Absorption of creatine supplied as a drink, in meat or in solid form
Abstract
We examined the plasma concentration curve obtained over 6 h after the ingestion of 2 g of creatine (Cr) (equivalent to 2.3 g Cr x H2O) contained in meat or in solution in five non-users of creatine supplements. Peak plasma creatine concentration was lower after the ingestion of meat but was maintained close to this for a longer period. Measurements of the area under the plasma concentration curve indicated approximate bioequivalence of creatine contained in meat with the same dose supplied in a solution. In a separate study, we examined the plasma concentration time curve after ingestion of solid Cr x H2O. Creatine ingested as a lozenge (crushed in the mouth and swallowed) or as a crystalline suspension in ice cold water resulted in a 20% lower peak concentration and 30-35% smaller area under the plasma creatine concentration curve than the same dose administered in solution. Despite a possibly lower bioavailability, 2.3 g Cr x H2O supplied in either solid form was nonetheless sufficient to raise the plasma concentration five- to six-fold in individuals with a mean body mass of 75.6 kg. We conclude that creatine administered as meat or in solid form is readily absorbed but may result in slightly lower peak concentrations than when the same dose is ingested as a solution.
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Both 2.5 g CrM in solution and 408 g lightly cooked steak containing 5.4 g creatine resulted in similar increases in area under the curve (AUC) values (507 ± 205 and 518 ± 153 μmol/h/L, respectively).
“Nevertheless, both strategies resulted in similar increases in area under the curve (AUC) values (507 ± 205 and 518 ± 153 µmol/h/L, respectively).”
From Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review (2022) · cites this paper as [45]
Cites
Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation
Harris, R. C., Söderlund, K., & Hultman, E. (1992) · Clinical Science · doi:10.1042/cs0830367 · Cited by 1,141 · cited 2× · see citing works
“In Studies 1 and 2, administration of creatine as a drink resulted in a rapid increase in the plasma concentration, in a manner similar to that reported previously (Harris et al., 1992).”
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Self-citationCreatine in humans with special reference to creatine supplementation
Balsom, P. D., Söderlund, K., & Ekblom, B. (1994) · Sports Medicine · doi:10.2165/00007256-199418040-00005 · Cited by 404 · cited 2× · see citing works
“Red meat and ® sh contain 4± 10 g creatine per kilogram (Balsom et al., 1994; Harris et al., 1997), while supplementation programmes frequently begin with multiple doses per day of 4.4 g creatine (5.0 g of Cr´H2O).”
BackgroundInfluentialProtein- and carbohydrate-induced augmentation of whole body creatine retention in humans
Steenge, G. R., Simpson, E. J., & Greenhaff, P. L. (2000) · Journal of Applied Physiology · doi:10.1152/jappl.2000.89.3.1165 · Cited by 132 · see citing works
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Is it time to reevaluate methyl balance in humans?
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The effects of creatine supplementation on cognitive performance—a randomised controlled study
Sandkühler, J. F., Kersting, X., Faust, A., Königs, E. K., Altman, G., Ettinger, U., Lux, S., Philipsen, A., Müller, H., & Brauner, J. (2023) · BMC Medicine · doi:10.1186/s12916-023-03146-5 · Cited by 29 · see citing works
“Mixing creatine in yoghurt rather than water might have negatively affected creatine absorption, because the lower water content and usually cold temperature of yoghurt would decrease creatine solubility [77].”
Background
- Authors
- Harris, R. C., Nevill, M., Harris, D. B., Fallowfield, J. L., Bogdanis, G. C., & Wise, J. A.
- Affiliations
- University of Chichester (GB)
- Venue
- Journal of Sports Sciences
- Publisher
- Informa UK Limited
- Published
- 2002-01
- Volume
- 20
- Issue
- 2
- Pages
- 147-151
- ISSN
- 0264-0414 (ISSN-L)
- 1466-447X
- OpenAlex
- W1973092600
- Cited by
- 56
- References
- 4
- Citations by year
- 2026: 3 · 2025: 2 · 2024: 3 · 2023: 2 · 2022: 4 · 2021: 2 · 2019: 2 · 2018: 5 · 2017: 3 · 2016: 1 · 2014: 1 · 2013: 4 · 2012: 3
- FWCI
- 0.68
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Journal of Sports Sciences (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Physiology › Biochemical effects in animals
- Life Sciences › Agricultural and Biological Sciences › Animal Science and Zoology › Animal Nutrition and Physiology
- Keywords
- creatine, creatine supplementation, bioequivalence, bioavailability
- MeSH terms
- Adult, Biological Availability, Creatine, Female, Humans, Intestinal Absorption, Male, Meat, Dietary Supplements
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