Grab your cheat sheet
If you’re a regular at the weight bench, chances are you've come across creatine.
It’s hailed as the superstar supplement with the potential to amplify workout performance and fire up muscle gain. It’s a real powerhouse of a supplement—especially if you’re serious about going for those epic gains.
The problem? It also has a reputation for having a less-than-pleasant taste. But does creatine really taste that bad? And if it does, what can we do to make it a bit more tolerable to the taste buds?
Here we’re going to look at what you need to know about this most epic of workout supplements—including its taste.
Ready? Okay, let’s dive in.
What is creatine monohydrate?
Before we get into how it tastes, we have to understand what creatine monohydrate (a.k.a. creatine) powder actually is—and what it does.
Creatine monohydrate is a naturally occurring compound found in small amounts in foods like meat and fish. Our bodies also naturally synthesize creatine from amino acids, mainly arginine, glycine, and methionine.
Its key role is to supply energy to cells, particularly during short bursts of high-intensity exercise. We need creatine to support workouts like circuit training or compound exercises which involve explosive bursts of energy.
Creatine supplementation has become wildly popular among athletes and fitness enthusiasts due to its potential to enhance muscle strength, power—and overall workout performance. It encourages muscle protein synthesis and it can push you harder and achieve those gains you've been striving for. It also improves recovery after a workout.
FYI: An important thing to remember when using creatine, is that you have to drink lots of extra water—up to ten cups of water per day. Otherwise, it won’t be anywhere near as effective.
How do you take creatine?
Most people start with what's called a 'loading phase' where they take around 20 grams per day (divided into four doses) for five to seven days.
This is followed by a maintenance phase of three to five grams per day. Some body pumping athletes skip the loading phase and directly start with the maintenance dose. You can mix creatine with water, juice, or a post-workout shake for consumption.
Read: 5 common creatine mistakes to get the best gains from your workout supplementation efforts.
Does creatine taste bad?
Creatine, in its pure powdered form mixed with water, is known for having a mildly salty flavor that doesn't exactly excite the taste buds. Yeah, without a bit of extra flavoring, creatine doesn’t taste great.
While it's not overwhelmingly unpleasant for most, we all experience taste a little differently and some people just hate the flavor of creatine.
But, as unappealing as it may taste, the good news is there are a few ways to make consuming creatine a little more exciting (or at the very least, tolerable).
Ways to make creatine taste better
If you don’t enjoy the taste of a supplement, you’re less likely to stick with it consistently. So here are a few ways you can improve the taste of creatine monohydrate and go for those epic gains.
Mixing creatine with fruit juice
One of the easiest and most effective ways to mask the taste of creatine is by mixing it with fruit juice. The natural sweetness and acidity of the juice masks the mild saltiness of creatine.
Orange juice, apple juice, or any of your favorite fruit juices can work wonders. Simply stir in your unflavored creatine monohydrate powder until fully dissolved, and enjoy a much tastier supplement.
Opt for flavored creatine supplements
If you're looking for convenience, consider flavored creatine supplements. You can buy creatine in a variety of flavors from fruit punch to watermelon. These pre-flavored options eliminate the need for additional mixing and are great if you are taking your supplements on the go.
At Crazy Nutrition, we’ve opted for lemon and lime flavor. This little twist gives our supplements a refreshing, zingy taste that helps you feel full of energy.
Blend creatine into smoothies or shakes
If you're a fan of smoothies, you can blend in your creatine powder with frozen fruit and water.
Alternatively, if you’re making up a protein shake, you can add creatine to these too. You can use creatine monohydrate and protein powders together safely.
Mix creatine into yogurt
You can also mix creatine directly into a serving of yogurt (yum). The creamy sweetness of yogurt can help neutralize the saltiness of creatine, and you'll get an added dose of protein as well as probiotics in the process.
Experiment with flavorful add-ins
To improve the taste of creatine, you can also get creative with your flavors by adding taste bud-tingling ingredients like:
- Vanilla extract
- Mint extract
- Iced tea or coffee
- Sports drinks
You can also mix creatine into your pre or post-workout meals to mask the flavor while getting an extra nutritional boost. Find a flavor or a mixing style that works for you—and you’ll be able to reap the rewards of consuming creatine free from the bitter aftertaste.
Turning creatine into a tasty ritual
Creatine's taste may be an initial hurdle, but it's a hurdle that you can overcome with a few slight tweaks.
By throwing fruit juices, flavored supplements, or smoothies or yogurts into the mix, you can vastly improve the taste which will help you stay consistent with your creatine routine. Problem solved.
So, the next time you're faced with a scoop of creatine powder, don't be deterred by its infamous reputation as an unappetizing workout supplement. Embrace it instead.
Go for CRN-5
Instead of trying it plain, enjoy Crazy Nutrition’s delicious lemon and lime or orange and mango flavored creatine formula, CRN-5.
We promise you superior strength and stamina compared to other creatine formulas. Lift hard, move faster and feel stronger. Oh, and of course—it tastes darn good, too.