Creatine

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D15BT

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I didnt know where to put this so I hope this is alright. I heard somewhere that your body produces creatine anyone back me up on this or tell me a way u can figure out how much u produce?
 
yes, your body forms creatine from three amino acids and is used in the muscles, heart and brain as a source of energy. not sure as to how much ones produces
 
So by creating this creatine can this be going straight to your muscles? like a source of protien. Theres no way i can hit my goal of protien with my calorie intake so maybe this will top me off somewhat?
 
D15BT said:
Theres no way i can hit my goal of protien with my calorie intake so maybe this will top me off somewhat?
Click to expand...

No, it won't top you off.
And your statement is false...protein should DRIVE your calorie intake. If you need 150g of protein a day, you MAKE ABSOLUTELY SURE YOU GET IT!

150 x 4 = 600calories of protein a day. That ain't much. So say you eat 200g of carbs, that's 800 more calories, so 1,400. Make up the rest from fat intake, and that's your diet.
 
Wow, I always thought carbs=straight energy, but then again if not used it turns to fat what about protein if protien not used then? Or is protien always used? The way you put my diet seems alot more basic then what i had in mind thanks.
 
when i was young and stupd i based my whole diet around carbs. this is before i understood about the whole protien thing i ended up losing alot of muscle and gaining fat
 
D15BT said:
Wow, I always thought carbs=straight energy, but then again if not used it turns to fat what about protein if protien not used then? Or is protien always used? The way you put my diet seems alot more basic then what i had in mind thanks.
Click to expand...

Carbs are the body's first, and preferred, source of energy.
Protien gets used to repair muscle
Fat has its place too, including stored energy

Diet doesn't need to be complicated. You should ALWAYS go for 1g of protein per pound of lean body mass, per day. Fat should ALWAYS make up 20-30% of your daily caloric intake (9calories to a gram of fat).

The easiest thing to do is figure out what your maintenance calorie intake is. You already know how much protein you need based off lean body mass.
Then figure out how many grams of fat 20% and 30% of that maintenance number, and that sets your daily fat intake range.
The rest, you fill with carbs.

To make it painfully simple (because I suck at math)
Say your daily maintenance is 1,000 calories. You have 90lbs of lean mass (say your total is 100lbs, but 10% bodyfat...so 90lbs). so you eat 90g of protein.
90*4=360 cals for daily protien.
20% of 1,000 is 200calories, or 22.2g of fat at the low end, 33g on the high end to hit 30% (300cals)

So that puts us at 360+300, or 660 cals. the remaining 340cals we want from carbs, so 85g of carbs meets that number.

So our daily intake should be 90g protein, 85g carbs, 33g of fat. That'll help us build one buff midget :)
 
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