If I am going on a 50 mile plus ride I have a blender drink of skim milk ,protein powder, banana, yougurt and if its really hot out I add creatine to the drink mix. I know about creatine and use very little. On a long ride I also carry a 4 oz squeeze bottle filled with Karo surup with a doze of powdered sports drink(mix this the night before so powdered drink has a chance to mix) and somtimes I add a spoonful of creatin to this. I have used honey but prefer the karo with this mix.
Hammer till ya puke....Dudley