Creatine powder

Powder is the most original creatine dosage form! 

The first freely marketable creatine supplement in history came on the market in 1847 and was called "Liebig's meat extract". It had been developed by the chemist Justus von Liebig, who had made use of the findings of the Frenchman Chevreul. (Chevreul had discovered creatine monohydrate a few years earlier as a component of meat broth). The extract was in powder form because creatine monohydrate is chemically a hydrate, and hydrates are produced by hydration during crystallization from aqueous solutions. At the end of the hydration process, they are usually in powder form. Creatine also remained a powdered supplement until the 1990s. Only then did creatine products appear in capsule form, and somewhat later creatine liquids. 

Creatine powder - these are the advantages 

Creatine powder - more precisely: creatine monohydrate powder - works perfectly for 90 percent of all users, only for about 10 percent it does not work or does not work as expected. However, the reason for the so-called "non-responding" is not the powder form, but the distribution of the muscle fibers in the consumers: Studies have found that individuals with relatively few fast-twitch muscle fibers benefit less well from creatine supplementation than individuals with more balanced fiber distribution (see Casey and Greenhaff [2000]: "Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance?"). In other words, creatine capsule products would not be a better choice for these individuals either. Creatine powder is therefore just as effective compared to other forms of delivery - without compromises. However, it is significantly cheaper compared to other forms of administration! Moreover, it is also the easiest to combine or mix with other (powdered) supplements. For example, if you regularly consume workout booster drinks, you can easily add creatine powder to the booster mix of your choice. The same goes for post-workout shakes and for protein shakes. 

These are the disadvantages 

However, it should not be concealed that creatine powder also has some disadvantages. How serious these are and whether they have any relevance for the own application situation, everyone must decide for themselves.

1.  Poor solubility 
   The solubility of creatine monohydrate depends on the temperature of the beverage into which it is stirred. In cold beverages, it leaves much to be desired. The remedy here is warming: according to a study by Ralf Jager (2011), the solubility in water increases with increasing heating in the following steps: 

At 50 °C - which roughly corresponds to the temperature of a coffee served in a bistro - only a coffee cup-sized amount of liquid (150 ml) is required to dissolve a 5 g dose.

1. Intolerance symptoms 
   Some athletes do not tolerate creatine well in larger quantities (>3 g); they get indigestion from it or suffer from "bloating" afterwards. However, because creatine powder must be taken in 5-g doses due to its chemical properties (absorption rate), the powder form can literally sour these athletes. Other forms of creatine, such as Kre-Alkalyn in capsule form, are typically administered in lower doses (with the same effectiveness) and are therefore a better choice for sensitive users. 
   
   

2. Inconvenient handling
   

   Unlike creatine capsules, you can't just take creatine powder on the go - you always need a measuring cup or shaker for mixing, plus a dosing spoon and of course water or any drinkable liquid. On the other hand, it is not important at what time you take your daily creatine dose, i.e. you can always have your creatine drink in the morning or evening when you are at home anyway.

Buy creatine powder - what to look for? 

If you want to buy good creatine powder, you should pay attention to three things. 

First, fine granularity. This is indicated on the label as "mesh factor". The higher the mesh factor, the finer grained the powder and the better the absorption rate. (The mesh factor should be at least 200.) Label imprints such as "micronized" (as in the creatine powder from Olimp or the creatine powder from BioTech USA) or "microfiltered" also indicate finely ground powder. 

Second, purity. The package should say "100% Creatine Monohydrate" or "Unflavoured Creatine", and Creatine Monohydrate should also be listed as the only ingredient. Added sugar or other forms of carbohydrate are not necessary and only worsen the price-performance ratio. 

Third, reputable manufacturer. Branded creatine, whether from Weider, from QNT, or from another established brand, is generally of good quality. Creatine powder from completely unknown manufacturers with a production site in China, on the other hand, should be treated with caution: Here, impurities cannot be ruled out, which could possibly lead to a positive doping sample in doping tests. 

Conclusion 

Creatine in powder form is still a good recommendation - the majority of all athletes will get along wonderfully with this inexpensive dosage form. Those who have a sensitive stomach or who often have to take their supplements away from home (in the car, on the subway, in the office) will rather appreciate capsule products, but will have to dig a little deeper into their pockets for these.