quick excerpts about loading up w/ creatine-

The question then became how long this loading period had to be. It turns out not to be that long at all. Harris gave his study subjects 30 grams of creatine per day, which by today's standards is a very high dose, even for the loading phase. Study participants weighed around 80 kg (175 lb) and engaged in only light exercise during the course of the study. Harris found that the muscles could only absorb so much creatine. After the maximum level had been reached, the excess amount was converted into a waste product called creatinine and excreted in the urine. Harris discovered that on the first day of supplementation 40 percent of the administered dose was excreted. This amount rose to 61 percent on the second day, and 68 percent on the third day. So by Day Three, two-thirds of the creatine consumed was wasted!

Some liquids are better than others for creatine consumption. Glucose polymer drinks or those with dextrose or maltodextrin are good choices. This is because the shuttle system used to transport creatine into the muscle fibers involves insulin, and these forms of "simple" sugars activate this mechanism quickly. Fruit juices are also good options. Although juices contain fructose, a sugar that is absorbed somewhat slower than glucose and dextrose, juices are assimilated relatively quickly, so they are perfectly acceptable as creatine vehicles. They may be more convenient, too. You could also mix your creatine with a combination protein/carbohydrate drink, although the protein content of the drink will slow the assimilation of the creatine compared to glucose or fructose alone.

Athletes have sometimes been told to avoid mixing citrus juices such as orange juice with creatine. The reason given is that the acidity in these juices boosts the production of creatinine, which is the waste product of creatine metabolism. However, creatinine is formed in the muscles, not in a glass. Moreover, the citric acid in orange and grapefruit juices is insignificant compared to the concentrated hydrochloric acid found in the stomach.