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Originally Posted by 0311
Milk has only 12-15 grams of sugar depending on whether it's whole or reduced fat. Milk also takes longer to digest than juice would. Going off of that train of thought, it's accepted that creatine isn't stable in liquid for extended periods of time due to it's low ph. We also know that regular creatine needs a transport module. Optimally it's sugar/dextrose because sugar can also cause an insulin spike to provide further utilization of the creatine. Alot of companies are putting like 2 grams in with their weight gainer shakes to sucker in some people who are like, "Wow, it also has creatine in it what a bargain." (mass-tech) What the hell is 2 grams of creatine mono going to do?
Personally, I'd rather put it in grape juice or something that has alot of dextrose. I tried putting it in my weightgainer shake for over a month and didn't get the same effect as when I put it in a cup of juice.
Dr.X, I know you have years and years of knowledge than me, so why do you think this way of thinking is flawed?  |
0311, thanks for your post. I was in no way saying your way or this way of thinking was flawed. I was referring to the question is creatine ok with milk. While I completely agree with what you said and as I stated it is optimal to drink with juice I believe you still can drink with milk however at least 2 cups would be beneficial. As for the slow digesting it would be in my opinion that the protein would be slow digesting and not the sugar/creatine in the milk. I personally am not a big fan of milk in the first place and always use dextrose/maltodex and may drink milk separately if I feel I could use a few extra calories. Creatine is optimal in your PWO shake. You did make another valid observation about creatine not being stable in liquid for extended periods. I wouldn’t suggest to anyone that they put creatine in a shake of some kind and let it sit for hours as creatine has a tendency to breakdown. So in my opinion can you take creatine with milk, yes you can. Is it optimal, no it’s not.
O and another thing, As you, I crack up at the claims of companies adding creatine to their shakes. Marketing tool for the naïve.