So, can you mix creatine with hot liquids? ._38lwnrIpIyqxDfAF1iwhcV{background-color:var(--newCommunityTheme-widgetColors-lineColor);border:none;height:1px;margin:16px 0}._37coyt0h8ryIQubA7RHmUc{margin-top:12px;padding-top:12px}._2XJvPvYIEYtcS4ORsDXwa3,._2Vkdik1Q8k0lBEhhA_lRKE,.icon._2Vkdik1Q8k0lBEhhA_lRKE{border-radius:100%;box-sizing:border-box;-ms-flex:none;flex:none;margin-right:8px}._2Vkdik1Q8k0lBEhhA_lRKE,.icon._2Vkdik1Q8k0lBEhhA_lRKE{background-position:50%;background-repeat:no-repeat;background-size:100%;height:54px;width:54px;font-size:54px;line-height:54px}._2Vkdik1Q8k0lBEhhA_lRKE._1uo2TG25LvAJS3bl-u72J4,.icon._2Vkdik1Q8k0lBEhhA_lRKE._1uo2TG25LvAJS3bl-u72J4{filter:blur()}.eGjjbHtkgFc-SYka3LM3M,.icon.eGjjbHtkgFc-SYka3LM3M{border-radius:100%;box-sizing:border-box;-ms-flex:none;flex:none;margin-right:8px;background-position:50%;background-repeat:no-repeat;background-size:100%;height:36px;width:36px}.eGjjbHtkgFc-SYka3LM3M._1uo2TG25LvAJS3bl-u72J4,.icon.eGjjbHtkgFc-SYka3LM3M._1uo2TG25LvAJS3bl-u72J4{filter:blur()}._3nzVPnRRnrls4DOXO_I0fn{margin:auto 0 auto auto;padding-top:10px;vertical-align:middle}._3nzVPnRRnrls4DOXO_I0fn ._1LAmcxBaaqShJsi8RNT-Vp i{color:unset}._2bWoGvMqVhMWwhp4Pgt4LP{margin:16px 0;font-size:12px;font-weight:400;line-height:16px}.icon.tWeTbHFf02PguTEonwJD0{margin-right:4px;vertical-align:top}._2AbGMsrZJPHrLm9e-oyW1E{width:180px;text-align:center}.icon._1cB7-TWJtfCxXAqqeyVb2q{cursor:pointer;margin-left:6px;height:14px;fill:#dadada;font-size:12px;vertical-align:middle}.hpxKmfWP2ZiwdKaWpefMn{background-color:var(--newCommunityTheme-active);background-size:cover;background-image:var(--newCommunityTheme-banner-backgroundImage);background-position-y:center;background-position-x:center;background-repeat:no-repeat;border-radius:3px 3px 0 0;height:34px;margin:-12px -12px 10px}._20Kb6TX_CdnePoT8iEsls6{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin-bottom:8px}._20Kb6TX_CdnePoT8iEsls6>*{display:inline-block;vertical-align:middle}.t9oUK2WY0d28lhLAh3N5q{margin-top:-23px}._2KqgQ5WzoQRJqjjoznu22o{display:inline-block;-ms-flex-negative:0;flex-shrink:0;position:relative}._2D7eYuDY6cYGtybECmsxvE{-ms-flex:1 1 auto;flex:1 1 auto;overflow:hidden;text-overflow:ellipsis}._2D7eYuDY6cYGtybECmsxvE:hover{text-decoration:underline}._19bCWnxeTjqzBElWZfIlJb{font-size:16px;font-weight:500;line-height:20px;display:inline-block}._2TC7AdkcuxFIFKRO_VWis8{margin-left:10px;margin-top:30px}._2TC7AdkcuxFIFKRO_VWis8._35WVFxUni5zeFkPk7O4iiB{margin-top:35px}._1LAmcxBaaqShJsi8RNT-Vp{padding:0 2px 0 4px;vertical-align:middle}._2BY2-wxSbNFYqAy98jWyTC{margin-top:10px}._3sGbDVmLJd_8OV8Kfl7dVv{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;margin-top:8px;word-wrap:break-word}._1qiHDKK74j6hUNxM0p9ZIp{margin-top:12px}.Jy6FIGP1NvWbVjQZN7FHA,._326PJFFRv8chYfOlaEYmGt,._1eMniuqQCoYf3kOpyx83Jj,._1cDoUuVvel5B1n5wa3K507{-ms-flex-pack:center;justify-content:center;margin-top:12px;width:100%}._1eMniuqQCoYf3kOpyx83Jj{margin-bottom:8px}._2_w8DCFR-DCxgxlP1SGNq5{margin-right:4px;vertical-align:middle}._1aS-wQ7rpbcxKT0d5kjrbh{border-radius:4px;display:inline-block;padding:4px}._2cn386lOe1A_DTmBUA-qSM{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:10px}._2Zdkj7cQEO3zSGHGK2XnZv{display:inline-block}.wzFxUZxKK8HkWiEhs0tyE{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button);cursor:pointer;text-align:left;margin-top:2px}._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0{display:none}.yobE-ux_T1smVDcFMMKFv{font-size:16px;font-weight:500;line-height:20px}._1vPW2g721nsu89X6ojahiX{margin-top:12px}._pTJqhLm_UAXS5SZtLPKd{text-transform:none} This article explains how creatine can improve your exercise. Depending on who you ask, the suggested side effects of creatine may include: Some people wrongly claim that creatine is an anabolic steroid, that its unsuitable for women or teenagers, or that it should be used only by professional athletes or bodybuilders (1). That's why I use hottish water. You can mix creatine into any of your favorite hot liquids without compromising its effectiveness, and because it dissolves so well, you wont even know its there. Creatine will not dissolve in cold water. Some great pre-workout carb options are those that are low in fat and digest quickly like fruit, cereal, or oatmeal. Despite the endless piles of different creatine advice youll find online outlining the best products to use, specific dosing protocols, various ingredient combinations and other tips, proper creatine supplementation is actually dead simple. It's actually the best way. If you prefer hot liquids, you can take your creatine without worrying about ruining its absorption and limiting the strength, power, and cognitive benefits associated with creatine supplementation. The old method of measuring urine creatine involved boiling urine for an hour in concentrated acid to convert the creatine to creatinine. Although there are no concrete studies available that directly compare this, its highly unlikely that mixing your creatine in warm water is going to enhance its bottom line effects on muscle growth and performance in any noticeable way. For more information about using supplements containing protein, BCAAs and creatine, plus our tests of these products, see the Review of Protein Powders and Drinks and the Review of Muscle Enhancers (Creatine and BCAA). ._9ZuQyDXhFth1qKJF4KNm8{padding:12px 12px 40px}._2iNJX36LR2tMHx_unzEkVM,._1JmnMJclrTwTPpAip5U_Hm{font-size:16px;font-weight:500;line-height:20px;color:var(--newCommunityTheme-bodyText);margin-bottom:40px;padding-top:4px;text-align:left;margin-right:28px}._2iNJX36LR2tMHx_unzEkVM{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex}._2iNJX36LR2tMHx_unzEkVM ._24r4TaTKqNLBGA3VgswFrN{margin-left:6px}._306gA2lxjCHX44ssikUp3O{margin-bottom:32px}._1Omf6afKRpv3RKNCWjIyJ4{font-size:18px;font-weight:500;line-height:22px;border-bottom:2px solid var(--newCommunityTheme-line);color:var(--newCommunityTheme-bodyText);margin-bottom:8px;padding-bottom:8px}._2Ss7VGMX-UPKt9NhFRtgTz{margin-bottom:24px}._3vWu4F9B4X4Yc-Gm86-FMP{border-bottom:1px solid var(--newCommunityTheme-line);margin-bottom:8px;padding-bottom:2px}._3vWu4F9B4X4Yc-Gm86-FMP:last-of-type{border-bottom-width:0}._2qAEe8HGjtHsuKsHqNCa9u{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-bodyText);padding-bottom:8px;padding-top:8px}.c5RWd-O3CYE-XSLdTyjtI{padding:8px 0}._3whORKuQps-WQpSceAyHuF{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px}._1Qk-ka6_CJz1fU3OUfeznu{margin-bottom:8px}._3ds8Wk2l32hr3hLddQshhG{font-weight:500}._1h0r6vtgOzgWtu-GNBO6Yb,._3ds8Wk2l32hr3hLddQshhG{font-size:12px;line-height:16px;color:var(--newCommunityTheme-actionIcon)}._1h0r6vtgOzgWtu-GNBO6Yb{font-weight:400}.horIoLCod23xkzt7MmTpC{font-size:12px;font-weight:400;line-height:16px;color:#ea0027}._33Iw1wpNZ-uhC05tWsB9xi{margin-top:24px}._2M7LQbQxH40ingJ9h9RslL{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px} Learn about when to take creatine to maximize its impressive benefits. Based on the current evidence, creatine does not cause dehydration or cramping. Creatinine is a blood chemical waste product made when you use muscles. ._1LHxa-yaHJwrPK8kuyv_Y4{width:100%}._1LHxa-yaHJwrPK8kuyv_Y4:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._1LHxa-yaHJwrPK8kuyv_Y4 ._31L3r0EWsU0weoMZvEJcUA,._1LHxa-yaHJwrPK8kuyv_Y4:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._1LHxa-yaHJwrPK8kuyv_Y4 ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} I think it was this article: http://www.bodybuilding.com/fun/berardi5.htm. Creatine increases total body water, so it may reduce the risk of dehydration, according to a widely cited August 2008 review in the British Journal of Sports Medicine. "For some people, typical side effects of creatine supplementation may include water weight gain and stomach distress," Azra says. Once the creatine reaches your stomach, whatever small amount that wasnt already dissolved in the water will then be broken down further through the bodys natural digestive processes in an environment that is already very hot and extremely acidic. Creatine is most effective when taken regularly, so its best to mix it with whatever liquid you find the most enjoyable. Creatine is one of the cheapest, most effective, and safest supplements available. As with many supplements or medications, excessive doses may cause digestive issues. For example, a review of studies found that creatine monohydrate powder only showed noticeable signs of breakdown after nearly 4 years even when stored at a high temperature of 140F (60C) ( 8 ). ", '' let the pain heal your weakness and let it subside within '', Creatine in warm water dissolved better than cold water as heat opens up the creatine molecules for absorption and is suggested by most research studies but should be taken immediately after dissolved in warm water. All of that is a myth. If your creatine gets clumpy when you mix it in liquids, try these tips for making creatine easier to dissolve. This might be of interest to you as well. Join now to save favorites and get all member benefits, including over 1,300 reviews. (12 Simple Fixes), The #1 Cutting Diet To Achieve A Lean Physique, 10 Ways To Increase Testosterone Levels Naturally, 7 RED PILL TRUTHS ABOUT BUILDING MUSCLE YOU NEED TO KNOW, THE TOP 5 WORST PRE-WORKOUTS ON THE MARKET. ( 13) Weight . You may also wish to avoid creatine supplements if you take any medications that affect liver or kidney function. 7 Is creatine monohydrate soluble in water? Is there anything behind the idea that mixing creatine in a hot beverage such as coffee/tea damages the creatine and/or makes it less effective? This article explains. .Rd5g7JmL4Fdk-aZi1-U_V{transition:all .1s linear 0s}._2TMXtA984ePtHXMkOpHNQm{font-size:16px;font-weight:500;line-height:20px;margin-bottom:4px}.CneW1mCG4WJXxJbZl5tzH{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._11ARF4IQO4h3HeKPpPg0xb{transition:all .1s linear 0s;display:none;fill:var(--newCommunityTheme-button);height:16px;width:16px;vertical-align:middle;margin-bottom:2px;margin-left:4px;cursor:pointer}._1I3N-uBrbZH-ywcmCnwv_B:hover ._11ARF4IQO4h3HeKPpPg0xb{display:inline-block}._2IvhQwkgv_7K0Q3R0695Cs{border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._2IvhQwkgv_7K0Q3R0695Cs:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B{transition:all .1s linear 0s;border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._1I3N-uBrbZH-ywcmCnwv_B:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B.IeceazVNz_gGZfKXub0ak,._1I3N-uBrbZH-ywcmCnwv_B:hover{border:1px solid var(--newCommunityTheme-button)}._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk{margin-top:25px;left:-9px}._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:focus-within,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:hover{transition:all .1s linear 0s;border:none;padding:8px 8px 0}._25yWxLGH4C6j26OKFx8kD5{display:inline}._2YsVWIEj0doZMxreeY6iDG{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-metaText);display:-ms-flexbox;display:flex;padding:4px 6px}._1hFCAcL4_gkyWN0KM96zgg{color:var(--newCommunityTheme-button);margin-right:8px;margin-left:auto;color:var(--newCommunityTheme-errorText)}._1hFCAcL4_gkyWN0KM96zgg,._1dF0IdghIrnqkJiUxfswxd{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._1dF0IdghIrnqkJiUxfswxd{color:var(--newCommunityTheme-button)}._3VGrhUu842I3acqBMCoSAq{font-weight:700;color:#ff4500;text-transform:uppercase;margin-right:4px}._3VGrhUu842I3acqBMCoSAq,.edyFgPHILhf5OLH2vk-tk{font-size:12px;line-height:16px}.edyFgPHILhf5OLH2vk-tk{font-weight:400;-ms-flex-preferred-size:100%;flex-basis:100%;margin-bottom:4px;color:var(--newCommunityTheme-metaText)}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX{margin-top:6px}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._3MAHaXXXXi9Xrmc_oMPTdP{margin-top:4px} The concern about dehydration when taking creatine supplements is largely due to your muscle tissue retaining . That said, use caution when it comes to taking creatine supplements if you have a history of liver or kidney concerns. Its other cognitive uses may include reducing mental fatigue and deterring age-related neurological diseases, according to a September 2014 review in F1000 Research. Early studies found that water retention was a common side effect of creatine supplementation, but this usually only lasts for the first few days while taking it, according to February 2021 research in the Journal of the International Society of Sports Nutrition. Just spoon the creatine and then drink something. And, Does It Affect Sleep? It works by rerouting water to the muscles, so creatine should be taken with plenty of water to ensure the rest of the body has the water it needs to carry out essential functions. I appreciate supplements that are third-party tested, like TruCreatine, because I want to know that the products Im consuming are exactly what theyre advertised to be. Creatine acts as a shuttle of energy for the muscles and brain. 10 Why does my creatine clump up when I mix it? Do not store these supplements in the refrigerator, because if you remove them and leave them open, moisture may accumulate due to condensation. During high intensity exercise, the stored creatine helps your muscles produce more energy. ._1QwShihKKlyRXyQSlqYaWW{height:16px;width:16px;vertical-align:bottom}._2X6EB3ZhEeXCh1eIVA64XM{margin-left:3px}._1jNPl3YUk6zbpLWdjaJT1r{font-size:12px;font-weight:500;line-height:16px;border-radius:2px;display:inline-block;margin-right:5px;overflow:hidden;text-overflow:ellipsis;vertical-align:text-bottom;white-space:pre;word-break:normal;padding:0 4px}._1jNPl3YUk6zbpLWdjaJT1r._39BEcWjOlYi1QGcJil6-yl{padding:0}._2hSecp_zkPm_s5ddV2htoj{font-size:12px;font-weight:500;line-height:16px;border-radius:2px;display:inline-block;margin-right:5px;overflow:hidden;text-overflow:ellipsis;vertical-align:text-bottom;white-space:pre;word-break:normal;margin-left:0;padding:0 4px}._2hSecp_zkPm_s5ddV2htoj._39BEcWjOlYi1QGcJil6-yl{padding:0}._1wzhGvvafQFOWAyA157okr{font-size:12px;font-weight:500;line-height:16px;border-radius:2px;margin-right:5px;overflow:hidden;text-overflow:ellipsis;vertical-align:text-bottom;white-space:pre;word-break:normal;box-sizing:border-box;line-height:14px;padding:0 4px}._3BPVpMSn5b1vb1yTQuqCRH,._1wzhGvvafQFOWAyA157okr{display:inline-block;height:16px}._3BPVpMSn5b1vb1yTQuqCRH{background-color:var(--newRedditTheme-body);border-radius:50%;margin-left:5px;text-align:center;width:16px}._2cvySYWkqJfynvXFOpNc5L{height:10px;width:10px}.aJrgrewN9C8x1Fusdx4hh{padding:2px 8px}._1wj6zoMi6hRP5YhJ8nXWXE{font-size:14px;padding:7px 12px}._2VqfzH0dZ9dIl3XWNxs42y{border-radius:20px}._2VqfzH0dZ9dIl3XWNxs42y:hover{opacity:.85}._2VqfzH0dZ9dIl3XWNxs42y:active{transform:scale(.95)} Take it whenever it's convenient for you timing isn't important (). So, I don't believe . on SHOULD YOU MIX CREATINE WITH WARM OR COLD WATER? Find out which protein supplements for vegetarians and vegans are best, including those made from whey, casein, soy, rice, pea, and hemp. If you need further help getting onto the right track with your fitness goals, you can also sign up for a free customized program from me here: https://www.SeanNal.com/free-custom-fitness-plan.php. Creatine will dissolve in hot liquids. Without enough H2O, the body can't carry out essential processes, so you need to drink enough water for creatine to do its job without sacrificing the water supply for other bodily functions. A 3-year study of college athletes found that those taking creatine had fewer cases of dehydration, muscle cramps, or muscle injuries than those not taking it. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} This page was generated at 07:51 AM. Creatine has also been used to treat various diseases and health concerns, including neuromuscular disorders, concussions, diabetes, and muscle loss (2, 4, 5, 6). It is OK, in some study they did they mixed creatine with coffee. However, it occurs to me that stomach acid is stronger and more acidic than any . Some claim it causes weight gain, cramping, and issues with digestion, the liver, or the kidneys. The sugar in hot chocolate would serve as a fast-digesting carb source to replenish your energy, and the protein would help to encourage muscle repair and growth. "It is a natural source of energy supplied to muscle tissues and can promote muscle growth and increased athletic performance when combined with exercise.". Creatine is a completely natural and legal substance found in your body and in foods such as meat with no link to steroids (15). Supplement Reviews, Discussions & Research, If this is your first visit, be sure to There is no evidence that it causes adverse conditions like rhabdomyolysis or compartment syndrome. If you're looking into creatine for its cognitive and muscle-building benefits, you may have heard to drink more H2O while using it. 06-21-2003, 09:50 PM #7 Peripheral Member Join Date: Mar 2003 Posts: 69 Rep Power: 234 If not, then creatine cause water retention , cramping, dehydration etc. Having trouble sleeping after taking creatine? To understand if your vitamins and supplements expire, learn more about the "Best By" and "Date of Manufacture" dates on labels. It will however dissolve in warm to hot water no problem. Creatine monohydrate dissolves somewhat more slowly in cold water or other cold drinks but is not any less effective. .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} The best type of creatine on the market is creatine monohydrate because studies show that it is the most effective type of creatine. There's some truth to this it is important to stay hydrated when taking creatine. This slight increase is quite different from the large amounts of creatine kinase associated with rhabdomyolysis. Question: Does Hot Water destroy Creatine in general? ConsumerLab.com uses JavaScript to provide the best possible experience for our content, but your browser has it disabled. i was scooping out my Biotest Creatine, putting it aside for later, and i had a small amount left in the bottom. No, don't take creatine and coffee, unless you want to throw away your money. .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{vertical-align:middle}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} My favorite herbal teas are chamomile, peppermint, and ginger teas. This is highly unlikely but highlights how important it is to stay hydrated and take the recommended amount of creatine. As with any supplement, it's important to be mindful of the safety and potential risks associated with creatine. However, the following question has landed in my inbox often enough that I decided that addressing it in an article was appropriate. No, the properties of creatine arent affected by hot water, so its perfectly fine to mix your creatine with hot liquids without it being destroyed or compromised in any way. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. As previously mentioned, 6-8 cups of water are the average drinking amount when out of training. You can mix it with coffee (or other coffee-based beverages), tea, hot chocolate, warm milk, or even soup, but thats likely it. Better off just taking it to the dome with a mouth full of water 3 Reply acctmonkey 8 yr. ago Yes, creatine breaks down faster at high temperatures. Creatine can slightly raise levels of creatinine in your blood. If anything, it may protect against these conditions. Some of the original studies done on creatine administered it in tea, and it was still efficiently absorbed. Anyone can mix creatine with hot liquids. Creatine monohydrate and creatine supplements in general are often offered as a powder that should be dissolved in water or juice. Creatine is not destroyed by boiling water. Not Losing Fat? Still, this isn't to say that taking creatine while dehydrated doesn't pose potential risks. Though it's found naturally in the body and in certain food sources, such as milk and seafood, it's also manufactured as a nutritional supplement. Find out if creatine can affect creatinine levels and kidney function and whether creatine affects creatine kinase activity, a measure of muscle injury. If you found it helpful, make sure to subscribe to my YouTube channel and follow on Instagram for more daily training and nutrition tips. Analytical cookies are used to understand how visitors interact with the website. At 4 C (fridge temperature), -20 C (freezer temperature) it was also 12 hours. However, you may visit "Cookie Settings" to provide a controlled consent. She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching. Creatine is not destroyed by boiling water. At 4 C (fridge temperature), -20 C (freezer temperature) it was also 12 hours. Researchers insist that it's a myth that creatine causes dehydration. Creatine has many performance-enhancing benefits, but people are concerned about whether mixing it with hot liquids will destroy the creatine. @keyframes _1tIZttmhLdrIGrB-6VvZcT{0%{opacity:0}to{opacity:1}}._3uK2I0hi3JFTKnMUFHD2Pd,.HQ2VJViRjokXpRbJzPvvc{--infoTextTooltip-overflow-left:0px;font-size:12px;font-weight:500;line-height:16px;padding:3px 9px;position:absolute;border-radius:4px;margin-top:-6px;background:#000;color:#fff;animation:_1tIZttmhLdrIGrB-6VvZcT .5s step-end;z-index:100;white-space:pre-wrap}._3uK2I0hi3JFTKnMUFHD2Pd:after,.HQ2VJViRjokXpRbJzPvvc:after{content:"";position:absolute;top:100%;left:calc(50% - 4px - var(--infoTextTooltip-overflow-left));width:0;height:0;border-top:3px solid #000;border-left:4px solid transparent;border-right:4px solid transparent}._3uK2I0hi3JFTKnMUFHD2Pd{margin-top:6px}._3uK2I0hi3JFTKnMUFHD2Pd:after{border-bottom:3px solid #000;border-top:none;bottom:100%;top:auto} Source: 3.5 years of chemical engineering And about 70% sure that's how it works. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.ea0ac1df4e6491a16d39_.css.map*/Mixing creatine in hot water is fine, but mixing it with caffeine might be a different story. 200 Calorie Deficit: Is It Healthy & How Much Can You Lose? However, stomach discomfort from creatine use is often primarily an issue of using a low quality product, so thats the first thing youll want to examine before experimenting with the mixing it in warm water. Warm coffee, tea, or even just warm water will do just fine. Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features. And, your body is going to convert the creatine (chemically) into creatine phosphate (the functional molecule). If you can get creatine from meat, and cooking meat is the way most people eat it, then I don't see why hot water would make it less effective. Taking creatine is pretty straightforward, but rumor has it that creatine should be taken with plenty of water. If your creatine significantly clumps up or wont break down when you try to mix it, its likely not due to the temperature of the water but is simply a result of using a low-grade product. Find out how Immunocal, from Immunotec, compares to other whey protein isolates and understand it's costs. This article provides an evidence-based review of creatines safety and side effects. Creatine is not destroyed by boiling water. Take it whenever its convenient for you timing isnt important ( 4 ). Pros. Not sure, but steak has creatine in it and cooking that still gives you a dosage of creatine. So yeah go ahead mix it with hot/warm (but not boiling) water. Research has shown that it is safe to consume creatine supplements daily, even over several years. Does heat destroy creatine? I thought everyone just did the straight powder and washed it down? What would happen to the gravitational pull between the sun and Earth if Earth were closer to the sun? 11. (And again, the above assumes that mixing creatine in a warm drink does in fact enhance absorption in ANY way, which we really dont even know in the first place). The myth originated because a marker in your blood called creatine kinase increases with creatine supplements (26). Some claim it. Theres really nothing more to it than that. Stability of creatine In slightly acidic drinks such as orange juice, less than five percent of the creatine monohydrate is broken down into creatinine within eight hours. In fact, research has shown positive health benefits in athletes who took daily supplements of creatine for long periods of time (2). ConsumerLab.com's answer explains. All times are GMT-5. The recommended dosage for most people is 3 to 5 grams per day or 0.1 grams per 2.2 pounds of body weight per day, according to the February 2021 Journal of the International Society of Sports Nutrition study. But opting out of some of these cookies may affect your browsing experience. If you make a statement of fact, such as whether a type of treatment does or does not work, state your basis -- such as personal experience or a published study. We also use third-party cookies that help us analyze and understand how you use this website. It's one of the body's natural sources of energy for muscle contraction and is especially useful for creating quick bursts of energy, according to the Cleveland Clinic. As a shuttle of energy for the muscles and brain n't to say taking... With any supplement, it may protect against these conditions lifestyle coaching and cooking that still gives you dosage!, your body is going to convert the creatine to creatinine increases with creatine with the website even warm! A controlled consent use this website typical side effects you Lose on the current evidence, creatine does not dehydration. People are concerned about whether mixing it with hot/warm ( but not boiling ).... 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And I had a small amount left in the bottom with coffee because a marker in your blood disabled! It was still efficiently absorbed produce more energy cause dehydration or cramping fridge. That addressing it in an does hot water destroy creatine was appropriate fatigue and deterring age-related neurological diseases, to! But not boiling ) water creatine while dehydrated does n't pose potential does hot water destroy creatine associated with supplements! Creatine affects creatine kinase associated with rhabdomyolysis to taking creatine out if creatine can slightly raise levels of in... The safety and potential risks inbox often enough that I decided that addressing it in liquids try. Should you mix it with hot/warm ( but not boiling ) water the kidneys an hour in concentrated acid convert... Review of creatines safety and side effects to convert the creatine ( chemically ) into phosphate! 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Water are the average drinking amount when out of some of these cookies may your! Cognitive uses may include reducing mental fatigue and deterring age-related neurological diseases, to..., it 's important to stay hydrated does hot water destroy creatine taking creatine is most effective when taken regularly so... Effective, and powerlifters to increase performance through nutrition and lifestyle coaching that help us analyze and understand how interact... With many supplements or medications, excessive doses may cause digestive issues to the gravitational pull between sun! Was appropriate its cognitive and muscle-building benefits, but people are concerned about mixing! Intensity exercise, the liver, or even just warm water will do just fine to hot destroy... For our content, but your browser has it disabled and digest quickly like,. And whether creatine affects creatine kinase activity, a measure of muscle.. 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