Common Mistakes: Liquids to Avoid
While creatine is generally a stable compound, certain conditions can degrade its structure or counteract its effects. Mixing it with the wrong substances is a common error that can render your supplement less effective, even if not directly harmful.
Hot Beverages
One of the most debated topics regarding creatine is whether it can be mixed with hot coffee or tea. While some claim heat has a negligible effect, multiple sources suggest that high temperatures can accelerate the breakdown of creatine into creatinine, a useless waste product. If you choose to mix it with a warm beverage, it should be consumed immediately and not left to sit. For best practice, opt for cool or room-temperature liquids to ensure the creatine molecule remains intact and effective. While some creatine is stable during typical cooking methods, prolonged exposure to high heat is best avoided.
Caffeinated Drinks and Alcohol
Mixing creatine directly with high-caffeine beverages like coffee or energy drinks is a contentious issue. Some older studies suggested caffeine might negate the performance-enhancing effects of creatine, while more modern research shows conflicting results. A potential issue is that caffeine acts as a diuretic, which can counteract creatine's function of drawing water into muscle cells for hydration and performance enhancement. If you consume both, consider separating the intake to avoid potential digestive discomfort and ensure proper hydration, which is crucial when taking creatine. Alcohol is another major substance to avoid, as it is highly dehydrating and can significantly impair recovery and performance, directly working against creatine's goals.
Highly Acidic Liquids
Creatine can degrade into creatinine in highly acidic liquids over time, though this process is relatively slow and less of a concern if you drink the mixture immediately. While mixing creatine with acidic fruit juices like orange or grapefruit juice is generally fine for immediate consumption and can even aid absorption due to the carbohydrates, it is not ideal for pre-mixing. Leaving a creatine mixture in an acidic drink for hours is not recommended. The stomach's natural acidity is far more potent and doesn't hinder absorption, but the risk comes from the external mixture sitting for extended periods.
Medications and Other Supplements
It is always wise to consult a healthcare provider before combining creatine with certain medications, especially if you have pre-existing kidney conditions. Avoid combining creatine with nephrotoxic medications that affect kidney function, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or diuretics, without medical supervision. While creatine is generally safe for healthy kidneys, those with pre-existing conditions should be cautious. Check all your supplement labels, as many pre-workouts already contain creatine, and excessive intake can increase the risk of digestive issues.
Creatine Mixing Guide
Here is a simple guide to what you should and should not mix your creatine with.
| Liquid Type | Recommendation | Why? |
|---|---|---|
| Cold Water | Excellent | Simple, effective, and promotes essential hydration without adding calories or compromising stability. |
| Hot Drinks (Coffee, Tea) | Avoid/Use Caution | Can accelerate the breakdown into creatinine, though effects are debated if consumed immediately. Best to avoid or let it cool. |
| Fruit Juices (Grape, Apple) | Good | Carbs trigger an insulin response, potentially aiding absorption. Consume immediately to avoid degradation from acidity. |
| Protein Shake | Excellent | A great post-workout option, combining creatine with protein and often carbs for recovery and absorption. |
| Alcoholic Beverages | Avoid | Counteracts hydration and recovery efforts, which defeats the purpose of creatine. |
| High-Caffeine Energy Drinks | Avoid/Use Caution | Potential diuretic effect and debated performance impact. Consider separating intake or sticking to moderate caffeine. |
| Electrolyte Drinks | Excellent | Aids in hydration and provides carbohydrates to assist absorption. |
| Acidic Juices (Orange, Grapefruit) | Use Caution | Acidity can slowly degrade creatine if left to sit. Consume immediately and be aware of potential stomach discomfort. |
Optimal Alternatives and Best Practices
Instead of focusing on what to avoid, consider the optimal options for mixing creatine. The best strategy is often the simplest: mix your creatine monohydrate with plain, cold water. This method ensures maximum stability and purity, while also promoting the hydration that is crucial for creatine to work effectively. For those seeking enhanced absorption, consuming creatine with a source of simple carbohydrates, such as fruit juice or a sports drink, can be beneficial, as the resulting insulin spike helps transport creatine into muscle cells.
Beyond mixing, the most important factor is consistency. Taking creatine daily, including on rest days, is essential for maintaining saturated muscle stores. The exact timing around your workout is less critical than the overall daily consistency. For a practical approach, consider mixing your creatine with a post-workout shake containing whey protein and carbohydrates. For convenience, a daily dose can also be mixed into a smoothie, yogurt, or even oatmeal.
Conclusion
While many myths surround creatine supplementation, the science is clear on what to avoid. Steer clear of mixing creatine with very hot liquids, excessive caffeine, or alcohol to prevent degradation and counteractive effects. For optimal absorption and stability, cold water or a post-workout shake with carbohydrates is your best bet. Remember that consistency in daily intake and proper hydration are more critical for maximizing creatine's benefits than the specific liquid used. When in doubt, plain water is the safest and most effective option.
Final Recommendations
For most users, mixing creatine with cold water is the ideal method for simplicity and effectiveness. Taking a consistent daily dose of 3–5 grams is key for long-term benefits. For those aiming to maximize absorption, particularly after a workout, consider adding it to a protein shake or a moderate amount of fruit juice. Above all, stay well-hydrated throughout the day and consult a medical professional if you have any pre-existing health conditions.
Read more about mixing creatine and caffeine here.
What should you not put creatine in? A guide to optimal mixing
- Key takeaway: Avoid putting creatine in hot liquids, highly acidic drinks, or alcoholic beverages to maintain its effectiveness and avoid potential side effects.
- Hot Liquids: High temperatures can degrade creatine into creatinine, a less effective compound. Stick to cool or room-temperature liquids for mixing.
- Caffeine: Taking creatine with excessive caffeine may increase the risk of dehydration and digestive discomfort, as the two have opposing effects on hydration. Consider separating the intake of these supplements.
- Acidic Juices: While generally safe if consumed immediately, prolonged exposure to highly acidic drinks can slowly degrade creatine. Drinking it quickly minimizes this effect.
- Alcohol: As both alcohol and creatine can affect hydration, combining them is counterproductive for muscle growth and recovery. Avoid mixing creatine with alcoholic beverages.
- Medications: Individuals taking certain medications that affect kidney function, such as NSAIDs, should consult a doctor before starting creatine to avoid potential complications.
- Best Options: The most effective and simplest method is mixing creatine with plain, cold water. Alternatively, mixing it with a protein shake or a small amount of carbohydrate-rich juice can enhance absorption.
What should you not put creatine in? A guide to optimal mixing FAQs
Q: Does mixing creatine with coffee or tea destroy it? A: While some sources claim heat can degrade creatine, particularly if left to sit for a while, the effect might be minimal if consumed quickly. However, combining it with high caffeine can cause digestive issues or counteract creatine's hydrating effect on muscles. It is generally recommended to use cool liquids.
Q: Can I mix creatine with orange juice? A: Yes, but with caution. It is safe if you drink it immediately. The carbohydrates in orange juice may even help with absorption. However, its high acidity can slowly degrade creatine if left to sit. Plain water is a safer, non-acidic option.
Q: Why shouldn't I mix creatine with alcohol? A: Both creatine and alcohol can affect hydration levels. Creatine draws water into the muscles, while alcohol is a diuretic. Combining them can cause dehydration, impair recovery, and diminish performance gains. For best results, avoid this combination.
Q: Does mixing creatine with high-caffeine energy drinks hurt its effectiveness? A: The interaction is debated, but some evidence suggests it might reduce performance benefits or increase the risk of dehydration and stomach upset due to caffeine's diuretic effects. For optimal results, consider separating your creatine and caffeine intake.
Q: What is the best liquid to mix creatine with? A: Cold water is the simplest and most effective option. Other good choices include grape juice or a protein shake, especially post-workout, as the carbohydrates can improve absorption by triggering an insulin response.
Q: Should I worry about mixing creatine with other supplements? A: While creatine is generally compatible with most supplements, it's wise to check labels, as some pre-workouts already contain creatine. This helps avoid taking an excessive dose. As always, consult a healthcare provider before combining supplements.
Q: Is it safe to leave a creatine mixture out for later? A: No. It is best to mix and drink your creatine immediately. When mixed with liquid, creatine can begin to slowly convert into creatinine, which is a less effective waste product.
Q: Can creatine be mixed with anything other than water or juice? A: Yes. Creatine is versatile and can be mixed into a variety of liquids, including milk, smoothies, or yogurt. The most important factors are using a cool or room-temperature liquid and drinking it soon after mixing.
What should you not put creatine in? A guide to optimal mixing Citations
- Protealpes: Water, milk, orange juice, coffee... What to take creatine with?
- Yahoo Life UK: 5 Things You Should Never Mix With Creatine
- Healthline: Benefits and Risks of Mixing Creatine and Caffeine
- Creapure: Can creatine go bad?
- Medical News Today: When is the best time to take creatine for muscle growth?
- iHerb Blog: A Doctor Debunks 16 Health Myths About Creatine
- RAW Nutrition: Unveiling the Best Things to Mix with Creatine
- Mayo Clinic: Creatine
- Quora: Will mixing creatine monohydrate with warm or hot water spoil it?
- Wellness Hub: Creatine Myths Busted: Separating Fact from Fiction for Optimal Performance
- Healthline: When Is the Best Time to Take Creatine?
- QNT: 10 Expert Tips to Maximize the Effectiveness of Creatine
- NDL Pro-Health: How to take creatine to maximize its benefits
- Creapure: How should I take creatine?
- The Protein Works: How To Take Creatine Powder and What To Mix It With
