Can you mix creatine with milk?

In this brief guide, we will answer the question “can you mix creatine with milk?” with an in-depth analysis of can creatine be mixed with milk.  Moreover, we will also discuss the functions and effects of mixing creatine with milk.

 Can you mix creatine with milk?

Yes, creatine can be mixed with milk. There are no known issues with taking creatine along with milk as long as you are not lactose-intolerant. That condition may cause gastrointestinal issues, such as stomach pain and rumble if you take the supplement with milk.

What is creatine?

Creatine is a natural supplement used by athletes and bodybuilders to improve performance and enhance muscle growth. It may also help boost your cognitive function and temporarily improve your workout speed and energy. Fitness enthusiasts often supplement creatine with whey protein, which is a dairy product.

Why is creatine mixed with milk?

Combining creatine with simple carbohydrates helps increase its absorbability in the muscles. Milk contains lactose, a natural sugar found in milk, is a simple carbohydrate, which may help improve your body’s ability to absorb creatine.

What dose of creatine should be taken per day and how?

It is recommended to take 3–5 g of creatine per day. The most common and well-studied form of creatine is creatine monohydrate. This can be used in beverages or other types of products such as energy bars, capsules, or tablets. 

When taking creatine, make sure that you do so with sufficient fluids (e.g., 3 g of creatine monohydrate in a glass of water or milk).  

How can you take powdered creatine?

Creatine monohydrate and creatine supplements, in general, are often offered as a powder that should be dissolved in milk, water, or juice. Warm water, milk, or tea makes the dissolving process easier. 

Creatine monohydrate dissolves somewhat more slowly in cold water, milk, or other cold drinks but is not any less effective. 

Once taken its bioavailability is greater than 95 percent. It also makes sense to take creatine with sugary drinks (e.g., grape juice) or with a meal because the muscles of your body can absorb creatine more easily when insulin is present. 

But taking creatine or creatine supplements without sugary drinks is just as effective. However, it is not recommended to ingest large quantities of simple carbohydrates with creatine.  

What you should not mix with creatine?

Avoid drinking caffeine (coffee, tea, soda) or taking herbal stimulants such as ephedra or Ma Huang while you are taking creatine. Combining this product with these substances may increase your risk of having a stroke or other serious medical problems.

Can you mix creatine with milk powder?

Taking creatine with powdered milk together does not appear to offer additional benefits for muscle and strength gains. However, if you’d like to try both and are looking to increase muscle mass and performance in the gym or on the field, taking whey protein and creatine together is safe and effective.

Can you take creatine with just water?

Since creatine pulls water into your muscle cells, it is advisable to take it with a glass of water and stay well hydrated throughout the day. To load with creatine, take 5 grams four times per day for 5–7 days.

How long does creatine last in milk?

In the case of alkaline drinks such as those made from milk or yogurt, creatine monohydrates can even be stored in the refrigerator for up to several weeks without any significant loss in potency.

Can you mix creatine with coffee?

Yes, you can mix coffee with creatine. To meet the physical demands of intense training and physical activity, many will look for supplements like creatine and caffeine to boost strength, power, and stamina during a workout.

Is it safe to take creatine with milk?

Taking creatine with milk is safe, but milk ranks lower on the glycemic scale, around 27 to 34. On account of this, less creatine may be absorbed if mixing it with milk than with juice, which has a glycemic ranking of 41 to 68, depending on the type of juice. This may be remedied by mixing a little sugar or honey into the creatine with milk mixture, increasing its glycemic index.

What are the health benefits of creatine?

Some of the health benefits of creatine are given below:

  • Helps muscle cells produce more energy. 
  • Supports many functions in muscles. 
  • Improves high-intensity exercise performance. 
  • Speeds muscle growth. 
  • It may help with Parkinson’s disease. 
  • It may fight other neurological diseases. 
  • It may lower blood sugar levels and fight diabetes.


In this brief guide, we have answered the question “can you mix creatine with milk?” with an in-depth analysis of can creatine be mixed with milk.  Moreover, we have also discussed the functions and effects of mixing creatine with milk.


Mahnoor Asghar is a Clinical Nutritionist with a bachelor's degree in Nutrition and Dietetics. She is compassionate and dedicated to playing her part in the well-being of the masses. She wants to play a fruitful role in creating nutrition and health-related awareness among the general public. Additionally, she has a keen eye for detail and loves to create content related to food, nutrition, health, and wellness.