Dextrose is a simple sugar that is readily used by the body as fuel. Creatine is an amino acid that enhances athletic performance of high intensity and short duration, such as weight lifting. Creatine and dextrose are commonly combined in a shake or sports drink. Both creatine and dextrose are available in a variety of forms, but the powdered form of both supplements is easiest to mix into a drink to take to the gym.
Step 1
Uncap the sports drink and drink or pour out about 1 oz. of the sports drink to make room in the bottle for the creatine and dextrose powders.
Step 2
Pour 3 tbsp. of dextrose into the sports drink. Replace the cap on the sports drink and shake it until the dextrose dissolves. The dextrose in the drink will provide approximately 29 g of sugar. Consuming 25 g to 35 g of sugar as a post-workout snack is ideal, according to "Strength Training Academy."
Step 3
Remove the cap from the sports drink and add a 5 g serving of powdered creatine -- which is usually 1.5 tsp. -- to the bottle. Recap the drink and shake it to dissolve the creatine powder.
Things You'll Need
- Single serving sugar-free sports drink
- Dextrose powder
- Creatine powder
References
- Strength Training Academy"; Frederic Delavier; 2010
- "Nutrition: Concepts and Controversies"; Frances Sizer; 2008
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