– The Answer. Jon S. (Australia). Drink plenty of water and liquids while supplementing with creatine. In addition to providing proper hydration, adequate water intake supports the processing and removal of creatine … Will it change the chemical composition of creatine if I use hot water? The answer is yes, but the question is fundamentally flawed since, if you drink sea water, you will go insane. After you mix creatine with water, it'll start to denature in about 8 hours so you want to consume the creatine … This concern is largely due to the fact that, when you take creatine, your muscles retain water. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! And when they use their stores to recycle adenosine triphosphate (ATP), often called life’s en… Let’s go over what you need to know about creatine water weight gain… Where The Water Is Gained. Are Antioxidants Destroyed by Heat?. Creatine does, in fact, cause our muscle cells to retain more water. Sure, it’s possible that mixing your creatine in warm water may cause a very slight improvement in its overall solubility, which may then translate to a very slightly higher percentage being absorbed, but the amount would likely be so miniscule so as to not make any difference whatsoever in the overall picture. You wouldn't want to mix it into boiling water but mixing it into coffee at the temperature you would drink it - no issues. In rat muscles, creatine increased the expression of the GLUT4 gene. You can handle a little bit more after a work out. It takes a looooooooooooooong time for hot water to degrade creatine. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. I've gained around 6 lbs ever since starting creatine supplementation a month ago. 1093 « Forum Home. Creatine draws water from other parts of the body and stores it in the muscles. Creatine should not dissolve well in water, hot or cold. Creatine supplementation combined with strength training has been shown to cause dramatic improvements in muscle size and strength. Daniel: Answer #2 : Creatine WILL dissolve in hot water or faster in boiling water. Myth Creatine Causes Excessive Water Retention. It would reduce the uptake. 408. I am unsure, though, at what critical temperature this occurs. It did for me anyway. Since whey is stable at room temperature, I would think that heating the water up only a little to create a better environment for dissolution would be fine. Even if you use hot water, only a very little bit will dissolve. Creatine does not affect insulin sensitivity or insulin levels [52, 53]. Don't take it in the evening or you will be having to get up to take a piss during the night. Creatine is one of the most widely used supplements in the athletic world. In general, no. If you still feel bad on creatine, STOP TAKING IT! In fact, it will help you lose fat, instead. And when 1% of that time passes, you coffee will be cold as hell. 9 years ago : Post 1 • IP flag post: 882. This doen't destroy the structure of creatine itself. There have been numerous studies into creatine supplementation and what they have shown is that creatine MAY result in increased performance in short duration, maximum intensity training. It can help make bodybuilders gain weight, but not fat. Genetics. Question: Does Hot Water destroy Creatine in general? The soft gels are not melted, but I am concerned. Copyright © 2021 NutritionalSupplements.org. Mixing creatine in hot water? Creatine side effects. It is important to speak to your physician or a nutritionist before beginning to take creatine supplements. I've heard creatine should not be mixed with hot fluids. Therefore, it does have a cell volumizing effect. According to “Nancy Clark’s Sports Nutrition Guidebook,” excess creatine is processed by the liver and removed by the kidneys 3. [Amino Acids. Kurtis_Frank 2010-02-22 13:34:43 UTC #3. 882. Creatine can also be mixed with juice, as the sugars will help transport creatine into the muscle fibers. © 2021 Bodybuilding.com. 2011 May; 40(5): 1369-83.] The answer is a big, fat NO. After a short period of time, it will transform into a useless compound (one that wont hurt or help you). In this video i go over what the best way to take creatine is. Edit: Thanks for the replies! The answer to this question is not as simple as yes or no. Even if you use hot water, only a very little bit will dissolve. You should drink about one pint of water … Dissolve 5 grams (1 heaped teaspoon) in about a pint of water and drink it gradually throughout the day. Considering creatine’s popularity as a sports supplement, it isn’t surprising that concerns have been raised about potential adverse effects — especially on the kidneys. Ignore spammers who claim that their flavour of expensive creatine is better than creatine monohydrate. The amount of creatine and water that you should take depends on a lot of factors. All rights reserved. This article examines the necessity, benefits and side effects of the creatine loading phase. Cold water can't seem to dissolve creatine powder. I see this going on in a lot of BB forums (the discussion) but with no evidence or sources. Pages: 1. Best of all, this recent study employed the latest in body composition … Try adding some glucose powder to it to aid in the uptake by the muscles. first time ever touching a weight. These findings may not hold true in people with diabetes. So you have to think if you can drink hot water as soon as you mix it. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. The table shows the temperature at which different quantities of creatine dissolve in 1 L water. Although the two studies seem to run counter to our advice to load your coffee up with creatine powder, I hope that you can see that a study is only as good as its design. Tips . Creatine dissolved in tea is effective. Creatine is fine in hot water, hence my referencing the use of hot tea in early studies to mix it. I ended up doing a bit of research and concluded that the the difference was probably only one of speed - your body would probably absorb creatine that's dissolved in hot water … Allow me to propose a parallel question to illustrate my point: Does sea water have enough water content to keep your hydrated? 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. Creatine is a compound that is naturally produced by your body and is synthesized from the three amino acids, L-arginine, L-glycine, and L-methionine in your pancreas … However, creatine causes you to retain more water, giving you that bigger and more muscular look. Antioxidants represent a wide variety of compounds found in fruit and veggies. Otherwise, take it with grape juice or pineapple juice. How well creatine dissolves in water depend on the temperature. How Does Creatine Work? But then you claim that ATP is a form of energy that, you seem to believe, is only used when "muscles need short, powerful bursts." But specifically, yes. To maintain quality, we review each submission before posting. Creatine WILL dissolve in hot water or faster in boiling water. Many beginners mistake that water … Thanks in advance. I recently purchased several bottles of Qunol Plus from Costco.com and they arrived hot. I've seen a 15 year old deadlift 440 lbs. Can I use hot water to dissolve creatine? Why the kidneys? Can water lower creatinine level? In general, creatine is like that power-up from the old console video games – when your character picks it up, it becomes noticeably strong and powerful but only for a short period of time after which he gets back to normal. Sidewinder private msg quote post Address this user: plus 1 plus 1 plus 1 0. This also worked well for me. Creatine’s a great supplement but it’s still possible to make solid gains in the gym without using it. 408. With regards to denaturing of the protein, any hot temperature has the ability to do so, whether it be microwave, oven, or hot water. This modified version of creatine tends not to cause side effects of creatine such as water retention and bloating that certain people find that regular creatine monohydrate does. to submit@nutritionalsupplements.org. Generally speaking, if you are on a consistent workout program, you can consume approximately 0.3 grams of creatine per one kilogram (or 2.2 pounds) of body weight. Creatine does not dissolve in water. And, your body is going to convert the creatine (chemically) into creatine phosphate (the functional molecule). How many pounds of water does creatine add? Yes. Dehydration, heat-related illnesses, muscle cramps, reduced blood volume and electrolyte imbalances are more likely to occur while taking creatine. Taking it is minimal, it will transform into a useless compound ( one that wont or! The night ’ s still possible to make solid gains in total body mass and fat-free mass submission before.! The fact that, it will still work creatine can also be mixed with hot fluids, but question... Volume and electrolyte imbalances are more likely to occur while taking creatine well creatine dissolves in water exercise... The discussion ) but with no evidence or sources dissolves entirely or you will go insane whey and! What creatine does increase performance and muscle mass, creatine increased the expression of the body and stores it the. ): 1369-83. do n't take it straight away, it will transform a. Damage, especially in blood vessels, though, at least you were right on one thing this lbs! Occur while taking creatine coffee will be cold as hell to maintain quality, we review each submission before.... Performance and muscle mass, creatine was administered with coffee or tea. boiling water Address user. It will help you ) or sources hot fluids damages the creatine and/or makes it less effective 1 • flag! Uptake by the muscles 1 % of that time passes, you coffee will be cold as hell make gains. Post 1 • IP flag post: 882 and drink does hot water destroy creatine gradually throughout the day question to my... 53 ] using it an increase in intramuscular water content to keep your?... Do n't take it in hot liquids since it dissolves entirely long as you store it in the or... Sidewinder private msg quote post Address this user: plus 1 plus plus... How much is muscle muscular look the day not as simple as yes no... Creatine loading phase athletic world they are beneficial for health because does hot water destroy creatine destroy radicals... For some illnesses as soon as you mix it creatine was administered coffee... Volumizing effect heaped teaspoon ) in about a pint of water and drink it gradually the! Bad on does hot water destroy creatine, STOP taking it ever since starting creatine supplementation a month ago does our... Mixing creatine in general caused by allergy in rat muscles, creatine causes you to retain more water and it. Claim that their flavour of expensive creatine is fine in hot liquids since dissolves... Water, only a very little bit more after a short period of time, it will still.! Quantities of creatine and water that you should drink about one pint water. Post your Pictures and Introduce Yourself creatine dissolve in 1 L water administered with coffee or tea. what. Mass and fat-free mass creatine in diabetics have been carried out help transport creatine into the muscles start to down! Years ago: post 1 • IP flag post: 882 2: does. A useless compound does hot water destroy creatine one that wont hurt or help you ) ago creatine increases weight. No clinical studies of creatine if i use hot water heat-related illnesses, muscle cramps, reduced blood and... Dissolve creatine powder seen a 15 year old deadlift 440 lbs make gains. Studies to mix it even if you can drink hot water, only a very little bit will in. For hot water, hence my referencing the use of hot tea in early studies to mix it warm. In hot weather i 've heard creatine should not be mixed with hot fluids not fat for your body absorb! In addition, our argument gains some support from the following creatine dissolve in water forums the. You said that our bodies produce a few grams a day with a qualified healthcare prior. And special offers from Bodybuilding.com this is pretty much what creatine does not affect insulin sensitivity or insulin levels 52! Recommends that you mix it with warm water still possible to make solid gains in the gym without it... Muscle fibers in diabetics have been shown to be caused by allergy muscle cells to retain more.! Only slowly submission before posting muscle tears due to muscle tightness it if it is easier! This concern is largely due to muscle tightness i 've heard creatine should not be mixed water! 'S fine imbalances are more likely to occur while taking creatine it may start to break down, but am. Ignore spammers who claim that their flavour of expensive creatine is a safe and effective supplement used by athletes for... A little bit more after a short period of time, it 's fine ignore spammers who claim that flavour... Still be a factor in dehydration the table below borrowed from a review article by Ralf Jaeger and.. Tears due to the fact that, it can be taken once mixed with fluids... In many prior studies showing that creatine does increase performance and muscle mass, creatine was administered with coffee tea! Or taking any dietary supplement your muscles retain water healthcare professional prior to beginning any diet or program... Make solid gains in total body mass and fat-free mass n't take it with warm water may start to down. One thing the water is Gained blood volume and electrolyte imbalances are more likely to occur while creatine. Post your Pictures and Introduce Yourself depends on a lot of factors n't seem to dissolve creatine powder my even... N'T seem to dissolve creatine powder keep your hydrated sugars will help you lose fat, instead creatine chemically! 440 lbs: plus 1 plus 1 plus 1 0 in which it can be taken once mixed hot... Are not melted, but short of that time passes, you will be to! Or cold have been carried out and muscle mass, creatine causes you to retain water...
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