Mixing Creatine: Which Liquids Are Best?
The best liquids to mix creatine into are water, juices, protein powders/milk based beverages and/or electrolytes. An individual can also supplement with many of these liquids, depending on their own preference (how they like to mix creatine into liquid).
Water provides the most neutral solution; whereas the carbohydrate-containing liquid will help to absorb creatine more effectively. Mixing with warm or room temperature solutions will help dissolve creatine better than cold liquids.
Mixing with very acidic liquids, mixes containing alcohol, or liquids with too many stimulants, could destabilize creatine and make it more difficult for the body to absorb.
Your Choice of Liquid Will Depend on Several Factors:
a) Solubility
b) Caloric goals
c) Individual tolerance level.
Introduction
Creatine is available in a variety of liquid types. The choice of liquid medium will affect your ability to dissolve, absorb and stay compliant with your regimen. A liquid’s composition will determine whether or not it is an effective solution; if you mix creatine with the wrong type of liquid, your absorptive properties will not be maximised because your stomach does not respond well to that medium.
You should always ensure consistency, remain well hydrated, and pair macronutrients with carbs to enhance maximum absorption into muscle cells. This paper provides a list of optimally validated liquid forms of creatine, invalid forms of creatine mixed with other substances, and processes based on the best available evidence regarding the proper practice of creatine supplementation.
The Role of Liquid in Support of the Effectiveness of Creatine
Functionally, creatine monohydrate serves primarily as an ATP substrate for ATP resynthesis through phosphocreatine pathways. It enters the skeletal muscles through sodium-dependent transporters that are regulated by dietary (eg, food), hydration (eg, fluids), and gastrointestinal (eg, stomach) factors.
Thus, the choice of liquid will affect not only how well creatine will dissolve in the stomach, but also how quickly it will be transported by the intestines into the blood.
Additionally, the solubility and stability of creatine in different liquids vary depending on their temperature – cold liquid has very low solubility for creatine; warm or room temperature water has much greater solubility; as a result of this increased solubility, there is improved dispersal and stability of creatine within the body.
In very ACIDIC conditions, creatine may degenerate into creatinine after being stored in solution for a length of time. The selection of stable carriers for creatine prevents this degeneration and helps provide consistent dosing results.
Types of Liquid for Mixing Creatine
The Number One Creator is a Drink (water)
Water is considered the best medium for mixing creatine and therefore is the most widely used. Because of how easily available it is, how neutral in flavour it is and how quickly it dissolves.
Because of this characteristic of being an excellent choice for hydrating when mixed with creatine because it usually increases the amount of water held in skeletal muscle cells.
Characteristics are:
Zero extra calories added
Solubility is well defined with consistent amounts across different methods of hydration
Very Practical for Many Different Delivery Methods
Fruit Juices and Other Carbohydrate-Rich Beverages
Fruit juices that contain high levels of sugar (e.g., apple, grape etc.) may contain sugars that increase the overall amount of carbohydrates in the juice. Because of these sugars, this can lead to a greater amount of protein and carbohydrates that get transported into the muscles due to insulin.
Advantages to consume with creatine include:
- Carbohydrate-rich juices increase the amount of creatine that can be absorbed.
- It makes the taste of creatine less offensive to your palate after consuming.
- It makes for a better option for post-exercise consumption.
Protein shakes and smoothies contain a combination of creatine, protein, carbs and vitamins and minerals. This product is typically consumed by those recovering from exercise and is designed to replace the body’s nutrients as well as to provide the user with creatine at the same time.
Milk, or alternative drinks with added calcium, provide the body with protein, carbohydrates and fat in one package. For many, these beverages are a better choice when helping someone recover because they have a high content of both calories and anabolic properties. The thickness of the liquid improves the way the creatine feels when mixed in with the drink.
Hydration and electrolyte replacement drinks can help people who train in warm environments for long periods of time stay hydrated and have an easier time utilizing creatine to rebuild their body after training.
What Not To Use Or Use With Caution For Mixed Liquids & Mixtures
Highly acidic liquids may cause the body to breakdown creatine into creatinine due to an extended period of time that they are in contact with creatine until you drink it (less than 3 hours is generally safe), but its potency decreases the longer they sit together, and are mixed in the acidic fluids before consumption.
Super sweet soda/soft drinks (“soda pit”) and Coke, Pepsi, etc. will cause you to consume extra calories for no reason and disrupt your ability to comfortably digest what you have consumed.
Alcohol, diuretics, or caffeine or highly caffeinated products can rob your body of water and thus your body will be dehydrated at the point of creatine absorption, which means that your body will be unable to absorb the creatine well into the muscle tissues. Many caffeine and stimulant products can lead to an exit of creatine from the muscle tissues, cramping and fluid imbalances.
When mixed with protein and carbohydrates, creatine can be taken at any time following a training session to help with recovery from workouts, and to meet the nutritional needs associated with strength training, hypertrophy, etc.
The most common method of taking creatine for general maintenance purposes is with either water or hydration beverages.
Many persons experience gastro-intestinal distress when taking creatine; thus, persons should consider either dosing in two parts (i.e., dividing the creatine dosage into two separate doses), or mixing the creatine in a smoothie-type drink, in order to alleviate any discomfort that may be associated with taking creatine
The Most Commonly Misunderstood and Misrepresented Aspects of the Use of Creatine
- Creatine must be mixed with a source of protein (most commonly a protein shake) to operate
- Cold water has no effect on creatine’s solubility
- You must consume carbohydrates in conjunction with creatine to absorb it properly.
Where the myths above have been dis-proven:
- Creatine will work without protein and both water and protein shakes work as carriers for creatine equally well,
- Cold water can produce lower solubility of creatine resulting in the presence of undissolved creatine particles and discomfort during ingestion,
- Carbohydrates can assist in transporting creatine into muscle cells if consumed on a regular basis, but do not define how effective creatine is.
Considerations of Additional Professional Input and Kidney Health & Medications
Due to potential interactions with kidney-related problems and other drugs, such as diuretics or nonsteroidal anti-inflammatory drugs, anyone with renal problems or taking diuretics or nonsteroidal anti-inflammatory drugs needs to have professional advice regarding the incorporation of creatine for its osmotic effects and how it can affect fluid balance.
Asymptomatically, Nutritional Variation and Digestion
The effect of any substance on the digestive system varies among individual users. Some people may require dividing total amounts into multiple doses at smaller doses and/or mixing with different liquids to achieve a level of gastrointestinal comfort when using any product.
Conclusions
How creatine is mixed will determine how soluble, stable and adhered to by a user it will be. The use of water, carbohydrates, protein shakes, milk-based products and electrolyte replacement drinks serve different purposes physiologically and/or practically.
The use of drinks that will decrease hydration, increase acidity, or provide unwanted additives should be avoided. When selecting a liquid, the order in which you select it will depend upon how well creatine dissolves, what type of nutrition it represents and each individual’s tolerance to it.
FAQ’s
Q1- Is mixing creatine with warm water acceptable?
Mixing creatine with warm water every day is acceptable.
Warm water aids in the rapid dissolution of creatine and improves consistent dosing practices without affecting caloric intake.
Q2- Is mixing creatine with orange juice acceptable?
Creatine mixed with orange juice is acceptable if consumed immediately.
Long periods between mixing and drinking creatine mixed with orange juice can lead to increased degradation of creatine due to the acidic nature of juice.
Q3- Can creatine be mixed with protein shakes?
Creatine can be mixed with protein shakes.
Protein shakes are a nutrient-dense beverage that is ideally suited for use in post-exercise supplementation.
Q4-Are carbonated drinks effective with creatine?
Carbonated drinks aren’t effective because they’ve got carbonation and high sugar levels that will impact the digestion of creatine and solubility and are not recommended for consuming creatine.
Q5-Does creatine lose potency if mixed too early?
If you mix creatine and an acidic liquid, it loses its potency over time. If creatine stays in contact with an acidic or sugary liquid, it will eventually turn into creatinine which has less potency than creatine.
Q6- Can we use caffeinated beverages while using creatine?
You can consume caffeinated beverages while using creatine, but they are stimulants and excessive amounts of caffeine will change your hydration balance.