Some carbs ( like dextrose ) have really high GI scores. High GI scores means that these carbs get into your bloodstream really quickly and trigger a high insulin response ( spike ).

You want an insulin response ( spike ) after a workout because insulin not only optimizes your body's ability to get glucose into your muscles ( to replenish them ) , but it also optimizes your body's ability to get protein / amino acids into your muscles as well.

If you want to learn more about " The Importance of Post Workout Nutrition " , this article by John Berardi may be of help.........

Bodybuilding.com - John Berardi - The Importance Of Post Workout Nutrition!

Isn't creatine over-hyped? I mean studies suggest that the gain is simply due to greater water retention inside the muscle cells. In fact I think the French have banned creatine use.

I am just strarting with creatine and need a pwo recipe please