practice · Tracked item
Carbohydrates with creatine
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
▲ Strong endorse
1 recommendation across 1 expert · 1 episode
1 endorse
0 nuanced
0 avoid
Who's on the record
-
In a protocol
Take creatine with a small amount of sugar/carbs (e.g., fruit or 20g dextrose) to roughly double absorption via insulin.
“20 grams of dextrose...doubles muscle absorption
TH▶ 19:00DosageTake with carb source (e.g., 20g dextrose) post-workoutCaveatsDon't spike insulin excessively unless post-workoutCertaintyexplicitrecommendation