Creatine Gummies and How to Make Them

Fitness advocates, athletes, and bodybuilders are always on the lookout for newer, more convenient ways to improve their nutrition and performance. When it comes to supplements for increasing training energy, strength, and endurance, creatine stands alone.

Previously available only in capsule or powder form, this wonder supplement has undergone a creative makeover thanks to the introduction of creatine gummies. Not only do these tasty and chewy snacks deliver the known advantages of creatine but they also offer a practical and fun alternative to conventional supplementing techniques.


Creatine supplementation increased exercise capacity. (Image Source: Shutterstock)


In this article, we examine the world of creatine gummies, examine the science underlying creatine’s capacity to enhance performance, and offer a step-by-step guide for producing these delicious performance boosters at home.

The Science of Creatine Supplementation

Creatine supplementation is one of the most effective and thoroughly researched dietary supplements for boosting sports performance and muscular development. Found in fish and red meat, it is vital for the body’s production of energy. Creatine increases the body’s phosphocreatine levels. This helps to regenerate adenosine triphosphate (ATP) during high-intensity exercise.

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Since ATP is the main fuel for muscular contractions, having more readily available, phosphocreatine enables faster ATP synthesis, which then enhances performance during brief bouts of intensive activity. Numerous scientific studies have demonstrated that using creatine supplements can help athletes and fitness fans in a variety of ways:

  1. Enhanced Strength: Creatine has often been demonstrated to improve strength and power production during resistance training exercises. Weightlifting, powerlifting, and other sports that call for explosive movements can benefit from this improved performance.
  2. Increased Exercise Capacity: Creatine helps athletes do high-intensity exercises for longer periods of time before becoming fatigued by accelerating the regeneration of ATP. Sports that need frequent bursts of strong efforts, like sprinting or interval training, benefit the most from this increased exercise capacity.
  3. Muscle Growth: Creatine supplementation has been connected to a rise in the water content of muscle cells, which may result in a brief increase in muscle growth. Additionally, the improved performance from resistance exercise can support long-term muscular hypertrophy and growth.
  4. Increased Muscle Recovery: Research suggests that creatine may aid in reducing muscle damage and inflammation following strenuous exercise, resulting in a quicker recovery and less discomfort. Creatine’s potential for improving memory and cognitive function is suggested by certain studies. This is probably because of its part in the brain’s energy metabolism.

How to Make Creatine Gummies

You don’t have to spend a lot of money to enjoy tasty gummy bears before your workout. In fact, with just a few everyday ingredients, you can make your own. Here’s how to do it:


  • Unflavored gelatin powder
  • Your preferred fruit juice
  • Powdered creatine monohydrate
  • Sweetener or honey (optional)
  • Ice cube trays or gum molds

Step-by-Step Guide:

  1. Measure out the ingredients. You’ll need 3 tablespoons of unflavored, powdered gelatin for every cup of fruit juice. According to the number of gummies you want to make, determine the creatine dosage for the standard 3 to 5 grams per day.
  2. Pour the fruit juice into a saucepan and heat at a low to medium temperature. The juice should be warmed rather than brought to a boil. The gelatin will dissolve more quickly if the fluid is heated.
  3. Sprinkle the unflavored gelatin into the warm fruit juice gradually while continuously stirring until it dissolves entirely. Check to see whether there are any clumps.
  4. Add a sweetener if you wish. You can add honey or any other sweetener of your choosing to make your gummies sweeter.
  5. After the gelatin has completely dissolved, turn off the heat and let the mixture cool for a few minutes.
  6. Add the creatine monohydrate powder in the desired quantity to the mixture. Stir to ensure that the creatine is evenly distributed.
  7. Pour the mixture carefully into ice cube trays or gummy bear molds. Molds made of silicone are best for easy removal.
  8. Put the molds in the fridge to help the gummies set. This should take 2–4 hours.
  9. Gently remove the gummies from the molds once they have hardened and set. The gummies can be divided into more manageable bits if you use an ice cube tray.
  10. Transfer the creatine gummies to an airtight container and place them in the refrigerator to keep them fresh.

Gummy Bear Benefits

young woman holding and looking at a red jelly gummy bears

Creatine gummy bears provide muscle growth. (Image Source: Shutterstock)

Creatine gummy bears provide a fun, practical way to take a proven performance-enhancing supplement. Here are four reasons why making your own gummy bears is worth the effort:

  1. Taste Upgrade: Gummies offer a pleasing fruit-flavored alternative if you aren’t a fan of the bland taste of creatine powder.
  2. Accurate Dosage Control: Making your own creatine gummy bears at home gives you more control over the dosage. Each gummy can be manufactured with a precise amount of creatine, ensuring correct and constant dosing.
  3. Portability: Creatine gummy bears are a useful option for people who are constantly on the go because of their portability. They offer a quick and simple choice for supplementation before or after workouts and may be transported in compact containers or snack bags.
  4. Customization: You can add your preferred flavors and ingredients to homemade creatine gummy bears. If you wish, you can make a healthier version of gummy bears that still contain the benefits of creatine by using natural fruit juices and sweeteners.

Gummy Bear Dosage

To reach the proper dosage per gummy, estimating the amount of creatine powder when including it in homemade gummy bear recipes is critical. For the majority of people, 3 to 5 grams of creatine monohydrate per day is appropriate.

Wrap Up

Creatine gummy bears are a creative, tasty way to include this scientifically backed nutrient in your workout program. We encourage you to give them a try. Find your favorite recipe by experimenting with various fruit juice flavors and inventive pairings. Remember how crucial it is to precisely measure the amount of creatine in each gummy to ensure you’re getting the right amount to give you the training benefits you’re after.