Creatine and alcohol get consumed worldwide, though for different reasons. Creatine, a popular supplement among athletes, aids in boosting physical performance, while alcohol, despite its potential adverse effects, is commonly used in social contexts.
However, what happens when these two substances meet? This article explores the scientific findings to answer this question. But first, let’s explain what creatine is.
Table of Contents
What Is Creatine?
The human body naturally produces creatine, which gets synthesized in the liver, kidneys, and pancreas. It is crucial in providing energy to all of the body’s cells, particularly muscle cells.
Athletes and individuals engaged in high-intensity workouts often take creatine supplements to boost their performance and gain muscle mass. [1]
What Does Alcohol Do To Your Body?
Alcohol, also known as ethanol, slows down the central nervous system. Its consumption in moderation may have some health benefits. However, excessive and frequent use can lead to several health problems, including liver disease, cardiovascular issues, and impaired neurological functions.
Alcohol is also known to have a diuretic effect, leading to increased urine output, which can result in dehydration. Moreover, It can cause damage to the central nervous system, leading to poor coordination, unclear thinking, and memory loss issues [5].
What Happens When You Drink Alcohol On Creatine?
When you drink alcohol while taking creatine, the body undergoes multiple physiological changes. As both substances are metabolized and excreted through the liver and kidneys, their concurrent use may stress these organs and lead to potential health problems. [2]
Alcohol makes you urinate more, making you lose water from your body. On the other hand, creatine likes to keep water in your muscles. So, when taking creatine and drinking alcohol simultaneously, your body can get confused about where to send the water. This mix-up can dehydrate you, meaning your body doesn’t have as much water as it needs.
The body metabolizes creatine and alcohol differently, potentially leading to harmful interactions when consumed simultaneously. A significant concern is that alcohol and creatine may stress the kidneys and liver, organs responsible for detoxification and waste elimination. If these organs are overloaded, it may result in health complications.
What To Avoid While Taking Creatine
While on creatine, avoiding substances that further burden the kidneys and liver is recommended. Excessive alcohol is a primary concern, and some medications may also pose a risk. Given the added metabolic load, a high-protein diet combined with creatine could affect renal function. [2]
How Long Do You Have To Wait To Take Creatine After Drinking?
The exact waiting period between drinking alcohol and taking creatine is not definitively established due to a lack of relevant studies. However, it would be prudent to wait until the alcohol has been completely metabolized before taking creatine, typically several hours, to reduce potential organ stress.
Can You Take Creatine With Other Drinks?
You can take creatine with drinks such as water, juice, or protein shakes. However, caffeinated beverages should be avoided as caffeine might counteract the hydration effects of creatine. [3]
Does Drinking Alcohol Affect Muscle Growth?
Drinking too much alcohol over time can get in the way of muscle growth. It messes with how your body builds strength and breaks down muscle more than usual. This can lead to muscles getting smaller and weaker. If you’re taking creatine to help increase your muscle mass, drinking a lot of alcohol might stop it from working as well as you would want. [4]
The Bottomline
It’s still debatable whether it is safe to consume alcohol while taking creatine. The available scientific evidence points to potential hazards and urges vigilance. Until more research is conducted, individuals should exercise caution and consult healthcare professionals before consuming these substances simultaneously.
FAQs
Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://doi.org/10.1186/1550-2783-4-6
- Pline, K. A., & Smith, C. L. (2005). The effect of creatine intake on renal function. The Annals of pharmacotherapy, 39(6), 1093–1096. https://doi.org/10.1345/aph.1E628
- Trexler, E. T., & Smith-Ryan, A. E. (2015). Creatine and Caffeine: Considerations for Concurrent Supplementation. International journal of sport nutrition and exercise metabolism, 25(6), 607–623. https://doi.org/10.1123/ijsnem.2014-0193
- Parr, E. B., Camera, D. M., Areta, J. L., Burke, L. M., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS ONE, 9(2), e88384. https://doi.org/10.1371/journal.pone.0088384
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551
