Creatine Gummies vs Powder: Which One Actually Works?

Triathlon Nutrition Academy

Creatine is having a serious moment right now! From bodybuilders to busy mums, we’re all being told to jump on the creatine bandwagon to  improve our strength, muscle mass and performance.

And to sweeten the deal, creatine is now available in the form of convenient and tasty gummies  that claim to give us the same muscle boosting powers and benefits as the powder.

But is that actually true?

And should everyone really be taking creatine?

What Exactly Is Creatine?

First things first—why is creatine all the rage? Found naturally in our muscles, creatine helps generate energy for those intense, short bursts of exercise. It's one of the most researched supplements for improving strength, muscle mass, and performance but not everyone needs to jump on the creatine train.  It’s not a one size fits all solution and we need to be far more strategic when it comes to supplementing with creatine.

Gummies vs. Powder

The allure of creatine gummies is pretty obvious —they’re convenient and delicious. But you’ll pay for it. Here in Australia, one brand like Push Gummies costs a whopping $1.67 per serve. Compare that to the range of $0.20 to $0.80 per serve for creatine powder, and you’re looking at eight times the cost! Do you really want to blow over $600 a year when powder sets you back just $73?

Independent Testing Reveals Inconsistencies

In 2024, NOW Foods did some independent testing of 12  brands of creatine gummies by high performance liquid chromatography (HPLC) to see how much creatine is actually in each gummy compared to what is on the label.

Out of the 12 brands tested, six of them didn't contain the amount of creatine that was claimed to be on the label. In fact, one brand had none whatsoever. So you’re basically just buying expensive lollies.

Creatine Powder Gets My Vote For Now

The science remains clear: traditional creatine monohydrate powder is still the gold standard. It's cost-effective, stable, reliable and backed by decades of research. You can measure it precisely, ensuring you're getting exactly what you need for optimal performance.

Until gummy manufacturers can prove their products deliver consistent, stable doses of creatine (with transparent testing to back it up), your best bet is sticking with proven powder forms and saving your money.

NOW testing: Testing programme identifies creatine gummy failings

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery

WORK WITH TARYN HERE

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.

See omnystudio.com/listener for privacy information.