You Mix Creatine With Milk

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You Mix Creatine With Milk

 Should Creatine Be Taken With Milk Or Water?

When it comes to muscle gain, creatine is probably one of the most lauded and preferred supplements. If you are training for hypertrophy and want to gain the most lean muscle in the shortest amount of time, creatine is going to be your best friend.

For those who are just getting started, it is natural to have a lot of questions before committing to this muscle gain supplement.

The best way to drink Creatine may be at the top of this list, as you are torn between taking Creatine with milk or water. What about the drink's temperature?

There are numerous forms of Creatine available in supplements; which should you choose, and does this influence your solvent selection? Does the choice of solvent affect the efficacy of Creatine in producing the desired results?

In this article, we will discuss taking creatine and its various benefits, as well as answer all of your questions about the best way to drink creatine.

What exactly is Creatine?

Creatine works as an energy booster, providing your body with the energy it needs for intense workouts, sports, and other high-energy activities. It promotes muscle growth and is an excellent supplement for those pursuing hypertrophy.

So, what exactly is Creatine? It is a nitrogenous organic acid that is synthesized naturally in the liver and kidneys of vertebrates, including humans.

In the muscle and brain tissues, it recycles Adenosine Triphosphate (ATP), which is essentially our energy currency. Creatine is a substance that is stored in our bones.

Why Do You Need Creatine?

Creatine is a popular muscle building supplement used by those training for hypertrophy, athletes, and bodybuilders, and is frequently combined with whey protein.

Aside from its accessibility and relative affordability, what makes creatine so popular?

Some of the most coveted fitness goals are lean muscle growth and increases in speed, strength, energy, and endurance.

Creatine aids in all of these goals. It also allows your muscles to recover from strenuous workouts faster. This is especially useful when performing high-intensity activities in short bursts, such as sprinting or lifting weights, to provide a temporary boost in speed and energy.

Creatine can also improve cognitive function and aid in the treatment of diseases caused by weakened muscles, such as heart failure, Huntington's disease, and neuro-muscular disorders like muscular dystrophy.


What Creatine Supplement Should You Choose?

Creatine supplements are constantly evolving and being updated to ensure that they are the most effective and adaptable to different body types. Creatine Monohydrate, micronized Creatine, conjugated Creatine, buffered Creatine, Ethyl Ester Creatine, Tri-Creatine Malate, and liquid Creatine are the seven types of Creatine available in supplements.

Micronized Creatine Monohydrate is the best Creatine supplement on the market right now. It has improved solubility and absorption, requires a low dose, and provides the necessary energy and endurance boost.

Other viable Creatine forms include Tri-Creatine Malate and Ethyl Ester Creatine, but I would avoid liquid Creatine.

Liquid Creatine is a liquid form of Creatine that was popular back in the day because it did not require a loading phase and could be consumed consistently for longer periods of time without breaks.

However, because it is not a very stable formula and is not as effective for muscle growth, it has fallen out of favor.

Micronized Creatine Monohydrate: What Is It?

Creatine Monohydrate, the purest form of Creatine, contains one molecule of water for every molecule of Creatine in the compound. The fact that it is water-bound increases its purity factor, and given the extensive research backing this variant, Creatine Monohydrate is without a doubt the most dependable.

If you want to improve your athletic performance, this form of Creatine is your best bet. Creatine Monohydrate can also help you gain muscle mass, increase your speed, and improve your strength.

Creatine Monohydrate is typically consumed in two stages. For the first five days, 4-5 doses of Creatine Monohydrate are administered. Following that, the regular phase begins, in which you take a single dose every day. 5 grams of Creatine Monohydrate are contained in one dose.

The smaller the particles, the more soluble they are, is basic science. Micronized Creatine contains smaller particles than regular Creatine and is thus more soluble. However, if you are consuming micronized Creatine, you must be careful to stay hydrated.

The Best Way to Consume Creatine

Now that you know what a powerful supplement Creatine is and its numerous benefits, the question of how to consume it arises. There has been a lot of research done on the subject, and there is an ongoing debate in the fitness community about the best way to consume Creatine.

Creatine supplements are typically mixed with high sugar drinks or juice to allow the simple sugars to raise insulin levels and make the Creatine more absorbable.

Can Creatine Be Mixed With Milk?

If you are on a no-sugar diet, milk is a great alternative, and as long as you are not lactose intolerant, there is no reason why you cannot mix Creatine in milk.

Creatine is more easily absorbed by your muscles when combined with simple carbs. Lactose, the natural sugar found in milk, is a simple carbohydrate, so taking Creatine with milk definitely increases its absorbability.

Water and Creatine Monohydrate

If you are lactose intolerant and want to avoid sugars, simply mix Creatine with regular or sparkling water.

In fact, consuming Creatine requires you to drink significantly more water than usual because it dehydrates you. Creatine Monohydrate in water is thus an excellent choice!


Is temperature a factor?

The temperature of the solvent to be used with Creatine is frequently debated. However, the idea that hot or warm solvents increase Creatine absorption in your body is a myth.

Yes, your Creatine supplement may be slightly more soluble in a warm drink, especially if it is Creatine Monohydrate, but this has no effect on its actual absorption into your muscles. Creatine dissolves slightly slower in cold water or a cold drink, but bioavailability remains greater than 95%.

You may experience mild stomach discomfort if your Creatine supplement is of poor quality. In this case, combining it with slightly warm water may be beneficial. Aside from that, the temperature of your solvent has no discernible effect on the effectiveness of your Creatine supplement.

Dosage Recommendation

A standard 5 gram Creatine dose should be mixed with 200-250 ml of solvent. However, during the loading phase, you would need to consume 4 or 5 doses per day. This is usually done for the first 5 days after adding Creatine Monohydrate supplements to your diet.

Drink plenty of fluids after taking Creatine to stay hydrated, as it is a diuretic and can dehydrate you.

Can Creatine be combined with Milk and Protein?

Taking creatine with milk and protein is completely safe. If you want to take creatine after working out, mixing it with whey protein is a good way to get both supplements in and reap the benefits of both.

Can Creatine be taken with milk?

Taking creatine with milk before or after a workout is completely safe. As long as you are not lactose intolerant, taking creatine with milk has no negative side effects.

Is Creatine soluble in milk?

Creatine does not dissolve completely in milk or water. Some of the creatine may settle to the bottom of the glass of water and milk. It is recommended to mix creatine thoroughly and drink immediately rather than waiting.

Last Word

Among the Creatine supplement forms available, I would recommend micronized Creatine Monohydrate due to the vast amount of research backing it. It is by far the most dependable and effective Creatine supplement available.

If you want the simple carbs to contribute to that insulin spike, take Creatine Monohydrate with high-sugar drinks like Gatorade, juices, or even milk.

Many fitness enthusiasts, however, prefer to avoid sugar in their diet. Despite its lower sugar content, milk can cause gastrointestinal issues such as stomach aches or rumbling, and it is definitely not recommended if you are lactose intolerant.


Water is an excellent substitute, and you will reap the benefits of Creatine with minimal side effects.

Avoid using caffeine as a solvent for your Creatine supplement because the diuretic property can cause dehydration, which is already a problem with Creatine. Caffeine, on the other hand, has no effect on the actual storage or absorption of Creatine into your muscles.

To make the process more palatable and enjoyable, try mixing Creatine supplement in yogurts, smoothie bowls, warm green tea, lemonades, or whey protein shakes.

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