DISSOLVED IN WATER SHOWN TO HAVE BETTER ABSORPTION
Strength athletes who dissolve their creatine in fluid react a little better to the supplement than athletes who take their creatine in neat powder form. British sports scientists at University College Chichester discovered over ten years ago, that you can dissolve creatine in water at home without having to worry about it converting into an inactive form. Creatine doesn’t start to break down until after 8-12 hours. How well creatine dissolves in water depends on the temperature. The more acid a solution, the more creatine you can dissolve in it. This idea lies behind the many interesting forms of creatine that are available on the market: add an acidifier (and sell the result as creatine citrate, creatine malate or creatine pyruvate) and you’ll increase the solubility and your body will absorb the creatine better, the theory goes. As far as solubility goes the supplementmakers’ theory holds water. In 1 l water at 20 degrees Celsius you can dissolve 14 g creatine, 29 g creatine citrate and up to 54 g creatine pyruvate. Now, creatine citrate and creatine pyruvate don’t consist completely of creatine. So if you take that into account, then the solubility of creatine citrate and creatine pyruvate are respectively 1.6 and 2.6 times that of ordinary creatine. All very interesting. But does it actually make any difference if you dissolve creatine in whatever form or not? According to the Brits it does. They gave five test subjects a dose of 2.3 g creatine on three different occasions. On one occasion the researchers dissolved the creatine in 250 ml water at 30 degrees Celsius [solution]; on another occasion they dissolved the powder in a glass of iced water [the water was so cold that the creatine hardly dissolved] [suspension] and on a third occasion they mixed powdered creatine with ground up sweets [lozenge]. When the researchers examined the blood of their test subjects they saw that the creatine concentration was highest after they had ingested creatine in solution. During the six hours that they monitored the blood of their test subjects, the researchers measured 20 percent more creatine after the subjects had drunk creatine that was dissolved in water compared to creatine taken in straight powder form. On top of this your muscles absorb creatine a little better during a training session. So before, during or just after a workout is a good moment to drink your creatine solution.