not want to consume meat products for religious reasons or their diet should use the powder form.
Another potential downside is that taking capsules slows down the absorption of creatine. After all, the stomach must first break down the gelatin shell before the creatine is released.
Many people also prefer the powder form of creatine because it can be easily stirred into liquid, yogurt or muesli and no capsules have to be swallowed. Especially in a possible loading phase, swallowing so many capsules can be uncomfortable.

What's the dosage?

Creatine, a non-essential organic acid, is produced in the liver and kidneys themselves. It is therefore already present in the body to a limited extent. On average, this is around four grams of creatine per kilogram of muscle mass. The right dosage plays an important role in increasing performance and / or building strength.

The dosage depends on individual circumstances and should be kept as low as possible in order to avoid side effects. According to study results, 3-5 grams of high-quality creatine daily is enough. If more creatine is absorbed than the creatine stores can absorb, this is excreted again naturally.

How many capsules have to be taken to get 3-5 grams of creatine differs depending on the manufacturer. It is therefore essential to study the package insert carefully and to take the manufacturer's information into account. However, the capsules often contain 1 gram of creatine, so 3-5 capsules have to be taken per day. If you are unsure, you should contact your doctor or pharmacist.
If you only want to take creatine for a very short period of time, the manufacturers recommend a previous loading phase of around 5-7 days. During this time, 20-25 grams are taken daily. Then 3-5 grams are taken daily for three to four weeks. This is followed by a break in intake to empty the creatine stores and relieve the kidneys.

Further information on the so-called charging phase can be found here: The creatine regimen

When should you take creatine capsules?

At what time you should take the creatine capsules, it is best to refer to the package insert. Basically, however, it does not matter whether the creatine capsules are taken before, during or after training.

This is because the body does not use creatine immediately after ingestion, but stores it in the muscles. Only when the muscles need creatine as a short-term energy store does the body fall back on the creatine store. Many manufacturers recommend dividing the intake of creatine capsules over the course of the day. With an average daily amount of 3-5 capsules (if one capsule contains 1 gram of creatine), half of the capsules should be taken about half an hour before the start of training, the second portion after training.

On non-training days, the intake must not be neglected or forgotten. Because only a complete, daily intake leads to an increased creatine level. In order for the capsules to dissolve as best as possible, manufacturers recommend taking the creatine capsules 2-3 hours apart from main meals.

Read also: How useful is creatine intake?

How often / for how long should you use creatine capsules?

How often and how long you take creatine capsules depends on the individual circumstances and goals. Vegetarians and vegans who eat less creatine due to their diet, benefit best from long-term use. Long-term intake of 3-5 grams of creatine is not harmful to health.

Nevertheless, supplementation should not be seen as a substitute for a balanced and healthy diet.In addition, research shows that a short-term intake of just a few weeks has been shown to improve performance and strength. If you decide to take it permanently, it is important to take a break after 3-4 weeks. This is important to empty the creatine stores and relieve the kidneys. In addition, it must be borne in mind that the Muscles, tendons, ligaments and joints Need time to adapt to the new circumstances.

Also read our article: Muscle building and amino acids

Summary

Creatine capsules are a popular dietary supplement with athletes to promote their own performance and muscle building. When taking it, the correct dosage, correct application and supply of sufficient fluids are important in order to avoid side effects. The form of presentation of creatine in capsules has many practical advantages, such as an easier dosage.