Mixed
Creatine supplementation (20 g/d) augments post-exercise muscle glycogen storage when combined with a high carbohydrate diet, with effects evident as early as 24 hours post-exercise.
If you are using creatine monohydrate (20 g/d) and consuming a high carbohydrate diet, you may experience greater muscle glycogen storage compared to carbohydrates alone. This effect is visible within 24 hours and lasts up to 6 days. However, consider that creatine loading also causes a 1-2% increase in body weight due to water retention, which might be a trade-off for endurance athletes.
Roberts et al. (88) reported a greater increase in post-exercise muscle glycogen storage following creatine (20 g/d) supplementation in addition to a high CHO diet. The greater post-exercise increase in muscle glycogen became evident as early as 24 h after exercise and was maintained following 6 days of post-exercise recovery on a CHO-rich diet.
Why this rating
Cited as a specific study finding, but noted as not universal and mechanism not fully elucidated.
Source
Postexercise muscle glycogen resynthesis in humans
Louise M. Burke et al. · Journal of Applied Physiology · 2016
DOI 10.1152/japplphysiol.00860.2016
More from this paper
- Post-exercise carbohydrate intake of approximately 1 g/kg body mass optimizes early-phase (0-4 h) muscle glycogen resynthesis rates.Strong
- Co-ingesting protein (0.3-0.4 g/kg) with sub-optimal carbohydrate amounts (<1 g/kg/h) accelerates glycogen synthesis by augmenting insulin release, but has no additional effect when carbohydrate intake is adequate (>1 g/kg/h).Good
- High-glycemic index (GI) carbohydrates increase glycogen storage by ~30% over 24 hours compared to low-GI foods when total carbohydrate amount is identical.Good
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