The Study
Optimization of insulin-mediated creatine retention during creatine feeding in humans
This study shows that when young men take creatine with certain foods, their bodies might hold onto more of it and make more insulin. But we can't say for sure that the food combo caused this — it's just a clue from a very small group of people.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
This study tested if mixing creatine with sugar or with protein and sugar helps your body keep more of it by using insulin.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 546 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1This means mixing creatine with insulin-boosting foods helps your body store more creatine over time, even if the initial spike is lower.
- 27 boys took creatine with water, with lots of sugar, or with protein, amino acids, and sugar.
- 3The sugar and protein-sugar mixes made insulin go up fast and less creatine came out in urine.
- 4But right after taking it, creatine levels in blood were higher with water alone.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
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.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.