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Creatin and protein are two supplements that take oath by many fitness enthusiasts. They are great for muscle building, enhancing performance and supporting overall health. While people usually know how to consume proteins, creatin often causes confusion. For those unknown people, creatine is a naturally occurred compound found in muscle cells. It fuel the small burst of acute activity such as sprinting or weightlifting. Although there are present in foods such as chicken, milk, cheese, salmon and beef, the supplement is often used to improve performance, promote muscle strength and increase overall power.
But the big question is how you should actually take creatine? Unlike aromatic protein powder, creatin is often gritty and flavored, which surprised people what to mix. One side effect of creatin is mild dehydration as it draws water in your muscles, causing a headache when the fluid intake is reduced. This is why it is important to take care of how you consume creatine. “Creatin is one of the most research and effective supplements to increase strength, muscle mass and athletic performance. However, to achieve the most of it and avoid unwanted side effects, it is important to whom you mix it,” the founder of Fisico Diet and Esthetic Clinic, tells Dietician Vidi Chawla, Dietician Vidhi Chavala, Healthy Shots.
What to avoid mixing with creatin?
Here are 4 top foods that you should avoid mixing with creatin to withdraw all benefits and avoid side effects:
1. Caffeine
Morning coffee may be cured, but adding high doses of caffeine with creatin is not the best idea. “While a cup of coffee will not harm, too much caffeine acts as a diuretic and loses you water,” Vidhi says. Since creatine draws water in your muscles, this opposite effect can dehydrate you, reduce the benefits of creatin. It can also increase the possibility of muscle cramps, digestive discomfort or headache. To be safe, keep your creatin intake and coffee consumption out for a few hours.
2. Acidic juice
Creatin monohydrate can break into creatinine, very little effective forms, when left in acidic fluids such as orange, grapes or lemon juices. This means that if you add creatin to a large bottle of juice in the morning and later sips it, it can lose your strength. “Acidic juices also make creatin gritty and difficult to digest, which causes the stomach to deteriorate,” Vidhi explains. The best option is to mix creatine with plain water or non-acidic juice and drink it immediately.
3. Excess sugar
Many believe that creatin works better with sugar, but it is more than a myth. While insulin (trigger by sugar) helps absorb creatin, you do not require a large sugar load to be effective. You can add unnecessary calories by mixing creatin with very sugary drinks, spikes your blood sugar, and can slow down your progression, especially if you are targeting for fat loss. A balanced food with protein and carbs is sufficient for absorption. Keep it simple and avoid unnecessary sugar congestion.
4. Liquor
Alcohol is exactly the opposite of what you want with creatine. Being diuretic, it loses more fluids you, which cancels the hydration benefits of creatin. It also slows down muscle recovery, reduces energy, and intervenes with protein synthesis, uses your body to manufacture muscles. “Regularly combining creatin with alcohol means that you will not look at the strength or performance benefits you are targeting,” Vidhi says. If you want real results, leave the wine while taking a creatin supplement.
What is the right way to take creatine?
The best and most effective way to consume creatine is 3-5 grams of creatin monohydrate with water or a simple smoothie and drink it immediately. There is no need to mix it with juice or sugars drinks. Consistency matters more than time, whether you take it pre-or post-workout, just make sure that you are regular with it. It is important to drink enough water throughout the day to avoid side effects and maximize benefits. Some people choose a loading phase of 20 grams divided into a day in small doses for 5-7 days, followed by maintenance dose, but even without loading, daily intake works perfectly. Whatever matters is and is being hydrated.
Can Creatin lead dehydration?
One of the most important things to learn about creatin is its effect on hydration. Creatin draws water into your muscles, which is why you can feel a little ‘pump’ after taking it. “But if you do not drink enough water, it can quickly lead to dehydration, muscle cramps or fatigue. In extreme cases, it can also put additional stress on your kidneys,” Vidhi warned. So instead of worrying about fancy mix, the best thing you can combine with creatine is plentiful to the day -long water.
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