Creatine

Creatine powder is generally the cheapest per serve but needs mixing with water, capsules give precise no-taste dosing that's easy to travel with, and gummies need no mixing at all and taste more like a treat. All three formats deliver the same creatine monohydrate and support the same benefits for strength, power output and recovery during high-intensity exercise. The right format usually comes down to convenience, taste preference and budget rather than effectiveness.

Creapure® is a well-known, patented creatine monohydrate manufactured in Germany under strict quality control, used as an ingredient by many supplement brands as a marker of purity and consistent sourcing. It's still creatine monohydrate at its core, not a different compound. Brands that use Creapure® typically highlight it on their labels and packaging.

Creatine monohydrate is one of the most researched supplements in sports nutrition and is commonly taken daily by people training at all levels. General guidance is a consistent daily serve, often 3–5g, taken with plenty of water as part of a balanced diet. As with any supplement, check with your doctor if you have any medical condition, are pregnant or breastfeeding, or are taking medication before starting.