What should creatine monohydrate be taken in?
Not milk, not water, not coffee, not yogurt. Quite simply, creatine should be taken with a sweet juice because it has been scientifically proven that the type of sugar found in fruit juice causes a temporary increase in plasma insulin level, which increases the absorption of creatine by muscle cells by up to 300% compared to taking it in water. Grape juice is a good option, but orange and grapefruit juices are too acidic, and may interfere with absorption. There are creatine products available with special carbohydrates that are supposed to increase the absorption of creatine. The special ingredients are, at best, nothing more than the carbohydrates that you find in fruit juices. You get the same effect by taking pure creatine in juice. You also get a better deal, since you arent paying for sugar fillers. It should also be noted that one recent study showed that taking creatine with a combination of carbs and protein is just as effective as taking it with straight carbs. In other words
