Can i mix creatine monohydrate with water

In case you are on a no-sugar diet, milk is a great alternative, and there is no reason why you cannot mix Creatine in milk, as long as you are not lactose intolerant. When you combine Creatine with simple carbs, your muscles are better able to absorb the nutrient. Lactose, which is the natural sugar present in milk, is a simple carbohydrate, and therefore taking Creatine with milk definitely boosts its absorbability. If you are lactose intolerant and also want to avoid sugars, you can simply blend Creatine in regular water or even sparkling water.

In fact, when you are consuming Creatine, you need to drink a lot more water than usual because it has a tendency to make you dehydrated. Mixing Creatine Monohydrate in water is therefore a great way to go!

There is often discussion about the temperature of the solvent to be used with Creatine. However, the notion that hot or warm solvents enhance the absorbability of Creatine in your body is merely a myth. Yes, your Creatine supplement may be slightly more soluble in a warmer drink, particularly if it is Creatine Monohydrate, but this has negligible impact on its actual absorbability into your muscles. If your Creatine supplement is of a sub-par quality, you may experience a slight stomach discomfort.

In this scenario, mixing it in slightly warm water may do you good. Apart from that, the temperature of your solvent has no credible impact on the efficacy of your Creatine supplement. A regular 5 gram dose of Creatine should be mixed with ml of solvent.

In the loading phase, however, you would have to consume 4 or 5 doses per day. This should typically be done for the first 5 days of introducing Creatine Monohydrate supplements into your diet. Be sure to drink sufficient fluids to hydrate yourself after you consume Creatine, as it is a diuretic and has a tendency of leaving you dehydrated. Amongst the forms of Creatine available in supplements, I would advise you stick to micronized Creatine Monohydrate owing to the sheer amount of research backing it.

Just type and press 'enter'. September 1, Sean Nalewanyj. Creatine , Supplementation. Suggested Articles. Featured Comment. Sean Nalewanyj is a best-selling fitness author and fitness coach who has been publishing evidence-based, no B. You can calculate how much you should consume by taking your weight and multiplying it by 14mg per pound. We discuss more about this on our article : Why you should cycle creatine?

I know people though who would refuse to take creatine without some sweetener. Creatine supplements can have a bitter taste.

A lot of companies add sugar to their formula to help with the taste. If that appeals to you, then go for it. Try to avoid artificial sweeteners because they have some potential health issues linked to them. You can mix creatine with a few other liquids. A few popular choices include:. Depending on your personal goals, any of these options can increase your muscle weight and energy more enjoyably.

There is some evidence that caffeine affects creatine negatively. If you consume too much caffeine, then you dehydrate yourself. On a related note, one study did suggest that creatine and caffeine only caused mild indigestion to a few people [ 3 ].

Of course, when you workout and sweat, it can cause your body to lose fluids. Take the time to check in with yourself while you exercise to see if you feel less hydrated than average. You should increase your water intake every time you exercise to prevent unwanted side effects.

Your body muscles will thank you every day for staying hydrated. For some of the best creatine supplements on the market , see our full article. Learn how to drink powdered creatine correctly to get the most out of this powerful substance. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Read More To drink creatine, start by mixing 5 grams, or 1 heaping teaspoon, of creatine powder with 4 cups of water. Then, drink the mixture immediately since creatine starts to degrade quickly once it's mixed with water. Repeat 4 times a day for the first 5 days of taking creatine. Then, after 5 days, reduce your intake to doses.

To learn how to choose a good creatine powder, keep reading! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue.

No account yet? Create an account. Edit this Article. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods. Tips and Warnings. Related Articles.

Article Summary. Method 1. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc.