Vegetarians do not get as much creatine monohydrate in their diet as meat-eaters do, so creatine monohydrate is an excellent food supplement. Creatine monohydrate is absored best when taken in combination with a high glycemic carbohydrate drink on an empty stomach. A high glycemic carbohydrate drink is one that contains a high concentration of simple sugars. The most common carbohydrate drink is grape juice. Research has shown that taking creatine monohydrate along with a high glycemic carbohydrate drink increase the effect of creatine monohydrate due to insulin release stimulated by the simple sugars which play an effective part in transporting creatine into muscle cells.
Creatine monohydrate is neither a steroid nor a drug.
It is naturally produced by the body and is contained in the foods we eat. The average human body contains over 100 grams of creatine. Creatine monohydrate is completely legal and permitted in all types of competition. No sports association or any government agency has tried to ban it. It is widely used even in international Olympic committee games.