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Creatine and Gatorade are both staples in many athletes’ diets. So it may be worth combining them to get the best of both worlds.
Can you mix creatine and Gatorade? Yes, mixing creatine with Gatorade is a great option for those who are active and want to improve their performance in the gym because of the fast-digesting carbs found in Gatorade. However, those who are less active don’t necessarily need the fast-digesting carbs that Gatorade has to offer.
Although creatine and Gatorade can be mixed together, it’s important to consider whether the benefits outweigh the drawbacks, and if it’s something you should do everyday or if it’s better every once in a while.
After reading this article you’ll learn:
- The benefits of mixing creatine with Gatorade
- The drawbacks of mixing creatine with Gatorade
- When to consume creatine and Gatorade for the best results
- Who should or should not mix Gatorade and creatine
Benefits of Mixing Creatine With Gatorade
Keeps You Hydrated
One benefit of mixing creatine with Gatorade is that it helps to keep you hydrated, which is helpful because when supplementing with creatine it’s especially important to stay hydrated.
The Gatorade helps you to stay hydrated because it contains water and electrolytes, which work together to maintain water balance in your body.
Although it was previously believed that creatine causes dehydration, studies have shown that this isn’t true. However, staying hydrated is still important for exercise performance so mixing creatine with Gatorade is a great option.
Being even slightly dehydrated can severely impact your exercise performance, so it’s best to drink fluids throughout the day leading up to your workout, and during your workout.
Provides Energy For Workouts
Another benefit of mixing creatine and Gatorade is that it provides you with energy for your workouts because the sugar in Gatorade can absorb quickly to provide you with energy at a faster rate.
When you need energy quickly, like before a workout, sugar is the best option because it absorbs at a faster rate into the bloodstream providing almost instant energy.
Additionally, it also reduces any digestive issues that would normally come from eating a slower digesting carb like whole wheat bread or oats, which makes it a great option right before a workout or even during a workout.
- Related Article: Gatorade Before or After Workout: Which Is Best?
Drawbacks of Mixing Creatine With Gatorade
Gatorade Is High In Sugar
One of the only drawbacks of mixing creatine with Gatorade is that Gatorade is high in sugar with 36 grams in a 20 oz bottle, which exceeds the recommended amount of daily sugar consumption.
The amount of sugar in a bottle of Gatorade is higher than the Recommended Daily Amount (RDA) for women, which is 24 grams and is equal to the Recommended Daily Amount of sugar for men at 36 grams.
Although a higher sugar intake every once in a while isn’t an issue, if you’re mixing creatine and Gatorade daily then it could have consequences.
A high sugar intake can increase your risk of diabetes, obesity, high blood pressure, and other health issues.
If you’re planning on mixing creatine with Gatorade more often, then you should consider buying Gatorade Zero, which is a sugar-free version of Gatorade.
Creatine & Gatorade: When To Consume It
Mixing creatine and Gatorade has multiple benefits, but these benefits are better captured when you consume this mixture at certain times. Let’s take a look at a few scenarios below.
Is Creatine Mixed With Gatorade Good for Pre-Workout?
Creatine mixed with Gatorade is the perfect pre-workout option because the carbs in Gatorade are fast-digesting, which will provide an instant energy boost.
Is Creatine Mixed With Gatorade Good for Post-Workout?
Creatine mixed with Gatorade is still a good option post-workout because the carbs in Gatorade will replenish your energy stores that were depleted while working out, but it’s not as beneficial as it would be pre-workout.
After a workout, your energy stores will be low so the carbs in Gatorade are beneficial; however, you would also need to pair the creatine and Gatorade mixture with a source of protein.
Protein is important post-workout so that you’re encouraging muscle growth and repairing any muscle damage that occurred while working out.
Personally, I would rather have a more balanced meal after a workout so I would prefer to have creatine and Gatorade pre-workout than post-workout.
However, if you’re someone that can’t stomach a solid meal after a workout or you simply don’t have time, then having the creatine, Gatorade, and protein mixture might be a better option for you.
You could make a creamsicle-style protein shake with:
- Orange Gatorade
- Vanilla Whey Protein
Related Article: Can You Mix Gatorade With Protein Powder?
Is Creatine Mixed With Gatorade Good Before Bed?
A creatine and Gatorade mixture before bed isn’t a good idea because the sugar in Gatorade will negatively affect your quality of sleep if it’s consumed before bed.
It’s best to avoid sugar before bed because sleep is so important for recovery, mood, and cognitive function so it’s not worth sacrificing your sleep just to get your creatine in.
There are other alternatives for mixing your creatine if bedtime is the only time when you can take your creatine because of your schedule. I would recommend milk or oatmeal as an alternative to Gatorade.
Who Should Mix Creatine With Gatorade?
Those who would benefit the most from mixing creatine and Gatorade are those who are more active and/or sweat more often because they will require additional hydration, electrolytes, and energy that come from Gatorade.
Those who expend more energy should mix creatine with Gatorade because they’ll likely need sugar and electrolytes to keep them going without becoming too dehydrated or fatigued.
Who Should Not Mix Creatine With Gatorade?
Those who shouldn’t mix creatine with Gatorade are those who are more sedentary and do not expend much energy throughout the day, and those with health conditions like diabetes.
For these individuals, the benefits of mixing creatine with Gatorade would not outweigh the drawbacks. It wouldn’t be worth consuming this mixture regularly because the calories, carbs, and electrolytes from Gatorade are likely unnecessary for these individuals.
Will Creatine Dissolve In Gatorade?
Creatine can dissolve in Gatorade if mixed in a shaker bottle or with a frother, but it may not dissolve as well when stirred in with a spoon because creatine dissolves more slowly in cold liquids.
Creatine mixes better into warm liquids than cold liquids, but with a bit of extra effort you can get it to dissolve into cold liquids, like Gatorade, without any clumping.
- Related Article: Can You Mix Collagen Powder With Gatorade? (Pros & Cons)
Best Types of Creatine to Mix With Gatorade
The best type of creatine to mix with Gatorade is pure creatine monohydrate because it has been shown to be the most effective type of creatine, beating out all of the other types of creatine on the market.
The brands of creatine monohydrate that I trust most to deliver a high-quality product are:
- PEScience’s TruCreatine
- Nutricost Creatine Monohydrate Micronized Powder
My favorite brand of creatine is the PEScience TruCreatine because it mixes well, it’s made with creatine monohydrate, and it’s third-party tested.
Choosing supplements that are Third-Party Tested, like TruCreatine, is important to me because I want to know that I’m getting exactly what I’m paying for in terms of quality, and I also appreciate the peace of mind that I’m consuming exactly what I think I’m consuming based on the label.
Nutricost Creatine Monohydrate Micronized Powder
Another great brand of creatine is Nutricost Creatine Monohydrate because it contains a high quality creatine, it’s Third Party Tested, and it’s very affordable.
Nutricost creatine is a great option, but I prefer the PEScience creatine because I appreciate their efforts to educate their customers on the scientific evidence that is used as reference when designing their supplements to be effective.
Frequently Asked Questions
Can You Mix Creatine With Sports Drinks?
Yes, mixing creatine with a sport drink is a great option because it can complement creatine’s performance-enhancing benefits by increasing the amount of energy you have for your workouts and keeping you hydrated.
Can You Mix Creatine With Electrolytes?
Yes, mixing creatine with electrolytes is beneficial because it can help to keep you hydrated, which is important for your general health and to maximize your performance in the gym.
- Should Beginners Take Creatine? Who SHOULD & Should NOT Use
- What Happens When You Stop Creatine (6 Things To Know)
- Can You Take Creatine Forever? (What The Science Says)
- How Long For Creatine To Work? (1-Week & 1-Month Results)
- This Is Why Your Creatine Is Not Dissolving (And How To Fix)
What Else Can You Mix With Creatine?
- Can You Mix Creatine With Pre-Workout? Yes, Here’s How To Do It
- Can You Mix Creatine With Protein Powder? (Yes, Here’s How)
- Can You Mix Creatine With Milk? (Yes, Here’s How To Do It)
- Can You Mix Creatine With Energy Drinks? (Pros & Cons)
- Can You Mix Creatine With Hot Liquids? (Pros & Cons)
- Can You Mix Creatine With Juice? (And, Is It More Effective)
About The Author
Amanda Parker is an author, nutrition coach, and Certified Naturopath. She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching.