Creatine+dextrose loading

[daspaceman]

Hi there,
I am going to start taking creatine for the first time to increase overall mass and read that you should take approx. between 40-80 simple carbs ,preferably dextrose. For creatine loading I need a minimum of 20g creatine monohydrate, that is 4x5grams daily for 7 days with, a mixture of between 160 - 320 dextrose daily, i.e. an extra of between 640 - 1280 calories extra a day.
1) Is that amount of sugar healthy?
2) Sometimes I suspect that the extra gained mass is from dextrose not creatine

Right now i`m already eating 4000cals daily, I weigh 240lbs and i`m 6 foot 7, I guess I need even more creatine than 20 while loading and 10 maintenance dose.
What do you think?

Thanks in advance,
Kevin Daspaceman.

[Shmackey]

First of all, the necessity of the loading phase is debatable.

Now, if you decide to load, you do not need to consume sugar with your creatine each time. Just take the creatine. The sugar comes in when you're taking creatine immediately after a hard workout (which is when you should take it). It shuttles the creatine (not to mention glycogen) where it needs to go.

I did write in the FAQ that you can try 40 to 80 grams of dextrose. That's based on some of the expensive formulations out there. I go with 40. It seems like plenty.

[daspaceman]

Originally Posted by Shmackey

First of all, the necessity of the loading phase is debatable.

Now, if you decide to load, you do not need to consume sugar with your creatine each time. Just take the creatine. The sugar comes in when you're taking creatine immediately after a hard workout (which is when you should take it). It shuttles the creatine (not to mention glycogen) where it needs to go.

I did write in the FAQ that you can try 40 to 80 grams of dextrose. That's based on some of the expensive formulations out there. I go with 40. It seems like plenty.

Thanks for the prompt reply,
I will take dextrose after a workout and maybe with breakfast in the morning together with creatine.
Thanks for your advice,
Kevin Daspaceman

[Prof_Jaji]

Would it make a difference if you take dextrose with creatine BEFORE a workout? Thanks

[Shmackey]

I will give you one serving of creatine if you read the FAQ.

[Shmackey]

The issue with pre-workout creatine isn't really about dextrose; it's about whether it makes sense to take creatine before a workout at all. Most people, myself included, believe that it makes sense to take creatine once a day--immediately after workout, with dextrose as a shuttle.

So it's kind of speculation as to whether it makes sense to use dextrose before workout, as I don't think it makes sense to take the creatine then either. I can tell you this: the purpose of the dextrose is to shuttle creatine and glycogen into your *depleted* cells after a workout. Those cells need that replenishment. Extracellular creatine--e.g., in the bloodstream--does no good. Even people who take creatine before working out agree on that. And since your cells aren't depleted before the workout, I wouldn't think you'd need a shuttle.

[Prof_Jaji]

Thanks bro...I thought most creatine users took creatine before a workout for the energy...I guess I will stop taking it before training. Thanks.

[scv2004]

What is the best form of dextrose to take with creatine??

[Shmackey]

If you know of some form besides powdered sugar (and maybe Smarties), I'm curious. Dextrose is corn sugar is glucose.

[shades6234]

I completely agree with the creatine after your workout but i'm curious to why it wouldn't help if you sip on it during your work out??????