The co-ingestion of carbohydrates with creatine enhances creatine retention by stimulating insulin release, which in turn increases sodium-potassium pump activity and strengthens the electrochemical gradient required for efficient creatine transport via the SLC6A8 transporter.

Study: Optimization of insulin-mediated creatine retention during creatine feeding in humans

The study shows that taking creatine with sugar helps the body hold onto more creatine, likely because the sugar boosts insulin, which helps cells absorb creatine better.

Study: Carbohydrate ingestion augments creatine retention during creatine feeding in humans.

The study shows that taking carbs with creatine helps your body hold onto more creatine, likely because carbs boost insulin, which helps move creatine into muscles.

Study: Effects of creatine supplementation on strength exercise and its optimization through carbohydrates: A review

The study shows that taking creatine with carbs helps your body absorb more creatine because carbs raise insulin, which helps move creatine into muscles.

Study: Creatine co-ingestion with carbohydrate or cinnamon extract provides no added benefit to anaerobic performance

The study tested whether adding carbs to creatine works better than creatine alone, and found no extra benefit—even though carbs should help by increasing insulin.