Reviewed By Kyle Crowley MSc Sports Nutrition
This article will cover off everythign you could ever want to know in regards to how to take creatine and what you can take it with. Creatine – particularly creatine monohydrate is incredibly versative – and comes in either flavoured or non-flavoured versions.
Here’s a breakdown of what we will cover
- How to take creatine?
- Can I take creatine with other supplements?
- Can I mix creatine with BCAA’s?
- Can I mix creatine with Beta-alanine?
- Can you add Creatine to a pre-workout?
- Can you add creatine to a post-workout?
- Can you add creatine to coffee?
- Can you cook/bake with creatine
- Can you add creatine to smoothies?
How to Take Creatine?
Creatine can be found in numerous forms including powder and pills. It’s a very popular supplement for individuals who wish to not only boost energy levels but also increase lean muscle mass. Creatine is the most scientifically studied supplement on the market and has been found to promote greater training adaptations, and muscle hypertrophy allowing athletes to perform high-intensity exercises enabling them to train harder and longer, resulting in greater muscle gains (Volek et al. 1993 & Olsen et al 2006).
It’s important to maintain creatine stores throughout the day, and as such why consuming it on a regular basis is needed to keep creatine stores at an optimal level. It’s said to consume around 3-5g of creatine daily to maintain these elevated stores, but how can you actually consume it? Can it be added to hot drinks? Or can you take it with your pre-workout? Having different options for consumption will allow you to ensure your body is delivered sufficient creatine dosages even on rest days. Below we explore all the different variations you can consume creatine.
If you’re interested in finding out how creatine works at a scientific level, we have an article dedicated to that called ‘Creatine: The Ultimate Guide To This Well known Supplement’.
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