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
This study tested if mixing creatine with sugar or with protein and sugar helps your body keep more of it by using insulin.
No biological mechanisms were identified in this study. This may be an epidemiological, observational, or survey-based study that reports associations rather than proposing causal biological pathways.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 546 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study tested if mixing creatine with sugar or with protein and sugar helps your body keep more of it by using insulin.
No biological mechanisms were identified in this study. This may be an epidemiological, observational, or survey-based study that reports associations rather than proposing causal biological pathways.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 546 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Publication
Authors
Pittas G, Hazell MD, Simpson EJ, Greenhaff PL
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.