Are you trying to build muscle mass? Want to take creatine supplements but are not sure how to dissolve creatine in water to drink it? Does your creatine start forming lumps or remains powdery and you just can’t drink it? Answers to all this are below.
Creatine is a substance that is naturally produced in the human body and helps give strength to your muscles for compression. If you are into bodybuilding, particularly the improvement of muscle strength, you can consume powdered creatine too.
So, how do you consume these powder supplements? Can you dissolve them in water and drink them? The answer is yes, Creatine does dissolve easily in most liquids. If your creatine is not dissolving, understand the science behind it below, and we will even give you some reasons why this may be happening.
Is Creatine Soluble in Water?
Does creatine dissolve in water? This is a common newbie question. Fortunately, you can dissolve creatine monohydrate and other creatine supplements in water. You can carry an extra water bottle to the gym and mix the creatine right before consuming it.
Creatine does not take too long to dissolve in water; therefore, it is best to use creatine powder. These supplements are not only potent but also safer to consume. While you need to consume creatine when dissolved in water, it is best not to purchase liquid creatine supplements.
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Why Liquid Creatine Supplements aren’t the best option?
Liquid supplements containing creatine have a high percentage of water and a particular dose of creatine mixed in. This is not the safest way to consume creatine. You may wonder why pre-made creatine drinks are not as good as freshly made drinks and are not recommended by trainers or doctors?
Well, if you dissolve creatine in water and let it sit for too long, the substance will start to degrade. Once this happens or even when the degradation process starts, the drink becomes unsafe for the body, and the creatine supplement will not benefit your muscles.
Therefore, you should always carry the powder and the liquid separately and mix them right before taking a drink. You can always substitute water with juice or any other such liquid. But make sure that it is not too thick or pulpy and has adequate water content for the creatine to dissolve fully.
Does Creatine Fully Dissolve?
Several things come into play here such as water temperature and type of powder.
Creatine is supposed to dissolve completely when you add it to any liquid. Now, there are a few factors that affect the solubility of creatine. According to its nature as an amphoteric amino acid, creatine has low solubility in water. This also means that the temperature of the water can affect the solubility of creatine powder.
The increase in solubility of creatine is directly proportional to the rise in the temperature of the water. Therefore, if you want to dissolve creatine fully, you need to ensure that the water is not too cold. Creatine will dissolve entirely in water or other warm liquids.
Type of Powder
The solubility of the creatine also depends on the type of powder you are using. Ideally, the creatine powder should fully dissolve in water or other liquids within 8 to 10 seconds. If it takes more than 10 seconds, then the quality of the powder may not be good enough, and you need to change the brand of supplement.
Testing the Solubility of Your Supplement
When you buy a new creatine powder supplement, you can test how easily it dissolves in water. To do this, you need to take several glasses filled with water. The temperatures of water in each glass should be different.
Dissolve the prescribed dose of creatine in each glass and see how long it takes to dissolve. Note the temperature of water in the glass the creatine dissolved the quickest. When you start a creatine routine, you should ensure that the water or liquid you are using is at that temperature to create a smooth creatine drink.
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How Do You Mix Creatine With Water?
To mix creatine with water, you need to choose a suitable creatine powder. Look for powder supplements that have high solubility in water. If you are mixing creatine monohydrate, take 3 to 5 grams of powder and dissolve it in water or any other liquid.
Avoid using ice-cold water. You may need to warm up the water a bit for the powder to dissolve. Still, suppose you can get pure creatine monohydrate. In that case, it will be easier to mix in water at normal room temperature. However, it would help if you did not mix the creatine and then heat the water.
If you do not want to drink the creatine solution made with water, you can try it with juice or even smoothies. If you are using juice, use fresh fruit juice that is not too pulpy. You can use fruits, fresh juice, yogurt, and some creatine powder for smoothies.
However, keep in mind that you cannot drink juices or smoothies that are cold. Like cold water, creatine does not dissolve easily in any cold liquid, which can reduce its effectiveness.
Why Does My Creatine Not Dissolve?
Your creatine supplement may not be dissolving for many reasons.
The first is that you are not using the right amount of powder.
It can also be because you are using a low-grade creatine powder. High-quality creatine will dissolve easily in water.
Finally, the creatine may not dissolve if the water is too cold. You need to ensure that you are using warm water to dissolve. You do not need to use boiling hot water. Still, lukewarm or water at room temperature to dissolve the creatine powder.
At times, even high-quality creatine may not fully dissolve. You may notice a bit of sediment. However, you do not need to worry. If liquid contains traces of undissolved creatine, it will dissolve in your stomach.
This happens because of the digestive juices in the stomach and the overall temperature, which is around 37.5 degrees Celsius. While there is no reason to worry if a significant percentage of the powder has dissolved, you must not drink if you can see the powder separating. An ideal solution will have a warm liquid and an adequate quantity of creatine.
A Few Final Words
If you are hoping to build up your muscles, creatine supplements are the best way to do so, along with the proper training. Use creatine as prescribed and load it when necessary.
Dissolving creatine in water should be easy as long as you are using a high quality powder and adding it to normal room temperature water. Don’t use ice-water and make sure that the quantity of creatine is not too high.