View Full Version : how much dextrose w/ creatine?

04-03-2007, 10:45 AM
I want to start mixing dextrose w/ my creatine. I am going to go to my local home brew store and get some corn sugar. Is this the correct dextrose to use and if so how much do i mix with it? Thanks.

Vapour Trails
04-03-2007, 12:22 PM
Sounds like you've found the right stuff.
When do you plan on using it? PWO you can combine 5g creatine with anywhere from 50-100g dextrose and your whey protein.

04-03-2007, 12:24 PM
yep, exactly the right stuff.

50-100g is a good ballpark...generally its a 2:1 carbs:protein ratio in a PWO shake.

but if you are cutting or otherwise limited carbs, its fine to go with a 1:1 ratio. You may not get as much glycogen recovery, but you'll still get a strong insulin spike to drive the creatine and other nutrients into the cells.

04-03-2007, 12:59 PM
Thanks again for the info.

Mr. D
04-03-2007, 07:23 PM
Strength athletes/weight lifters interested in increasing muscle mass

• Sip 0.8g/kg carbohydrate and 0.4g/kg protein (such as At Large’s Nitrean) dissolved in 1L of water during exercise.

• Immediately after exercise ingest another identical beverage.

• Eat a solid food meal 1 hour later.

04-05-2007, 11:55 AM
does anyone actually do the above?

i dont know, it seems like 80 grams of dextrose for a 220 lb guy during workout, and then again after workout is quite a lot.

04-09-2007, 02:16 AM
d-ribose is a much better source.

There is no reason to be fussy though. You just need to stimulate an insulin response so that the creatine will get taken up by the muscle. Gatorade is good for this. Also you could maximise the muscles up take by taking creatine just after training. The reasoning behind this is because there is an increase blood flow to the muscle which = increase flow of substances in the blood to the muscle

04-09-2007, 02:17 AM
I forgot to ask.......are you in a loading phase or just maintainence?