The Nutrition Trick to Maximize Creatine's Muscle-Building Power

Maximize Creatine's Muscle-Building Power

We know that insulin is the driving force on creatine uptake but we are also aware of the downside of ingesting boatloads of sugar to stimulate its release.  Researchers from Nottingham University wanted to see if ingesting creatine in conjunction with 50 grams each of both protein and simple carbohydrates would be as effective at increasing the effect insulin release and creatine retention as ingesting creatine in combination with almost 100 grams of carbohydrates.

To test this, the researchers recruited 12 bodybuilders and had them consume 20 grams per day (5 grams, 4 times a day) of creatine on four occasions in combination with
  1. 50 grams of protein and 47 grams of carbohydrates; or
  2. 96 grams of carbohydrates
Results showed that the release of serum insulin was no different when the protein+carbohydrate and the high-carbohydrate treatments were compared.

Bottom Line: Dump your high-sugar creatine powders and instead opt for a protein- and carbohydrate-balanced post-workout shake that includes creatine like our patent-pending Monster Mix Post-Workout Powder. You'll get the same effects without the sugar overload, which causes unwanted fat gain over time.

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