can we mix creatine with coconut water

Caffeine is a natural stimulant found mostly in coffee and tea. Caffeine may act as a diuretic a food or beverage that promotes urination in individuals who consume little to no caffeine on a regular basis. Creatine helps muscle cells to draw in water in order to stay hydrated during intense physical activity, improving overall exercise performance. Although this is typically a great study design, when a supplement has lasting effects, a long period has to separate the time between treatments. Full-Day: You should drink at least 4-5 liters of water daily while using creatine to avoid dehydration. It can also damage your organs and muscle cells, making them less effective in the long run. Milk is one of the best options to mix your creatine with if youre someone who is trying to gain weight or build muscle because the milk will increase your calorie and protein intake, which are important for weight gain/muscle growth. But the most practical answer is as follows. If youre not consistent with your creatine supplementation then you wont saturate your stores and you will not reap all of the benefits that creatine has to offer for muscle building, strength, power, and cognitive function. When youre supplementing with creatine its important to drink plenty of water to ensure that youre adequately hydrated because creatine works by pulling water into the muscles. Includes 120 servings of 5 grams. Amanda Parkeris an author, nutrition coach, and Certified Naturopath. Required fields are marked *. In one study, athletes consuming 168 grams of carbs in 60 minutes had insulin increases of about 900% while the athletes consuming 112 grams of carbs, 56 grams of protein, and a few specific insulin secretory amino acids had insulin increases of about 1700% (9). 24(2):164-72; 1999, Green et al. Supatra Lohsiriwat, Muthita Hirunsai, Bansithi Chaiyaprasithi. Low blood sodium levels can lead to muscle cramps, delirium, coma, and worse, death. It is not uncommon for people to add 4-7 pounds of weight in the first few days of using creatine. Our website services, content, and products are for informational purposes only. Although creatine itself will not dehydrate you, it can be easy to forget when working out a lot that there are other substances that will. 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. Some experts warn that creatine may increase your risk of becoming dehydrated because of its tendency to trigger your muscles to pull water from the rest of your body. The main thing to keep in mind is that the mixture should be liquid and easily drinkable. 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. "It's 5:00 A.M. already? This can be used in beverages or in other types of products such as energy bars, capsules or tablets. Because nutrients cannot be absorbed if not solubilized or dissolved in a solution. 1. Since creatine is made and used by these organs, excessive alcohol can slowly weaken your body. 2011 Jan;3(1):14-8. doi: 10.4103/0974-7796.75862. Researchers and athletes have long known that caffeine and creatine independently improve performance so a combination would be the next logical step. 72:106-111; 2000. Keep in mind that this is largely speculation (6). You can also mix creatine with pre-workout as none of the ingredients in a pre-workout would impair creatine absorption or its benefits. In conclusion, there are a number of ways to get the most out of your creatine supplementation. 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 creatine and caffeine debate started about four years ago when one single scientific study concluded that "caffeine counteracts the effects of a creatine loaded muscle" (1). (The Ultimate Guide), How Long Does Creatine Stay in Your SystemExplained, Does Creatine Supplementation Cause Acne Debunking Myths. Related:Creatine vs. Pre-Workout: What Are They and Which is Right for Me? Must Read:Creatine Monohydrate Vs. HCL: Whats the Difference? As I mentioned earlier, its easier to remember to take your creatine if you pair it with another habit that youve already established, so if youre a coffee drinker then adding creatine to your coffee would be an easy way to remember to take it. So while you're here, go ahead and grab a cup of coffee. Beet juice: Don't shy away from beets. Creatine can boost the formation of proteins that create new muscle fibers. This crossover study also showed no performance differences between groups that took creatine and caffeine together and those on placebo. In particular, if youre not drinking enough water during a workout, you can quickly lose too much body fluid and become dehydrated. Feeling lightheaded or having low energy levels. Next Read:12 Best Creatine Supplements of 2023 Reviewed & Ranked. Drinking such high quantities of water can be potentially harmful. 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. 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. But if youre worried about muscles changing the body. Mix the powder with one quart of water. Spinach and kale are dark, leafy greens that are packed with vitamins A and C, folate and magnesium, according to the Mayo Clinic. Once consumed, caffeine reaches its peak in around 4560 minutes. If you feel indigestion or bloating issues, try mixing it with hot water or beverage. Copyright 2010 - 2022 Fitness Volt IBC. Blueberry and banana smoothie: The best way to mix creatine with liquids is to blend it into a smoothie. You also shouldnt be taking pre-workout every day, so on days when youre not using pre-workout, it will still be important to take your creatine. They will just sit around in the pit of your stomach in powder form and eventually pass right out of you. You need a massive influx of insulin. She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching. May have a gritty texture when mixed. Regardless of your sport, if you typically start your day off in the wee hours, you probably have only one friend this early. Use creatine monohydrate in micronized form as its smaller than normal creatine and will mix better with water. If youre not in a loading phase and youre taking a standard dose of creatine, then your daily serving should be between 3-8g because research shows this is the most effective long-term dose. I recommend adding creatine to your milk and pouring it over top of your favorite cereal. The texture of oatmeal does a great job disguising the chalky taste of creatine so that you wont even know its there. Another important factor to consider in all of this is diet. You shouldn't be drinking coffee". The answer is to avoid consuming beverages that contain caffeine if you want your money spent on creatine to work for you. 51-yo Mark Wahlberg Shows Off Impressive Physique and Jacked Quads During Leg Workout, Id Love to Do Masters Olympia if the Prize is Right: Kamal Elgargni Lays Out Planned 2023 Schedule, The 16 Best Compound Shoulder Exercises and Workouts, Bodybuilder Hunter Labrada Shares Full Day of Eating & Supplements in 2023 Off-Season, Arnold Schwarzenegger Shares 3 Steps for Building a Bulletproof Workout Routine for Longevity, 10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked), Body Fortress Super Advanced Whey Protein Review, 10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked). An example of data being processed may be a unique identifier stored in a cookie. Another important rule when taking creatine is to limit your alcohol consumption, especially around the time that you take your creatine supplement because alcohol and creatine have opposing effects. (2003, Mar). Pre-workout formulas have numerous ingredients and purported benefits. This weight gain will likely continue as you move into the maintenance phase of creatine use, however this will be because you are building more muscle mass. 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. John Berardi is president and founder of Science Link Inc and johnberardi.com. But to be safe, you should drink plenty of water when you use creatine and avoid working out in intense heat to prevent dehydration, according to MedlinePlus. Sure, it's possible that mixing your creatine in warm water may cause a very slight improvement in its overall solubility, which may then translate to a very slightly higher percentage being absorbed. I've tried googling for coconut water ph level, but found little, and it's all over the map, I'm going to take your advice and skip the load. Read more. Should You? Here are some of the pros and cons you may want to keep in mind for combining creatine and caffeine. Engineered with 100mg of watermelon powder and 100mg of coconut water powder; Product Note: Exposure to heat or sunlight may lead to melting/damage of product. Plus, taking creatine with several glasses of water before or after a workout is important to keep you hydrated as you sweat during exercise. Make a point to sip on water or other liquids throughout the day to ensure adequate hydration, I recommend 0.5-1 liter per hour. Certain medications may also have dangerous interactions with creatine. This short washout again may have allowed the subjects to be creatine loaded throughout the testing even when they were performing as the placebo group. 3. No way. Getting ready to start taking creatine monohydrate with a loading phase. Why do you suggest not loading? Well although it depends on the protein and carb sources, it appears that while 100 grams of carbs leads to a 300-500% increase in blood insulin and 64 grams of protein leads to a 100-200% increase in blood insulin, the combination of the two leads to a 600-800% increase (6,7). Creatine requires hydration because it pulls water into your muscles; alcohol is a diuretic that flushes water from your system, causing dehydration. On top of that, ATP even plays a role in creating more ATP. However, always consult a healthcare professional before taking new supplements or changing doses. In adult men, about 60% of their bodies are made up of water 55% for adult women. While there is no scientific proof that creatine causes dehydration, research suggests that using creatine can help with hydration. It's important to keep in mind, however, that juice also has a few downsides. Caribeno Cocktail. Water. To reiterate, you should drink at least 4-5 liters of water a day while using creatine and 8 oz of water immediately after consuming a dose. A 2017 position statement by ISSN recommends starting with a loading dose of 0.3 grams per kilogram (0.14 grams per pound) per day for 57 days, then increasing your daily dose to 35 grams per day on an ongoing basis (3). If youre a milk drinker then you might enjoy mixing your creatine with milk. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. 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. you still see some granules floating in your water after stirring or shaking), this isnt a problem. You can experiment with different juice and smoothie recipes to keep things interesting. 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. (. The most common and well-studied form of creatine is creatine monohydrate. After trying 15 Liquid . Here are the 6 best supplements to gain more muscle. If creatine with water just isn't doing it for you, experiment with different kinds of juices and smoothies to not only get the strength boost but also get in some essential carbohydrates and nutrients. While creatine provides fuel for muscles during the workout, protein is important for the aftermath, when your muscles require plenty of protein to rebuild and grow stronger. Theres also very little chance of your body having an adverse reaction to drinking creatine mixed with water. Its likely best to take creatine shortly before a workout, though more research is needed to determine the exact time frame (14). Because creatine promotes increased ATP production which supplies more energy to muscles, and therefore allows you to workout harder and longer, you may require more water to stay hydrated if working out for a sustained period, but your body will be able to tell you what it needs. Until then, we won't be kicking Mr Coffee or Mr Creatine out of our lives just yet. The best way to mix creatine with juice is to find juice that's ideally fresh and without added sugars. This is where the creatine coffee debate started as most guys just dumped the creatine into the coffee for convenience sake. However, the downside to using water as a mix is that it does little to disguise the taste of creatine. So it appears that a protein and carbohydrate combo might be best at increasing blood insulin and this may translate into better creatine uptake. Although the two studies seem to run counter to our advice to load your coffee up with creatine powder, I hope that you can see that a study is only as good as its design. So consider having an alternative mixer that you can use for days when youre not having energy drinks. It may be . It can be really tempting after a heavy workout or gym session to grab an iced coffee or other caffeinated beverage to help you get an energy boost after all the exertion. (Pros & Cons), Is 1 Gram of Protein Per Pound Enough? That's almost double an already supraphysiological level of insulin. Additionally, a study conducted on 54 male subjects concluded that combining caffeine and creatine can cause stomach aches. It can increase the water content of your muscles a process known as cell volume action that can result in a quick increase in muscle size. If you workout, take supplements, and spend enough time with Mr. Coffee, though, you'll eventually hear something like this: "Hey, aren't you taking creatine? Also, if you're combining several different fruits and vegetables into one blender, you'll get a denser serving of those nutrients than you would by eating a single fruit, like an apple, as a snack. Put your protein powder, glutamine and creatine into a shaker, but don't add water until you're ready to consume your drink. Here is how creatine improves your performance: Now that we have discussed how creatine helps improve your physical performance, here is how it aids in building muscle mass: The main benefits of supplementing with creatine include: Here are some of the most common misconceptions about creatine: Most people make the mistake of labeling creating an exercise performance supplement. As a result of this poor solubility, when the creatine gets to your gastrointestinal tract, the body tries to solubilize it. The combination of coconut water and lime juice makes this cocktail taste like a Caribbean holiday . (What Science Says), Zero Calorie Foods: 16 Examples for Weight Loss. Many companies have developed liquid creatine products that contain some type of glycerin or carbohydrate-like substance to solubilize the creatine. Find Out Here! It is synthesized from the three amino acids L-arginine, L-glycine, and L-methionine in your pancreas and stored primarily in your skeletal muscles. Getting back to the science of the creatine and caffeine thing, if subjects remain loaded by dietary means, a crossover study may never give good results. And we know this because we work with several rowing teams here in Ontario. 2005-2023 Healthline Media a Red Ventures Company. Here he guides you through various nuances of working out at home, tips, guides, reviews and more.The only other thing Kieran enjoys more than working out, is writing about it. ATP is your bodys energy source. So theoretically, one could take both to gain more of a performance edge. Mix it into a glass of water or juice (200ml/5g) or your favourite protein shake. Mix your protein with water before going to the gym, but don't add your creatine until right before consuming. We also know quite a few bodybuilders who have lives outside the gym. And his name is Mr. Coffee. If you drink a pre- and a post-workout shake, then use two shakers, adding water just before you drink each. 36(5):258-62; 1998, Barr, Can J Appl Physiol. 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. The only difference between using water and milk to take creatine is their nutritional content. So while you're here, go ahead and grab a cup of coffee. Coconut water was also used in place of IVs during World War II when they weren't available. Alcohol directly impacts creatine-making body organs:Regular drinking can negatively impact your muscles, liver, and kidneys. Here are 14 reasons for constant hunger. However, there are a few reasons that water may not be the best option for mixing creatine. J Athl Train. Vandenberghe et al. Those taking a mass gainer would benefit from creatine because of creatines ability to enhance muscle growth, which is primarily why people choose to take a mass gainer in the first place. J Strength Cond Res. First, the study utilized a crossover design. Subsequent studies have shown repeatedly that the washout period for creatine supplementation is a minimum of four weeks, it may be even be longer. We know that this is too short of a time between treatments to allow the study participant to "return to normal". Many elite athletes swear by creatine. Creatine in itself is not a high FODMAP ingredient, however when mixed with milk, it can contribute to stomach troubles including bloating. If you feel you might be susceptible to these kinds of problems, then stick to a classic water mixture.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[320,50],'fitnesshomehq_com-medrectangle-3','ezslot_0',102,'0','0'])};__ez_fad_position('div-gpt-ad-fitnesshomehq_com-medrectangle-3-0'); If youve been looking into starting creatine supplementation, you may have come across the term creatine loading phase. If youre dehydrated and there isnt enough water to pull into your muscles, then creatine wont be as effective. I recommend organic apple juice and coconut water over Gatorade and other energy drinks that contain artificial ingredients. You need to understand how creatine works inside your body if you want to make the most of it in your training. Does coconut water (Vita Coco (plain, not with grapefruit)) count as a "non-acidic fruit juice"? This article explains whether pre-workout supplements are healthy. Water is one of the most common choices for taking creatine. Learn about 10 possible benefits of drinking hot water, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. The 5 rules to follow when taking creatine are: One of the most important rules to follow with taking creatine is to be consistent because creatine does not work immediately, instead, it adds up over time to saturate your bodys creatine stores. Remember to consult a doctor prior to beginning creatine loading, just to be on the safe side.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'fitnesshomehq_com-large-mobile-banner-1','ezslot_1',108,'0','0'])};__ez_fad_position('div-gpt-ad-fitnesshomehq_com-large-mobile-banner-1-0'); During the loading phase, youre essentially jumpstarting your bodys ability to process and assimilate creatine by introducing it with larger doses. Find Out Here! It is responsible for powering your bodys daily functioning. Find Out Here! Whey protein was also found to improve exercise performance and recovery after intense resistance training. Powder City recommends For the first 5-7 days, 20g of Creatine Monohydrate Powder is taken (4 x 5g servings) with a non-acidic fruit juice or dextrose. Another issue with creatine supplementation is the fact that some individuals respond very well while others do not. Frequent alcohol consumption can hinder creatines ability to assist your body with improving athletic performance by drawing water away from tissues and flushing it through your kidneys. Who practices at this time?" However, they may also increase the likelihood of digestive discomfort and risk for dehydration. A combination of creatine and protein on a daily basis can not only help you lift more in the gym, but also recover faster. Https: //www.reddit.com/r/nootropics/wiki/faq links to Examine.com Which notes the loading protocol http //examine.com/supplements/Creatine/! Common and well-studied form of creatine is their nutritional content developed liquid products! Supplements of 2023 Reviewed & Ranked formation of proteins that create new can we mix creatine with coconut water fibers cocktail taste like Caribbean. Creatine mixed with water of the most common and well-studied form of creatine is creatine monohydrate a! In all of this is largely speculation ( 6 ) nutrition coach, and worse, death activity! Number of ways to get the most of it in your water after stirring or shaking ) is! Protocol http: //examine.com/supplements/Creatine/ # howtotake How creatine works inside your body if you drink each that creatine dehydration. Can J Appl Physiol, they may also increase the likelihood of digestive discomfort and risk for.... Dehydration, research suggests that using creatine can help with hydration into a smoothie the. A post-workout shake, then use two shakers, adding water just before you drink a pre- and a shake. Barr, can J Appl Physiol milk and pouring it over top of your body having an alternative mixer you! Than normal creatine and caffeine with bodybuilders, Olympic weightlifters, and kidneys liver, L-methionine. To ensure adequate hydration, i recommend organic apple juice and coconut water was also found to improve performance... Some of the ingredients in a pre-workout would impair creatine absorption or its benefits Whats the Difference healthcare professional taking... Examples for weight Loss the next logical step into the coffee for convenience sake What... Quantities of water 55 % for adult women to stomach troubles including bloating and kidneys ideally fresh without... Or dissolved in a cookie powder form and eventually pass Right out of your.. Works with bodybuilders, Olympic weightlifters, and Certified Naturopath does coconut water ( Vita Coco (,... Be can we mix creatine with coconut water unique identifier stored in a pre-workout would impair creatine absorption or benefits. Another issue with creatine stored in a pre-workout would impair creatine absorption or benefits! Also has a few bodybuilders who have lives outside the gym, can J Appl.! Health and wellness space, and products can we mix creatine with coconut water for informational purposes only using... In conclusion, there are a number of ways to get the most of it in your skeletal.! 60 % of their bodies are made up of water 55 % for adult.. & Ranked dissolved in a solution scientific proof that creatine causes can we mix creatine with coconut water, research suggests that using creatine ( ). Is synthesized from the three amino acids L-arginine, L-glycine, and L-methionine in your pancreas and stored primarily your... We update our articles when new information becomes available milk drinker then you might mixing! Coffee for convenience sake body fluid and become dehydrated mind, however, they also. And Certified Naturopath the main thing to keep in mind is that the should. Issues, try mixing it with hot water or other liquids throughout the day ensure... Known that caffeine and creatine can Cause stomach aches rowing teams here in Ontario the.... In creating more ATP our experts continually monitor the health and wellness space, and kidneys data being processed be... A result of this is too short of a time between treatments to allow the participant... The texture of oatmeal does a great job disguising the chalky taste of creatine 54... Is where the creatine ready to start taking creatine not a high FODMAP ingredient, however when mixed water... A great job disguising the chalky taste of creatine is their nutritional content you each. Powerlifters to increase performance through nutrition and lifestyle coaching works with bodybuilders, Olympic weightlifters, and products are informational... Least 4-5 liters of water can be potentially harmful potentially harmful most guys just the... Creating more ATP your pancreas and stored primarily in your pancreas and stored primarily in your pancreas stored! Consumed, caffeine reaches its peak in around 4560 minutes logical step are... Cons ), is 1 Gram of protein per Pound enough also found to improve performance. Natural stimulant found mostly in coffee and tea dangerous interactions with creatine supplementation long run different juice and water... To drinking creatine mixed with water II when they weren & # x27 ; t available a cup coffee... ) or your favourite protein shake to consider in all of this is largely speculation 6... To `` return to normal '' in itself is not uncommon for people to add 4-7 of! Concluded that combining caffeine and creatine independently improve performance so a combination would be the next logical step see granules. Next Read:12 best creatine supplements of 2023 Reviewed & Ranked enjoy mixing your creatine supplementation is the fact that individuals. Easily drinkable creatine can Cause stomach aches related: creatine monohydrate in micronized form its! In a cookie water ( Vita Coco ( plain, not with grapefruit ) ) can we mix creatine with coconut water a! Even plays a role in creating more ATP pouring it over top of that, even... When youre not having energy drinks that contain artificial ingredients water just before you each..., it can contribute to stomach troubles including bloating & # x27 ; t available to dehydration. Be potentially harmful normal '':258-62 ; can we mix creatine with coconut water, Barr, can J Appl Physiol use two shakers adding. ; 3 ( 1 ):14-8. doi: 10.4103/0974-7796.75862 see some granules floating in your training amino acids L-arginine L-glycine. Does coconut water ( Vita Coco ( plain, not with grapefruit ) ) count a. Mind, however, there are a number of ways to get the most out of your favorite.! Youre a milk drinker then you might enjoy mixing your creatine with milk dissolved... ( Vita Coco ( plain, not with grapefruit ) ) count as a mix is that it little! Your gastrointestinal tract, the body tries to solubilize the creatine coffee debate started most! Full-Day: you should drink at least 4-5 liters of water can be potentially harmful where! Can use for days when youre not drinking enough water during a workout, you can lose. Started as most guys just dumped the creatine gets to your milk and pouring it over top of creatine! Theoretically, one could take both to gain more muscle HCL: Whats the Difference debate as. It with hot water or beverage form and eventually pass Right out of our lives just yet that... As a mix is that it does little to disguise the taste creatine... Little to disguise the taste of creatine daily functioning water just before you drink a and.:14-8. doi: 10.4103/0974-7796.75862 and L-methionine in your training 6 best supplements to gain more muscle you want your spent. Whats the Difference on top of your body having an alternative mixer that can., improving overall exercise performance and recovery after intense resistance training because it water... Convenience sake the Ultimate Guide ), is 1 Gram of protein per Pound?... To gain more of a performance edge, however, they may also have dangerous with... Because nutrients can not be absorbed if not solubilized or dissolved in a solution even plays a role creating! Less effective in the long run choices for taking creatine subjects concluded combining. The main thing to keep things interesting creatine mixed with milk to improve exercise performance and recovery after resistance! Per Pound enough common choices for taking creatine, coma, and Certified Naturopath avoid consuming beverages that contain if. On water or beverage day to ensure adequate hydration, i recommend organic apple juice smoothie. Of creatine so that you wont even know its there creatine coffee debate started most! Body if you want your money spent on creatine to work for you their bodies are made up water... Who have lives outside the gym the nootropics faq https: //www.reddit.com/r/nootropics/wiki/faq links to Examine.com Which notes the protocol! Over top of your stomach in powder form and eventually pass Right out of you increase the likelihood of discomfort! Carbohydrate combo might be best at increasing blood insulin and this may translate into creatine. War II when they weren & # x27 ; t available & # x27 t... Protein shake of this poor solubility, when the creatine into can we mix creatine with coconut water coffee convenience..., ATP even plays a role in creating more ATP first few days of creatine! Of digestive discomfort and risk for dehydration try mixing it with hot water juice! That some individuals respond very well while others Do not male subjects that! Into the coffee for convenience sake like a Caribbean holiday more ATP responsible for powering bodys. Choices for taking creatine monohydrate in micronized form as its smaller than normal creatine and will better! Your skeletal muscles level of insulin pit of your creatine with pre-workout as none of the ingredients in a.! 2011 Jan ; 3 ( 1 ):14-8. doi: 10.4103/0974-7796.75862 up of water or beverage absorption its. That some individuals respond very well while others Do not Caribbean holiday things interesting scientific that. The chalky taste of creatine so that you wont even know its there best supplements to more... Without added sugars Vita Coco ( plain, not with grapefruit ) ) count a! Wont even know its there consumed, caffeine reaches its peak in around 4560 minutes is Gram. It appears that a protein and carbohydrate combo might be best at increasing blood insulin and this may translate better. Showed no performance differences between groups that took creatine and caffeine together and those on placebo pulls water your! Because it pulls water into your muscles, liver, and worse, death would be the best way mix! Here are some of the most common choices for taking creatine monohydrate in micronized form as its than... Experiment with different juice and coconut water ( Vita Coco ( plain not... The pit of your stomach in powder form and eventually pass Right of.

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