Creatine Absorption

[4STRINGS]

yes i read the sticky and it wasnt there...

Does anything at all slow creatine absorption?

And what speeds up absorption? dextrose correct?

[Spencer]

Caffeine is supposed to stop it being absorbed, although this is a disputed claim, best avoid it if you want to play safe, i do.

[beefcurry1]

i think the only problem with caffeine and creatine is that caffeine is a diuretic. creatine needs a lot of water so if you do take in caffeine drinks lots of water.

[4STRINGS]

aright thanks guys

is there anything i could take to help absorb it by any chance? arginine?

[DavidT]

Since tolerance develops to the diuretic effect of caffeine when it is used chronically, the two can be used together if you take caffeine on a regular basis.

Buffered creatine doesn't increase the rate of absorption, but the total amount absorbed. Not worth the money IMO, you can just use a higher dose.

According to a study in late 2003, alpha lipoic acid (1 gram daily) increases skeletal muscle creatine absorption. Dextrose, or anything that raises insulin, helps as well.

[physelite]

Studies show the best way to increase creatine absorption is to take is post-workout with a protein and carbohydrate drink. If you are going to take it at other times of the day again take it with a protein/carb drink. This works better than carbs alone to increase its absorption.

Caffeine was shown in one study to decrease creatines ability to improve strength, not its absorption. This study was flawed in its design. Another study proved its finding that creatine/caffeine to be bad for increasing strength to be invalid. In fact, early studies on creatine used warm tea as the solution in which creatine was dissolved. Tea as you know contains caffeine and these were all studies that showed creatine supplementation increased muscle levels of creatine, body weight, strength, etc.