whats a good supplement and i heard creatine is good if so what type of creatine and should u stack it?
"stack" creatine? lol. I hope your diet is in check, otherwise supplements don't work very good.
If you are a first timer, use plain creatine monohydrate. It's cheap and works well with most people.
Be sure to drink a lot.
Mix your creatine with WARM water, then drink your juice 30 minutes after that. AND don't drink apple juice!! apple juice has mainly fructose, which causes little to no insulin spike, depending on how much you drink. dextrose is fine.
Now, why would you drink your dextrose 30 minutes AFTER your creatine? Doesn't make sense?
Yes it does. Creatine takes a certain amount of time to be absorbed, dextrose is absorbed right away, starting in your mouth, while creatine will be absorbed by your intestines. So drinking it together will result in an immense insulin spike, (regarding the fact that most people use way too much dextrose, "too be on the safe side") which will come crashiing down after a few minutes.
Now the creatine arrives, but the insulin is long gone.
So, a timed consuption of carbs and creatine is better.
Eating a lot of cinnamon keeps insulin sensitivity high, so i would recommend in adding cinnamon to your diet instead of consuming more and more sugar to get the creatine to where it should be.