Are you looking to boost your exercise performance and maximize muscle gains? Look no further than the dynamic duo of creatine with orange juice!
When taken as a supplement, creatine is typically mixed with a liquid such as water or orange juice before being consumed. Different opinions occur among health-conscious and body-building enthusiasts about mixing orange juice with creatine.
This article will explore the benefits and shortcomings of combining these two powerful supplements and how they can help you reach your fitness goals.
Can You Mix Creatine With Orange Juice?
Yes, you can mix creatine with orange juice. Some people find that taking creatine with orange juice helps improve the supplement’s absorption. However, research finds that combining creatine with the sugar in fruit juices won’t enhance performance more than taking creatine on its own.
It’s best to avoid orange juice with added pulp before a workout, as the fiber it contains can slow down digestion and cause discomfort during exercise.
Creatine supplements are unflavored, so mixing them with orange juice can make them more appealing to take. It’s important to have strategies to ensure that you take your creatine supplement regularly at a permissible dose, as it will only be effective if taken consistently.
Can You Have Creatine And Citrus Juice
It’s generally advised to avoid mixing creatine with citrus juices, as the citric acid in the juice may react with the creatine to create a salt called creatinine, which isn’t beneficial for strength training or bodybuilding. Instead, try mixing creatine with water or a non-citrus juice like apple or pineapple juice.
Can Orange Juice Acidity Hampers Creatine Absorption
Unlike citrus fruits, orange juice contains more ascorbic acid making it moderately acidic. No conclusive scientific evidence says ascorbic acid hampers creatine absorption in the body.
Contrarily, creatine with orange juice enhances the anti-cancer effect of methylglyoxal and reduces creatine output in urine.
Best Liquid To Mix Creatine With
The best liquid to mix creatine with is water. Water is a neutral liquid that won’t affect the taste of the creatine and is also readily available and inexpensive.
Additionally, water is a good choice because it hydrates, which is important when taking a supplement like creatine. It can cause your body to lose more fluids through increased urine production.
Milk can be a good option because it contains protein and carbs, which can help enhance the effects of creatine. However, some people may be lactose intolerant or sensitive to milk, so that you can use case water or a non-dairy milk alternative like almond milk or soy milk instead.
You can also try creatine with oats for more energy and better absorption.
What Are The Benefits Of Mixing Creatine With Juice
There are a few potential benefits to mixing creatine with juice:
- Improved taste: Some people find that the taste of creatine on its own can be unpleasant, so mixing it with juice can make it more palatable.
- Enhanced absorption: Some studies have suggested that taking creatine with a sugar-containing drink like juice may improve the supplement’s absorption.
- Convenience: Mixing creatine with juice can be a convenient way to take the supplement, particularly if you are on the go and don’t have access to water.
It’s important to note that mixing creatine with juice will add calories and sugar to your diet, so it’s important to be mindful of your overall intake of these nutrients.
Combining creatine and orange juice can be an effective and convenient way to boost your exercise performance and maximize your muscle gains.
While it’s important to be mindful of your overall calorie and sugar intake, this dynamic duo’s potential benefits make it worth considering as part of your pre-workout routine.
Give it a try and see the difference it can make in your fitness journey! And for more information on everyday supplements, check out our latest blogs.
I am a health and wellness enthusiast working in a Pittsburgh-based wellness clinic. My primary role as a consultant is to tailor a balanced lifestyle for my patients, where positive steps and potent supplements play a synergistic role.