Updated: Oct 12
Mix 5 grams of creatine with 400ml of water or juice, if you're mixing it with milk, use 440ml instead, this is because milk is only 80% water.
Because creatine monohydrate and water don't mix well, you'll need to stir it thoroughly. Warming up the water may help the creatine become more soluble and mix more easily.
It'll taste better and less grainy if you combine it with juice. Also, when taking creatine, remember to drink enough of water throughout the day since it might cause dehydration.
Water vs Juice
There is a myth that combining creatine and carbohydrates, such as a mixing it with fruit juice, will increase its absorption and effectiveness.
However, this is not true. It all comes down to your personal preference and whether you like the taste of juice. (1)
The only benefit I can see of juice being better than water is in terms of extra carbohydrates increasing your calorie intake (if that's your goal) and extra energy.
What About Mixing Creatine With Milk?
If your goal is to maximise protein and calorie consumption then mixing creatine with milk may be a good idea.
It'll help mask the taste of creatine, warming it up can also help the creatine mix better, warm milk usually tastes better than warm water too.
However, if you are aiming to lose weight then mixing it with milk may not be a good idea.
Also, bear in mind that milk is only 80% water, meaning you need to add an extra 20% in volume, this would equal 440ml.
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This evidence based analysis of mixing creatine with liquids features 1 reference, listed below.
1. Theodorou AS, Paradisis G, Smpokos E, Chatzinikolaou A, Fatouros I, King R, Cooke CB. The effect of combined supplementation of carbohydrates and creatine on anaerobic performance. Biol Sport. (2017, Jun) ✔
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