In 30 seconds
- Yes, you can mix them: it is one of the easiest ways to take your 3 g a day.
- Carbohydrates help your muscles retain a little more creatine, but the studies used about 100 g per dose. What really counts is taking it every day.
- Mix it and drink it on the same day: in acidic liquids, creatine gradually breaks down over the days.
- Dissolve it in room-temperature water before adding ice: it dissolves less well in very cold water.
It is one of the questions we are asked most: can I put my creatine in my isotonic drink? The short answer is yes. The long answer includes a couple of details worth knowing so you do not waste part of your creatine.
Yes, and it is very practical
Creatine does not need to be taken at any particular time or with any special food. What works is consistency: 3 g a day, every day, to keep your muscles fully loaded 1.
Dissolving it in the isotonic drink you already have when you train is a simple way not to forget it. It does not change the flavour and it saves you a step.
Carbohydrates and creatine
What the carbohydrate studies used
Do carbohydrates improve its absorption?
A little, with some nuances. When you take carbohydrates, insulin rises, and insulin helps your muscles take up creatine. In the University of Nottingham studies, taking it with a lot of carbohydrates increased the amount of creatine the body retained 3. In the most recent one, with about 100 g of carbohydrates, or 50 g of carbohydrates and 50 g of protein, retention rose by around 25% 2.
The nuance lies in the amount: 100 g of carbohydrates per dose is far more than any sports drink contains. The International Society of Sports Nutrition position stand notes that taking it with carbohydrates, or with carbohydrates and protein, may help you retain more, but the deciding factor is still the daily dose, kept up over time 1.
Mix it and drink it on the same day
In liquid, creatine gradually turns into creatinine, which does not have its effect. The more acidic the liquid and the warmer it is, the faster this happens 4:
| Acidity of the liquid | Creatine broken down |
|---|---|
| pH 5.5 (slightly acidic) | 4% |
| pH 4.5 | 12% |
| pH 3.5 (like a juice or a drink with citric acid) | 21% |
Source: Howard and Harris, 1999, as reported in Jäger et al., 2011.
Isotonic drinks contain citric acid, so they are acidic. Over the few hours a training session lasts the loss is minimal, but do not leave your bottle made up from one day to the next.
Solubility
Creatine dissolved per litre of water, by temperature
Stop it settling at the bottom
Creatine dissolves less well in cold water 4:
| Water temperature | Creatine dissolved |
|---|---|
| 4 °C (from the fridge) | 6 g |
| 20 °C (room temperature) | 14 g |
| 50 °C (hot) | 34 g |
Source: Jäger et al., 2011. 3 g in 500 ml is equivalent to 6 g per litre.
Your 3 g in 500 ml works out at 6 g per litre, right at the limit for fridge-cold water. That is why a little sediment is sometimes left. The trick: dissolve the isotonic powder and the creatine in room-temperature water, shake well and add the ice afterwards.
Step by step
Creatine and isotonic drink in the same bottle
How to do it, step by step
- Put 25 g of isotonic powder and 3 g of creatine in your bottle.
- Add 400-500 ml of water at room temperature.
- Shake for 15-20 seconds, until no sediment is left.
- Add ice if you like it cold.
- Drink it during your session or straight afterwards, on the same day.
What the regulations say
Creatine is one of the few sports supplements with authorised health claims in the EU:
- “Creatine increases physical performance in successive bursts of short-term, high intensity exercise.” The beneficial effect is obtained with a daily intake of 3 g of creatine. The claim is aimed at adults who do high-intensity exercise 5.
- “Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.” Also with 3 g a day, doing resistance training at least three times a week 6.
A varied and balanced diet and a healthy lifestyle are important.
The two together
Our Creatine monohydrate is micronised to 200 mesh, with a single ingredient, and works out at €0.17 a day. Nitrus Isotonic contains carbohydrates, five electrolytes, all 13 vitamins, BCAAs and taurine. You can have both in the Strength & Hydration Pack for €36.90 instead of €42.30, with free delivery.
Frequently asked questions
Can you take creatine with an isotonic drink?
Yes. You can dissolve your 3 g of creatine in your isotonic drink and have it before, during or after training. It does not change the flavour and it is one less thing to remember.
Do carbohydrates improve creatine absorption?
They help your muscles retain a little more, but the studies used about 100 g of carbohydrates, or 50 g of carbohydrates with 50 g of protein, with each dose of creatine. With normal amounts the effect is small. What matters is taking it every day.
How long does creatine keep once dissolved?
Ideally, drink it on the same day. In acidic liquids, such as an isotonic drink or a juice, up to 21% has broken down after 3 days at room temperature. Over a few hours the loss is minimal.
Why does creatine settle at the bottom of the bottle?
Because it dissolves poorly in cold water: about 6 g per litre at 4 °C. Dissolve it first in room-temperature water, shake well and add the ice afterwards.
When should you take creatine?
Whenever it is easiest for you to stick to every day. Timing matters far less than consistency: with 3 g a day, your muscles are fully loaded within a few weeks.
Sources
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. View publication
- Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol. 2000;89(3):1165-1171. View publication
- Green AL, Simpson EJ, Littlewood JJ, Macdonald IA, Greenhaff PL. Carbohydrate ingestion augments creatine retention during creatine feeding in humans. Acta Physiol Scand. 1996;158(2):195-202. View publication
- Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369-1383. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
- Commission Implementing Regulation (EU) 2017/672 of 7 April 2017 authorising a health claim relating to creatine. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
