What Drinks Have Creatine in Them? Separating Fact from Fiction

October 5, 2025 •

4 min read

Creatine is a natural energy source for muscles, with about half of the body's supply produced internally and the rest sourced from diet. While no drinks naturally contain significant amounts of creatine, numerous beverage options are available for mixing with creatine powder or as pre-made supplements. This guide explores exactly what drinks have creatine in them and what to consider when choosing your consumption method.

Quick Summary

Creatine is not naturally present in drinks but is a common supplement. You can mix creatine powder into various beverages, and some ready-to-drink products contain it. The best mixing options include juice, protein shakes, and water to support absorption and hydration. Natural food sources are limited.

Key Points

Creatine is not a beverage ingredient: No drinks naturally contain significant amounts of creatine; it is an added supplement.
DIY mixing is a customizable option: Creatine powder can be added to water, juice, or protein shakes, allowing control over ingredients and dosage.
Carbs can boost absorption: Mixing creatine with a drink containing carbohydrates, like fruit juice, can enhance muscle uptake due to an insulin spike.
Ready-to-drink (RTD) options are available: Some sports beverages and recovery blends come with creatine already added for convenience.
Stay hydrated and avoid excessive caffeine: Always drink plenty of water with creatine, and be cautious with high caffeine intake, as it can counteract creatine’s effects.
Consistency is more important than timing: Taking creatine regularly is the most crucial factor for saturating muscle stores, though post-workout may offer a slight absorption advantage.
Consider natural food sources: For smaller doses, consume red meat, fish, and dairy, but understand that higher doses require supplementation.

Creatine is a widely used and researched supplement known for its ability to enhance athletic performance and support muscle growth. While the body can produce some creatine, many athletes and fitness enthusiasts turn to supplements to maximize their muscle creatine stores. The question of whether creatine is found in drinks can be confusing, as the compound is not naturally present in beverages but is often added to supplemental products or mixed into drinks. This article clarifies the distinction between natural sources and supplements, explores the best liquids for mixing creatine powder, and highlights commercially available options.

Natural Sources vs. Supplements

It's important to understand that creatine does not occur naturally in any significant amount in beverages. The creatine you consume comes from two main sources: natural food sources and synthetic supplements.

Creatine from Natural Food Sources

For those who prefer to get their nutrients from whole foods, creatine is found primarily in animal products.

Red Meat: Foods like beef, veal, and pork are good sources of creatine, with beef containing approximately 4.5 grams per kilogram.
Fish: Certain types of fish, such as herring and salmon, are also rich in creatine.
Dairy Products: While containing smaller amounts, dairy products like milk and cheese also provide some natural creatine.

The Need for Supplementation

For most people, especially those with high-intensity workout routines or those following vegetarian/vegan diets, the amount of creatine from food alone is insufficient to saturate muscle stores. This is where supplementation becomes a practical and effective solution. Creatine supplements are typically available as tasteless powder, allowing for easy integration into various drinks.

What Drinks Can You Mix Creatine Powder With?

Creatine powder is highly versatile and can be mixed with a variety of liquids to suit personal preference. Consistency of intake is more critical than the specific time of day you take it, but mixing it close to your workout can offer a slight edge in absorption.

The Versatility of Water

The simplest and most straightforward method is to mix creatine with water.

No Extra Calories: This is ideal for those on a calorie-controlled diet.
Promotes Hydration: Creatine draws water into muscle cells, so drinking it with plenty of water helps maintain proper hydration throughout the day.
Dissolving: Creatine monohydrate may not dissolve completely in cold water, but it remains effective. Stirring or shaking well can improve the mixability.

Sweet Solutions: Juices and Sports Drinks

Mixing creatine with fruit juices or carbohydrate-containing sports drinks can potentially enhance absorption into the muscles.

Insulin Spike: Carbohydrates trigger an insulin response, which acts as a transport mechanism to help move creatine into muscle cells more efficiently.
Flavor Masking: The sweetness of juice or a sports drink can help mask any subtle, chalky taste of unflavored creatine powder.
Example Combinations: Grape juice, orange juice, or apple juice work well.

The Post-Workout Powerhouse: Protein Shakes and Smoothies

Combining creatine with your protein shake or smoothie is another popular and effective option, especially post-workout.

Enhanced Uptake: After exercise, muscles are more sensitive to nutrient uptake, making this an ideal time for consumption.
Nutrient Combination: A smoothie combines protein, carbohydrates, and healthy fats, creating an excellent recovery drink that supports both muscle repair and creatine absorption.
Versatility: Creatine powder can be easily blended into any smoothie recipe without affecting its texture or flavor.

Ready-to-Drink (RTD) Beverages with Added Creatine

For maximum convenience, some brands offer pre-mixed, ready-to-drink (RTD) beverages with creatine already included.

Sports Drinks: Certain sports drinks, like Powerade Ultra, are available with creatine.
Recovery Blends: Other products, such as FITAID RX, feature creatine along with other recovery ingredients.
Convenience: RTD options are ideal for those who are always on the go and don’t want to bother with mixing powders.

Cautions and Considerations for Mixing

While creatine is generally safe, it is important to be mindful of what you mix it with to ensure effectiveness and avoid side effects.

Avoid Excessive Caffeine: Caffeine has diuretic effects, which can counteract creatine's water-retention benefits and increase dehydration risk, especially in high doses. While low doses are generally fine, some experts advise against mixing them.
Limit Highly Acidic Juices: If left to sit for a long period, highly acidic juices like orange juice can potentially degrade creatine. To minimize this risk, consume your creatine mix shortly after preparing it.
Stay Hydrated: Regardless of what you mix it with, drinking plenty of water throughout the day is crucial when taking creatine to prevent dehydration and support muscle function.

Comparison of DIY Creatine vs. RTD Drinks


Feature	DIY Mixing with Creatine Powder	Ready-to-Drink (RTD) Creatine	Advantages
Cost	Generally more cost-effective	More expensive per serving	DIY offers better value over time.
Customization	Full control over dosage and ingredients	Fixed dosage and ingredient profile	DIY allows for personalized mixes based on goals.
Convenience	Requires preparation (mixing, shaking)	Grab-and-go convenience	RTD is ideal for those with busy schedules.
Ingredients	Can choose pure creatine monohydrate	May contain other supplements, sugar, and artificial ingredients	DIY offers full control over ingredient purity.
Taste	Can be mixed into a variety of flavored drinks	Comes in pre-set flavor options	DIY provides greater variety and personalization.

Conclusion

Creatine is not found naturally in beverages, but it can be easily added to a variety of drinks or purchased as a pre-mixed supplement. For most users, the most cost-effective and customizable option is to mix creatine monohydrate powder with water, fruit juice, or a protein shake. For those who prioritize convenience, ready-to-drink options are also available. When consuming creatine, consistency is key, and maintaining proper hydration is essential, especially when combining it with diuretics like caffeine. Ultimately, the best drink to use is the one that fits your routine, ensuring consistent intake to maximize the performance-enhancing benefits of this powerful supplement.

To ensure quality and purity, consider researching supplements with the Creapure® label, a highly-regarded and pure form of creatine monohydrate.

Frequently Asked Questions

Any fruit juice with a good carbohydrate content, like grape or apple juice, is suitable for mixing with creatine. The carbs stimulate insulin, which helps shuttle creatine into your muscles. However, avoid highly acidic juices if you are mixing the drink in advance.

Yes, it is generally okay to mix creatine with coffee or a pre-workout, as creatine is stable in warm liquids and works well with caffeine. However, since caffeine is a diuretic, you must ensure you drink enough extra water throughout the day to remain hydrated.

Yes, RTD beverages with creatine can be effective, provided they contain a sufficient and consistent dosage. The main trade-offs are higher cost and less control over ingredients compared to mixing your own powder.

Yes, mixing creatine with a protein shake or smoothie is an excellent and common practice, especially post-workout. The combination of protein and carbohydrates can optimize creatine absorption, and the blender ensures a smooth mix.

Creatine dissolves more easily in warm water, but it is effective in cold water as long as you stir or shake it thoroughly. Heat does not degrade the compound, so the temperature is a matter of personal preference.

No, most standard sports drinks do not contain creatine. You must check the ingredient list for specific product lines, such as Powerade Ultra or FITAID RX, that explicitly market added creatine.

Taking creatine with a sugary drink will add calories from the sugar, which can contribute to weight gain if not accounted for in your daily intake. Creatine itself has no calories, but the water retention it causes can lead to a temporary increase in water weight.