Boise Brew: Is Chlorinated Water Blocking Gains?

By Franklin Everett Shaw

August 5, 2025

Are you a Boisean bodybuilder, a Treasure Valley titan of training, or just someone trying to maximize your creatine gains in the City of Trees? You might be overlooking a crucial factor: your tap water. Boise’s water, while safe, is treated with chlorine, and that chlorine could be subtly sabotaging your muscle-building efforts. Let’s dive into how, and more importantly, what you can do about it.

Chlorine, a powerful disinfectant, is added to Boise’s water supply to kill harmful bacteria and viruses. It’s essential for public health, but it’s also a reactive chemical. This reactivity is where the potential problem lies for creatine users.

Creatine, a naturally occurring compound found in muscle cells, is a popular supplement for boosting strength, power, and muscle mass. It works by increasing the availability of ATP (adenosine triphosphate), the primary energy currency of cells, during high-intensity exercise.

The concern is that chlorine in Boise’s tap water could react with creatine, potentially degrading it into creatinine, a waste product. While the body naturally converts some creatine to creatinine, premature degradation before absorption could reduce the effectiveness of your supplementation.

This isn’t some wild theory. Studies have shown that chlorine can indeed react with organic compounds, including amino acids, which are structurally similar to creatine. The extent of this reaction depends on several factors, including chlorine concentration, contact time, pH, and temperature.

Boise’s water system uses chloramine, a combination of chlorine and ammonia, as its primary disinfectant. While chloramine is generally more stable than chlorine, it still contains chlorine and can potentially react with creatine. The City of Boise publishes annual water quality reports, which detail the levels of chlorine and chloramine in the water supply. These reports are a valuable resource for understanding the specific conditions of Boise’s water.

So, what can a Boise resident do to mitigate the potential impact of chlorinated water on creatine absorption? Here’s a practical, Boise-specific strategy:

1. Invest in a Water Filter: This is the most effective solution. Not all water filters are created equal. For chlorine and chloramine removal, you need a filter specifically designed for this purpose.

   • Activated Carbon Filters: These are the most common and effective for removing chlorine and chloramine. Look for filters certified to NSF/ANSI Standard 42 for chlorine reduction. Brands like Brita and PUR offer pitchers and faucet filters with activated carbon.
   • Reverse Osmosis (RO) Systems: RO systems are more expensive but provide the most comprehensive filtration, removing a wide range of contaminants, including chlorine, chloramine, and heavy metals. These are typically installed under the sink.
   • Whole-House Filters: For complete protection, consider a whole-house filter that treats all the water entering your home. This is a more significant investment but ensures that all your water is chlorine-free.

   Consider Boise’s specific water characteristics when choosing a filter. The city’s water is generally hard, so you might also want to consider a filter that addresses hardness. Check the filter’s specifications to ensure it’s compatible with Boise’s water pressure.

2. Let Water Sit Before Mixing: Chlorine dissipates over time. Letting water sit for 20-30 minutes before mixing it with creatine can reduce the chlorine concentration. This is a simple and free method, but it’s not as effective as filtration.

3. Time Your Creatine Supplementation: Consider taking your creatine dose at a time when you’re less likely to be drinking tap water. For example, if you primarily drink filtered water at home, take your creatine dose there.

4. Consider Creatine Ethyl Ester (CEE): Some argue that CEE is more resistant to degradation than creatine monohydrate. However, research on CEE’s effectiveness is mixed, and it may not be as effective as creatine monohydrate for muscle building.

5. Monitor Your Progress: Pay attention to your strength gains, muscle growth, and overall performance. If you’re not seeing the results you expect, despite consistent training and diet, chlorine in your water could be a contributing factor. Experiment with different strategies and see what works best for you.

Common mistakes developers face when dealing with creatine and water quality include:

• Assuming all water is the same: Water quality varies significantly from city to city. What works in Meridian might not work in Eagle.
• Ignoring water quality reports: Boise publishes detailed water quality reports. Ignoring these reports is like navigating without a map.
• Relying on anecdotal evidence: Just because your gym buddy in Nampa says something works doesn’t mean it’s scientifically sound.
• Not testing different strategies: Experiment with different filtration methods and timing strategies to find what works best for you.

The biggest challenge is the lack of direct research on the impact of chlorinated water on creatine absorption in humans. Most of the evidence is indirect, based on studies of chlorine’s reactivity with other organic compounds. More research is needed to definitively quantify the effect.

However, given the potential for chlorine to degrade creatine, it’s prudent for Boise residents to take proactive steps to mitigate this risk. Investing in a water filter is a worthwhile investment, not just for creatine absorption, but also for overall health and well-being.

Don’t let Boise’s tap water sabotage your gains. Take control of your water quality and maximize your creatine supplementation. Your muscles will thank you.