I have just begun the Power 90 program(day 7), and so far I am quite pleased. I wish to began taking the Creatine supplement, as well. But, I am also trying to limit my carb intake. Perhaps you could explain the body chemistry that requires taking the Creatine with High Carb Juice. I apologize if this is a FAQ. I did look through the forums a bit. Thanks

Sugar causes an insulin response that speeds up absorption of nutrients. While this is not what you want at all times it does help with creatine absorption efficiency, which is paramount to its effectiveness. Creatine will still be effective without any sugar (juice, etc) for absorption, its effects will just be diminished somewhat. With supplements, it's always a matter of degrees. Bodybuilders, who are usually the most regimented about these sorts of things (for obvious reasons), will often take this to extremes, adding base substances to buffer stomach acid and further enhance absorption. I've heard of some taking supps with sugar and Alka-selter to maximize the process, but we thought this vile-sounding processes would be a bit much for us lay folk.

Anyway, some sugar, especially post exercise to replenish glycogen stores, is vital for maximal performance.

Actually, since creatine is for improved performance during anaerobic activity, and nothing else, I'm not sure I would recommend it if you were on a true low-carb diet because you won't get enough performance in the anaerobic pathways to warrent its use. Howeever, if you are just trying to minimize excessive carb intake, then I would consider post exercise one of the times that you need it. Just reduce the amount somewhat. Instead of, say, a full glass of juice try half juice/half water. I I wouldn't even count this 20-30 grams of carbs towards your daily intake because taken right after hard exercise it will most likely all get used right up anyway.

Thank you for the very informative and comprehensive response. It fully answers my concerns. I am trying to follow the "SugarBusters" approach, which is not a strict low-carb diet, so I feel that, as you explained, that the carbs in the grape or apple juice probably should count very little, Thanks again.

Can you please explain what you meant when you said "if you were on a true low-carb diet because you won't get enough performance in the anaerobic pathways to warrent its use. "?

Also, is there any detriment to using creatine in capsule form rather than powder?

Thanks.

I'll try and keep this potentially long answer short.

When your body does any activity it needs a fuel source to perform it. Its perferred fuel source is carbohydrates but it will use stored body fat as an alternative (cool, right). What happens over your life is that you learn to (by training) perform more and more difficult tasks using fat, which saved carbs, stored as blood glycogen, for your very hard activity (anaerobic activity and thinking). Because your body does not perform anaerobic activity (which can be defined as anything done without oxygen, but more easily understood as anthing that is really hard in a single burst-lifting heavy weight, running fast, jumping high, etc) well at all on stored body fat (ever, even with the best training), your performance suffers once you run out of blood glycogen (sugar). In sports terms, this is called bonking. You need fuel in the form of easily-digestable carbohydrates or you will not be able to continue the activity. The body does have a survival mechanism, called ketosis, in which it will allow you to perform some limited anaerobic activity on stored body fat. This process, while natural, is a survival mechanism and meant to be used under extrodinary conditions and not on a daily basis. It is hard on the body and if one pushes too hard in this state their body will stop performing, or die. It is also almost always associated with muscle catabolization (muscle eating itself) and dehydration (which is part of why people on low-carb diets lose weight quickly at first). You can tell when you're in ketosis because your sweat will smell like alcohol.

Since creatine enhances cell volumization so that you can create more creatine phosphate, which re-charges ATP in the anaerobic pathways, its sole advantage is that you can get a bit more performance anaerobically. Another step or two in a race or rep or two during a set. This is a huge advantage if you are training at your maximum, but if you are already compromising your performance but not fueling your body, chances are that you won't be able to work hard enough to get the extra performance that the creatine would normally allow.

Let me know if that does the trick.

Creatine in pill form is going to be less effective because absorption rate is compromised. It will still work but, like taking it without sugar, you are further making it more difficult for the body to quickly utilize the creatine. It's not a terrible choice, if that's the only way that you can stand it, but it's not the best one either.

Steve,

One word: WOW!

Another piece of the puzzle in place.

Thanks!!!
Brice