how much and when protien/creatine?

B

bigmaczach

0
How much protein should i be taking and how long after i work out or after i take my creatine should i be taking it? I weigh about 150 or so and i take my creatine right after my workout. Is there an eqation or anything of how many grams i need? What about cratine... how many grams of it should i be taking?
 
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I dont take creatine because i heard some bad sideffects that it can have.

AMount of protein intake depends on your excersices. I take one with 40g of protein in the morning and right after workout.
 
... why would you take creatine AFTER a workout? It exists to provide energy to your muscles for a workout.
 
well.. about taking creatine before workout.

information on says that it is better to take creatine after workout becuase it replenishes the used up creatine in the muscle. they seem to think replenishing more important than loading up in the muscle.
 
You may be right. I forget that creatine also aids in the replenishment of glycogen stores which would help a great deal in hypertrophy post-workout. I'm only 1/4th of the way through my training book - does it show? :)
 
Fil,

it takes a little while for creatine to get into a useable form in the muscle tissue once inside the body. Creatine supplementation is more about increasing your baseline creatine blood levels than a pre-workout 'energy boost'.
Hope that clears it up a little.
 
the usual cramps, bloatedness and such..

and the fact thtat if ti stays in a water for more few minutes it turns to creatinine which is toxin.
 
some people look @ water retention as a good thing! when you say creatinine is a toxin it makes people think it will hurt you, which it won't. if creatinine is injested all it does goes through and is excreted as waste.

creatine is best before a workout since that is when it is most useful, if taken about 45 minutes before a workout with carbs you would get both effects; increased intensity in workouts (due to the lovely extra phosphate molecule) and not only does creatine help replenish glycogen stores but it also increases the capacity, allowing your body to retain more carbohydrates in general, not just refilling. anyways the studies done on that second effect are minimal, and in one of the studies this was stated...

"They found that glycogen content was 10% greater with creatine, but we don't know if that would represent a significant performance improvement," she says. "The research just isn't very conclusive at this point."

but the increased intensity is proven, so i'd go with that.
 
bigmaczach: How much protein should i be taking and how long after i work out or after i take my creatine should i be taking it? I weigh about 150 or so and i take my creatine right after my workout. Is there an eqation or anything of how many grams i need? What about cratine... how many grams of it should i be taking?
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Nutritionists recommend 0.8-1.2g of Protein per gram of body weight per day, depending on your level of physical activity. So if you weigh 200 pounds, that's 160g of Protein per day at 0.8g/lb. Just enter your weight in a calculator and multiply it by 0.8 or whatever. Edit: That means total nutritional Protein. I just don't want you to go and mix 160g of Protein shakes after reading this. To be honest, you can meet your daily need of Protein through nutrition alone, but a shake after a workout can be very beneficial.

It's best to take Protein within either a half hour before or a half hour after your workout. I prefer to take it afterwards as it will be going directly to the muscle, no questions asked, and repair is the most important step in muscle growth.

As for Creatine, it depends on what your goals are. Essentially, you can take it like Protein, either within a half hour before or after your workout. If you're aiming to bulk up and are doing low-rep sets, it doesn't matter if you take it before or after. If you're aiming to build muscle endurance, or are just toning up and are doing high-rep sets, you'll want to take it before so you get the added benefits of the increased ATP production. (ATP is what every cell in your body uses for energy.)

5-10g of Creatine daily is plenty.

Hope this helps. h.


Edit: Oh yes, and above all make sure you're drinking a LOT of water while taking Creatine and Protein supplements or they won't do a damn thing for you. At least a gallon a day or however much you need to remain constantly hydrated.
 
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stevesim89 said:
and the fact thtat if ti stays in a water for more few minutes it turns to creatinine which is toxin.
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thats false

Myth # 4
Creatinine Is A Toxic Waste Product That Should Only Be Formed From Your Muscles!

Bullsh*t! This is the worst lie of them all! Creatinine is a natural byproduct of creatine metabolism and any product; I mean any product that tells you they can increase your creatine levels without substantially increasing your excretion of creatinine is lying. But that said what about the claims creatinine is a toxic waste product?

Causes cramps or bloating? AND finally should creatinine only be formed in your muscle cells and not before (as claimed)? That's right guys these factors are all claimed to be a consequence of creatinine formation from supplemental creatine but are they correct?

Again these claims are scientifically incorrect and darn right inflammatory. Creatinine is formed not only from creatine metabolism in muscle tissue but also from other tissues that metabolize creatine such as your brain. So what about the cramps and bloating? Well again no literature to back this up either with regards creatinine being the source of these problems.
 
abear said:
stevesim89 said:
the usual cramps, bloatedness and such..

and the fact thtat if ti stays in a water for more few minutes it turns to creatinine which is toxin.
Click to expand...
thats false
Click to expand...

I think the myth you wanted to reference with that was:

Myth # 3
Most Creatine Is Broken Down To Creatinine Before It Ever Reaches Your Muscles!

which has to do with creatine breakdown in the gut. The fact is, it DOES break down in your stomach -- but the absorption rate isn't as low as supplement retailers like to say.

...in day 1 of supplementation 60-80% of the administered dose was retained in the body's tissues meaning only 20-40% was lost in urinary output.

What Myth #4 doesn't address is the fact that there is a concentrated amount of creatinine in the stomach - an organ that doesn't process it (it has to go to the liver).

I really like Mark Tallon's articles -- but he IS working for a supplement retailer, so it's dubious no matter what (as would be my own input on the subject :))
 
thats true but layne norton gave his approval on the article and he has a degree in biochemistry and is working on his PhD in nutritional science dealing with amino acid metabolism and skeletal muscle protein synthesis. so his article holds up. :)
 
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