I have recently started working out. Yesterday I headed out to GNC and picked up some whey protien to take after my workouts. I was also thinking of adding in some creatine and making a shake and taking both after I work out. Also I was reading up on BCAAS I think it was? Can these 3 be taken together? I am trying to build Muscle and at the same time burn the fat. Is this a bad idea? btw im 6ft tall. 225 pounds. Thank you all for reading
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New to working out and Supplements
- Thread starter Riffyb
- Start date
I have recently started working out. Yesterday I headed out to GNC and picked up some whey protien to take after my workouts. I was also thinking of adding in some creatine and making a shake and taking both after I work out. Also I was reading up on BCAAS I think it was? Can these 3 be taken together? I am trying to build Muscle and at the same time burn the fat. Is this a bad idea? btw im 6ft tall. 225 pounds. Thank you all for reading
If you just started working out you should probably worry more about a consistent training routine and a proper diet before you worry about supplements. Supplements are just that, a supplement to your diet. If you have a perfect diet (proper number of calories, %protein, %fat, %carbs, etc...) you won't need any supplements... But realistically most people do not have a perfect diet...
Anyway, I would suggest that you give yourself a couple of months at least to get into a good routine, if you are consistent you will notice improvement. If you get to a point where you are really focussed and feel that you have the ability to go further then it is time to seriously consider good supplements. Supplements play a role in athletic development when you are pushing your body to extreme levels and you are pushing your muscles and burning lots of extra calories...
Here is a blurb from an article on BCAA's that supports what I have just said:
In studies using moderate intensity exercise (an easy bicycle ride of 55% of VO2 max), the BCAA oxidation during the exercise period was 240% above baseline and the total BCAA oxidation during an easy 2 hour ride was 90% of the total requirement for various BCAAs listed in the RDA (recommended daily allowance) handbook. In another study it was found that during a 10 mile run more than 100% of the RDA for protein, and thus BCAA, was oxidized as fuel during the run! For an athlete this is not a good thing as it is virtually impossible to build or maintain muscle in this state.
One way you can ensure an adequate BCAA pool is by consuming enough protein at regular intervals on a daily basis. Remember that protein contains all the aminos, including the BCAAs, so it is imperative you take in enough protein. Intensely training athletes have long known they require more protein than sedentary people. Many people are under the misconception that they need all this extra protein strictly for fueling muscle growth.
the full article is here...
Good luck!
I should have been more clear. I have been watching what I eat and have a decent diet obviously not the best. Usually im at the gym 5 days running 30 - 45 mins. and monday wed friday Ill lift. I already have a big build but im trying to tone up build some muscle and loose some fat in the abdominal area. So i guess the protien shakes are a no go?
I should have been more clear. I have been watching what I eat and have a decent diet obviously not the best. Usually im at the gym 5 days running 30 - 45 mins. and monday wed friday Ill lift. I already have a big build but im trying to tone up build some muscle and loose some fat in the abdominal area. So i guess the protien shakes are a no go?
Not necessarily...
Good protein is needed to build muscle... but if you are trying to burn fat you need to burn more calories than you take in... The important thing to remember is that you need to make sure you are getting quality calories, so a good protein shake will certainly help in that regard...
But if you eat well and your exercise plan allows you to burn more calories than you take in then you should be burning fat... Obviously this will lead to a leaner physique with more muscle tone...
"trying to tone up"
ok, all "toning" means is that you're losing bodyfat, to show off the muscles underneath.
thus there is nothing special about weight training to 'tone'...its mostly your diet (you need a calorie deficit, 10% under what you need to maintain is a good startign point).
also, a new trainee can manage to burn some fat while adding some muscle, but after a month or so, that goes away, and you have to choose one or the other, and eat correctly to hit the goal.
3 full body workouts a week is where you wanna start. compound stuff, 8-10 reps for now, and don't over do the number of sets. you should barely be stiff 24-36 hours after you strength train. stick to compound free weights (squats, bench press, pull ups, deadlifts, etc).
whey protein is fine. creatine works, but is not 'required'.
skip the BCAA's. any animal protein (including whey) is full of the aminos you'll need.
a decent multivitamin is a good idea, as insurance you're getting everything you need. I like Source Naturals - Life Force.
ok, all "toning" means is that you're losing bodyfat, to show off the muscles underneath.
thus there is nothing special about weight training to 'tone'...its mostly your diet (you need a calorie deficit, 10% under what you need to maintain is a good startign point).
also, a new trainee can manage to burn some fat while adding some muscle, but after a month or so, that goes away, and you have to choose one or the other, and eat correctly to hit the goal.
3 full body workouts a week is where you wanna start. compound stuff, 8-10 reps for now, and don't over do the number of sets. you should barely be stiff 24-36 hours after you strength train. stick to compound free weights (squats, bench press, pull ups, deadlifts, etc).
whey protein is fine. creatine works, but is not 'required'.
skip the BCAA's. any animal protein (including whey) is full of the aminos you'll need.
a decent multivitamin is a good idea, as insurance you're getting everything you need. I like Source Naturals - Life Force.