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OscarLV
02-18-2010, 03:26 AM
30 grams of whey protein
10 grams of white sugar (sucrose)
Cup of grinded oats
5 grams of creatine mono
All that mixed with water


I use only powders, cause i use shaker bottle, not blender.
I use white sugar, cause i dont know where i can get dextrose in my banana republic.

What do you think?

AllOrNothng
02-18-2010, 03:30 AM
30 grams of whey protein
10 grams of white sugar (sucrose)
Cup of grinded oats
5 grams of creatine mono
All that mixed with water


I use only powders, cause i use shaker bottle, not blender.
I use white sugar, cause i dont know where i can get dextrose in my banana republic.

What do you think?
White sugar? Sure you could find a better source of carb than that.

OscarLV
02-18-2010, 03:38 AM
I heard that sugar helps body to absorb creatine or somtehing like that.
Any other thoughts about white sugar?

PBateman2
02-18-2010, 05:49 AM
Try using dextrose, honey, or some type of fruit (i.e. banana) for your PWO carbs to go along with your oats.

snorkelman
02-18-2010, 07:20 AM
I heard that sugar helps body to absorb creatine or somtehing like that.
Any other thoughts about white sugar?


not 10 grams. Sugar is empty calories. If your goal is to enhance creatine accumulation during the loading period then here is some information that you may find interesting.

Research has shown that creatine accumulation can be substantially augmented in human skeletal muscle when creatine is ingested in conjunction with large quantities of simple carbohydrates, (See, Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am. J. Physiol. 271 (Endocrinol. Metab. 34): E821-E826, 1996 Green, A. L., E. Hultman, I. A. Macdonald, D. A. Sewell, and P. L. Greenhaff.))

However, Steenge, et al, demonstrated that when insulin augmented muscle creatine accumulation took place it only did so when present at high (~100 mU/l) or supraphysiological (~200 mU/l) serum insulin concentrations. See, See, Stimulatory effect of insulin on creatine accumulation in human skeletal muscle. Am. J. Physiol. 275, E974-E979 (1998) Steenge, G. R., Lambourne, J., Casey, A., Macdonald, I. A., and Greenhaff, P. L. Full text at: http://ajpendo.physiology.org/cgi/content/full/275/6/E974

This graph shows serum insulin concentration during intravenous infusion of insulin at rates of 5, 30, 55, and 105 mU x m -2 x min -1 combined with oral and nasogastric administration of creatine. Insulin infusion started at t = 0 min and oral creatine feeding at t = 60 min. The 55 and 105 mU x m- 2 x min- 1 infusion rates were aimed at producing physiologically high and supraphysiological serum insulin concentrations, respectively.

http://i50.tinypic.com/2vdmfs0.jpg

So, if you wanted to increase the uptake of creatine and you were loading, you'd be dosing at 20 grams a day, probably broken into four dosings of 5-grams each. This would mean that you would need to basically add 100 grams of simple carbs at each of those 5 dosings in order to reach these levels required for substantially augmenting creatine accumulation. That is a minimum of about 400 grams of simple carbs per day in addition to one's regular dietary intake. Not many people will find that palatable or within their daily total calories/carb macronutrient targets.