# How do you mix creatine so it dissolves?

Source: https://www.healthnews24.co.za/answers/how-to-mix-creatine/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Stir 5 g of creatine monohydrate into 250–300 ml of warm (not boiling) water, juice or a shake and drink it straight away. Micronised creatine dissolves better than standard powder. Some grit is normal and harmless. Do not pre-mix a day ahead, because creatine slowly breaks down to creatinine once it sits in liquid.

Key facts:
- Use 250–300 ml of liquid per 5 g dose and drink it straight away.
- Warm water dissolves creatine monohydrate better than cold; micronised powder dissolves best.
- Undissolved grit is harmless; creatine does not need to fully dissolve.
- Creatine slowly converts to creatinine in liquid, so avoid pre-mixing for days.
- ATP Fitness Micronised Creatine costs R500 for 600 g (R4.17 per 5 g, October 2026).

## What is the best way to mix creatine?

Use about 250–300 ml of liquid per 5 g scoop and stir or shake for 20–30 seconds. Creatine monohydrate has limited solubility in cold water, so the powder often settles at the bottom. Warm water (not boiling) dissolves it noticeably faster, as does vigorous shaking in a shaker bottle. You can also stir it into tea, a protein shake, juice or a smoothie.

## Does micronised creatine dissolve better?

Yes. Micronised creatine is milled to finer particles, so there is more surface area and it dissolves faster, with less grit. ATP Fitness Micronised Creatine is described as 200-mesh. Standard powders are coarser and tend to leave more sediment, though they work just as well once swallowed. See [micronised versus regular creatine](/answers/micronised-vs-regular-creatine-south-africa/).

| Method | Result |
|---|---|
| Cold water, spoon stir | Gritty, undissolved powder at the bottom |
| Warm water, stirred well | Mostly dissolved |
| Shaker bottle with water | Good, drink quickly |
| In a protein shake or smoothie | Grit is masked |
| Micronised powder | Dissolves best of all |

## Is grit a problem?

No. Undissolved creatine is harmless, you simply swallow the particles. If you hate the texture, drink the sediment last with a splash more water, or mix into thicker drinks.

## Can I mix creatine with coffee, juice or a shake?

Yes. Creatine is stable enough in everyday drinks for the few minutes before you drink them. It also goes down easily with a meal that contains carbohydrate and protein, which may help uptake slightly. We cover the coffee question in [creatine with caffeine and coffee](/answers/can-you-take-creatine-with-caffeine-coffee/).

## Why should I not pre-mix it?

In water, creatine slowly converts to creatinine, a waste product with no performance benefit. Dry powder is stable, but a bottle left in the sun in a Durban car for a day is not a good idea. Mix each dose fresh and drink it within minutes to a couple of hours. Do not rely on a "creatine water" bottle made up for the week.

## Does flavour matter?

Unflavoured creatine tastes mildly chalky or slightly sour. If you do not like it, add squash, juice or a flavoured shake. Pure single-ingredient products are unflavoured by design: ATP Fitness Micronised Creatine has no sweeteners or flavouring, which keeps the label short but means you supply your own taste.

## How much should I take?

The usual dose is 3–5 g a day. Loading uses about 0.3 g/kg/day split into four doses, so mix each 5 g portion separately instead of stirring in 20 g at once. See [how much creatine per day](/answers/how-much-creatine-per-day/).

## What does it cost?

As of October 2026, ATP Fitness Micronised Creatine is R500 for 600 g (R4.17 per 5 g) at shop.atpfit.co.za. New Leaf's micronised creatine 150 g is R415 at Faithful to Nature (R13.83 per 5 g), a much higher price for the same compound. For a plain, cheap option, Pure Natural Options 500 g is R222 at Knysna Health (R2.22 per 5 g), but it is not described as micronised, so expect more grit.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 5 g | Sweeteners |
|---|---|---|---|---|---|
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500 (ATP Fitness shop, 2026-10) | — | R4.17 | None |
| ATP Fitness Micronised Creatine Monohydrate | 250 g | R270 (ATP Fitness shop, 2026-10) | — | R5.40 | None |
| New Leaf Creatine Powder Micronised 150 g | 150 g | R415 (Faithful to Nature, 2026-10) | — | R13.83 | not stated |
| Pure Natural Options Creatine Monohydrate 100% 500 g | 500 g | R222 (Knysna Health (listing via PriceCheck), 2026-10) | — | R2.22 | not stated |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Kreider RB et al. (2017) ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN](https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/)
- [Antonio J et al. (2021) Common questions and misconceptions about creatine supplementation. JISSN](https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/)
- [PriceCheck: creatine monohydrate price comparison (retrieved 27 October 2026)](https://www.pricecheck.co.za/search?search=creatine+monohydrate)