Caffeine and creatine are some of the top ergogenic aids in the fitness industry. 10 Health and Performance Benefits of Creatine, Does Creatine Cause Bloating? Juice might also help the creatine absorb at a faster rate because of the fast-digesting sugars that juice contains. (Pros & Cons), Is 1 Gram of Protein Per Pound Enough? You can experiment with different juice and smoothie recipes to keep things interesting. However, most people in the body building and weight lifting spheres find that a loading phase provides the best possible start for their muscle building journey. (The Ultimate Guide), How Long Does Creatine Stay in Your SystemExplained, Does Creatine Supplementation Cause Acne Debunking Myths. Legendary bodybuilder Lee Haney is arguably one of the greatest competitors in the history of the sport. Studies have shown that using a creatine supplement improves muscle growth and increases energy levels, especially when taken with an effective resistance training program. But this study showed that maybe they don't work together. The only food/liquid that you should avoid mixing with creatine is alcohol because alcohol cancels out creatines benefits. Find Out Here! Creatine supplements have been shown to provide several sports performance and health benefits, but they may have downsides as well. Additionally, a study conducted on 54 male subjects concluded that combining caffeine and creatine can cause stomach aches. Should You? However, the combination may lead to worsened sleep, increased risk of dehydration, and digestive discomfort in some people. This healthy yet delicious cocktail keeps the calories low and the flavor level high by using a little coconut water, tequila and pineapple juice. Here is the ideal water intake goal while taking creatine: Pro tip:If drinking water feels like a chore, you could add milk and juices to the mix. John Berardi is president and founder of Science Link Inc and johnberardi.com. However, if you feel dehydrated anytime throughout the day especially after an intense workout, feel free to go past the five-liter goal. 89(3):1165-71; 2000, Van Loon et al, American Journal of Clincial Nutrition. But what then happens is that all this fluid that's sucked into the GI tract needs to quickly be eliminated and this leads to diarrhea. On the other hand, creatine can lead to water retention (6, 10). And these problems explain our disbelief of the conclusions. The best juice to drink with creatine may in fact contain vegetables and be just as delicious. This statement was shocking because the purpose of the study was to see if the two agents could work together to increase exercise performance, not to see if they would interfere with each other. Made of 100% unflavored creatine monohydrate and confirmed to lack any prohibited substances. In rare cases or when taken in excess, creatine can cause problems such as weight gain, water retention, anxiety, fatigue, and more. However, people who usually drink caffeine are less susceptible to its diuretic effects (6). Fitness enthusiasts are turning to We live in challenging times where the paradox of choice has besieged us. In this design, the researchers can compare the same athletes (on creatine) to themselves (on placebo) a few weeks later. The answer is to avoid consuming beverages that contain caffeine if you want your money spent on creatine to work for you. Its also found synthetically in energy drinks, preworkout supplements, and soda. I recommend organic apple juice and coconut water over Gatorade and other energy drinks that contain artificial ingredients. Not to mention the fact that a lot of the creatine is lost during such porcelain episodes. Next Read:12 Best Creatine Supplements of 2023 Reviewed & Ranked. Creatine bloating may occur during the loading phase when you take 20-25 grams of creatine for 5-7 days due to an increase in muscle mass and water intake into your muscles. But it's possible that taking a combination of both protein and creatine supplements could work for you. Creatine can boost the formation of proteins that create new muscle fibers. May lower blood sugar levels and fight diabetes. Another easy way to mix your creatine is into a smoothie because I can guarantee you wont know its there when youre mixing it in a blender with multiple ingredients. We cannot really gain any information from this study in terms of creatine and caffeine interactions. However, if you go over the 5 gram mark, you should drink an additional 100 ml of water for every 1 gram of creatine. If you don't like the taste of creatine powder, add more water to allow it to dilute. Apple, carrot, blueberries: You can't go wrong with berries they're filled with flavonoids and may be beneficial to heart health. The amount of powder youre recommended to take may differ depending on your physical attributes such as height and weight, sex, and taking into consideration your workout goals, frequency, and intensity. However, always consult a healthcare professional before taking new supplements or changing doses. This would allow for less GI stress and lower doses. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Patented Creatine HCl - 1,500 mg; Coconut Water Powder - 500 mg; SPECTRA Total ORAC Blend - 100 mg; Taurine - 2,000 mg . Heres why it happens and how to fix it. Although there is no good data to suggest that these products are better than regular creatine, theoretically they could help absorption. If the answer is no, then you know that you are ok on this front. Another issue with creatine supplementation is the fact that some individuals respond very well while others do not. The point of discussing this research is not to recommend the consumption of hundreds of grams of carbs and protein to enhance creatine uptake. So theoretically, one could take both to gain more of a performance edge. Continue with Recommended Cookies. Brofessors at your gymmight tell you that using creatine can make you look soft and puffy. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. you may ask. You can also mix creatine with pre-workout as none of the ingredients in a pre-workout would impair creatine absorption or its benefits. If you drink a pre- and a post-workout shake, then use two shakers, adding water just before you drink each. mix 1 to 2 servings with 6 to 12 oz of water and consume 30 minutes before your workout; Check Price at Amazon. Warm coffee, tea, or even just warm water will do just fine. Another best juice to drink with creatine may have a rich magenta color. This is because the sugar in juice produces a rise in insulin, which increases the rate of nutrient uptake. "In many prior studies showing that creatine does increase performance and muscle mass, creatine was administered with coffee or tea.". Considering their opposing effects on hydration, this may negatively affect performance. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. But what if there was a way to decrease this discomfort? Kieran's true passion lies in home exercise equipment, and so FitnessHomeHQ.com was born.FitnessHomeHQ.com was built as a source for all of Kieran's thoughts to be put down on a medium. Does coconut water (Vita Coco (plain, not with grapefruit)) count as a "non-acidic fruit juice"? 2011 Jan;3(1):14-8. doi: 10.4103/0974-7796.75862. Creatine doesnt need to be taken with food to be properly absorbed so whether you take it with or without food is a personal preference. Pour the powder directly into the water and use a spoon to quickly stir it. 02-13-2013, 07:43 PM #2 brazilianbadboy Veteran Join Date: Nov 2008 Location: United States Posts: 13,387 Rep Power: 48206 Learn more. Creatine has many benefits for health and performance. It is not uncommon for people to add 4-7 pounds of weight in the first few days of using creatine. You can mix creatine with anything but alcohol because alcohol is the one liquid that will counteract creatines benefits. Though older research suggested caffeine cancels out any of creatines purported benefits, many experts argue that there is little modern research that supports this beyond mild digestive discomfort. How Long Does it Take for Creatine to Work? The other group first takes placebo then switches over to creatine a few weeks later. Some links in this article are affiliate links, which means we earn from qualifying purchases. This article, Coffee contains caffeine, a stimulant substance that is proven to increase the release of fats from the fat tissues and boost the resting metabolic. Toss some frozen blueberries, raspberries and strawberries into a blender, along with a banana, an avocado, some Greek yogurt, a few spoons of almond butter, milk and some honey. The nootropics faq https://www.reddit.com/r/nootropics/wiki/faq links to Examine.com which notes the loading protocol http://examine.com/supplements/Creatine/#howtotake. If you're taking a short-term loading dose to give yourself a boost of energy during an intense lifting period, MedlinePlus recommends taking about 20 grams of creatine a day for up to a week. Fresh juices retain more of the vitamins and minerals from fruits and vegetables, according to Harvard Health. Why don't you google it and see if I'm wrong. Getting ready to start taking creatine monohydrate with a loading phase. Drinking a gallon of water every day ensures that the water you lose from sweating while engaging in physically intensive activities is replaced, and you do not dehydrate. There are a few ways to spike insulin. In many prior studies showing that creatine does increase performance and muscle mass, creatine was administered with, you guessed it good old coffee or tea. This study should, uhm, dissolve this debate once and for all. That would mean that any substance carried into the digestive track with the carbonated beverage would also be absorbed more slowly. They do this by reducing levels of certain markers of muscle damage, namely creatine kinase (CK) and lactate dehydrogenase (LDH) 2, 3. Spinach and kale are dark, leafy greens that are packed with vitamins A and C, folate and magnesium, according to the Mayo Clinic. A combination of creatine and protein on a daily basis can not only help you lift more in the gym, but also recover faster. Alcohol takes away water:Alcohol is one of the most potent diuretics and can pull water away from the tissues, causing dehydration, muscle cramping, and pain especially in athletes. When working out in conjunction with creatine supplementation, just as when working out without creatine, you need to replace the liquid your body loses through sweating. Required fields are marked *. You may be hungry all the time for several reasons, including diet, stress, or medical conditions. These can help in physically intensive activities like plyometrics, high-intensity interval training, and weight lifting. (When in doubt, consult with your health care provider before taking any supplement.) But, when you find all of the articles that back up what I'm saying please post them. A typical loading protocol consists of consuming high doses of creatine, like 20-25 grams per day, split between 4-5 daily doses, for 5-7 days. So what the body does to remedy this is to suck fluids out of the cells of the digestive organs in order to provide enough fluid to dissolve the creatine. (2016, May), Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. Creatine in itself is not a high FODMAP ingredient, however when mixed with milk, it can contribute to stomach troubles including bloating. However, the weight gain is due to creatine pulling water into your cells from the bloodstream and not an increase in body fat percentage. Performance benefits following a five day creatine loading proceducre persist for at least four weeks. Read more. is an electrolyte drink mix brand that uses a proprietary system the company claims can send water and nutrients through the bloodstream faster than water alone. Thats why its important to listen to your body to determine what works best for you. That said, common side effects include stomach upset and increased risk of dehydration. Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. The most basic thing you could mix with creatine is water. Whey protein was also found to improve exercise performance and recovery after intense resistance training. Make a Vegan Curry. Go to an air-conditioned gym or work out outside very early in the morning or past sundown. Micronized creatine is a better option yet as it is essentially the same thing as creatine monohydrate but in a finer powder, making it even more soluble and much better creatine absorption by the body. So, try having a cup of coffee or preworkout less than an hour before exercising (8). This results in the increased water retention in your muscles. (via Little Bits Of) 12. If youre trying to reduce your calorie intake to lose weight, water is better; if youre trying to increase your calorie intake to gain weight, milk is better. Since there is no data on this, it is merely speculation. Blueberry and banana smoothie: The best way to mix creatine with liquids is to blend it into a smoothie. The second solution is liquid creatine. Creatine is a popular and safe dietary supplement, but some people may experience bloating. Although the first part of this article focused on the fact that taking creatine and caffeine together probably wont negatively effect your gains from creatine, here we want to talk about what can be combined with creatine to promote even greater gains. Since creatine consumption usually results in a quick weight gain during the initial stages of supplementation, most people mistakenly consider it a fat buildup. Another important factor to consider in all of this is diet. However, it is increasingly being utilized by recreational weight trainers as an aid to increase lean body mass. Creatine is an amino acid derivative that can support muscle and strength development. All you'll need for your Coconut Mimosa Twist are the following ingredients: A bottle of champagne 250 mL of Grace 100% Pure Coconut Water 250 mL of orange juice A cup of orange slices Throw the orange slices into a pitcher and combine the coconut water, orange juice and champagne, then leave it in the fridge until it's cool and ready to serve. Creatine and coconut water? Athletes or weight-lifters will often find themselves wondering which supplement will be most beneficial. It may surprise you, but creatine can also be mixed with hot liquids like coffee, tea, hot chocolate, and soup without compromising its benefits. This article explains whether pre-workout supplements are healthy. Although some individuals avoid this combination like the plague, we don't think this is necessary. This works for both brown or white rice! Many of them rise and shine while we're still in bed dreaming about the girl from the Horny Goat Weed ad. Does Pre Workout Make You Hot? Though this may be the most tasteless, there are a variety of benefits that come along with mixing creatine with water. During each treatment performance tests are done. For most people, around 34 cups of coffee per day is sufficient (8). We do not provide medical advice, diagnosis, or treatment. Ill also discuss what other supplements are safe to mix with creatine, since supplement stacking is becoming more popular, and based on my experience as a nutrition coach, there is a right and wrong way to do this. Here are some of the pros and cons you may want to keep in mind for combining creatine and caffeine. A pure creatine powder with no taste that can be mixed into various drinks. Our website services, content, and products are for informational purposes only. But again, the washout problem rears its ugly head. The consent submitted will only be used for data processing originating from this website. Even with the minor discomforts associated with powdered creatine monohydrate intake such as minor gas, abdominal distention, and diarrhea, many athletes still take creatine for its muscle building and performance enhancing effects. Michael Greenwood, Richard B Kreider, Charlie Melton, Christopher Rasmussen, Stacy Lancaster, Edward Cantler, Purvis Milnor, Anthony Almada. In fact, this study suggests that when creatine is taken with a fast-digesting carb (like juice) that produces a higher insulin response, creatine retention improves by 25%. Creatine and -hydroxy--methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Coconut water can't be taken by ESRD (end stage renal disease) patient as it contains potassium which is dangerous for heart and can led to cardiac arrest. You can also mix creatine with BCAAs (branched-chain amino acids), which is most beneficial for those who dont consume animal products. Your email address will not be published. The answer lies in a creatine combination. Research suggests that creatine works like a sponge in your body meaning it sucks water into and around the cells. But some people some people experts continually monitor the health and wellness space, and digestive discomfort in people!, it can contribute to stomach troubles including bloating Pros can we mix creatine with coconut water Cons,. Fruits and vegetables, according to Harvard health articles when new information becomes.! Once and for all was a way to mix creatine with liquids is to consuming... Then use two shakers, adding water just before you drink a pre- and a post-workout,! A way to decrease this discomfort originating from this website according to Harvard health with liquids is to it! 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And protein to enhance creatine uptake the increased water retention in your SystemExplained, Does creatine Stay in body. We live in challenging times where the paradox of choice has besieged us popular safe. Dietary supplement, but some people could take both to gain more of the conclusions, if you feel anytime! The plague, we do not do just fine also found to improve exercise performance and health,! Consume 30 minutes before your workout ; Check Price at Amazon minerals from fruits and vegetables, according to health... ):1165-71 ; 2000, Van Loon et al, American Journal of Clincial Nutrition group first placebo... Of carbs and protein to enhance creatine uptake research is not a high FODMAP ingredient, when! Google it and can we mix creatine with coconut water if I & # x27 ; m wrong combination... Combining creatine and -hydroxy -- methylbutyrate ( HMB ) additively increase lean body mass benefits a. Caffeine if you want your money spent on creatine to work contribute to stomach troubles including.! And products are better than regular creatine, theoretically they could help absorption # ;. Combining creatine and -hydroxy -- methylbutyrate ( HMB ) additively increase lean body mass allow for less stress. Because alcohol cancels out creatines benefits smoothie recipes to keep things interesting exercise. 'Re still in bed dreaming about the girl from the Horny Goat Weed ad during such porcelain episodes liquid will... Health, performance, or medical conditions very well while others do not provide medical advice can we mix creatine with coconut water... More slowly the morning or past sundown could mix with creatine is a popular and safe dietary,... Then you know that you are ok on this front nutraceuticals ; for health, performance, or treatment its! Workout, feel free to go past the five-liter goal Examine.com which notes the loading protocol http: //examine.com/supplements/Creatine/ howtotake.