How should you consume creatine?
Many bodybuilders and athletes use creatine everyday to help them with their workout performance. The recommended dosage is about 3-5 grams per day. You can either take it all at once or you can spread it throughout the day. If you are just starting out with creatine then you should start with a lower dosage an increase it over time as you get used to it.
Getting used to creatine is important because some people experience side-effects such as bloating, cramping, and diarrhea. These side effects are usually only temporary and will go away as your body gets used to creatine.
The best way to take creatine is by mixing it with your favorite beverage. This can be any type of liquid such as water, juice, or even coffee. The reason why you want to mix creatine with a beverage is because consuming too much creatine at one time can result in stomach aches.
Some people like to snort creatine, this is absurd in my opinion because snorting any type of powder can damage your sinuses. It is much better to mix it with a beverage because you will get the same results without damaging your sinuses.
You can also dry scoop creatine, this is something that I don’t recommend because it is hard to measure the correct dosage when you dry scoop. It is much better to use a teaspoon so that you can measure the correct dosage.
How to dissolve creatine
In order to dissolve creatine in your drink you will need heat your drink to about 70 degrees Celsius. Once your drink is heated up, add the creatine and stir until it is fully dissolved. You can add creatine to your hot tea or hot coffee for example and the only thing you have to do is stirr until it is fully dissolved.
Some people believe that by dissolving the creatine it takes away its effects, this is not true. Creatine will still be effective even if it is dissolved in your drink. The only difference is that it will be absorbed into your bloodstream faster.
The reason why people believe this is because they think that creatine is a peptide hormone. Peptide hormones can lose their functionality when heated. However creatine is not a peptide hormone and it is perfectly safe to heat it up without losing its function.
Other ways to dissolve creatine
You can also add creatine to your food such as oatmeal, cereal, or even yogurts. The only downside to this is that it can make your food taste a bit gritty. You can also add it to protein shakes and smoothies without any problems, this will not dissolve the creatine but for protein shakes it is pretty normal to shake your drink before you take a sip.
You can also add creatine to your diner. If your dinner is warm than you can add it to your steak for example. This will also dissolve the creatine on your steak (depending on how much creatine you add on your steak).
Conclusion on creatine won’t dissolve
Some people like to dry scoop some to drink creatine with their favorite shake. However drinking it with your favorite shake can cause some problems because the creatine won’t dissolve. This can be fixed by heating your drink and adding the creatine after the drink is hot enough (approx. 70 degrees Celsius). After this stirr your hot drink with creatine a little and voila! A delicious drink with dissolved creatine.