Dextrose isn't a magic powder, or even a supplement really. It's sugar. You don't just "take" it. You ingest it for a reason. When you ingest it with creatine, you do it to boost your insulin and shuttle the creatine into your muscle cells. When you take it with protein, it's for the same reason, but with protein.
As for how many grams: with creatine, you can go by whichever expensive "creatine transport system" you're trying to make yourself. They tend to have anywhere from 40 to 80 grams of dextrose, but then again, the amount of creatine varies too. And if you're also going to be drinking a
protein shake with dextrose, start thinking about how much dextrose you're eating altogether. As for that protein shake, most folks go for at least a 2:1 ratio of carbs to protein in their carb-loaded protein shakes. Some go for 3:1. Keep in mind that you can also use maltodextrin, which also has a
high glycemic index but doesn't taste as sweet as dextrose. No way would I drink six scoops of dextrose in a protein shake!
Hmm... Maybe this can go into my much-desired Creatine FAQ.
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