Your Creatine Guide: Mix Creatine Shake correctly (2024)

This question is often asked by athletes: Does it make sense to take the creatine supplement together with carbohydrates or is it better to avoid carbohydrates? There are some studies that could show that the absorption of creatine is favored and the glycogen content of the muscles increases when the creatine powder was consumed together with carbohydrates. It should be noted, however, that the increased insulin output does not necessarily have to come from extra carbohydrates added to the shake. You can also simply take the creatine with a normal meal – in this case, the insulin output occurs via the food. Alternatively, mixing the creatine with protein powder, Whey protein, or BCAAs would also lead to the desired insulin increase and thus improved intakes.

So the decision for extra carbohydrates is entirely up to you: if you are currently following a strict diet and want to cut calories, an extra serving of simple sugars every day certainly doesn’t make sense for you. Creatine is absorbed by your body, with or without carbohydrates.

Perhaps the easiest and most convenient way to take the supplement is to mix creatine with water and take it before your workout. You can take your daily dose of creatine with as much water as you like. If you don’t like the taste of creatine powder, just add more water to dilute it. Although this may be the most flavorless, mixing creatine with water offers a number of benefits.

Some experts warn that creatine can increase your risk for dehydration because it causes your muscles to pull water from the rest of your body. This leads to increased water retention in your muscles. However, there isn’t much evidence to support this idea. A study published in June 2017 found no link between creatine and dehydration.

To be safe, however, you should drink plenty of water when taking creatine and avoid working out in high heat to prevent dehydration. In addition, taking creatine with several glasses of water before or after your workout is important to ensure you stay hydrated as you sweat during your workout.

Creatine supplements are now also optionally available with different flavors. Thus, you can mix the powder with neutral water and still get a delicious shake to your taste.

A creatine shake with water is too boring for you and not your taste? Then try a creatine mix with different types of juices and smoothies to not only get a strength boost, but also absorb some important carbohydrates and nutrients.

It’s best to mix creatine powder with a juice that’s fresh and has no added sugar. These days, it’s easy to find cold-pressed juices that can give you the vitamins and minerals of fresh fruits and vegetables without the unnecessary added sugar of pre-made juices. Whether you get fresh juice from the store or make it at home with a juicer or blender, the juice for the creatine blend should contain plenty of vitamins and minerals.

However, it’s important to remember that juice also has some drawbacks. It contains less fiber than the whole fruit or vegetable and often has a higher sugar content than a single fruit, with the ability to raise blood sugar levels.

For those who are watching sugar in their diet, it may be better to eat whole fruits and vegetables instead of getting the sugar compact in a drink. In addition, juices tend to be less filling than whole fruits and vegetables, which can lead to hunger if this is your only meal. Smoothies can also be high in sugar, especially if you bought the smoothie in advance or ordered it from a restaurant. To be safe, it’s best to blend the smoothie for your creatine shake at home.

By the way, the fact that creatine converts to creatinine when mixed with acidic juices and is therefore ineffective is false and just a fitness myth!

Pure creatine monohydrate to dissolve in water, juice, etc.DMAA