Article: ALA Increases Creatine Absorption

Creatine WITH carbohydrates is decent but still an inferior dosing method and actually slows down the absorption of creatine through the gut.

You'd be MUCH better served to take your creatine alone, prior to consuming any carbohydrate(15-30min). Also take ala or whatever GDA your using 5-15minutes prior to a mixed glucose drink(both simple and complex carbs). Add protein to the mix if it's a post workout dosing.

This will produce an insulin spike with help from the gda after the creatine has had time to actually enter the blood stream where it can be acted on, NOT slowed down in the gut and barely catching the tail end of your insulin spike.
 
Good to know. Thanks for the tidbit. I always never know when to dose creatine.
 
Sourdough said:
Creatine WITH carbohydrates is decent but still an inferior dosing method and actually slows down the absorption of creatine through the gut.

You'd be MUCH better served to take your creatine alone, prior to consuming any carbohydrate(15-30min). Also take ala or whatever GDA your using 5-15minutes prior to a mixed glucose drink(both simple and complex carbs). Add protein to the mix if it's a post workout dosing.

This will produce an insulin spike with help from the gda after the creatine has had time to actually enter the blood stream where it can be acted on, NOT slowed down in the gut and barely catching the tail end of your insulin spike.
Click to expand...

EXACTLY what i do, consuming creatine THEN the carb/protein - except w/o ALA - yet..
 
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