One myth about creatine overshadows modern sports nutrition like no other:
Creatine taken with milk will be ineffective?
The background to this is that many athletes prefer a shake with protein powder mixed in milk rather than water. At the same time, however, they are afraid that milk could impair the absorption of creatine by the muscles.
It is not uncommon for the creatine to be taken after the protein shake.
But is this intake really sensible and necessary for amateur athletes?
No, because as with the use of fast proteins (see blog "Protein powder with milk or water"), it can be stated that there is no reason to fear a poorer absorption of creatine with milk , as long as the lean (0.1 - 0.5 % fat) or at least a low-fat (max. 1.5 % fat) milk variant is chosen.
On the contrary - there are studies that suggest that milk has a stronger insulogenic effect than the low glycemic index of lactose (milk sugar) would suggest. And insulin helps - as studies have shown that creatine is better absorbed by the muscles.
However, to benefit to a greater extent from an insulin effect, you should not only drink creatine in skimmed milk, but in a shake made from skimmed milk, a whey or whey-soy protein and maltodextrin.
Such a shake massively modulates insulin, the most anabolic of all hormones, through the interaction of the fast proteins, the fast carbohydrates and the skimmed milk.
Conclusion
Don't let yourself be put off. If you like, drink your protein shake with a low-fat milk variant (preferably skimmed milk) and add creatine to the shake without hesitation.
If possible, supplement this shake with fast carbohydrates to ensure maximum creatine loading of the muscles.
Best regards
Peak Team
Sources
Almada, A. L. Using creatine for more than muscles. Nutrition Science News. October 1999.
Phillips, B. Uncensored Q&A. Muscle Media. 51:32-33, 1996.
