How much sugar for an insulin spike (relation to creatine)

[Tarheel]

I've read many places that a nice insulin spike is beneficial when taking creatine as it helps shuttle the creatine into the skeletal muscle cells and out of the blood stream faster.

How many grams of sugar are we talking about per 5 grams of creatine to cause a large enough insulin spike? How should I time it (sugar before or after creatine, how much time does it take insulin levels to rise?)

 

[kronk]

Personally, I take 75grams of carbs from Dextrose, mixed with 5-10 grams creatine and 40-50grams protien.

I believe the science shows 75 grams of carbs from Dextrose is optimal.

 

[Tarheel]

I have a couple diabetic friends so I've been talking to them about this.

They say it takes about 15 minutes for the max insulin spike.

Now doesn't it take creatine about 30 minutes to enter the blood stream? If so, then I should try and time my creatine 15-20 minutes before my sugar/carbs. Ideally the spike will come after most of the creatine is in the blood stream.

 

[TonyMuffTana]

I usually work out late at night (a few hours before I go to bed). Would taking 75g of dextrose after the workout result in the sugars being stored as fat? I'm still unclear as to which carbs are ok to have late at night.

 

[MidwestJ]

good question tarheel. I've wondered this myself. good responses too.

 

[YellowJacket]

A significant insulin spike before bed is probably not something you want. Its the closely related to everyone saying "dont inject insulin before you sleep" They say that for 2 reasons, 1. because if you go hypo while you're asleep you're in trouble, and 2. that insulin grabs the lipids from the blood stream and deposits them right in the adipose tissue. So I would skip the dextrose that close to bed time.