3 Best Liquids to Mix With Creatine

Creatine, a supplement taken to help enhance strength and athletic performance, is available in various forms, including tablets, capsules, and liquid. However, it usually comes in the form of tasteless powder. If you’re wondering what to mix creatine with, there are several delicious and nutritious options.

You can mix creatine with a variety of healthy liquids — including juices, protein shakes, and smoothies — to make the experience tastier and more well-balanced.

1. Take Creatine in Water

Your healthcare provider can offer more specific guidance based on your health needs, so speak with them before taking creatine.

2. Add Creatine to Juices and Smoothies

One benefit of juice is that, 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 or vegetable, like an apple or cucumber.

Smoothies can also be high in sugar, especially if you’re buying prebought smoothies or ordering one at a restaurant. To be safe, it’s best to make these drinks at home.

Still, taking creatine with juice or a smoothie can be a great way to pack in some extra nutrients before a workout, as long as you’re combining it with an overall healthy, balanced diet. You can experiment with different juice and smoothie recipes to keep things interesting. If you need some inspiration, consider the following.

• Green juice: Juices aren’t just about fruit. Green juice, made from vegetables, can be just as delicious. To make a green juice, use about two cups of spinach leaves or kale, several stalks of celery, two cucumbers, two apples, and some lemon juice and ginger. Spinach and kale are dark, leafy greens that are packed with vitamins A and C, folate, and magnesium.

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  Apples also contain vitamin C, which works as an antioxidant.

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• Beet juice: Don’t shy away from beets. For a juice with an entirely different taste, throw two or three beets into a juicer, along with six carrots, two apples, and some lemon juice and ginger. Beets supply you with folate, fiber, copper, magnesium, and potassium, and they may have heart health benefits.

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• Apple, carrot, and blueberry juice: You can’t go wrong with berries — they’re filled with flavonoids and may be beneficial to heart health.

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  For a sweeter, more fruity juice, combine apples, carrots, and blueberries (or other berries), along with any other fruits of your choosing. These juice options will give your creatine dose a little more flavor — and nutrition.
• Blueberry and banana smoothie: You can also blend your creatine into a smoothie. 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. This smoothie will not only provide you with plenty of nutrients from the fruit, but also protein from yogurt and almond butter.

3. Mix Creatine With Protein

Protein or creatine? Athletes and weight lifters will often find themselves wondering which supplement will be most beneficial. But it’s possible that taking a combination of both protein and creatine supplements could work for you.

For a filling, protein-packed snack or meal replacement, mix some scoops of whey protein with water, coconut milk or regular milk, cinnamon, and creatine. You can also create whey protein smoothies with soy milk, bananas, frozen berries, and avocados.

Alternatively, you can mix protein and creatine powder into oats or yogurt, or stir some into your morning coffee to get a strong start to your day.

The Takeaway

• Creatine, a supplement that can help support muscle growth and athletic performance, often comes in powder form.
• You can mix creatine with various liquids and soft foods, including water, juice, smoothies, and protein shakes.
• Most people can safely take creatine, but it’s a good idea to speak with your doctor before starting this or any supplement.