My question is kind of two part so here goes.
I know it is important to consume carbs post workout, but would fruit be as good of a choice as the maltodextrin/dextrose combo that is suggested?
I eat an orange or kiwi fruit after lifting followed by my PWO shake which I make with milk and frozen berries - no other carbs. I know fruit & milk have low GI but both have high Insulin index, so that should give me enough of an insulin spike, right? The second part of my question - would these carbs act as an adequate transport for creatine? I try to limit refined sugars in my diet so im not keen on adding malto/dextrose if I dont have to.
Ive searched through the site but cant find anything that answers this question, so if anyone has any thoughts it would be appreciated.