There are numerous supplements that frequent weight lifters and bodybuilders will use that can help take their weight lifting to the next level. One of the most popular is creatine. However, if you've ever had creatine, you may have noticed that sometimes it doesn't dissolve well in water, but why is this?
Creatine dissolves in water in about 2 minutes if mixed with a warm liquid such as water or tea. Low-quality and expired creatine may be less soluble. Using too little water or cold water and not thoroughly can also prevent dissolving.
This article will discuss whether or not creatine dissolves in water. So Keep reading! We have everything you need to know about why your creatine may not be dissolving in water.
What Is Creatine?
Creatine is one of the most popular supplements for weight lifters, bodybuilders, and even gym goers who are starting to dabble in supplementation. It is a substance that the body produces naturally. However, some people opt to supplement for that extra boost.
Supplementing with creatine has multiple benefits, including increased energy levels during heavy weight lifting or high-intensity exercise. It can also help any weightlifter enhance their strength, gain muscle and improve overall performance.
There are a few distinct types of creatine, but the most popular among weightlifters is creatine monohydrate. This particular kind of creatine has the best record for safety, has had various scientific studies done on it, and is as effective as any other kind of creatine on the market.
Should Creatine Dissolve In Water?
Creatine can come in many forms, such as tablets and liquids, but its powdered form is the most common way it's consumed. Usually, you will take a shaker full of water and mix it with your desired amount.
If you're new to this supplement, you may wonder why your creatine isn't dissolving in your water or why it's dissolving poorly. You want to observe the creatine dissolve entirely and turn the water a cloudy color, as this will ensure that it dissolves properly.
If your creatine doesn't dissolve properly, you should know that it can be a little less effective. We are talking minuscule here. Don't lose sleep over it.
Top 5 Reasons Creatine Is Not Dissolving In Your Water
Anyone who's ever taken a supplement mixed into a shaker full of water knows nothing is worse than the powder not mixing thoroughly.
You see it settle in the bottom of your cup or shaker and has a sandy texture. But, of course, no one likes a mouth full of sandy residue.
Unfortunately, this can be the case with creatine for multiple reasons. Below are the top five reasons your creatine may not dissolve in your water.
You're Using Cold Water
One of the main reasons your creatine is not dissolving in your beverage of choice, whether water or juice, is that the liquid is too cold. Due to creatine's poor solubility, it will be significantly worse when you try to dissolve it in cold drinks.
While you certainly don't need boiling liquid to dissolve creatine, it will dissolve much better in a room temperature or slightly heated beverage. So next time you mix up your creatine, remember to use water that's not chilled or mix it with a carbonated drink from the shelf and not the fridge.
You're Using A Low-Quality Creatine
As we've already mentioned, creatine monohydrate is the most popular form on the market, thanks to the studies showing it is the safest. However, because this is one of the most popular supplements in the industry, this means third-party versions of poor quality can sometimes make it onto the shelves.
If a third-party company makes your creatine, it means that it's a company that has no connection to any supplement company tests. Therefore, they are not required to provide information regarding the product's quality, let alone its contents.
This will usually mean that you end up with a poor-quality product that will not dissolve no matter what method you try.
One tip is to watch out for the labels on the supplement tub. Often, you will see a seal or some indicator that this product has been tested and is of decent to high quality.
Not Mixing It With Enough Liquid
Creatine has a relatively poor solubility or the ability to dissolve in liquids. This is highly noticeable when you need to use more water or the proper process when trying to dissolve your creatine.
There are a few tips that can help you get the right balance of water which are listed below;
Most research will suggest you take three to five grams of creatine daily, especially for those who want the results.
This amount should be mixed into at least 250ml of water, but more is usually better. This also stands for every five grams you take, so if it's ten grams, you will need 500ml of water.
Not Mixing It Enough In General
As we know, in its powdered form, creatine has relatively poor solubility. So when it comes to mixing it, you want first to get the amount of water right, then the temperature of the water, but thirdly, you want to give it a really good mix.
Finally, give it some time to dissolve.
Just shaking the creatine in the water a few times isn't going to do the trick. You'll want to either give it a good shake, in some cases for up to two minutes or use an alternative method to mix it.
A fork is an excellent thing to use for mixing. Using one is more effective than placing a scoop of creatine into a shaker and going to town.
It Wasn't Stored Correctly
Creatine is known as one particular supplement that can be used long after its expiration date. And, in some cases, even up to a few years after it has theoretically expired.
However, if you do not store it in the right conditions, such as with the lid screwed tightly on and away from the sun, it may cause it to turn.
One of the significant problems with creatine that hasn't been stored correctly is clumping.
It has absorbed too much moisture from the air. In this instance, the solubility of the creatine has gone from bad to worse.
And will usually be much harder to dissolve in water.
So, when storing your creatine, be careful, as it will last for years if stored correctly; however, if moisture can get into the tub, you will be left with a clumpy mess.
Can Creatine Dissolve In Water?
To avoid the sandy texture, use these methods to dissolve your creatine before drinking it. And if the sandy texture doesn't bother you, don't sweat it. Creatine is effective whether it has been dissolved or not.
References and Citations
Tinsley, G. (2017, July 29). 5 reasons why creatine monohydrate is the best. Healthline. Retrieved October 31, 2022, from https://www.healthline.com/nutrition/creatine-monohydrate-is-best#TOC_TITLE_HDR_6
Mawer, R. (2022, May 18). Creatine 101: What is it and what does it do? Healthline. Retrieved October 31, 2022, from https://www.healthline.com/nutrition/what-is-creatine#basics