Creatine monohydrate + H20 = Crap

If you're like me and sometimes don't use sugar with your creatine, try mixing it with a sugar free drink mix (I used lemonade). I was so surprised, because I've always heard that sugar helps it to dissolve. Maybe it was the citric acid in the mix???

You should take it with a sugar to use it effectively.

You will find many different recommendations on how to take creatine. Studies have shown that you get a 60% greater cell uptake of creatine if you combine it with a simple sugar base, such as grape juice ( naturally rich in glucose ). A big insulin spike will push the creatine into the muscle. Do not ever take creatine with orange juice! Very simply it negates the positive effects due to it's acidity. This is presently a matter for open debate, but possibly the best way to take CM is with warm water; you can add simple carbohydrates if required. Cranberry juice is recommended if you are prone to upset stomachs, it can help alleviate the upset.

Creatine monohydrate + H20 = Crap

If you're like me and sometimes don't use sugar with your creatine, try mixing it with a sugar free drink mix (I used lemonade). I was so surprised, because I've always heard that sugar helps it to dissolve. Maybe it was the citric acid in the mix???
Sugar increases insulin levels and insulin facilitates creatine absorption into muscle.

I see chicanerous beat me to it. I type with one finger.

To be more precise, you should take it with anything that will cause a good insulin response. This is usually done by sugar (fructose is not a good choice, unless the grape juice has added sugar), however, added pro+cho will cause an even better response. Some say that pro+cho+ALA is the best for creatine uptake.

While this is all well and good, many top trainers don't believe in loading, creatine transport, and the like. And some trusted athletes and coaches feel that if you are consuming enough meat, creatine is of no use.


You should take it with a sugar to use it effectively.

You should take it with a sugar to use it effectively.


Do not ever take creatine with orange juice! Very simply it negates the positive effects due to it's acidity.


Ah hell, I've been mixing with my OJ. :bang:

If I'm going to take it with warm water and sugar. How much sugar is sufficient? I'm disappointed, as even though I LOVE my coffee with some sugar, I've been leaving it out in exchange for a better diet. And now my only supplement needs sugar?!? ARGHHH!

Maybe I could get the best of both worlds if I mixed it in my coffee! :lol:

Ah hell, I've been mixing with my OJ. :bang:

If I'm going to take it with warm water and sugar. How much sugar is sufficient? I'm disappointed, as even though I LOVE my coffee with some sugar, I've been leaving it out in exchange for a better diet. And now my only supplement needs sugar?!? ARGHHH!

Maybe I could get the best of both worlds if I mixed it in my coffee! :lol:

Creatine does not need sugar.

Don't lose any sleep (or your mind) over it.

Creatine does not need sugar.

Don't lose any sleep (or your mind) over it.


True dat....in fact some pointy headed types suggest just warm water. :tu:

It goes in my PWO shake which isn't sugar laden but IS carb/Pro heavy....it's just an easy place to put it.

Maybe I could get the best of both worlds if I mixed it in my coffee!

I have/ do occasionally....trust me, it ain't creamer :blank: (yeah yeah, caffeine supposedly interfers with absorption....not worried)

Don't lose any sleep (or your mind) over it.


My mind comes and goes... sleep, otoh, has never been a problem. :D