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Mixing creatine and monosodium glutamate (MSG) into water to consume alongside a meat-heavy meal may be a biochemically clever strategy for supporting muscle creatine uptake.
(If you’re new to the health benefits of MSG, read more here.)
The combination takes advantage of the body’s natural cellular transport systems, using sodium, protein and amino acids alongside creatine.
Muscles do not simply passively absorb creatine. Creatine enters cells through a specific gateway (known as the SLC6A8 creatine transporter). This transporter is sodium- and chloride-dependent. Research describes the transport process as involving two sodium ions and one chloride ion, with the sodium gradient created by the sodium-potassium pump helping drive creatine into cells.
1. MSG Provides Sodium
Pure MSG (monosodium glutamate) contains approximately 12% sodium by weight. Thus, MSG can provide some of the sodium involved in the normal sodium-dependent transport of creatine.
About ½ teaspoon of MSG, or approximately 2 grams, supplies roughly 240 mg of sodium.
This makes MSG an interesting addition to a creatine routine, especially when the two are consumed alongside a protein-rich meal.
My son already took a ½ teaspoon of MSG daily (with his meat-heavy breakfast), so when we added his daily low-dose creatine, I decided to investigate how MSG might enhance creatine’s effectiveness.
2. Protein and Insulin May Increase Creatine Retention
Eating creatine with meat adds another piece to the equation: Protein and amino acids stimulate insulin secretion.
Insulin is relevant to creatine transport because it stimulates sodium-potassium pump activity, helping maintain the sodium balance that drives the SLC6A8 creatine transporter.
Human studies have demonstrated that insulin-stimulating nutrients can substantially increase creatine retention.
In one controlled study, consuming creatine with approximately 50 grams of protein plus 47 grams of carbohydrate increased whole-body creatine retention by about 25% compared with the control treatment. The protein-carbohydrate combination produced approximately the same creatine retention as consuming nearly 100 grams of carbohydrate.
Another study found that combining creatine with protein, amino acids and carbohydrate stimulated insulin and reduced urinary creatine losses, thereby increasing whole-body creatine retention compared with creatine alone.
Earlier human research similarly found that carbohydrate ingestion increased muscle creatine accumulation by 60% compared with creatine alone, an effect that appeared to be mediated by insulin.
Taken together, these studies support consuming creatine in the context of an insulin-stimulating meal rather than necessarily taking it by itself.
3. MSG and Meat Are a Natural Culinary Pairing
MSG also makes sense from a culinary perspective because it provides umami, the deep savory flavor naturally associated with meat.
Rather than adding sugar or a large carbohydrate load to creatine simply to stimulate insulin, a protein-rich meat meal provides amino acids while MSG complements the meal’s savory flavor and supplies additional sodium.
For many people, the easiest approach will be to season the meat with MSG and drink the creatine dissolved in water alongside the meal.
Alternatively, both creatine and MSG can be dissolved directly into water.
How to Prepare Creatine + MSG
For the low-dose creatine approach that I prefer — as superior to loading or the current trend of taking high creatine doses — follow these guidelines:
Creatine monohydrate (this clean 1-ingredient product): Use 2–2.5 grams of pure creatine monohydrate daily.
Pure MSG (this clean product only): Use approximately ½ teaspoon (2 grams), providing roughly 240 mg sodium.
Water: Dissolve the creatine and pure MSG in approximately 8–12 ounces of room-temperature or warm water. Both dissolve more readily in warmer water than very cold water.
Meat: Consume the drink alongside a meat-heavy meal so that creatine, sodium and protein/amino acids are being absorbed during the same general period.
A Better Tasting Option (for some): Put the MSG on the Meat
While MSG tastes wonderful on meat, MSG dissolved in plain water has a distinctly savory, broth-like flavor that some people may find unpleasant. (I personally have grown to like it, but it’s a little unpleasant for some the first time you taste it.)
An easy solution/alternative is to sprinkle the MSG directly onto the meat as seasoning and drink the creatine water alongside it. However, 1/2 a teaspoon of MSG can be a lot to put on one serving of meat. It may be fine for some to use less, according to what agrees with you, or what dose gives you benefits. (I prefer the water method because this ensures the correct dose, and most people get used to the flavor.)
This may be the most enjoyable way — for some — to combine the three components.
Taking creatine with a substantial meal can also make supplementation easier on the digestive system. Large amounts of creatine taken at once can sometimes cause gastrointestinal discomfort, whereas the 2–2.5 gram low-dose approach consumed with food is a gentler way to incorporate creatine consistently.
Summary
A simple creatine routine can therefore look like this:
2–2.5 grams creatine monohydrate + approximately ½ teaspoon pure MSG dissolved in 8–12 ounces of water + a meat-rich meal.
The way these nutrients work together is especially interesting. Creatine enters cells with the help of sodium and chloride, while protein and amino acids can stimulate insulin, which may help the body retain more creatine.
Rather than taking a large dose of creatine by itself, this approach combines a small daily creatine dose with sodium, protein and normal cellular transport mechanisms to support its uptake and retention over time.
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