Quote:
Some liquids are better than others for creatine consumption. Glucose polymer drinks or those with dextrose or maltodextrin are good choices. This is because the shuttle system used to transport creatine into the muscle fibers involves insulin, and these forms of "simple" sugars activate this mechanism quickly. Fruit juices are also good options. Although juices contain fructose, a sugar that is absorbed somewhat slower than glucose and dextrose, juices are assimilated relatively quickly, so they are perfectly acceptable as creatine vehicles. They may be more convenient, too. You could also mix your creatine with a combination protein/carbohydrate drink, although the protein content of the drink will slow the assimilation of the creatine compared to glucose or fructose alone.
Athletes have sometimes been told to avoid mixing citrus juices such as orange juice with creatine. The reason given is that the acidity in these juices boosts the production of creatinine, which is the waste product of creatine metabolism. However, creatinine is formed in the muscles, not in a glass. Moreover, the citric acid in orange and grapefruit juices is insignificant compared to the concentrated hydrochloric acid found in the stomach. If creatine can make it through the stomach and into the body, a little bit of OJ won't hurt. Then again, most people don't drink orange juice warm, but if you enjoy it that way, don't worry about the acidity.
On the other hand, one study by Vandenberghe shows that the benefits of creatine are counteracted when it is consumed with large amounts of caffeine (the equivalent of five cups of coffee). The study found that while caffeine did not reduce the increase in creatine-phosphate levels within the muscle fibers, dynamic torque production in caffeine/creatine users was 10 to 20 percent lower than in test subjects who took creatine alone. In fact, torque production for the caffeine/creatine users was no different than the placebo group. Based on this research, you should stay away from high-potency caffeine pills. Mixing creatine in caffeinated drinks, at least according to this study, may also reduce or even neutralize the performance-enhancing effects of this nutrient in the short term. It's better to take your creatine with a glucose- or fructose-based drink that will stimulate your insulin response and facilitate the uptake of creatine into the muscle fibers.
The Best Time to Take Creatine
Creatine remains in the blood stream for a period of one to 1 1/2 hours. This is the window of opportunity that muscles have to draw creatine from the surrounding blood vessels and store it in their cells. If these cells are full of creatine, and the brain, heart and testes have all of the creatine they need, the excess will eventually be processed to creatinine and excreted.
|
Just a few nitpicky things. Glucose and dextrose are the same thing as far as the body is concerned. I agree that fruit juices are good choices. It is wrong that protein as a whole slows creatine absorption. Solid food protein yes. Whey seems to help creatine absorption. A combination carboydrate/protein drink with creatine is actually a VERY good way to get creatine in.
Agree totally about the acidic fruit juice thing being over hyped. Orange juice is nothing compared to your stomach.
I wouldn't worry about the caffeine too much unless you consume creatine with huge amounts of it. They were talking about at least 450 mgs of it.
It's the creatine in your MUSCLES that help you not the creatine in your bloodstream. If you take creatine steadily your muscles will basically be "topped off" all the time so you don't have to worry about all that timing thing like the last paragraph says.