Question explored with the scientific record
FOR CREATINE absorption is a shake ok? what's best?
The short version: a protein shake is likely fine for creatine absorption, but the best method is the one you will actually take consistently, and the evidence for a large advantage from any specific drink is thin.
The evidence you have here [2] tests alpha-lipoic acid plus creatine against creatine alone and creatine plus sucrose. It found that the lipoic acid combo boosted muscle creatine stores more than either of the other two. That tells you something about lipoic acid, not about protein shakes. The question of whether a protein shake works better than plain water or juice for absorption is not addressed by any of the records here. There is a plausible mechanism: protein and carbohydrate both stimulate insulin, and insulin may help shuttle creatine into muscle cells. A shake that contains protein and carbs would fit that idea.
But the evidence for a clinically meaningful difference in muscle creatine uptake from a shake versus another high-insulin drink (like a carb-only juice) is missing from what was retrieved. The studies here [1, 10] show creatine works for strength and lean mass gains when taken with resistance training, regardless of the vehicle. The 2014 meta-analysis in older adults [10] did not compare shake versus no shake; it just compared creatine plus training to training alone and found it added about 1.3 kg of lean mass.
The real-world question is about adherence and simplicity. A shake is convenient, it masks the gritty taste of creatine, and if you have it post-workout with a protein source, you get the insulin bump. There is no evidence in this retrieval that any single drink is the best to the point that using another drink would meaningfully hurt results.
My call: a shake is fine and practical. The evidence is simply not strong enough to name a single superior drink. Confidence: moderate. The gap is in the direct comparison, not in the general effectiveness of creatine.
Sources used 13
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The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition
This study investigates the effects of creatine monohydrate supplementation on anaerobic power, muscular strength, and body composition in experienced weight-trained male subjects, demonstrating significant improvements in performance metrics compared to a placebo.
DOI: 10.1111/j.1748-1716.1995.tb09854.x -
Effect of α-Lipoic Acid Combined with Creatine Monohydrate on Human Skeletal Muscle Creatine and Phosphagen Concentration
This study investigates the effect of α-lipoic acid combined with creatine monohydrate on enhancing human skeletal muscle creatine and phosphagen concentrations, finding that the combination significantly increases muscle total creatine content compared to creatine alone or with…
DOI: 10.1123/ijsnem.13.3.294 -
Effect of Creatine Loading on Endurance Capacity and Sprint Power in Cyclists
In a double-blind cross-over trial with 12 elite cyclists, short-term creatine loading improved intermittent sprint power at the end of a fatiguing endurance protocol, while adding high-dose creatine during exercise counteracted this benefit and endurance time to exhaustion did …
DOI: 10.1055/s-2007-971950 -
Is power training effective to produce muscle hypertrophy in older adults? A systematic review and meta-analysis
A systematic review and meta-analysis evaluating whether power training elicits muscle hypertrophy in older adults and how its effectiveness compares to control conditions and traditional moderate-velocity resistance training, finding that power training increases hypertrophy ve…
DOI: 10.1139/apnm-2020-0021 -
Global Skeletal Muscle Metabolomics Reveals Mechanisms Behind Higher Response to Resistance Training in Older Adults
This study investigates the metabolic responses to resistance training in older adults, revealing distinct metabolic profiles between higher responders and lower responders, which may inform interventions to combat sarcopenia and frailty.
DOI: 10.1101/2025.03.13.642876 -
Effect of resistance training on inflammatory markers of older adults: A meta-analysis
A systematic review and meta-analysis of randomized controlled trials showing resistance training reduces C-reactive protein in older adults, with mixed effects on IL-6 and TNF-α, and suggesting that increases in muscle mass and higher training volume mediate anti-inflammatory b…
DOI: 10.1016/j.exger.2018.07.021 -
Vitamin D status and resistance exercise training independently affect glucose tolerance in older adults
This study investigates the independent effects of vitamin D status and resistance exercise training on glucose tolerance in older adults, revealing that while resistance training improves glucose tolerance, insufficient vitamin D status negatively impacts it.
DOI: 10.1016/j.nutres.2013.03.005 -
Optimal Load for Increasing Muscle Power During Explosive Resistance Training in Older Adults
A randomized controlled trial in healthy older adults tested explosive resistance training at 20%, 50%, and 80% of 1RM to determine the optimal load for maximizing muscle power, showing similar peak power gains across loads but greater strength and endurance improvements with he…
DOI: 10.1093/gerona/60.5.638 -
Adaptations in muscular activation of the knee extensor muscles with strength training in young and older adults
This study compared maximal muscular activation and strength gains from six weeks of resistance training in young and older adults, showing near-complete activation in both groups and neural adaptations contributing to early strength gains, with older adults remaining weaker but…
DOI: 10.1016/s1050-6411(01)00023-2 -
Creatine Supplementation during Resistance Training in Older Adults—A Meta-analysis
This meta-analysis investigates the effects of creatine supplementation combined with resistance training on muscle mass, strength, and functional performance in older adults, finding significant improvements in total body mass and fat-free mass compared to resistance training a…
DOI: 10.1249/MSS.0000000000000220 -
Resistance training improves single leg stance performance in older adults
This study investigates the effects of a 6-week full-body progressive resistance training program on static balance performance in untrained older adults, finding significant improvements in balance among participants who underwent the training compared to a control group.
DOI: 10.1007/s40520-013-0126-6 -
Home-based resistance training for older adults: A systematic review
This systematic review evaluates the effectiveness of home-based resistance training on improving strength and functional ability in older adults, finding that while improvements are generally small, they are significant in many cases, particularly with more supervision.
DOI: 10.1111/ggi.12326 -
Personalized exercise intervention improves strength, balance and attitude towards exercise in breast cancer survivor
This case report describes a 10-week, personalized, supervised resistance-training intervention for a sedentary 68-year-old breast cancer survivor that produced substantial gains in hand-grip strength and balance, improved attitude toward exercise, and high adherence, illustrati…
DOI: 10.55860/fpdw7228