Creatine in shake??

F

FrankieBones

New member
This may sound stupid and im not sure if this is where it belongs but.. Its alright that I put my creatine in my protien shake postworkout right??? just wondering
 
yeah definitly. i put in 5g creatine, 10g glutamine and 30g protien with 25g carbs. i used more carbs b4 but now i am cutting so thats why i am going real low
 
I'll take 5g creatine pre- and post-workout. It might be overkill but it seems to work for me.
 
I take it with dextrose mixed in water. 5grams creatine w/ 40-50grams dextrose. I dump the creatine directly in my mouth though just to make sure none of it sticks to the side of the glass.
 
Post-workout is when your body is primed for supplements. The only thing I find difficult with taking creatine is that I take it with some type of high gylcemic carbs and I take my protein shakes with milk. The milk and juice don't seem to mix too welll in my stomach.
 
I think it is best taken with simple carbs (fruit juice, gatoraid. etc.....) and ALA. The simple carbs will quickly stabilize your blood sugar levels post workout. Your body will be less likely to use your protein for energy rather than cellular repair/regeneration.
-TAZ
 
DerangedMind said:
Creatine works best in with grape juice, anything high in insulin with provide the mose effective absorbtion
Click to expand...

I know its better to have with juice, but right after I work out i drink a protien shake, and I wanna take like 5 grams of creatine. Now having to have 2 drinks one with juice and one with either skim milk or water, kinda makes me want to throw up- thats why I combine them
 
DerangedMind said:
Creatine works best in with grape juice, anything high in insulin with provide the mose effective absorbtion
Click to expand...

exactly and when added ALA there is a greater absorption rate!
 
Use dextrose for your high glycemic carbs it is easy to mix with just water. Dextrose will cause a better insulin response than the fructose in fruit juice. 75g of dextrose is what is used to check insulin sensetivity to determine whether someone is diabetic or not. 75 grams is a lot and it causes me to have a dead head feeling for about twenty five minutes until the blood sugar returns to normal levels, so I just use 40-50grams.
 
here is the bottom line. its best to take your creatine with carbs. but if u cannot do that and u are trying to cut just take it with 300mgs of ALA. it will definilty kick up the absorbtion.
 
i dont ever put milk in my protein shakes after a workout, i read somewhere that it slows down the digestion of the protein.
 
Not just milk, but any fat....fat slows down the entire digestive process considerably......which is why if you take a protein shake and/or anti-catabolic agents just before bed, it might be good to take it with milk, to lengthen the time it takes to digest (and give you a more even "drip" through the night).

On the other hand, if you need to take advantage of a post-workout window to cram creatine or protein into your muscles, avoid any fat at all.
 
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