Should You Mix Creatine Monohydrate with Milk? What You Need to Know
Mixing Creatine Monohydrate with Milk ?
One of the most common ways to boost muscle building and recovery is by consuming creatine monohydrate with milk.
Creatine with Milk Benefits
Whereas milk contains plenty of protein, carbohydrates and is rich in calcium and vitamin D which is an important thing for maintaining a healthy immune system, creatine is a popular supplement for building muscle and strength.
- The combination of the two produces a synergistic effect that may help with muscle growth and recovery more than if you simply took creatine and water by itself.
- The protein in milk is going to help repair and build those muscle fibers back up after exercise while the carbs are going to help replenish glycogen stores, making it ideal post-workout.
- In addition, the fat found in milk can slow down digestion a bit, helping to keep creatine in the bloodstream for a longer period of time, potentially offering some benefit.
- Creatine may be even more beneficial in combination with milk, as studies have shown that the lactose in milk can increase muscle creatine uptake due to its ability to stimulate insulin.
The protein in milk doesn’t mess with creatine absorption and it might even give it a boost by helping muscle repair and growth.
| Nutrient | Amount in 1 Cup (240 ml) of Milk |
|---|---|
| Protein | 8g |
| Carbohydrates | 12g |
| Fat | 8g |
| Calories | 150 |
Creatine with Milk Side Effects
- If you’re lactose intolerant or have issues with dairy, taking your creatine with milk could cause discomfort, in which case a plant-based milk alternative such as almond, cashew, or oat milk—even juice—could be better.
- Mixing the Creatine with Milk will add calories to the total count and also some extra fat, which is not something we are looking for if we want to cut or maintain our weight.
Whether creatine and milk is the best choice for you would depend on your objectives and your personal response to dairy products.
Creatine Dissolution and Consumption
Creatine monohydrate doesn’t completely dissolve in any liquid, including milk. It tends to settle at the bottom of your glass.
This doesn’t affect its effectiveness, but give it a quick stir before drinking to mix it back in (Get Swoly).
| Method | Dissolution Rate |
|---|---|
| Water | Moderate |
| Milk | Moderate |
| Fruit Juice | High |
How you take creatine is up to you and your dietary needs. Creatine with milk works great, but if you’re lactose intolerant, water or fruit juice might be better options.
The key is consistency, most athletes stick to 5 grams daily. Some start with a loading phase, taking a higher dose for the first week. For more on starting your supplementation, check out our guide on creatine first week.
By getting the hang of mixing creatine with milk, you can make choices that fit your diet and fitness goals.
For more info on creatine, like its impact on the liver or its safety, explore our resources.
Why Consider Creatine ?
Creatine is a natural compound your body makes, and you can also get it from foods like beef, chicken, milk, seafood, and cheese (Gainful). It helps produce ATP (adenosine triphosphate), which is basically the energy currency for your cells.
Taking creatine supplements can give you a bunch of benefits:
- Bigger Muscles: Creatine helps you lift heavier and train harder, which can lead to muscle growth.
- More Strength: It boosts your strength, so you can crush your workouts.
- Better Endurance: Creatine keeps your muscles fueled during long exercise sessions.
- Improved Performance: By topping up ATP levels, creatine gives you energy for both workouts and recovery.
Creatine isn't just for bodybuilders. It's great for anyone who hits the gym, runs marathons, or even just wants to stay fit.
What are The Types of Creatine ?
There's more than one type of creatine out there, each with its own perks. Here's a quick rundown:
| Type of Creatine | What's the Deal? |
|---|---|
| Creatine Monohydrate | The OG of creatine. It's well-researched, effective, and won't break the bank. |
| Creatine HCL | This one dissolves better in water, which might mean better absorption and less stomach trouble. Good if monohydrate makes you bloat. |
| Buffered Creatine | With a higher pH, this type is supposed to break down less in your stomach, making more available for your muscles. |
| Creatine Ethyl Ester | Claimed to absorb better, but the jury's still out on that. |
| Creatine Nitrate | Combines creatine with nitrate, which might boost blood flow and give you a better muscle pump during workouts. |
Knowing the benefits and types of creatine can help you pick the right one for your needs.
For more on how creatine works and its safety, check out our articles on creatine bioavailability and creatine monohydrate is it safe.
What is Creatine Monohydrate?
Creatine monohydrate (CrM) is the go-to supplement for anyone serious about their fitness. It's the most researched and effective form of creatine out there.
When you take it, your blood, muscle, and tissue levels of creatine and phosphocreatine (PCr) shoot up by 20-40%. This boost helps you crush high-intensity workouts and see better results from your training.
Is Creatine Safe and Effective?
How Well Does Your Body Absorb Creatine?
Creatine monohydrate (CrM) is the go-to form of creatine for anyone looking to boost their workout game.
- According to NCBI, CrM is almost entirely absorbed by your body, meaning nearly all of it gets used or flushed out.
This high absorption rate ensures that the creatine you take actually helps your muscles and improves your performance during intense workouts.
- Research shows that taking CrM, especially with carbs or proteins, can bump up creatine and phosphocreatine (PCr) levels in your blood, muscles, and tissues by 20–40% (NCBI).
This boost helps you produce more energy during high-intensity activities, making CrM a favorite among athletes and fitness guys.
How Stable is Creatine?
Creatine monohydrate isn't just effective; it's also stable, especially in powder form.
- According to NCBI, CrM doesn't break down into creatinine over time, even in hot conditions. This stability means your creatine stays effective, making it a reliable supplement.
However, CrM isn't as stable when mixed with liquids. It tends to turn into creatinine, especially if the liquid is acidic or warm.
This conversion can make the creatine less effective if you leave it mixed for too long. So, it's best to drink your creatine mix, like a shake, right after you make it to get the most out of it.
When looking at other forms of creatine, most are either less absorbable, less effective, pricier, or not well-studied for safety and effectiveness. Claims that other forms of creatine are more stable or better absorbed than CrM don't hold up (NCBI).
Based on absorption and stability, creatine monohydrate is the best choice for anyone looking to improve their workout performance and muscle growth.
If you have specific health concerns, like creatine and diabetes type 1 or creatine and gout, it's always a good idea to talk to a healthcare professional before starting any new supplement.
