Should I Pre-mix Creatine?

Should You Pre-Mix Creatine? What the Science Really Says

One of the most common questions I get asked is: “Can I mix creatine into my drink ahead of time?” It’s a valid concern—especially when I recently saw a performance nutritionist mention they were changing how they prepared sports drinks for elite international athletes because of creatine degradation.

So, I decided to take a look at the research to see what we actually know about creatine’s stability once it’s mixed into a liquid.

Creatine in it's Pure Form is Very Stable

In its solid form, creatine monohydrate (CM), which is by far the most researched form of creatine supplement, is very stable in a solid form. That powder you have in your cupboard will keep for years, even at higher temperatures and show no signs of breakdown or reduced potency.

What Happens When You Mix Creatine with Liquid?

However, when creatine is added to a liquid, for example a sport drink or your post-training session smoothie, creatine becomes unstable. Creatine once mixed in liquid can undergo a process called intramolecular cyclization, in which the creatine molecule reacts with itself converting it into creatinine, a metabolic waste product which your kidneys filter out of the blood.

This process doesn't happen immediatley but is influenced by several key factors.

Key Factors: pH and Temperature

The degradation of creatine in liquid isn't determined by how much you use, but by the pH level (acidity) of the drink and the temperature it’s stored at.

• Lower pH (more acidic) = Faster breakdown

• Higher temperatures = Accelerated degradation

Research shows that creatine is relatively stable in neutral pH liquids (around 6.5–7.5), but in acidic conditions, the rate of degradation increases significantly. In one study, creatine stored at 25°C (room temperature) in an acidic liquid saw significant degradation in just three days. On the other hand, research has also shown that refrigeration slows this process down, even in more acidic environments.

So, What Should You Do? Practical Takeaways

The benefits of creatine supplementation depend primarily on regular intake rather than how you take it. But if you're looking to optimise absorption and minimise loss due to degradation, here are a few practical tips:

✅ Mix and drink immediately when possible.

✅ If you do have to mix ahead of time, store the drink in the fridge.

✅ Choose neutral-pH liquids, like water, milk, or plant-based dairy alternatives.

✅ Avoid acidic or hot drinks like citrus juices or coffee, which may accelerate degradation.

If you take a creatine supplement, in a powder form, and you don't consume it immediately after it has been dissolved in a liquid, it should be stored at a low temperature to slow the degradation process. It might also be worth considering the type of liquid you are using. For example, coffee is slightly acidic (typically 4.8 - 5.1) and its high temperature may not be ideal. Carb drink mixes and some citrus fruit drinks can also be relatively acidic.

Good options could be a protein shake or any dairy, or plant-based dairy alternatives. Ther is evidence that combining creatine with carboydrates, or a mix of carb and protein, canenhance muscular update of creatine. While this may not significantly improve performance outcomes beyond creatine alone, it could offer a small edge.

Mixing creatine into your overnight oats is fine as these are kept refrigerated, and the phytic acid in the outer layers of oats are only slight acidic, which is likely neutralised by the addition of milk or plant-based milks. Plain water is also a simple and effective option!

What About Other Forms of Creatine?

You’ve likely seen newer forms of creatine—like creatine salts or esters—marketed as more stable, faster-absorbing, or more effective. However, current research does not support these claims.

In fact, many of these alternative forms are less stable, and none have shown superior results to creatine monohydrate in well-controlled studies. Creatine Monohydrate remains the gold standard when it comes to safety, effectiveness, and cost-efficiency.

Nutrition Myth: Creatine Breaks Down in the Stomach

The pH level of the stomach is so acidic (less than 2.5) that it prevents the process of intramolecular cyclization, meaning creatine isn't lost to creatinine, and the absorption of creatine into our blood is nearly 100%.

Final Thought

Creatine monohydrate is one of the most effective and well-studied supplements in sports nutrition. While it’s very stable as a powder, its stability does decrease once mixed into a liquid—especially if that liquid is warm or acidic.

To get the most out of your creatine:

• Take it daily

• Mix it smartly

• Store it cold when needed

• And don’t fall for marketing gimmicks

Simple practices can help ensure you’re getting the full benefit of your supplement—no matter how or when you take it.

SOURCES:

Jager R, et al. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369–1383. doi: 10.1007/s00726-011-0874-6.

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Howard AN, Harris RC. Compositions containing creatine, U.S.P. Office, Editor. United States: United States Patent Office, United States Government; 1999.