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Creatine has many performance-enhancing benefits, but people are concerned about whether mixing it with hot liquids will destroy the creatine.
Key Takeaways
- You can mix creatine with hot liquids. The benefits of creatine are not affected by heat, so it will be just as effective as mixing it with cold liquids.
- Mixing creatine with hot liquids will allow it to dissolve better, which is a common complaint among people consuming creatine with water.
- Mixing creatine with hot coffee is a great pre-workout drink.
Want to learn all the ways to mix creatine? Check out our complete guide to 8 Ways To Mix Creatine (Plus Liquids To Avoid)
Benefits of Mixing Creatine With Hot Liquids
Dissolves Better
The main benefit of mixing creatine with hot liquids is that it dissolves better in hot liquids than in cold liquids, making it more palatable to consume.
I prefer to mix my creatine with hot liquids so I don’t have to worry about it clumping or becoming gritty, which makes it unpleasant to consume.
- If your creatine gets clumpy when you mix it in liquids, try these tips for making creatine easier to dissolve.
Retains Its Health Benefits
Another important benefit to mixing creatine with hot liquids is that it retains its effectiveness and is not affected by heat.
If you prefer hot liquids, like tea or coffee, you can take your creatine without worrying about ruining its absorption and limiting the strength, power, and cognitive benefits associated with creatine supplementation.
Drawbacks of Mixing Creatine With Hot Liquids
There are no real drawbacks to mixing creatine with hot liquids other than limiting your options.
You can mix it with coffee (or other coffee-based beverages), tea, hot chocolate, warm milk, or even soup, but that’s likely it.
Whereas with cold liquids, the possibilities are endless.
Creatine & Hot Liquids: When To Consume It
Before Training?
Creatine mixed with hot liquids before a workout is a great option for those who don’t mind a hot beverage before training, especially if that hot liquid is coffee.
Mixing creatine with coffee is an excellent pre-workout option because the caffeine in coffee can help to increase alertness and result in a better training session, which ultimately produces better muscle-building and strength outcomes.
Caffeine and creatine are the perfect pre-workout duo to enhance your performance in training, but I would still recommend consuming carbs as well to ensure you’re fueling your workout.
After Training?
Creatine mixed with hot liquids after a workout is a good option too as long as you also consume enough carbs and protein to promote recovery after training.
Research has found a benefit in consuming carbohydrates and protein as a post-workout meal in a 3:1 ratio (carbs to protein).
In order to restore glycogen that has been depleted during exercise, aim to consume 0.4 grams per pound of bodyweight of fast digesting carbs.
For a 150-pound athlete, this would be approximately 60 grams of carbs.
Therefore, for this athlete, a post-workout meal containing 60 grams of carbs and 20 grams of protein with a serving of creatine (3-5 grams) will encourage optimal muscle recovery.
I recommend mixing your creatine with protein hot chocolate.
The sugar in hot chocolate would serve as a fast-digesting carb source to replenish your energy, and the protein would help to encourage muscle repair and growth.
Who Should Mix Creatine With Hot Liquids?
Anyone can mix creatine with hot liquids.
There are no drawbacks in mixing creatine with hot liquids as long as you choose the best hot liquids for the time of day.
Obviously, you don’t want to be drinking coffee before bed though.
Who Should Not Mix Creatine With Hot Liquids?
The only people who should not mix their creatine with hot liquids are those who simply don’t enjoy hot liquids.
Although creatine does dissolve better in hot liquids than cold liquids, if you don’t enjoy drinking hot liquids, it’s not worth it.
Ultimately, it’s most important to mix your creatine with something you enjoy so that you actually want to take it.
Creatine is most effective when taken regularly, so it’s best to mix it with whatever liquid you find the most enjoyable and be consistent with taking it.
Will Creatine Dissolve In Hot Liquids?
Creatine dissolves better in hot liquids than cold liquids, which makes it undetectable and more easily consumed.
It should also be noted that using a high-quality creatine product will help with the dissolving process whether you decide to use warm or cold water (I provide a couple of recommendations below).
Can You Put Creatine In Hot Food?
If mixing your creatine into beverages like tea or coffee isn’t for you, then you can safely mix it into hot foods.
For example, you can mix your creatine into your hot oatmeal at breakfast, or into a soup without compromising any of the benefits it provides.
If you are someone who eats the same hot oatmeal breakfast every day, then taking your creatine with your oatmeal will help you be consistent with the supplement.
Not only that but if you don’t love the chalky flavor of creatine, mixing it into food will help to mask the flavor so you won’t even notice it.
Is It Better To Take Creatine With Warm or Cold Water?
It is best to take creatine with warm water, since warm water will aid in the process of dissolving the creatine, making it easier to consume.
With cold water, you may just have to spend more time shaking/mixing the creatine so it properly dissolves.
It’s important to note that there have been times when I’ve mixed creatine with cold water and no matter how hard I try, it still won’t dissolve fully.
Best Types of Creatine to Mix With Hot Liquids
The best type of creatine on the market is creatine monohydrate because studies show that it is the most effective type of creatine.
The best brand of creatine monohydrate is:
PEScience TruCreatine
The best brand of creatine is PEScience TruCreatine because it’s made with creatine monohydrate, which is the purest and most effective form of creatine on the market according to current research. Additionally, it’s third-party tested, and it dissolves well in all liquids.
I appreciate supplements that are third-party tested, like TruCreatine, because I want to know that the products I’m consuming are exactly what they’re advertised to be.
Additionally, this company does a great job of educating its customers on the scientific research supporting its supplements.
Frequently Asked Questions
Does Hot Water Destroy Creatine?
No, the properties of creatine aren’t affected by hot water, so it’s perfectly fine to mix your creatine with hot liquids without it being destroyed or compromised in any way.
Can You Put Creatine in Boiling Water?
There is no evidence to support that creatine becomes less effective when added to boiling water.
Can You Put Creatine in Hot Chocolate?
Yes, you can add creatine to a hot chocolate.
The flavor of the hot chocolate will also help to hide the chalky flavor that most creatine supplements have.
Additional Resources on Creatine Supplementation
What Else Can You Mix With Creatine?
References
Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
Izquierdo M, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002 Feb;34(2):332-43. doi: 10.1097/00005768-200202000-00023. PMID: 11828245.
Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50. doi: 10.1098/rspb.2003.2492. PMID: 14561278; PMCID: PMC1691485.
Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement John L. Ivy, Harold W. Goforth, Jr., Bruce M. Damon, Thomas R. McCauley, Edward C. Parsons, and Thomas B. Price. Journal of Applied Physiology 2002 93:4, 1337-1344
Chad M. Kerksick, Shawn Arent, Brad J. Schoenfeld, Jeffrey R. Stout, Bill Campbell, Colin D. Wilborn, Lem Taylor, Doug Kalman, Abbie E. Smith-Ryan, Richard B. Kreider, Darryn Willoughby, Paul J. Arciero, Trisha A. VanDusseldorp, Michael J. Ormsbee, Robert Wildman, Mike Greenwood, Tim N. Ziegenfuss, Alan A. Aragon & Jose Antonio (2017) International society of sports nutrition position stand: nutrient timing, Journal of the International Society of Sports Nutrition, 14:1, DOI: 10.1186/s12970-017-0189-4
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.
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