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thefameinmyname
New member
Just thought some of you guys might find this article interesting:
Creatine and carb-based ingredients represented the first generation of muscle-volumizing supplements. Science has shown that loading with 20 grams of creatine per day can add about five pounds of water volume to muscle cells in just one week. Research suggests you can absorb about 25 percent more creatine if you take it with a lot of glucose or other high-glycemic-index carbohydrates, an effect due to a greater release of insulin, which drives extra creatine into the muscle. However, an overabundance of insulin causes your body to cease breaking down fat and encourages fat storage. Since insulin is released in response to carb intake, capturing its beneficial effects while avoiding its doughboy liabilities can be a double-edged sword.
Researchers at Nottingham University in Nottingham, England, recently experimented with substituting half of the sugar with protein. They gave 50 grams of sugar and 50 grams of protein (instead of 100 grams of straight carbs) and got the same 25 percent improvement in creatine loading. In fact, both schemes also caused the same amount of insulin release. As a result, it clearly isn’t necessary to eat a lot of sugar with creatine.
For best results: Take it immediately after a workout with a carb-protein drink. Make sure you drink plenty of water throughout the day, especially during the loading phase
Creatine and carb-based ingredients represented the first generation of muscle-volumizing supplements. Science has shown that loading with 20 grams of creatine per day can add about five pounds of water volume to muscle cells in just one week. Research suggests you can absorb about 25 percent more creatine if you take it with a lot of glucose or other high-glycemic-index carbohydrates, an effect due to a greater release of insulin, which drives extra creatine into the muscle. However, an overabundance of insulin causes your body to cease breaking down fat and encourages fat storage. Since insulin is released in response to carb intake, capturing its beneficial effects while avoiding its doughboy liabilities can be a double-edged sword.
Researchers at Nottingham University in Nottingham, England, recently experimented with substituting half of the sugar with protein. They gave 50 grams of sugar and 50 grams of protein (instead of 100 grams of straight carbs) and got the same 25 percent improvement in creatine loading. In fact, both schemes also caused the same amount of insulin release. As a result, it clearly isn’t necessary to eat a lot of sugar with creatine.
For best results: Take it immediately after a workout with a carb-protein drink. Make sure you drink plenty of water throughout the day, especially during the loading phase
J?K j/K
