Yes, And Here's What to Know: Is There a Drink With Creatine in It?

October 8, 2025 •

4 min read

According to WebMD, people spend millions of dollars every year on creatine supplements, often available in powdered or liquid form. When considering these options, a common question arises: is there a drink with creatine in it? The short answer is yes, with options ranging from convenient, ready-to-drink beverages to versatile powders you can mix yourself.

Quick Summary

Creatine is available in various beverage forms, from commercially prepared sports and recovery drinks to powdered supplements for custom mixing. This guide outlines the different types of creatine drinks, their pros and cons, and key factors like absorption and dosage for maximizing benefits.

Key Points

Pre-made drinks are available: Ready-to-drink options like LIFEAID FITAID RX and Powerade Ultra offer convenience, often combining creatine with electrolytes and BCAAs.
Powders are the most common form: Creatine monohydrate powder is highly popular and allows for precise dosage control by mixing it into various liquids.
Customize your own drink: You can mix creatine powder with water, fruit juice, or protein shakes to create a personalized supplement drink.
Absorption can be enhanced: Taking creatine with carbohydrates or electrolytes can optimize its absorption into muscle cells.
Consistency matters most: For the best results, consistent daily intake of creatine is more important than the exact timing of consumption.
Consider the cost and convenience: Choose between the higher cost and convenience of pre-made drinks and the lower cost and customization of powder mixes based on your priorities.

The Rise of Ready-to-Drink Creatine Beverages

For those seeking ultimate convenience, ready-to-drink (RTD) beverages formulated with creatine have become increasingly available in the sports nutrition market. These options eliminate the need for measuring powders and are perfect for a quick, on-the-go boost before or after a workout.

Prominent examples include products like the LIFEAID FITAID RX Recovery Blend and Powerade Ultra. These drinks often combine creatine with other beneficial ingredients, such as:

Electrolytes: To support hydration and mineral balance.
BCAAs (Branched-Chain Amino Acids): To aid in muscle recovery.
Vitamins: Such as the B-complex vitamins for energy metabolism.

Some manufacturers, like Createa, are even experimenting with new concepts for creatine beverages that offer both physical performance and cognitive benefits. While convenient, these pre-made drinks may offer less control over the exact dosage and ingredient combination compared to mixing your own from powder.

Mix Your Own: The Versatility of Creatine Powders

The most popular and extensively researched form of creatine supplementation is powder, specifically creatine monohydrate. This form is incredibly versatile and allows users to tailor their intake precisely. Since creatine monohydrate is water-soluble, it can be easily dissolved into a variety of liquids.

When creating a custom creatine drink, you have a range of liquid bases to choose from:

Water: A simple and effective base for dissolving creatine.
Fruit Juice: Mixing with a carbohydrate-containing drink like orange juice can optimize absorption due to the insulin response.
Protein Shakes: A popular post-workout option, combining creatine with protein and carbohydrates.
Electrolyte Drinks: Combining creatine with electrolytes can enhance absorption and hydration.

It's also possible to create delicious homemade concoctions, like a creatine-infused lemonade, by mixing the powder with water, lemon juice, and a sweetener.

Types of Creatine Drinks

Creatine can be delivered in a variety of liquid forms, each serving different purposes. Understanding the distinctions can help you make an informed choice for your fitness goals.

Creatine-Infused Sports and Recovery Drinks

These are the pre-made beverages found in stores. They are designed for convenience and often include a blend of ingredients targeting hydration, performance, and recovery. Examples include certain electrolyte drinks and specialized recovery blends.

Creatine-Fortified Pre-Workout Mixes

Many powdered pre-workout formulas include creatine as one of their active ingredients. While convenient, some formulas may contain a lower dose (e.g., 1-2g) than the recommended daily maintenance dose (3-5g). If your pre-workout has an insufficient amount, you may need to supplement separately to meet your needs.

DIY Creatine Shakes and Smoothies

This method involves adding creatine powder to your preferred beverage base. This gives you complete control over dosage, ingredients, and flavor. It's a cost-effective and highly customizable option for those who prefer to build their own supplement stack.

Pre-made vs. DIY Creatine Drinks: A Comparison


Feature	Pre-made Drink	DIY Powder Mix
Convenience	High; simply grab and go.	Low; requires mixing and preparation.
Dosage Control	Low; fixed dose determined by the manufacturer.	High; you control the exact amount of creatine per serving.
Cost	Typically higher on a per-serving basis due to packaging and added ingredients.	Lower cost per serving, especially for bulk creatine monohydrate powder.
Ingredients	A fixed blend of ingredients, including electrolytes, BCAAs, and flavorings.	You choose all ingredients, allowing for a personalized stack.
Flavor Customization	Limited to the specific flavors offered by the brand.	Highly customizable by mixing with different juices, shakes, or smoothies.

Key Considerations for Creatine in Drinks

Beyond simply knowing that drinks with creatine exist, a few important factors can influence your choice and results.

Absorption and Effectiveness

Optimizing Absorption: Combining creatine with carbohydrates or electrolytes can help improve absorption. Sodium, for instance, aids in the transport of creatine into muscle cells.
Monohydrate's Effectiveness: While other forms of creatine exist (e.g., salts, buffered forms), creatine monohydrate remains the most studied and proven effective.
Solubility: Creatine monohydrate powder does not dissolve perfectly in cold water, though heat can improve its solubility. Stirring thoroughly or mixing with warmer liquids can help avoid a gritty texture.

Dosage and Timing

Loading vs. Maintenance: Some people start with a loading phase (e.g., 20g per day for 5-7 days) to saturate their muscles, followed by a maintenance phase (3-5g per day). Others skip the loading phase and go straight to maintenance.
Consistency is Key: The benefits of creatine depend more on consistent, daily intake than on precise timing around workouts. Regular supplementation ensures your muscle creatine stores remain elevated over time.

Potential Side Effects

Water Retention: Creatine draws water into muscle cells, which can initially cause some water retention and slight weight gain (lean body mass).
Other Mild Effects: Some users may experience minor side effects like bloating, but these are often temporary or dose-dependent. Taking creatine with enough water is always recommended.

Conclusion: Choosing the Right Creatine Drink for You

For those wondering, "Is there a drink with creatine in it?", the answer is a resounding yes, and the choice comes down to personal preference and priorities. For maximum convenience and a fixed blend of recovery ingredients, pre-made drinks are an excellent choice. For those who want control over their dosage, cost, and ingredients, mixing a high-quality creatine powder into a beverage of their choice remains the most popular and versatile option. Regardless of the form, consistency is the key to unlocking creatine's potential for enhanced strength, performance, and recovery. Before starting any new supplement regimen, it's always wise to consult a healthcare professional to ensure it aligns with your specific health needs.

Mayo Clinic provides comprehensive information on the safety and usage of creatine.

Disclaimer: Always consult with a healthcare professional before starting any new supplement, including creatine, to ensure it is appropriate for your individual health status.

Frequently Asked Questions

You can mix creatine powder into various drinks, including plain water, fruit juices (which can help with absorption), protein shakes, or electrolyte beverages.

Yes, pre-made creatine drinks can be effective, provided they contain an adequate dosage. Consistency in daily intake is more critical for maximizing muscle creatine stores than the form it is consumed in.

While some people perform a loading phase, a common daily maintenance dose of creatine is 3 to 5 grams. The amount can vary depending on individual needs and goals.

Yes, you can mix creatine with a pre-workout drink or choose a pre-workout formula that already contains creatine. However, ensure the total dosage meets your needs, as some pre-workouts contain less than the recommended amount of creatine per serving.

Yes, creatine causes muscle cells to draw in water, which can lead to initial water retention. This is a normal and expected effect of creatine supplementation and is not associated with fat gain.

While some studies suggest taking creatine post-workout might be slightly better for absorption, it ultimately matters more that you take it consistently each day to maintain saturated muscle stores. Timing is less critical than regularity.

When taken orally at appropriate doses, creatine is considered likely safe for up to five years for most people. Potential side effects can include bloating, but consistency in hydration is key. As with any supplement, consulting a doctor is recommended.