Being new in creatine supplementation, my primary concern was getting maximum benefit. But as you know the taste, finding the perfect mix to mask it was also essential. So, here’s my finding for what to mix creatine with that matches your mission.
You can mix creatine with water, fruit juices, protein shakes, energy drinks, milk, Amino acids such as beta-alanine, BCAAs, and Carbohydrates like dextrose. There will be additional benefits from these liquids and supplements. But avoid Acidic beverages, caffeinated or carbonated drinks, and alcohol.
But that’s not all – there’s more to the perfect creatine mixology.
Throughout this article, I will explain what you can do with Creatine and what you can not. Let’s get started.
What To Mix Creatine With: The Do’s And Don’ts While Mixing Creatine
Water is the most used liquid to mix with creatine. However, research has shown that consuming creatine with a simple carbohydrate source, such as fruit juice or dextrose, can enhance absorption and improve its effectiveness.
When ingested, creatine is absorbed by the small intestine and transported to the liver and kidneys. There it is converted into creatine phosphate.
Several factors, including the type of creatine, the dosage, and the timing of ingestion, can influence the rate of creatine absorption.
Here are some do’s and don’ts of mixing creatine.
The Do’s Of Mixing Creatine
Check out some popular liquids and supplements you can mix with Creatine to improve its taste and effect.
Mixing creatine with water is one of the simplest and most common methods. Water is a neutral liquid that doesn’t interfere with creatine absorption and helps prevent dehydration.
When mixing creatine with water, use enough water to dissolve the creatine powder fully. The amount of water needed will depend on the creatine dosage. A general rule of thumb is to use 8-12 ounces of water per 5 grams of creatine.
But does creatine dissolve in cold water or warm water better?
Creatine monohydrate dissolves slowly in cold water but dissolves much more easily in slightly warm water.
You can ask whether it will affect your body’s absorption.
There is no proven evidence that warm water increases absorption and cold water doesn’t. There are also no real drawbacks to mixing creatine with hot liquids other than limiting your options. Its effectiveness is not affected by heat.
Mixing creatine with fruit juices is a popular way to improve its taste and increase carbohydrate intake. That helps with absorption. The high sugar content of fruit juice can cause a spike in insulin levels, enhancing creatine uptake by muscle cells.
Choose a juice that is low in fiber, as fiber can slow digestion and reduce creatine absorption. For example, while mixing creatine with orange juice, especially before a workout. The pulpy fiber can slow down digestion and cause digestive distress.
For better absorption, many prefer to mix creatine with fruit juices high in simple carbohydrates and glycemic index, such as grape juice.
Whatever fruit juice you mix with creatine, always measure the amount of creatine and fruit juice to ensure accurate dosing and avoid consuming too much sugar.
Mixing creatine with milk is a popular way to improve its taste and increase protein intake. Milk contains casein and whey protein, both high-quality proteins that can help with muscle growth and recovery.
However, it’s important to note that milk contains fat and lactose. These can slow down digestion and affect creatine absorption. Choose skim or 2% milk, as it’s low in fat and is perfect for better digestion.
Avoid mixing creatine with milk if you’re lactose intolerant or have trouble digesting milk.
Overall, mixing creatine with milk can be a tasty and convenient way to consume this supplement. Remember to balance protein and fat intake and consider individual dietary needs and preferences.
Oat is a soluble fiber and complex carbs that help in creatine absorption. The mix can provide stable energy throughout the day, control your food cravings, and helps in muscle mass building.
However, don’t mix creatine in your oatmeal overnight or for more than 4 hours. It will turn into cyclic creatinine, providing no benefits and effectiveness. So, mix creatine just before you will eat your oatmeal.
Check what happens if you mix creatine in overnight oats.
Protein shakes are one of the best PED drink you can mix Creatine with. Combining creatine with protein, like whey, has increased muscle mass and strength more effectively than using them alone.
Studies have shown that taking these two supplements – creatine and protein – is safe and provides additional health benefits. Mixing creatine and protein in one shake can be a convenient and efficient way to consume both supplements simultaneously, saving time and effort.
It provides a balanced nutrition profile that supports optimal muscle function and growth.
The recommended dosage is essential, and drinking water with the shake can help with absorption.
Combining creatine and protein can also be more cost-effective than buying them separately.
Mixing BCAA and creatine supplements can enhance overall performance and taste better.
The timing of intake doesn’t significantly affect their efficacy. It’s recommended to take the mix of Creatine and BCAA 30 minutes before and after a workout.
Many pre-workout supplements contain both BCAAs and creatine. A study found that a pre-workout supplement containing BCAAs and Creatine improved aerobic performance, total workout volume, and lean body mass when combined with three weeks of HIIT.
The Dont’s Of Mixing Creatine
You must be careful about the additional liquids or supplements you use to mix with Creatine. And there are some restrictions as well.
Mixing creatine with acidic drinks is not recommended due to the citric acid such as lemon or lime juice. It can hinder the absorption of creatine in the body. Citric acid can also lead to the formation of creatinine, a waste product that is not useful for the body.
Moreover, consuming acidic beverages with creatine can cause digestive problems and discomfort. Therefore, it’s best to stick to neutral pH liquids like water or sports drinks while taking creatine for optimal absorption and effectiveness.
Taking creatine and caffeinated beverages together may help enhance strength, power, and endurance during a workout. But it may increase the risk of dehydration due to caffeine’s diuretic effect.
However, more research is needed to confirm this. Caffeine may also stimulate peristalsis, leading to digestive discomfort and frequent bowel movements. Therefore, monitoring your caffeine intake and staying hydrated when taking creatine is best.
Check out the impact of mixing creatine with coffee.
Alcohol and creatine have opposing effects on muscle growth and recovery. So consuming them around the same time of day is not recommended. If you want to see the best results from creatine supplementation, limit or stop your alcohol consumption.
Creatine and The Importance of Hydration for Absorption
Hydration is essential for creatine absorption in the stomach, allowing it to be absorbed into the bloodstream and transported to the muscles.
Dehydration can negatively impact creatine effectiveness by reducing the body’s water and impairing creatine uptake. It can lead to muscle cramps, decreased muscle strength and endurance.
Thus you have a decrease in overall athletic performance. So, drinking enough water while taking creatine is crucial to hydrate the muscles.
Water intake also helps to prevent potential side effects such as stomach discomfort and digestive issues.
There are almost countless options for what you can mix creatine with, with restrictions for a few substances.
Water, milk, juice, etc., are suitable for perfect creatine ads-in. Mixing it with supplements like BCAAs, protein powder, etc., also benefits fitness and performance. However, don’t mix it with caffeine or alcohol to avoid negative effects.
Just remember your limits of the mix, and that’s it.
Check out more about Creatine on our blogs.
I started my professional career as a sports medicine consultant in Rola, Missouri. My primary role was to suggest suitable supplements for my patients according to their pre-existing conditions and lifestyle goals. I believe a healthy lifestyle is the most important if you want to make your life really meaningfull.