Creatine monohydrate is one of the most extensively researched sports nutrition ingredients. Used in conjunction with regular weight training, over time, it can help you develop bigger, stronger muscles. Here are some suggestions for optimizing its use.
It’s a common misconception that unflavored means flavorless. The term has a much more literal meaning: no flavoring was added. So mixing creatine powder into water isn’t going to provide the best experience – especially since even micronized creatine doesn’t stay suspended in solution very long.
To mask the natural taste of the powder and help keep it suspended in liquid longer, try adding a teaspoon (5 grams) of creatine to a flavored protein shake. Combining two or more supplements like this is known as stacking.
Creatine & Carbs
Another good option is mixing a teaspoon of creatine powder into fruit juice. This helps with flavor and keeping the powder suspended in solution. It’s also been suggested that carbohydrates might play a role in creatine uptake.
A Teaspoon Every Day
To be effective, creatine should be consumed on a daily basis, whether you are training or not. The generally recommended daily dose is 5 grams, which is equivalent to one teaspoon of the powder. It really doesn’t matter what time of day you consume creatine, as long as 5 grams is consumed every day for an extended period of time.