Creatine is a supplement that traditionally body builders have used to promote muscle growth and has now become mainstream for the average exerciser looking to build more muscle.

Proponents of this supplement believe that it aids in allowing your body to recover quicker after an intense resistance training workout, provides your body with more energy, and allows you to lift heavier weights because your muscles are not fatigued. 

The tricky part about this supplement is that it does matter the form you take it in, the dosage, and the manner you take it in order to receive the maximum benefits to increased muscle bulk and definition. Creatine comes in powder, liquid, and pill form. It seems everybody has an opinion to which one is best based on their personal successes with the product.  The bottom line between whether the powder or the pill is better is actually a matter of personal preference.

There are advantages and disadvantages to both. The biggest disadvantage with pills is that they are significantly more expensive than powder. They are less readily absorbed into the body and are difficult to control the dosage. In addition, if you are not a pill taker, in order to get the proper amount you may have to take anywhere from 20 to 40 pills a day.

The disadvantages of the pills make the powder seem like the obvious best choice for consumption. In terms of affordability and effectiveness, powder may be the best option. Some people don't like the texture of the powder, the taste, or the inconvenience of having to measure and mix with liquid before being able to consume it. Pills are also thought to be slightly safer than powder and more convenient because of portability.

  The good news about creatine is it is very popular, widely used, and highly tested no matter what form you choose. As long as you make sure what you are consuming is pure and not a mixture of other ingredients, you are very unlikely to have a problem. In the age old debate of pill versus powder, the real answer is whatever you are more likely to take is whatever is more likely to work.

Perhaps the best strategy is to try the pill or the powder for a few weeks or months and see if you are getting the results you are seeking with the least impact to your  lifestyle. If you are not happy with the pills at that time, try the powder or vice versa.   If you are training hard and want to be able to train even harder with heavier weights and less rest between workouts, this supplement in either powder or pill form may be a good addition to your workout program.

 Christina Leon, CPT, AFAA, NASM, NCSF, and National Fitness Presenter