Creatine Absorption: spit or swallow?

[KenpoDude]

I'm sorry if this question has been posted before, i couldn't think up any search terms to find what i'm looking for. I do know a bunch that won't work, though :D

A guy in the weightroom tells me that creatine is destroyed by stomach acid. So when i take my 5 grams, i'm not absorbing 5 grams worth into my muscles. He uses a brand of creatine that comes in tablet form... the instructions say to keep between the cheek and gum for at least 30 seconds. the theory (which i can't prove or disprove, via my scholar.google.com research) is that creatine is absorbed more efficiently via the mucous membranes in the mouth, like nicotine.

I hate to think i'm losing creatine (not that it's expensive), to digestion. When I take my creatine, i do the spoonful of powder in the mouth followed by 20 (or so) oz. of water. Would it make sense to put it in chewing tobacco style?



Cliff notes? ----- >things I don't understand:

1. Is creatine really able to be absorbed via cheek and gum?
2. does creatine get 'digested' before absorption? What would it get 'digested' into? creatinine?


thanks in advance

[Holto]

There are thousands of studies done on good old creatine monohydrate. It works. The problem for the supplement industry is its actually pretty inexpensive. Because of this they are constantly coming up with reasons for us to spend more money. This is another example of that.

We could probably make a creatine patch or even an intra-nasal delivery system. The problem is none of it would make a difference.

It's a classic example of Fear = Consumption

The supplement pirates want you to fear that you are wasting your money and not getting the most out of your training.


1. Is creatine really able to be absorbed via cheek and gum?

I would guess yes. Many things can be delivered sublingually.


2. does creatine get 'digested' before absorption? What would it get 'digested' into? creatinine?


The digestion process for creatine is very simple. It is not broken down or changed until its passed through the small intestine into your blood. Once in your blood, the liver converts it to Creatine Phosphate.

[SoloScott]

You have some good questions. It does seem odd that people advise NOT taking creatine with acidic juice because it breaks the creatine down before it is ingested.... however, your stomach should be a pretty harsh environment for the powder.

Having said that, creatine still has made a difference for me. I do agree with Holto. There is a ton of marketing crap for fitness supplements!

Is your dose a full tablespoon full of creatine? That's a lot. You only need 5g (a teaspoon, I think?). Maybe I misunderstood your meaning.

[malkore]

agree 110% with Holto. all the science (real science, research and all) shows that monohydrate gets absorbed just fine. spking insulin when you take monohydrate si the best way to optimize absorption. if you do that, you don't need any 'fancy' creatine like CEE, buffered creatine, et al.

[Mercuryblade]

creatine is an acid itself

It does seem odd that people advise NOT taking creatine with acidic juice because it breaks the creatine down before it is ingested

I love that myth, orange juice is somehow going to destroy creatine ph ~3.5, but stomach acid won't ph ~1.0

[KenpoDude]

Is your dose a full tablespoon full of creatine? That's a lot. You only need 5g (a teaspoon, I think?). Maybe I misunderstood your meaning.

it's a teaspoon. i said 'spoonful', but meant teaspoon.

thanks guys.

[KenpoDude]

There are thousands of studies done on good old creatine monohydrate. It works.


agreed.


The digestion process for creatine is very simple. It is not broken down or changed until its passed through the small intestine into your blood. Once in your blood, the liver converts it to Creatine Phosphate.

so, you're saying the stomach acids don't destroy creatine?

There should be a sports supplement association that = FDA.

[Holto]

so, you're saying the stomach acids don't destroy creatine?

If it did we wouldn't have MOUNTAINS of clinical data that show benefits.

[KenpoDude]

If it did we wouldn't have MOUNTAINS of clinical data that show benefits.

duh. sorry.

[Holto]

duh. sorry.

Never any bad questions.

Keep at it bro :thumbup:

[BigPapaTy14]

I figure since this question is sort of on topic I will ask it in here rather than wasting another thread. Do you guys suggest to take the teaspoon of creatine put it in the mouth and wash it down with water. What I have been doing is taking the teaspoon and putting it in the blender along with my protein shake is that no good or does it matter?

[Holto]

Do you guys suggest to take the teaspoon of creatine put it in the mouth and wash it down with water.

This is actually quite popular. Apparenty its easier if you take a sip of water before and after the creatine.

I just use about an ounce of water, basically as little as possible. I swirl it around in the glass and slam it.