Recent studies reveal that combining creatine with high-glycemic carbohydrates such as grape juice will elicit an insulin response that will drive more creatine into muscle cells. This combination of creatine and carbohydrate appears to increase the rate of absorption. However, by loading the muscles with creatine more quickly, muscle cell threshold will be attained that much quicker. The fact is, human muscle appears to have a creatine ceiling, or limit. Once the saturation point is reached, only 2 to 3 grams of creatine per day will keep the cells supersaturated.
Many athletes dissolve creatine in a warm beverage like tea.
This method dissolves the creatine more efficiently and helps alleviate gastric problems sometimes associated with creatine. Lately, there has been some concern about possible side effects from creatine use. Since creatine seems to act as an osmotic agent, that is, drawing fluid into the cells, it might cause occasional cramping. Therefore, an additional 4 to 6 glasses of water a day is recommended. Finally, although excess creatine is removed by the kidneys, those people with pre-existing kidney problems should use the supplement with caution.