I start every day with a 12oz glass of water with juice from half a lemon and a one teaspoon (2.5g) of creatine. I don’t drink it cold. I warm it in the microwave. There are a lot of other articles that go into details on the benefits, so I am not going to go deep here. This is my short list of reasons for this habit:
- I like it!
- Your body dehydrates as you sleep. It is important to hydrate first thing in the morning.
- Lemon adds flavor, vitamins, acts as a detoxifying agent, aids digestion, and has antibacterial properties among other things.
- If I am out of lemons I use limes, or plain warm water with creatine.
- I add creatine for its known benefits for lean body mass gains, ability to lessen muscle breakdown, and support cognitive function.
- I warm the water based on Ayurvedic practices that it is better for my personal constitution.
- I also warm the water because it is shown to aid creatine absorption.
The most recommended daily dose of creatine is 5g. I have read studies that indicate your body can absorb 1.5-2.5g at most in a single dose, so I choose to split my dosing with 2.5g in the morning and another glass of warm water with 2.5g in the afternoon (typically when I get home from work). You can read numerous studies on the efficacy of creatine, how much and when you should take it. This is how I choose to do it and I believe consistency over a long period of time is more beneficial than jumping in and out of a routine.
Healthy living is not about quick fixes, but little improvements that build up over time. You may not see any significant benefits after a week, but I think you will after 4-6 months. Health is a lifestyle, not a pill or temporary diet.
douglas adams 