^^^Yeah, I know it's tought as shit to separate the wheat from the chaff. Half the time they'll actually include a bunch of references to back up their "opinion" but then you have to read all those to find out they don't even apply or say something completely different, lol.
I'll get on it and offer my "rebuttal" to anything I notice warrants it and try to be as factual as possible (without referencing everything I say
) but you know the thing is you might be able to very scientific about what creatine does when you take it but how to use it can still be very open to "opinion".
This one is way off:
Quote:
Why taking it with juice is not the answer:
The first users of creatine realized early on that insulin was needed to create an environment capable of pushing creatine into the muscle. It makes sense, because all nutrients, especially the all important protein, need insulin to have optimal effect. Taking your protein with a simple sugar created an insulin spike making it more efficient, and that was the plan with creatine. So they decided to take it with juice. The juice of choice was grape because it contained the most fructose, the sugar present in all fruit juices. Fructose was a good choice because it was moderately glycemic (glycemic index refers to the ability of a sugar to form glucose and ultimately glycogen, the prime storage of energy in the body) and easy to mix with the creatine. Unfortunately fructose doesn't cause a long enough insulin-spike to remain anabolic until the time the creatine becomes available to the muscle (roughly 20-30 minutes after intake). On top of that they consumed large amounts of juice, and all that free fructose easily transformed to fat storage. Not exactly what they were hoping for.
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First off fructose is NOT a good choice for creatine. Fructose needs to go to the liver where it is used to make liver glycogen to be released as glucose later on as needed. Second, no fruit is just fructose. They all contain mixtures of things like fructose, sucrose, and dextrose. The reason grape juice was used is because unlike many other common fruits it is relatively abundant in DEXTROSE. Dextrose being a quick way to get glucose into the blood and thus that insulin which suppsedly is needed to help shuttle creatine into the muscles. All "big cat" would have needed was a simple google search to find that out. Jeez.
Another little thing is that fructose in fruit is not really that much fructose and is not easily transferred to fat storage. That's one of those anti-fruit things based on mistaken belief about high amounts of fructose in the diet from fruit. What it really comes from is studies about unaturally high levels of fructose coming from things like high fructose corn syrup (soda and all sorts of other things) which basically can mess up people's metabolism leading to insulin resistance so on and so forth. Fruit contains relatively small amounts of fructose compared to these studies I'm talking about.
P.S. I don't want to get into a bunch of stuff about cutting and fruit. My basic point is that a buch of glucose has more potential to be easily transferred to fat storage than some fructose from fruit.