This is the article I found a few weeks ago...
Quote:
Powder is the way to go. Studies show that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your blood system. Don't bother with them.
Kerksick recommends 100-percent pure creatine powder. Some companies add electrolytes and other ingredients, but tests indicate those do little to improve performance.
"Save money and buy creatine powder and [mix it with] fruit juice," Kerksick says.
Fruit juice? That's right—the sugar in the juice raises insulin levels, which helps increase creatine uptake into the muscle.
You need about 70 grams of simple sugars for every five grams of creatine, Greenhaff says. He suggests looking for a drink or supplement with 60 grams of carbs per 100 grams of product.
Read more at Men's Health: http://www.menshealth.com/nutrition/...#ixzz20GWwhUcK
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