What juice should i drink with creatine

TIMING In general, it's better to supplement after your workout, but many people do supplement, as well as simply drink the juice itself, before training. If you drink a high-glycemic juice before you work out, you'll tend to get a sugar spike - and subsequent plummet - which will negatively impact your workout. After a workout is the best time for high-glycemic juice supplementation.

At that time, your body will be better able to shuttle supplements such as glutamine and creatine into your muscles; again, orange and grape juice are ideal for this. If you do supplement before your workout, you should choose low-glycemic juices because they provide a better boost for energy and endurance.

A low-glycemic juice will elicit a slower release of insulin and will allow for a sustained delivery of sugar from the blood to the muscle cells. Therefore, the muscles will have a constant supply of sugar available for energy production during your workout. Juices with low glycemic-index values include apple juice and grapefruit juice. For example, the phytochemicals in grapefruit juice can alter the bioavailability of certain drugs.

Therefore, you should consult your doctor about the use of grapefruit juice when taking medication such as some antibiotics and some high-blood-pressure medications. Since apple juice is fairly high in sorbitol, another type of sugar, you should make sure to stay well-hydrated while using it.

Sorbitol is not metabolized well and has a tendency to "pull" fluids from your system into your urine. Therefore, juices high in sorbitol apple and cranberry juice tend to have a high dehydrating effect. For those who are watching sugar in their diets, eating whole fruits and vegetables may be better than getting a denser serving of those sugars in one drink.

In addition, juices tend to be less filling or satiating than whole fruits and vegetables, which may leave you feeling hungry if that's your only meal.

Smoothies can also be high in sugar, especially if you're buying pre-bought smoothies or ordering one at a restaurant. To be safe, make these drinks at home. Still, taking creatine with juice and smoothies can be a great way to pack in some extra nutrients before a workout, as long as you're combining it with an overall healthy, balanced diet. You can experiment with different juice and smoothie recipes to keep things interesting.

Green juice: Juices aren't just about fruit. The best juice to drink with creatine may in fact contain vegetables and be just as delicious. To make a green juice, add in about two cups of spinach leaves or kale, several stalks of celery, two cucumbers, two apples, half a lemon and some ginger.

Spinach and kale are dark, leafy greens that are packed with vitamins A and C, folate and magnesium, according to the Mayo Clinic. Apples also contain vitamin C, which works as an antioxidant. Beet juice: Don't shy away from beets. Another best juice to drink with creatine may have a rich magenta color. For a juice with an entirely different taste, throw two or three beets into a juicer, along with six carrots, two apples, half a lemon and some ginger.

Beets supply you with folate, fiber, copper, magnesium and potassium, and they may have heart health benefits, according to the Cleveland Clinic. Apple, carrot, blueberries: You can't go wrong with berries — they're filled with flavonoids and may be beneficial to heart health.

For a sweeter, more fruity juice, combine apples, carrots and blueberries or other berries along with any other fruits of your choosing.

These juice options will give your creatine dose a little more flavor — and nutrition. Blueberry and banana smoothie: The best way to mix creatine with liquids is to blend it into a smoothie.

Toss some frozen blueberries, raspberries and strawberries into a blender, along with a banana, an avocado, some Greek yogurt, a few spoons of almond butter, milk and some honey. This smoothie will not only provide you with plenty of nutrients from the fruit, but also potassium and healthy carbs from the banana, as well as protein from yogurt and almond butter. Blend in creatine to make it an even more effective morning meal before a workout.

Protein or creatine? Athletes or weight-lifters will often find themselves wondering which supplement will be most beneficial. But it's possible that taking a combination of both protein and creatine supplements could work for you. However we do not recommend ingesting large quantities of simple carbohydrates with creatine. It is assumed that there is a negative interaction between pure caffeine and creatine. However, research on this subject has remained inconclusive.

In tests between 5 and 7 mg of caffeine per kg of body weight were used i. Although no negative effects on creatine storage and muscle growth were observed, there may have been an effect on sprinting performance or explosive strength development.

It cannot be conclusively assessed whether the intake of caffeine should be restricted when taking creatine. For the sake of safety one should avoid heavy caffeine consumption prior to any intense workout in any case. Taking creatine in capsule or chewable tablet form is just as effective. Capsules usually contain mg each, while tablets usually contain about 1 g.

The recommended daily dose is 3—5 g per day. Even today, creatine monohydrate is the best studied and most reliable form of creatine. Apart from creatine monohydrate and common salts such as creatine citrate or creatine pyruvate, which have improved solubility, there are also other forms of creatine.

However, these have not been researched as thoroughly and are not permitted in many countries. They are also usually more expensive than the monohydrate form.