What to Mix Creatine With? Best Options for Absorption
Creatine is one of the most popular dietary supplements today, widely favored by athletes, bodybuilders, and individuals following muscle-gain supplementation protocols.
Its primary function is to enhance ATP (adenosine triphosphate) production in the body, thereby supporting workout performance and promoting muscle growth.
However, creatine often has a bland taste that many find unappealing. In this article, we will explore suitable and safe options for mixing with creatine, including various beverages and other complementary supplements.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Creatine should ideally be combined with fast-absorbing beverages like carbohydrate-rich fruit juices.
- Certain foods and drinks, such as alcohol, hot liquids, and carbonated beverages, should be avoided when taking creatine.
- Stacking creatine with other supplements like BCAAs or beta-alanine can enhance training effectiveness.
- Creatine tablets offer an attractive alternative for those who struggle with powdered forms.
What to Mix Creatine With
Water
The simplest and most popular option to mix creatine with is plain water. Creatine dissolves reasonably well in cool water, has no strong taste, and does not cause any negative interactions.
This makes it an ideal choice for those seeking a quick, cost-effective, and convenient method—something anyone can easily do.
However, using only water may not be the most optimal way to maximize creatine absorption. This is because it lacks carbohydrates, which help stimulate insulin release to facilitate creatine transport into muscle cells.
Learn more: Why Doesn't Creatine Dissolve? How To Dissolve Creatine
Juice and Smoothies
Fruit juices (such as grape, apple, or orange juice) and smoothies rich in glucose help elevate insulin levels, thereby improving creatine uptake.
One study showed that supplementing creatine with glucose significantly increased muscle creatine concentration.
Specifically, consuming 93g of glucose alongside 5g of creatine led to a marked increase in intramuscular creatine levels, thanks to insulin stimulation by glucose, which enhances creatine transport into muscles (G. R. Steenge et al., 1998) [1].
Furthermore, smoothies and juices are excellent for adding additional nutrients such as vitamins and antioxidants to the body. These drinks are generally pleasant-tasting and can be easily adjusted to match personal preferences.
Besides typical fruit juices, smoothies made from root vegetables (like beetroot, carrot) or green juices (including spinach, kale, cucumber, green apple) are also excellent options to consider.
Milk and Milk Alternatives (almond, soy, oat milk)
Another good combination for creatine is milk and plant-based alternatives (such as almond, soy, or oat milk). These provide a mix of protein, fats, and carbohydrates—an ideal matrix to support creatine absorption.
Most types of milk blend well in terms of taste. Notably, for those who are lactose intolerant, plant-based milks like almond, oat, or soy milk offer optimal alternatives that still deliver the essential nutrients to enhance muscle creatine saturation.
You may also read: Does Creatine Help With Weight Loss?
Energy Drinks
If you are a fan of energy drinks like Red Bull or Monster during workouts, this could be an option to experiment with. However, caution is advised due to the high caffeine content, which may cause side effects such as elevated blood pressure and insomnia.
According to research findings, some early evidence suggested that combining caffeine and creatine could slightly inhibit creatine saturation (Vandenberghe, K., et al., 1996) [2].
Although subsequent studies have largely failed to replicate this result, individuals should consult a healthcare provider before combining creatine with caffeinated beverages.
Oatmeal
Adding creatine to breakfast oatmeal may be a convenient option, especially for morning supplementation. Oatmeal, being rich in complex carbohydrates, can support creatine absorption by boosting insulin levels.
However, it's important to note that mixing creatine with any hot food, including oatmeal, can diminish its effectiveness. Creatine monohydrate tends to break down when exposed to high temperatures and can degrade into creatinine at temperatures above 60°C, rendering it ineffective [3].
Protein Powder
Combining creatine with whey protein is a common practice among bodybuilders and fitness enthusiasts. Browsing through Reddit discussions on "What's everyone mixing their creatine with?", it's easy to find users stacking creatine with protein powders or pre-workout smoothies.
A study published in the Journal of Applied Physiology concluded that:
"Taking whey protein combined with creatine immediately after training resulted in significant gains in lean body mass, muscle strength, and overall performance compared to taking either protein alone." (Cribb et al., 2006) [4].
This combination of two ingredients brings two main benefits. To help you visualize it easily, it can be understood that they provide a rapid source of amino acids, stimulating rapid protein synthesis in the muscles.
At the same time, creatine increases the reserves of phosphocreatine in the muscles, helping to optimize ATP production, a direct source of energy for cells, thereby helping to promote maximum recovery and muscle growth.
Coconut
An additional option that is both hydrating and nutritious for hot summer days is mixing creatine with coconut water.
Besides being a great hydrating beverage, coconut water is naturally rich in electrolytes such as potassium, magnesium, and sodium, which help maintain fluid balance when the body experiences dehydration.
This explains why coconut water is often recommended after high fevers or intense sweating to restore electrolyte balance.
Moreover, coconut water contains a small amount of natural carbohydrates, which can mildly stimulate insulin secretion and thus enhance creatine absorption.
This mechanism was explored in a study involving 16 healthy men, which showed that creatine supplementation was more effective when combined with starches and sugars, leading to a modest increase in insulin and improved creatine uptake (Greenwood et al., 2003) [5].
However, it is crucial to prioritize fresh coconut water. Many commercial coconut water products contain added sugars and artificial preservatives, which may negatively impact health if consumed regularly over the long term.
Taking Creatine with Other Supplements to Maximize Performance
Besides using organic food sources, combining creatine with other dietary supplements can significantly enhance muscle metabolism and optimize the effectiveness of creatine supplementation.
Mass Gainers
First, combining creatine with mass gainers is an effective strategy for those aiming for rapid weight and muscle gain. Mass gainers contain a large amount of carbohydrates and protein, triggering a strong insulin response.
This facilitates the replenishment of essential muscle components like glycogen and phosphocreatine, accelerating protein synthesis and muscle growth.
Typically, you can mix creatine directly into your mass gainer shake post-workout. This method is widely adopted by professional athletes.
Manufacturers usually formulate mass gainers with about 80 g – 120 g of carbohydrates per serving and recommend a daily intake around this amount. Thus, with a daily serving of approximately 100g carbs, it is advisable to add 5g of creatine and consume it immediately after training.
BCAAs
BCAAs (Branched-Chain Amino Acids) include leucine, isoleucine, and valine, primarily functioning to reduce muscle breakdown during and after high-intensity exercise.
Thanks to this property, when combined with creatine, BCAAs may help minimize muscle catabolism, promote protein synthesis, and accelerate recovery from exercise-induced muscle soreness.
In a 2010 study, a 7g BCAA dosage was shown to reduce delayed-onset muscle soreness (DOMS) and improve recovery (Jackman et al., 2010) [6].
Therefore, supplementing approximately 7g of BCAAs alongside creatine could be an optimal strategy for maximizing post-workout recovery and strength gains.
Beta-alanine
Beta-alanine serves as a precursor to carnosine, a pH-buffering compound in muscles that counters lactic acid buildup during exercise. Consequently, beta-alanine supplementation can enhance exercise performance in adults.
According to Hobson et al., published in Amino Acids (2012), aggregated research data indicated that consuming 3.2–6.4g of beta-alanine daily significantly improved exercise performance and increased lean mass (Hobson et al., 2018) [7].
The most appropriate starting dosage is approximately 3.2g per day.
Read more: Can You Take HMB And Creatine Together?
Pre-Workout Drinks
Pre-workout drinks typically contain ingredients like caffeine, beta-alanine, and nitric oxide boosters, and some formulas may already include creatine. If not, creatine can easily be added alongside these products.
Pre-workout drinks aim to boost alertness, endurance, and overall workout performance. When combined with creatine, they further enhance ATP regeneration, providing greater energy availability for muscular contraction.
While individual tolerance varies, a typical pre-workout serving contains about 200mg of caffeine. If your chosen pre-workout already includes creatine, verify whether it meets the standard 5g dosage; if not, simply supplement the remaining amount.
Explore more: How Long Does Creatine Take to Work?
Post-Workout Drinks
Lastly, post-workout drinks, usually composed of whey protein, carbohydrates, and electrolytes, are designed to optimize recovery, muscle mass development, and endurance. These beverages pair excellently with creatine supplementation.
In practice, there is no strict standard for combining creatine with post-workout formulas. Most modern whey protein products already incorporate creatine into their formulas, typically containing about 20–30g of whey protein, 5g of creatine, and 40–50g of carbohydrates per serving.
Therefore, always check your supplement’s ingredient list to ensure proper creatine intake.
To facilitate easier comparison, refer to the summary table below:
|
Combination |
Creatine |
Supplement |
Notes |
|
Creatine + Mass Gainer |
5 g |
80 g – 120 g mass gainer |
Take it immediately after training. |
|
Creatine + BCAAs |
5 g |
6 g – 8 g BCAAs |
Consume during or immediately post-workout. |
|
Creatine + Beta-Alanine |
5 g |
3.2 g beta-alanine/day |
Take daily, independent of workout timing. |
|
Creatine + Pre-Workout |
5 g |
1 serving pre-workout (200 mg caffeine) |
Take 20 – 30 minutes before exercise. |
|
Creatine + Post-Workout |
5 g |
25 g whey + 40g carbohydrates |
Consume immediately post-workout for rapid recovery. |
What Is the Best Drink to Mix with Creatine?
Thus, it is evident that selecting an appropriate beverage to mix with creatine plays a crucial role in optimizing the absorption and overall effectiveness of this supplement.
Research indicates that elevated insulin levels, to a certain extent, enhance the transport of creatine into muscle cells. Therefore, some of the best drink options to mix with creatine include:
- Fruit juices: These are rich in natural sugars, as well as abundant vitamins, antioxidants, and other nutrients that can holistically support your health.
- Whey protein: A popular choice among fitness enthusiasts, whey protein is supported by scientific research showing it can enhance workout performance and outcomes when used alongside creatine.
- Plain water: In situations where no other options are available, or when seeking a cost-effective, convenient, and efficient solution, water remains a simple and effective way to take creatine for rapid and straightforward absorption.
Nevertheless, numerous other options exist depending on your personal preferences, health goals, and individual needs. Ultimately, the best choice is the one most suitable for you.
You may also read: Does Creatine Upset Your Stomach? How To Stop It?
Tips for Optimal Creatine Mixing and Absorption
To maximize the benefits of creatine, both the mixing technique and the timing are critical. Creatine monohydrate does not fully dissolve in cold water; therefore, using warm water and stirring thoroughly can help prevent sedimentation (prevent creatine from settling at the bottom).
Furthermore, co-ingesting creatine with carbohydrates and proteins significantly enhances its uptake into muscles by stimulating insulin secretion. Therefore, integrating creatine with other complementary nutrients can further amplify its effectiveness.
If you experience discomfort with the taste or bloating from consuming larger amounts, it is advisable to split the intake into smaller doses throughout the day.
Depending on the formula and your specific routine, you may choose to take creatine either before or after your workouts. Hopefully, these tips will assist you in optimizing your creatine supplementation.
Things to Avoid Mixing with Creatine
In addition to the above strategies, there are certain combinations you should avoid to ensure the highest absorption efficiency. Specifically, the following are generally considered unsuitable pairings with creatine:
Limiting Alcohol Consumption
Alcohol consumption while supplementing with creatine is strongly discouraged. Alcohol acts as a diuretic, causing severe dehydration and impairing muscle protein synthesis and creatine absorption.
Since creatine relies on adequate hydration to saturate muscles effectively, alcohol counteracts this process. Moreover, drinking alcohol adds an unnecessary burden on the body’s systems already working to metabolize creatine.
Thus, it is best to avoid alcohol altogether during creatine supplementation. If unavoidable, ensure that alcohol is consumed at least 12–24 hours before or after creatine intake to minimize interaction effects.
Learn more: Does Creatine Cause Hair Loss? User Experiences & Scientific Evidence
Coffee
Historically, there have been debates about whether caffeine impairs creatine absorption.
Some early claims suggested caffeine might degrade creatine, while others refuted this. Recent scientific discussions and evidence lean more towards the latter, showing no direct negative interaction.
Nevertheless, caffeine and creatine do not synergize particularly well. Furthermore, coffee can cause gastrointestinal discomfort for some users. Combining the two could therefore exacerbate digestive issues and reduce user comfort.
Hot Liquid
As previously mentioned, creatine—particularly creatine monohydrate—is sensitive to high temperatures. At temperatures above 60°C, it can degrade into creatinine, rendering it less effective.
Therefore, regardless of the beverage type, it is advisable to avoid mixing creatine with hot liquids.
Carbonated Beverages
Soft drinks not only contain high sugar content but also have high acidity. This acidic environment can accelerate the breakdown of creatine into creatinine (Jäger et al., 2011) [9].
Moreover, the CO₂ gas in carbonated beverages can cause some digestive discomfort when combined with creatine.
Can You Mix Creatine with Foods?
Yes, it is possible and even beneficial. In fact, adding creatine to foods rich in carbohydrates or proteins is a smart strategy for maximizing absorption. For example, you can mix creatine into yogurt, protein smoothies, cold oatmeal, or homemade protein bars.
Studies, such as that by Steenge et al., 2000, demonstrate that combining creatine with a meal rich in carbs or carbs plus proteins can double creatine uptake into muscles compared to taking creatine alone.
However, just as with beverages, remember these essential points when mixing creatine with foods:
- Do not expose it to high temperatures (>60°C).
- Stir thoroughly to ensure even distribution.
- Consume immediately after mixing to avoid sedimentation or degradation.
Other Ways to Take Creatine
While powdered creatine monohydrate remains the most popular form on the market, it is not always the most convenient for every user.
Powder requires careful mixing to avoid sedimentation, proper choice of liquid (not too hot, non-carbonated), and can be cumbersome to carry around or use outside of a gym setting.
Due to these inconveniences, many users turn to alternative forms such as tablets, capsules, or even creatine-infused chewing gums. These formats eliminate the need for preparation, are easy to carry, offer precise dosage control, and remove concerns about solubility.
In fact, user David K. Kim positively reviewed creatine tablets on Amazon, stating:
"These are pretty good Creatine pills. They are pills and you'll have to take them with liquids. I do like the pill form because there's no powder that you have to mix or pour in your mouth or gummies that you have to chew. It's really quick and easy to take. I did a loading phase of taking a couple of extra pills during the first few days and then went to a daily regular dose of 5g. They seem to be working just like creatine…"*
Similarly, Mr. Richard R commented:
"...The tablets are of average size and I didn’t have trouble swallowing them. The suggested serving size on the bottle is 5 tablets daily with 8–12 oz of water or to use as directed by your healthcare practitioner."*
Among these alternatives, tablets are becoming increasingly favored. Another notable advantage of tablets is their stability: they are not affected by temperature changes and do not degrade quickly like creatine powder suspended in liquid over time.
In conclusion, if you find mixing creatine powder inconvenient, or simply desire a faster, safer, and more controllable supplementation method, switching to tablet or capsule forms of creatine could be a very wise decision.
Frequently Asked Questions
Can People with Lactose Intolerance Take Creatine?
Yes. The most common form of creatine available today, creatine monohydrate, does not contain lactose and is safe for people with lactose intolerance (as long as it is not pre-mixed with milk powder or other lactose-containing ingredients). However, if you prefer mixing creatine with milk, make sure to use plant-based milk or lactose-free options to avoid any digestive issues.
What Foods Should You Eat with Creatine to Build Muscle?
Creatine works most effectively when consumed alongside carbohydrates and proteins, as this combination enhances its absorption and utilization in the muscles. A recommended post-workout meal could include brown rice, chicken breast, vegetables, a banana smoothie, and whey protein. It’s not only delicious but also an ideal combination to maximize creatine's effectiveness.
Can I Add Anything to the Loading Phase When Using Creatine Monohydrate?
The loading phase essentially involves saturating the muscles with a high concentration of creatine, and supporting nutrients can significantly enhance this process. To boost absorption, you can supplement with glucose or other carbohydrates to spike insulin levels, facilitating faster creatine transport into muscle cells, as previously discussed.
Additionally, preliminary evidence suggests that alpha-lipoic acid (ALA) — an antioxidant known to increase insulin sensitivity — may further enhance creatine uptake when combined with carbohydrates (Burke et al., 2003) [10].
Can You Mix Creatine with Hot Drinks?
In theory, you can mix creatine with hot beverages like tea, coffee, or warm water. However, it is not recommended if you want to preserve creatine’s efficacy. Creatine monohydrate tends to degrade into creatinine (an inactive form) when exposed to temperatures above 60°C, especially if exposed for extended periods.
Moreover, while caffeine was once suspected of reducing creatine effectiveness due to its interaction with calcium and muscle contractions, recent comprehensive reviews have concluded that moderate caffeine intake does not significantly impact creatine's effectiveness.
Can You Take Creatine on an Empty Stomach?
Pharmacologically, creatine does not require food for absorption, meaning you can take it on an empty stomach. However, doing so may increase the risk of gastrointestinal discomfort, such as stomach pain, nausea, or bloating, especially during high-dose loading phases.
Furthermore, as explained earlier, combining creatine with foods or beverages rich in carbohydrates can enhance insulin release and promote better creatine uptake. Therefore, instead of taking creatine on an empty stomach, it is advisable to consume it with a small carb-containing snack for better results.
Is It Better to Take Creatine with Milk or Water?
Both milk and water are suitable options for mixing with creatine. However, the better choice depends on your goals, habits, and personal preferences.
Water is simple, calorie-free, lactose-free, and suitable for dieters or those prone to digestive issues. It is also economical, fast, and convenient anywhere, anytime.
Milk, on the other hand, can enhance creatine absorption. Milk naturally contains lactose (carbohydrates) and casein (protein), both of which stimulate insulin release and facilitate creatine transport into muscle cells. However, keep in mind that cold milk may slow creatine’s dissolution, and those with lactose intolerance should avoid milk to prevent digestive issues like stomach pain or diarrhea.
Conclusion
Creatine is an exceptionally versatile supplement that can be combined with a wide variety of drinks and other dietary supplements. However, successful mixing requires a sound understanding of creatine’s properties and caution against improper combinations that could compromise its effectiveness.
Through this article, hopefully you have identified the mixing strategies that best suit your personal preferences and goals. Always remember to consult with healthcare professionals for comprehensive advice tailored to your individual health needs.
Testimonial Disclaimer
*The testimonials presented on this website are provided by individuals based on their personal experiences with our products. These testimonials represent individual opinions and experiences, which may not be typical or applicable to all users of our products. Results may vary depending on a variety of factors, including individual health, lifestyle, and adherence to product usage instructions.References
- [1] Steenge, G. R., et al. “Stimulatory Effect of Insulin on Creatine Accumulation in Human Skeletal Muscle.” American Journal of Physiology-Endocrinology and Metabolism, vol. 275, no. 6, American Physiological Society, Dec. 1998, pp. E974–79, https://doi.org/10.1152/ajpendo.1998.275.6.e974.
- [2] Vandenberghe, K., et al. “Caffeine Counteracts the Ergogenic Action of Muscle Creatine Loading.” Journal of Applied Physiology, vol. 80, no. 2, American Physiological Society, Feb. 1996, pp. 452–57, https://doi.org/10.1152/jappl.1996.80.2.452.
- [3] Harris, Roger C., et al. “Elevation of Creatine in Resting and Exercised Muscle of Normal Subjects by Creatine Supplementation.” Clinical Science, vol. 83, no. 3, Portland Press, Sept. 1992, pp. 367–74, https://doi.org/10.1042/cs0830367.
- [4] CRIBB, PAUL J., and ALAN HAYES. “Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy.” Medicine & Science in Sports & Exercise, vol. 38, no. 11, Lippincott Williams & Wilkins, Nov. 2006, pp. 1918–25, https://doi.org/10.1249/01.mss.0000233790.08788.3e.
- [5] Greenwood, Mike, et al. “Differences in Creatine Retention among Three Nutritional Formulations of Oral Creatine Supplements.” Journal of Exercise Physiology Online, vol. 6, no. 2, unknown, May 2003, pp. 37–43, www.researchgate.net/publication/215739620_Differences_in_creatine_retention_among_three_nutritional_formulations_of_oral_creatine_supplements.
- [6] JACKMAN, SARAH R., et al. “Branched-Chain Amino Acid Ingestion Can Ameliorate Soreness from Eccentric Exercise.” Medicine & Science in Sports & Exercise, vol. 42, no. 5, Ovid Technologies (Wolters Kluwer Health), May 2010, pp. 962–70, https://doi.org/10.1249/mss.0b013e3181c1b798.
- [7] Hobson, R. M., et al. “Effects of β-Alanine Supplementation on Exercise Performance: A Meta-Analysis.” Amino Acids, vol. 43, no. 1, Springer Science and Business Media LLC, Jan. 2018, pp. 25–37, https://doi.org/10.1007/s00726-011-1200-z.
- [9] Jäger, Ralf, et al. “Analysis of the Efficacy, Safety, and Regulatory Status of Novel Forms of Creatine.” Amino Acids, vol. 40, no. 5, Springer Science and Business Media LLC, Mar. 2011, pp. 1369–83, https://doi.org/10.1007/s00726-011-0874-6.
- [10] BURKE, DARREN G., et al. “Effect of Creatine and Weight Training on Muscle Creatine and Performance in Vegetarians.” Medicine & Science in Sports & Exercise, vol. 35, no. 11, Ovid Technologies (Wolters Kluwer Health), Nov. 2003, pp. 1946–55, https://doi.org/10.1249/01.mss.0000093614.17517.79.
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