As with protein, you also need a quick shot of carbs to get to your muscles. Slower-digesting carbs like fruit or oatmeal won’t get there within the short window. Your muscles need a quick dose to replenish glycogen levels for adequate energy in the next workout. Good choices are dextrose and maltodextrin, which may already be in your protein powder or creatine product.
You need to keep creatine levels high inside muscle cells for optimal strength and energy. After workouts is the best time to maximize creatine uptake, especially when it gets a boost from carbs.
This amino acid is now known to be critical for maintaining muscle strength and endurance. Studies suggest that it further aids creatine’s benefits, including muscle growth.