Creatine pills are the next best thing to creatine powders and are particularly intended for those who are bored of taking the latter or would like to maximise the amount of space in their pantry or are just irritated at having to cautiously measure out a powdered dose and stir it in a solution all the time. On the other hand, taking creatine pills is quick, clean and the results can still be witnessed almost instantly.

Like other creatine types, creatine pills acts to facilitate the production of phosphocreatine, a substance that readily transfers a phosphate group to ADP to form ATP, an energy rich molecule that fuels muscle contraction and other biological functions. Unlike the plethora of artificial synthetic stimulants plaguing the athlete and bodybuilding market, creatine is a natural component derived from meat although is retained better within muscle cells in the form of creatine monophosphate. Creatine monophosphate also contains the highest composition of creatine, approximately 880mg of creatine for every 1g of creatine monophosphate. Thus most manufacturers of creatine encompass this compound in their supplements formulations.

The loading dose of creatine pills aims to saturate muscle cells with creatine and is recommended to take up to 5 creatine pills during this stage, four times a day for five days, and the maintenance dose as 1 to 4 pills, 3 times a day. However, this varies in accordance to brands and different formulations. The aforementioned details were based on the recommendations of the popular LA muscle brand. Most would hesitantly consider adopting such a high loading dose, although the maintenance dose can be taken initially instead with the actual effects of the creatine pills being much progressive. For optimal effects, creatine pills should be swallowed with non-acidic fruit juice such as grape or apple juice.

It should be noted that the long term effects of creatine pills have not been studied extensively, although some scientists have implicated the occurrence of dehydration, perhaps due to the fact that creatine directs water from the body into muscle cells to make them appear bulkier. Therefore, it is imperative to drink abundant amounts of water and to stay away from diuretic drugs that increase the propensity of urination. It is also said that caffeine should be avoided as it impedes the absorbance of creatine pills. Teenagers, young adolescents, pregnant and breast-feeding women or those with any pre-existing health conditions should steer away from creatine supplements. 

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When comparing creatine pills to other forms, creatine powder (learn more here) still triumphs, primarily attributed to its small particle size that makes it easily absorbed through the gut. Additionally, it is very difficult to vary the dosage with creatine pills, for example, one may desire 10g one day and 5g the next day, and a standard creatine dose of approximately 1000mg in one pill would make this impractical, although this is possible for creatine powders. Nevertheless, as already mentioned, creatine pills are convenient for those who wish to avoid the hassles of preparing a creatine powdered drink. Scientific studies have not been too short of demonstrating the benefits of creatine pills in a clinical sphere in terms of enhanced lean muscle mass, performance and recovery, particularly following short high intensity workouts. 

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