What to mix creatine with
The short answer: almost anything. Creatine monohydrate is tasteless and, in micronised form, disperses cleanly into most liquids and a few foods. There is no optimal carrier. The only thing that matters is that you take 3g every day.
What follows is a practical rundown of what works, what is fine despite the rumours, and why unflavoured powder is what makes all of it possible.
Water, juice, squash, protein shakes and smoothies
These are the straightforward options. Stir 3–5g of micronised creatine into 150–250ml of any of them and it will disperse within a few seconds. Standard (non-micronised) creatine can settle into a gritty layer at the bottom of the glass; micronised largely avoids that.
- Water — the default. Nothing to mask, nothing to clash with.
- Fruit juice or squash — both work. Some people find the slight sweetness more palatable first thing in the morning.
- Protein shake — a sensible pairing if you are already making one. Creatine adds nothing to the taste and does not affect how the protein mixes.
- Smoothie — fine. If the blender is already running, add the creatine before blending rather than stirring it in afterwards.
Hot drinks — coffee, tea and the rest
Creatine is stable at the temperatures of a normal hot drink. Stirring it into coffee or tea does not degrade it in any meaningful way. The only practical note: drink it while it is hot, or stir again before you do. As the drink cools, micronised creatine can settle more than it would in a cold liquid. It has not been destroyed — it has just moved to the bottom of the mug.
There is a persistent idea that caffeine and creatine cancel each other out. The evidence for this is weak and largely based on older studies using very high caffeine doses. For most people, creatine in their morning coffee is a perfectly reasonable habit.
Into porridge or yoghurt
Creatine does not have to go into a drink at all. Stirring a 3g serving into porridge or yoghurt works well — it disappears into the texture and adds nothing to the flavour. This is a useful option if you find drinking an extra glass of anything in the morning inconvenient, or if you simply want to attach the habit to breakfast without adding a separate step.
The same principle applies to other soft foods: overnight oats, a smoothie bowl, cottage cheese. If you can stir it in, it works.
The carrier does not change what creatine does
Creatine works by gradually saturating muscle creatine stores over time. That process is driven by consistent daily intake, not by what you mix it with. There is no evidence that juice absorbs faster than water, or that a protein shake improves uptake. Insulin-spiking carriers were once theorised to help, but the practical difference at a 3g daily dose is negligible.
Mix it with whatever makes you most likely to take it every day, including rest days. That consistency is the mechanism.
| Authorised claim | Conditions of use |
|---|---|
| Creatine increases physical performance in successive bursts of short-term, high intensity exercise. | Daily intake of 3g creatine. Adults performing high-intensity exercise. |
| Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55. | 3g creatine daily, combined with regular resistance training at least 3 times per week for several weeks, at 65–75% of one-rep max. Adults over 55. |
Both claims require 3g daily. Our micronised creatine monohydrate comes with a 5g scoop. A level scoop gives you 5g; a modest scoop gives you roughly 3g. Either is above the threshold — what matters is that you take it every day.
Why unflavoured is what makes this possible
A flavoured creatine product commits you to one carrier — usually water or milk — because the flavour clashes with everything else. Unflavoured powder goes into coffee without tasting wrong, into a berry smoothie without competing, into porridge without being noticed at all.
Pump House creatine is unflavoured and nothing else: no sweeteners, no flavourings, no fillers. That is not a marketing position — it is just what the product is. It is why the mixing options above are all genuinely available to you.
See the creatine monohydrate — 300g, micronised, unflavoured
Compare powder and tablets — Same creatine, different format.
Never run out — Creatine only works if you take it daily.
Do not exceed the recommended daily dose. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle.