How to keep more creatine in your body after taking it
Optimization of insulin-mediated creatine retention during creatine feeding in humans
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine with water led to higher plasma levels at 15 minutes than when taken with insulin-spiking nutrients.
Most people assume that adding carbs or protein would speed up or enhance creatine absorption, but the opposite was true in the short term—water alone caused a faster rise.
Practical Takeaways
Mix your creatine with a moderate amount of carbs and some protein or amino acids to help your body retain more of it.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine with water led to higher plasma levels at 15 minutes than when taken with insulin-spiking nutrients.
Most people assume that adding carbs or protein would speed up or enhance creatine absorption, but the opposite was true in the short term—water alone caused a faster rise.
Practical Takeaways
Mix your creatine with a moderate amount of carbs and some protein or amino acids to help your body retain more of it.
Publication
Journal
Journal of Sports Sciences
Year
2010
Authors
G. Pittas, M. Hazell, E. Simpson, P. Greenhaff
Related Content
Claims (5)
If young, healthy guys take creatine with a mix of sugar, protein bits, and certain amino acids, it triggers about as much insulin as taking creatine with just a lot of sugar — and both help the body hold onto more creatine than if they took it with water.
If a young, healthy guy takes 5 grams of creatine with just water, his body absorbs it faster than if he takes it with carbs or with a mix of protein, amino acids, and carbs — and you can see that in his blood 15 minutes later.
If young, healthy guys take creatine with a sugary drink or a special mix of sugar and amino acids, their insulin levels spike faster than if they take creatine with just water.
If young, healthy guys take creatine with sugary drinks or a special mix of protein and sugar, less creatine comes out in their pee over 24 hours compared to taking it with just water.
When you take creatine with carbs, it helps your body hold onto more creatine because the carbs spike insulin, which helps shuttle creatine into your cells better.