Absorption of creatine supplied as a drink, in meat or in solid form.
Level 2 - randomized trial
Individual randomized crossover pharmacokinetic trial in healthy humans
PubMed 11811571 · doi:10.1080/026404102317200855
What was done
Researchers evaluated the plasma concentration-time curves over 6 hours after creatine ingestion in two pharmacokinetic comparisons. In the first, 5 non-users of creatine ingested 2 g of creatine (equivalent to 2.3 g creatine monohydrate) either in meat or dissolved in solution. In a second study, participants (mean body mass 75.6 kg) ingested 2.3 g of solid creatine monohydrate (as a lozenge crushed and swallowed, or as a crystalline suspension in ice-cold water) compared to a dissolved solution.
What was found
Creatine in meat produced a lower peak plasma concentration than in solution but maintained elevated levels longer, showing approximate bioequivalence by plasma area under the curve (AUC). Solid creatine (lozenge or crystalline suspension) resulted in a 20% lower peak concentration and a 30% to 35% smaller AUC compared to the solution. However, 2.3 g in either solid form still increased plasma creatine concentrations 5- to 6-fold.
Why it matters
This study shows that while dissolved creatine provides higher and faster peak bioavailability, solid and dietary meat forms are still substantially absorbed and elevate systemic creatine levels without requiring dissolution in warm liquids.
Limits
The sample size was very small (5 subjects in the first experiment; exact participant count not stated for the second experiment). The study only measured acute 6-hour plasma concentrations, not intramuscular creatine uptake, retention, or functional outcomes.
Cited by
- contradicts Creatine monohydrate absorption and physiological efficacy are identical whether completely dissolved in liquid or ingested as dry powder with water.