what is the minimum effective amount?
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what is the minimum effective amount?
The minimum you need to create an insulin spike. It varies from person to person.
Is there a rule of thumb? Or should I just dump 20 grams in or so?
Mess around with it. My guess is somewhere around 20 grams would be good enough.
Whats your bodyweight and goals?
Bodyweight is 193#. Goals are to gain more strength/endurance.
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.
Combine it with an equal amount of protein to enhance the insuline spike. 20g whey/20 g dextrose should do the trick.