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  1. #1
    cyclist2173 is offline Associate Member
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    How much dextrose to add with creatine/water?

    what is the minimum effective amount?

  2. #2
    nsa
    nsa is offline King of Supplements
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    The minimum you need to create an insulin spike. It varies from person to person.

  3. #3
    cyclist2173 is offline Associate Member
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    Is there a rule of thumb? Or should I just dump 20 grams in or so?

  4. #4
    nsa
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    Mess around with it. My guess is somewhere around 20 grams would be good enough.

  5. #5
    prolangtum's Avatar
    prolangtum is offline Senior Member
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    Whats your bodyweight and goals?

  6. #6
    cyclist2173 is offline Associate Member
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    Bodyweight is 193#. Goals are to gain more strength/endurance.

  7. #7
    nsa
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    10-20 grams would be my guess of a range for how little it would take to create an insulin spike, it would be a small spike though.

  8. #8
    prolangtum's Avatar
    prolangtum is offline Senior Member
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    Combine it with an equal amount of protein to enhance the insuline spike. 20g whey/20 g dextrose should do the trick.

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