Is it safe to take creatine with milk?
It is absolutely safe to take creatine with milk. There is at least no research or unofficial evidence if the individual does not intolerance of lactose. The fear of creatine use with milk has more in common with its absorption and the usability of the muscles than its safety. The body usually acquires the necessary creatine from eating sources and uses it to help support muscle contractions. In the body, creatine is converted into creatine phosphate, with creatinine as its waste product. The aim of refilling is to increase absorbency so that the muscles absorb the maximum amount of creatine. If too much supplement is consumed, the excess is washed out of the body. Before consumption, it must be mixed with a drink such as water, juice or milk. Sometimes it is shaken to mix it thoroughly before drinking. It is believed that complete dissolution only increases Creatin's tasty, not its absorption. Most athletes believe that the use of creatine with high-glycaemic liquid such as juice increases its absorptionIbility.
High-glycaemic, sweet drinks stimulate the body to produce insulin, a factor in creative absorption of muscles. The glycemic index ranges from 1 to 100, with high glycemic foods at the higher end of the scale. The use of creatine with milk is safe, but milk is placed lower on a glycemic scale, approximately 27 to 34. For this reason, less creatine can be absorbed if it mixes with milk than with a glycemic rating of 41 to 68, depending on the type of juice. It can be corrected by mixing small sugar or honey into creatine with a mixture of milk and increasing its glycemic index
other factors That affect creatine absorption, temperature and presence of caffeine. Warmer drinks cause creatine to absorb faster, and therefore many athletes heat their creatine mixture before their drink. Because for some people it may be more pleasant to drink warm milk placesWarm fruit juices, many athletes prefer to mix creatine with milk. In addition, many athletes avoid drinking caffeine drinks with creatine to increase absorption because the study has shown that caffeine inhibits the absorption of creatine muscles. Many athletes also deal with the timing of creatine supplementation, because after exercise they must use the insulin tip to increase absorption.