You can mix creatine with a variety of liquids including water and juice products. Because manufacturers produce creatine in a variety of ways using different flavoring agents, in many ways the best liquid to mix with creatine is a personal preference based on taste. However some science backs the use of sugar-based liquids to support your body's absorption of creatine. As a health supplement, speak with a medical professional prior to consuming any creatine supplement.
Using Juice
Your body can absorb creatine 60 percent more effectively when combining creatine with simple sugars, According to the book "Creatine and Creatine Phosphate: Scientific and Clinical Perspectives. One of the most effective liquids is grape juice. Grape juice not only masks the taste of creatine, it is also naturally rich in glucose and simple sugars. When combining sugar with creatine, only fast acting sugars will facilitate your body's absorption of the creatine. This process works by triggering your body's release of insulin, a hormone that helps glucose get into your cells. This same transport mechanism also helps creatine enter your cells.
Water and Sports Drinks
Water is another liquid recommended to mix with creatine. However, according to the book "Essentials of Creatine in Sports and Health," water is not the most effective way to utilize creatine supplements. Sports drinks are another type of liquid commonly mixed with creatine. However, this book also states that sports drinks are not a good option to mix with creatine. Sports drinks contain many other ingredients that may hinder your body's ability to absorb the creatine. If you do choose to mix creatine with a sports drink, use a powdered sports drink mix combined with water. This will allow you to use the sugars that are in the mix without some of the other ingredients found in bottled sports drinks.
Effect of Creatine
Creatine can improve performance associated with certain types of exercises, according to the book "Essentials of Creatine in Sports and Health." Creatine increases the production of adenosine triphosphate, an energy source in your body. Exercises such as weightlifting that require explosive periods of activity benefit the most from the use of creatine. ATP levels in your body remain at high levels when you take creatine, reducing the speed at which you tire during periods of physical activity. Further, creatine can reduce lactic acid, an energy waste byproduct that causes muscle fatigue.
About Creatine
In your body, creatine leads to the increased production of ATP. ATP derives from nitrogen and provides energy to your nerve cells and muscles. Your liver naturally produces creatine and then stores most of the unused creatine in your skeletal muscles with the remainder of the creatine stored in your brain, heart and testes. After your body uses creatine, your body converts the amino acid into a waste product called creatinine. Your body then excretes the creatinine though urine.
References
- "Essentials of Creatine in Sports and Health"; Jeffrey R. Stout , Jose Antonio and Douglas Kalman; 2010
- "The Ultimate Creatine Handbook"; Joseph A. Debe and Donna Caruso; 2003
- "Creatine and Creatine Phosphate"; Michael W. Conway and Joseph F. Clark; 1996
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