Are you taking creatine the wrong way? Dietician warns against using it without water, with caffeine and…

Creatine is a popular supplement for building strength and muscle, but mixing it with these 5 things can reduce its effectiveness or cause side effects.

Creatine and protein are two supplements that many fitness enthusiasts swear by. They are great for building muscles, enhancing performance, and supporting overall health. While people usually know how to consume protein, creatine often sparks confusion. For those unaware, creatine is a naturally occurring compound found mainly in muscle cells. It fuels short bursts of intense activity like sprinting or weightlifting. Although present in foods like chicken, milk, cheese, salmon, and beef, supplements are often used to improve performance, boost muscle strength, and increase overall power.

Know the right way to consume creatine supplement.(Adobe Stock)

But the big question remains, how should you actually take creatine? Unlike flavoured protein powders, creatine is often gritty and flavourless, leaving people puzzled about what to mix it with. One side effect of creatine is mild dehydration since it draws water into your muscles, which may lead to headaches if fluid intake is low. That is why being mindful of how you consume creatine is key. "Creatine is one of the most researched and effective supplements for boosting strength, muscle mass, and athletic performance. However, to get the most out of it and avoid unwanted side effects, it is crucial to be careful about what you mix it with," Dietician Vidhi Chawla, Founder of FISICO Diet and Aesthetic Clinic, tells Health Shots

What to avoid mixing with creatine?

Here are 4 top foods you should avoid mixing with creatine to reap all the benefits and avoid side effects:

1. Caffeine

A morning coffee may be fine, but pairing high doses of caffeine with creatine is not the best idea. "While a single cup of coffee won't harm, too much caffeine acts as a diuretic and makes you lose water," says Vidhi. Since creatine pulls water into your muscles, this opposite effect can leave you dehydrated, reducing creatine's benefits. It may also increase the chances of muscle cramps, digestive discomfort, or headaches. To be safe, space out your creatine intake and coffee consumption by a few hours.

2. Acidic juices

Creatine monohydrate can break down into creatinine, a much less effective form, when left in acidic liquids like orange, grape, or lemon juice for too long. This means if you mix creatine in a big bottle of juice in the morning and sip it later, it might lose its strength. "Acidic juices also make creatine gritty and harder to digest, causing stomach upset for some people," explains Vidhi. The best option is to mix creatine with plain water or non-acidic juices and drink it immediately.

3. Too much sugar

Many believe creatine works better with sugar, but that is more of a myth. While insulin (triggered by sugar) does help absorb creatine, you do not need a large sugar load for it to be effective. Mixing creatine with very sugary drinks can add unnecessary calories, spike your blood sugar, and slow down your progress, especially if you are aiming for fat loss. A balanced meal with protein and carbs is enough for absorption. Keep it simple and avoid unnecessary sugar rushes.

Without enough water creatine can lead to dehydration.(Adobe Stock)

4. Alcohol

Alcohol is the exact opposite of what you want with creatine. Being a diuretic, it makes you lose more fluids, which cancels out creatine's hydration benefits. It also slows muscle recovery, reduces energy, and interferes with protein synthesis, the process your body uses to build muscle. "Regularly mixing creatine with alcohol means you won't see the strength or performance benefits you are aiming for," says Vidhi. If you want real results, skip the alcohol while you are taking a creatine supplement.

What is the right way to take creatine?

The best and most effective way to consume creatine is by mixing 3–5 grams of creatine monohydrate with water or a simple smoothie and drinking it immediately. There is no need to mix it with juices or sugary drinks. Consistency matters more than timing, whether you take it pre or post-workout, just ensure you are regular with it. Drinking enough water throughout the day is crucial for avoiding side effects and maximizing benefits. Some people choose a loading phase of 20 grams a day split into smaller doses for 5–7 days, followed by a maintenance dose, but even without loading, daily intake works perfectly. What matters most is sticking to it and staying hydrated.

Can creatine lead to dehydration?

One of the most important things to know about creatine is its effect on hydration. Creatine pulls water into your muscles, which is why you may feel a slight 'pump' after taking it. "But if you do not drink enough water, this can quickly lead to dehydration, muscle cramps, or fatigue. In extreme cases, it may even put extra stress on your kidneys," warns Vidhi. So instead of worrying about fancy mixes, the best thing you can pair with creatine is plenty of water spread throughout the day.