Not sure why that happens, I don’t think I made any steps to hide anything.
Scoops are a problematic measure, because we never know if you’re using old scoops or new scoops, and if you’re packing the powder or if it is loose. 4 new scoops would certainly be hard to mix well for me if I were shaking it.
I used to do 400ml water, then 166g Huel, then top off with water to reach the 700ml mark and shake. It worked, and the bits did not bother me. The blender however makes it a texture that flows much easier and prevents the trapped air that then causes burps/gas in some people. Plus it makes me think that I am making it even easier for my digestive system to deal with it.
Definitely not necessary, your body makes all the creatine it needs, if you have good nutrition. However, extra creatine above what your body can naturally synthesize can be beneficial for muscle building/maintenance and possibly brain function.
There was a study about creatine supplementation in vegans or vegetarians (who don’t get any creatine because it is not found in plants) and its effect on memory and other cognitive functions, and it showed an improvement. Hard to say if it applies to Huel too, because those vegan/vegetarian diets are so often lacking in many other things that creatine could help mask.
Maybe it’s this one, but I can’t read it right now:
or this one?
It makes me feel good that I supplement with creatine, that’s all. Long time ago I investigated all sorts of supplements, and creatine is the only one that has at least some evidence of actually doing something. The other one was caffeine, and it’s easy to prove caffeine does something.
We have studies on a sufficient number of comatose patients, where we’ve managed to keep them alive for a long enough time to know we’re not missing any essential nutrients. Obviously the problem is that they don’t represent a healthy population. Personally, it gives me sufficient certainty that I’m not missing out anything.
Your body should be able to synthesize enough choline on its own, as long as you’re healthy and have proper nutrition. So I’d call it conditionally essential and not essential on its own. Lots of people have poor nutrition or are not healthy, so the addition of choline to Huel is a welcome one (especially for those who don’t eat Huel for 100% of their calories).