Why sugar helps muscles soak up creatine better
Effects of creatine supplementation on strength exercise and its optimization through carbohydrates: A review
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Carbohydrate co-ingestion boosts creatine absorption by about 25% through insulin action, not just digestion or solubility.
Many assume creatine works the same regardless of what it's taken with, or that protein might help more—this highlights carbs and insulin as the real drivers, which is often overlooked.
Practical Takeaways
Take creatine with a carbohydrate-rich meal or drink (like fruit juice or a banana) during the loading phase to potentially increase muscle uptake.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Carbohydrate co-ingestion boosts creatine absorption by about 25% through insulin action, not just digestion or solubility.
Many assume creatine works the same regardless of what it's taken with, or that protein might help more—this highlights carbs and insulin as the real drivers, which is often overlooked.
Practical Takeaways
Take creatine with a carbohydrate-rich meal or drink (like fruit juice or a banana) during the loading phase to potentially increase muscle uptake.
Publication
Journal
Food Science Today
Year
2023
Authors
Raul Augusto Lunardello, Yago Viccari Agostinho, Kelli Cristina Paiva, L. D. M. F. Vales, M. P. Nobrega
Related Content
Claims (4)
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.
You don’t have to take carbs every time you take creatine, but doing so might help your muscles soak up more creatine if you're trying to build strength.
If you take creatine with carbs after working out, your body absorbs about 25% more of it because the carbs raise your insulin, which helps shuttle creatine into your muscles.
When you eat carbs, your body releases insulin, which helps shuttle creatine into your muscles more effectively—like a key that unlocks the door for creatine when sugar is around.