With which sports supplements does creatine combine best?

Author: Ostapets Elena - specialist at the sports nutrition store.
2015-11-24

The lack of creatine results in poor muscle mass growth, a lack of energy for strength exercises, and a slowdown in metabolic processes. To avoid such phenomena, it is important to consume creatine and know which sports supplements it pairs well with and which it does not. From our review, you will learn how creatine combines with other sports nutrition. We have also compiled optimal product options that you can safely consume with various mixtures to achieve fruitful results.

Effective Combinations

With Protein

Creatine has one significant downside - it does not dissolve well in water. As a result, the mixture tends to linger in the stomach and cause disturbances. Furthermore, this property prevents beneficial nutrients from reaching the muscles. In other words, amino acids are simply expelled from the body. To avoid this, it is important to take creatine together with protein. Ideally, this should be whey protein, as it is quickly absorbed. This combination significantly increases the effectiveness of workouts.

It is not just important but necessary to combine creatine with protein - pure protein. If protein provides a substantial influx of "building" mass, creatine supplies your body with maximum energy. Despite the harmonious and coordinated work of these two supplements, it is important to consume them wisely. The best ratio is considered to be: 5 grams of creatine for 25-30 grams of protein.

With Gainer

Another supplement that pairs wonderfully with creatine is gainer. The best time to take it is either before a workout (half an hour prior) or after. Introducing a high-carbohydrate mixture will saturate the body with a significant amount of energy and significantly increase muscle mass. As an option, you can take creatine with orange, grape, or grapefruit juice. For better absorption, it is important that the drink is slightly warmed.

When it comes to gainer, it is no secret that this supplement pairs best with creatine. However, initially, we recommend taking gainer and creatine separately. This is necessary for your body to get used to the new supplement. After that, you can gradually transition to simultaneous intake. Carbohydrates will only aid in better absorption of creatine. The optimal ratio is considered to be: 5 grams of creatine for 15-20 grams of carbohydrates (gainer).

With BCAA

BCAA is an excellent "protector" of muscles from destruction. It combines well with creatine. This duet is perfect for gaining lean muscle mass. In our opinion, the best combination in this respect is this complex: BCAA, protein, and creatine. With this combination, you can achieve more effective results in the shortest possible time.

Thus, when gaining muscle mass, you can take a cocktail with creatine and BCAA immediately after physical exercise. If you want to lose weight, then these two sports supplements are also quite compatible. You simply take amino acids before, during, and after physical activities, and do not skip creatine, which will give you an additional energy boost that helps deal with fat. In this context, it is more appropriate to take BCAA and creatine after a workout. The best ratio is: 5 grams of creatine for 10-15 grams of amino acids. Before strength training, you can take protein and amino acids, and right after - amino acids and creatine again, and after another 20 minutes, you can drink a protein shake.

With Beta-Alanine

A truly explosive combination that allows muscles to grow like yeast. Few athletes know, but this amino acid promotes rapid muscle mass gain and tremendous endurance increases under constant and intense loads. However, to achieve the desired gain, we recommend choosing for yourself an optimal course of intake: 4, 8, or 12 weeks. You can take two sports supplements simultaneously or first take creatine for the first week (or Beta-Alanine), and then switch to beta-alanine (creatine). This tandem is perfect for weightlifters who receive little benefit from taking creatine alone.

Poor Combinations

With Fat Burners

It is a well-known fact that fat burners help lose excess weight. Taking a fat burner and creatine together will not cause side effects, but this combination is not entirely practical, as the main property of creatine lies in retaining water in muscle cells. If you want to lose weight, then monohydrate is not the supplement that will help you achieve that. When losing weight, it is best to consume a fat burner separately from creatine. Taking both supplements at the same time interferes with each other’s actions, leading to ineffective use. You can initially complete a course of fat burners and then start taking creatine afterward.

With L-Carnitine

It is known that L-carnitine is taken to increase endurance and improve fat burning. On one hand, carnitine does not relate to muscle tissue, so you can take both supplements without concern. However, again the question of the practicality of such a combination arises. There will be no side effects from this duet, but there won’t be a significant result either. So determine what is more important for you at the moment: burning fat or increasing strength indicators. By the way, L-carnitine combines better with carbohydrates rather than creatine.

Optimal Creatine Intake Schedule

Today there are several options for taking creatine. The schedule depends mainly on two components: loading phase and maintenance phase. We have identified the optimal scheme that will be beneficial for many.

1. With Loading (more effective). In the first week, consume 5 grams of creatine 4 times a day (for example, divide 20 grams into 4 servings). It is advisable to take the supplement after meals and once after strength training. Important: during training, stick to the same 5 grams of the mixture in combination with other sports products (gainer or protein will work excellently). Continue this way for the first 6-7 days.

Then, in the second week, reduce the dosage of creatine to 2-5 grams, taking it only once a day. Take the supplement in this manner on training days after your workouts, and on rest days in the morning. Don’t forget to also combine creatine with sports supplements. Follow this scheme for a month, after which you should take a break for 3-5 weeks. We recommend using this schedule as it yields fruitful results in a shorter timeframe.

2. Without Loading (less effective). In this case, you need to consume 5 grams of the mixture daily for 2 months, without skipping! On days when you are intensely strength training, take the monohydrate right after your intense workouts. Combine the supplement with protein, gainer, or amino acids. And on days when you don't train - take it in the morning, again with sports supplements. After two months of intake, be sure to take a break for another 3 to 5 weeks.

Important: We strongly advise against taking creatine during workouts. You will only worsen your condition: disrupt your water balance and struggle with strength exercises. You can take creatine before training, but it is better to do it about 30 minutes before the workout.

Also, do not take creatine on an empty stomach; always combine it with something sweet. The optimal solution is to take it right after a workout or in the morning on rest days, combined with sweet juice (orange, grapefruit, or grape), protein, or gainer. Finally, throughout the day, you should drink enough water, at least 2 to 2.5 liters. Only then will you achieve the desired effect.

Selection of good and affordable creatine: