Can creatine be taken with milk?

One myth about creatine looms larger over the modern sports nutrition industry than almost any other:

Is creatine ineffective when taken with milk?

The reason for this is that many athletes prefer to mix a protein shake with milk instead of water. At the same time, however, they worry that the milk might impair the muscles’ absorption of creatine.

It’s not uncommon for athletes to take creatine separately from their protein shake.

But is this approach really sensible, and is it necessary for a recreational athlete?

No, because just as with the use of fast-acting proteins (see the blog post “Protein Powder with Milk or Water”), it can be stated that milk does not impair creatine absorption, as long as you choose skim milk (0.1–0.5% fat) or at least a low-fat milk option (max. 1.5% fat).

On the contrary—there are studies suggesting that milk has a stronger insulinogenic effect than the low glycemic index of lactose (milk sugar) would suggest. And insulin helps—as studies have shown—the muscles absorb creatine more effectively.

However, to benefit more significantly from the insulin effect, you should not just drink creatine mixed with skim milk, but rather in a shake made with skim milk, whey or whey-soy protein, and maltodextrin.

Through the interaction of fast-acting proteins, fast-acting carbohydrates, and skim milk, such a shake significantly modulates insulin—the most anabolic of all hormones.

Conclusion

Don’t let anyone dissuade you. Drink your protein shake with a low-fat milk alternative (preferably skim milk) if you like, and feel free to add creatine to the shake.

If possible, supplement this shake with fast-acting carbohydrates to ensure maximum creatine loading in the muscles.

Best regards
, the 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.