Manufacturers of liquid creatine supplements tout their product to be superior to powdered creatine monohydrate. They claim your muscles are able to store more creatine when it is taken in liquid form, enabling you to become even bigger, faster, and stronger than if you use powdered creatine monohydrate. Unfortunately, research finds these claims to not be
Subjects in one recently published study supplemented with either liquid or powdered creatine for 6 days. After 6 days of supplementation, each group performed a series of maximal intensity 10-second sprints on an exercise bike. These sprints are similar to an intense set of strength training or a fast break in ice hockey or basketball.
Results from this study find that while creatine monohydrate powder significantly improves sprinting power and intensity, liquid creatine offers little benefit.
These results suggest that if you want to use creatine to improve your performance in the gym or on the playing field you should use creatine monohydrate powder. Previously published studies suggest that the reason liquid creatine supplements are not effective is that they contain creatinine, a useless by-product of creatine instead of creatine monohydrate.
Make sure when you buy creatine monohydrate powder that the product uses Creapure brand creatine monohydrate or that the manufacturer supports their products purity with laboratory tests. One product you can trust is Prolab Creatine Monohydrate. The reason you can trust it to contain nothing by pure creatine monohydrate is that it contains Creapure brand creatine. Creapure is guaranteed by it’s manufacturer to free of impurities and nasty by products. You can feel safe taking a creapure brand creatine supplement as each scoop is safe to use and contains 99.95% creatine monohydrate.
Source: Gill ND, Hall RD, Blazevich AJ. Creatine serum is not as effective as creatine powder for improving cycle sprint performance in competitive male team-sport athletes. J Strength Cond Res. 2004 May;18(2):272-5.