What Are Creatine and AG1?
Creatine is a compound naturally found in the body that plays a critical role in producing adenosine triphosphate (ATP), the primary energy source for short bursts of high-intensity activity. It is primarily stored in muscles, and supplementing with creatine, most commonly as creatine monohydrate, can increase these stores to enhance strength, power, and muscle mass.
AG1 (Athletic Greens) is a comprehensive greens powder designed to provide foundational nutritional support. One scoop is formulated with a blend of over 75 vitamins, minerals, probiotics, and superfoods aimed at filling nutrient gaps, supporting gut health, and boosting immunity. The integrity of AG1's heat-sensitive ingredients, like probiotics, is best preserved by mixing it with cold liquid.
The Safety of Combining Creatine and AG1
Multiple sources confirm that combining creatine with other supplements, including greens powders and protein, is generally safe for healthy individuals. Creatine and AG1 serve different physiological functions without negative interaction. Creatine boosts energy production in muscle cells, while AG1 focuses on providing broad micronutrient support. AG1's maker confirms that their product mixes well with other health products and that mixing it with cold drinks won't affect its efficacy.
However, there are a few important considerations:
- Existing Medical Conditions: As with any supplement, individuals with pre-existing health conditions, particularly kidney issues, should consult a healthcare professional before starting or combining supplements.
- Digestive Sensitivity: Though creatine is well-tolerated at recommended doses (typically 3-5g daily), excessive amounts can cause stomach upset, bloating, or diarrhea. Similarly, some individuals may experience temporary gastrointestinal discomfort when first introducing a greens powder like AG1. Starting with lower doses and ensuring adequate hydration can help mitigate these effects.
How to Add Creatine to AG1
Mixing creatine into your daily AG1 drink is a simple and effective way to streamline your supplement routine. Both powders are water-soluble and can be easily combined into a single beverage. For the best experience, and to preserve the heat-sensitive ingredients in AG1, follow these steps:
- Start with cold water: Fill your shaker bottle with the recommended amount of cold water.
- Add your AG1 scoop: Pour one scoop of AG1 powder into the water and shake thoroughly until it's fully dissolved.
- Add your creatine: Add the desired dosage of creatine powder (unflavored is best) and shake again. The powder should dissolve easily.
- Mix with a smoothie: For a more palatable option, you can add both creatine and AG1 to a smoothie with fruits and other ingredients.
Timing for Optimal Absorption
While timing isn't strictly critical for creatine's overall effectiveness, some studies suggest that taking it with carbohydrates post-workout can improve muscle uptake through the insulin response. AG1 is designed to be taken daily for consistent nutrient intake, and many prefer to take it first thing in the morning. When combining the two:
- Post-Workout: Taking your combined AG1 and creatine drink after a workout is a convenient way to maximize creatine absorption while kickstarting recovery with AG1's micronutrients.
- Anytime of Day: Since consistency is most important for both supplements, mixing and consuming them at a time that fits your daily schedule is a perfectly valid approach.
Creatine and AG1: Combining vs. Separating
| Feature | Combining Creatine with AG1 | Taking Creatine and AG1 Separately |
|---|---|---|
| Convenience | Highly convenient; one simple daily habit. | Requires separate preparation and consumption. |
| Synergy | Offers a comprehensive boost for both muscular performance and overall health in a single drink. | The benefits are still present, but intake is segmented. |
| Flavor | Unflavored creatine is ideal to avoid affecting the tropical taste of AG1. Flavored creatine could clash. | Eliminates any potential flavor mixing issues. |
| Absorption | Can be optimized by taking post-workout with AG1’s naturally occurring sugars or additional carbs. | Timing can be separated to take advantage of specific nutrient pairings (e.g., creatine with juice). |
| Customization | Less flexible for fine-tuning timing if you prefer to take one supplement at a different time of day. | Allows complete control over when and how each supplement is consumed. |
Potential Side Effects of Supplementing
As with any supplements, some side effects are possible. Creatine can sometimes cause mild side effects like bloating, dehydration, or an upset stomach, particularly during a loading phase or with high doses. The key is to stay well-hydrated throughout the day. AG1 can occasionally cause some temporary digestive issues as the body adjusts to the high concentration of probiotics and fiber. These effects usually subside quickly with consistent use. For most healthy individuals taking recommended dosages, combining these supplements is well-tolerated with no significant adverse effects.
Conclusion
For most healthy individuals, the answer to "Can I add creatine to AG1?" is a definitive yes. Combining these two powerful supplements offers a convenient and effective way to enhance both athletic performance and foundational nutrition simultaneously. By mixing the two powders in a cold liquid, you can create a single, comprehensive health drink that supports everything from muscle energy to gut health. As always, listening to your body, starting with conservative dosages, and consulting with a healthcare professional are best practices for any new supplement routine.
For more detailed information on creatine's safety and efficacy, you can refer to authoritative sources like the International Society of Sports Nutrition (ISSN) position stand: The Safety and Efficacy of Creatine Supplementation.
