Creatine monohydrate allows you to recover more rapidly from resistance training and improve muscular endurance. The addition of carbohydrates may improve your ability to quickly process the creatine you are supplementing with. Dextrose is a simple carbohydrate that will rapidly infuse your muscles with glycogen, or the sugar that your body uses for fuel. The timing of this is essential, because consuming simple sugars at the wrong time can lead to fat storage.
Step 1
Prepare your shake immediately after a workout. Get out your scale, creatine, dextrose and shaker bottle. Place them all in a clean, dry area.
Step 2
Measure out 5 g of creatine. If your scale is not accurate enough, use the scoop that came with your creatine. Creatine has been shown to be effective at 5 g a day over time, according to the August 2002 edition of "Journal of Strength and Conditioning Research." Add your creatine to your shaker bottle.
Step 3
Add 25 to 75 g of dextrose to your shaker bottle after measuring out the appropriate quantity. The amount you require depends heavily on your training volume and intensity. The more intense and longer your workout, the more dextrose you can use. The consumption of a simple carbohydrate immediately after a workout can speed your recovery.
Step 4
Mix water with your dextrose and creatine. You will need at least 8 oz. but may use up to 16 oz. If you use more dextrose, you will need more water to get the dextrose to dissolve. Shake rapidly until the contents are evenly blended.
Step 5
Consume your shake without gulping it down. The rapid consumption of creatine plus a large volume of dextrose may cause stomach upset. Consume your shake over a 15- to 30-minute period.
Tips and Warnings
- You may substitute a small amount of juice for dextrose on a gram-per-gram of sugar basis. Dextrose is fairly tasteless.
- Avoid adding any fat to your shake.
Things You'll Need
- Creatine
- Dextrose
- Scale
- Shaker bottle
- Water
References
- "Applied Physiology, Nutrition, and Metabolism"; Effect of In-season Creatine Supplementation on Body Composition and Performance in Rugby Union Football Players; P.D. Chilibeck, et al.; December 2007
- "Journal of Strength and Conditioning Research"; The Effects of a 10-week, Periodized, Off-season Resistance-training Program and Creatine Supplementation Among Collegiate Football Players; N. Wilder, et al.; August 2002
- "Medicine and Science in Sports and Exercise"; Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy; P.J. Cribb, et al.; November 2006
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