Carbs oooh bad

Insulin concentrations close to upper physiological limits (above 100Mu/l) are required to maximize creatine uptake and no less than 100 grams of simple carbohydrates must be ingested with creatine to enhance the uptake.

Steenge GR, Lambourne J, Casey A, Macdonald IA, and Greenhaff PL. Stimulatory effect of insulin on creatine accumulation in human skeletal muscle. Am.J.Physiol. 1998. 275;38:E974-E979

Canuck PT wrote::evil: Carbs oooh bad

Insulin concentrations close to upper physiological limits (above 100Mu/l) are required to maximize creatine uptake and no less than 100 grams of simple carbohydrates must be ingested with creatine to enhance the uptake.

Steenge GR, Lambourne J, Casey A, Macdonald IA, and Greenhaff PL. Stimulatory effect of insulin on creatine accumulation in human skeletal muscle. Am.J.Physiol. 1998. 275;38:E974-E979

Just taking creatine will result in increased creatine stores in muscles cells. But sure, carbs defo do help enhance uptake.

Australian researchers have shown that exercise training improves glucose uptake into muscle.

Dr. Michael G. Clark and colleagues, from the University of Tasmanian Devil , studied glucose metabolism in rats after voluntary exercise in special cages or after being housed in standard cage. Compared with no exercise, exercise training increased hind leg glucose uptake by 93% and capillary recruitment by 62%.

More efficient glucose transport means more energy to power those intense workouts. In this study, regular, consistent aerobic exercise facilitated a more effective uptake of glucose into muscle. It appears that an enhanced capillary network in muscle (an effect produced by regular training) is partly responsible for the more efficient use of insulin.

Rodent physiology is much faster than human physiology. This is why a lot of research is performed with rats and mice. However, results must be replicated in human trials.

Nonetheless, aerobic training as a method that creates a more effective muscle building environment within the body. Aerobic training allows a more efficient up take of glucose into muscle.

Ref: Diabetes (2001) 50, pp.2659-2665.

Unless your training is 100% I would regulate carb intake to attempt to get it right. However, creatine uptake is enhanced in the presence of protein and carbs (Green AL., E. Hultman, I A. MacDonald, DA Sewell, and P L Greenhaff. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am. J. Physiol. Endocrinol. Metab. 274; 34: E821-E826, 1996.)
& the carbs taken during training go straight towards muscle (Folch N. Péronnet F, Massicotte D Duclos M, Lavoie C, Hillaire-Marcel C. Metabolic response to small and large 13C-labelled pasta meals following rest or exercise in man. Bri J. Nutri. (5) 671-680, 2001.)

The greater your intensity, the greater the level of carb need.

id say 10g of a high GI will do the trick on 3-5g?...you ush your BG to say 8-9mmol and job done Id say?