Let’s be honest — creatine has been around forever. If you’ve ever stepped foot in a gym or browsed fitness TikTok, you’ve heard someone mention it. Most lifters are using creatine powder, but lately, there’s a new kid in town: creatine gummies.

So… which one is better?

That’s what I’m here to unpack — without the complicated science talk. Just straight-up advice from someone who’s tried both.

First, Why Creatine Even Matters

Creatine isn’t some sketchy supplement — it’s one of the most studied sports performance boosters ever. It helps your muscles make more ATP, which basically means more energy for lifting, sprinting, and pushing through tough workouts.

You’ll often hear benefits like:

• Lifting heavier

• Building more muscle

• Faster recovery

It’s not magic — but if you’re training hard and eating right, it definitely helps.

The OG: Creatine Powder

Let’s start with the old-school option: creatine monohydrate powder.

You measure it with a scoop (usually 5g), toss it in water or your protein shake, and chug it. Easy enough — but let’s be real, not the most exciting experience.

👍 Pros of Powder

• Way cheaper than gummies (seriously)

• Research-backed (most studies used powder)

• You control the dose

👎 Cons of Powder

• Doesn’t always mix well

• Some people hate the taste

• Not super portable (spilling powder in your gym bag is a nightmare)

Still, powder works. It’s been the go-to for decades for a reason.

Now Trending: Creatine Gummies

Enter: the gummy movement. You’ve seen them — colorful little chews promising gains with a smile.

And yeah, they’re kind of awesome.

👍 Pros of Gummies

• Super convenient (no mixing, no shaker bottle)

• Actually taste good (like candy, kinda dangerous)

• Travel-friendly — throw a few in your gym bag

👎 Cons of Gummies

• Pricey — sometimes double the cost per serving

• Lower dosage per gummy (you may need 2–3 to hit 5g)

• Some brands sneak in sugars or fillers

If you like simple, tasty, no-mess supplements, gummies are hard to beat. But you’ll pay more for that luxury.

Which One’s Better?

Honestly? Neither one is “better.” They both do the job — delivering creatine to your muscles. Your body doesn’t care how it got there.

The real question is:

• Will you remember to take it every day?

• Will it fit your routine?

If you’re consistent, both work. But if you keep forgetting to take your powder, gummies might be worth the extra bucks.

Cost Comparison: Gummies vs Powder

Let’s talk money for a sec.

• Powder: $25 for 100+ servings

• Gummies: $35–$45 for ~30 servings

Do the math — powder wins on value, big time. But hey, convenience has a price, and for some people, it’s worth paying for.

💪 Maximize Creatine with Solid Lifts

Here’s a pro tip: creatine works best when you’re actually training hard.

If you’re looking for one lift that benefits big-time from creatine gains, try the incline bench press. It hits your upper chest, shoulders, and triceps — all the spots where you’ll notice more size and power.

It’s a staple in my routine, and I swear it pairs beautifully with a daily dose of creatine.

So… Which One’s Right for You?

Let’s break it down real simple:

At the end of the day, use what you’ll stick with. That’s the most important part.

🔗 Learn More

Want to dive deeper into how creatine works in your body? Check out this resource on Examine.com. They break it down without the fluff.

And if you’re serious about dialing in your fitness, don’t miss our guide on the incline bench press. It’s a game-changer.

Final Word: Stay Consistent

Creatine — whether in gummies or powder — only works if you do.

Pick the one that makes sense for your lifestyle, your budget, and your taste buds. Then stay consistent. Train hard. Eat real food. Sleep. And repeat.

Supplements are just the cherry on top — not the whole cake.