Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
Nothing wrong with DIY creatine drink
Your body's absorption of creatine is optimal if you take it just before or during a training session. That's why some athletes make their own creatine drinks and drink them while at the gym. But is the creatine in these homemade drinks stable? Yes it is. The coolest website on ergogenic substances has been doing some digging in old patent applications.
Acidity speeds up the conversion. The more acid – the lower the pH – the faster the conversion takes place.
Going by the figures, which show the relationship between acidity and creatine concentration, you'd expect the amount of creatine in yoghurt drink to decrease more quickly than is shown in the table above.
The reason that the creatine concentration goes down so slowly in yoghurt is because you keep the stuff in the refrigerator, where the average temperature is 4 degrees. The cooler the surroundings, the slower creatine in a liquid converts into creatinine.
A pH of 7 is neutral. This is the pH of water. Milk, with or without protein powder, has a pH of 6.7. Sweet juices, like grape juice, have a pH of 4.5. Tomato juice has a pH of 4. Coca Cola has a pH of 2.8; stomach acid and lemon juice have a pH of 2.0.
The figures, on the other hand, might make you sceptical about the quality of fluid creatine products you can buy in shops. Maybe a solution containing creatine keeps for a couple of weeks under optimal conditions. But commercial preparations generally sit on the shelves for months before they find their way to the buyer...