If you need urgent support, call 999 or go to your nearest A&E. To contact our Crisis Messenger (open 24/7) text THEMIX to 85258.
Essential support for under 25s
Essential support for under 25s
Take a look around and enjoy reading the discussions. If you'd like to join in, it's really easy to register and then you'll be able to post. If you'd like to learn what this place is all about, head here.
Comments
From what I know and what the facts suggest, it's better to take creatine 30 - 60mins before a workout, and Protein shakes are best straight after a workout with perhaps another shake at another time in the day depending on preference.
Creatine needs to be at a peak level in the muscles, and taking it after a workout is less beneficial, maybe substantially so. Creatine replenishes ATP which is used during muscle contractions, so it needs to be in your blood at a peak level at the time of your workout.
well i will go at least twice a week but will aim for 3 plus a class.
Sorry i didn't go in to full detail, when i used to take creatine it was before and after a workout. i was just trying to make a point that creatine and protein should not be taken together after a workout or within a close proximity.
RE Supplements.
Without going into a big rant as if I'm talking out of my arse, there are no magic beans, creatine is nothing amazing, and is definately not needed when you first start out, it will be of almost no benefit.
If you do decide to take it, it depends on the type. Monohydrate (classic creatine) is best to be taken POST (ie after) workout and with a simple carb drink (I use dextrose /maltodextrin in water) as the insulin spike helps it gets shuttled to the muscles - The absorption rate of it is really bad.
Best bet is to go for a generic CEE type creatine, I use www.sports-nutrition.net cheap and great quality.
RE protein and other supplementation, all I would say is I have 40g Whey protein and 50g combo of malto and dextrose STRAIGHT after I finish working out followed by a decent solid meal of complex carbs and lean protein around 40-60 minutes after.
It's not going to do shit though, if the rest of your diet is shit.. ya get me?
Athletes who mistakenly believe they have to "eat muscle to build muscle" can get up to three times more protein than they need. Muscle mass is not increased by excess protein. While some athletes can benefit from a small amount of extra protein, there are no benefits to excess protein loading. It can, in fact slow you down and put a strain on your body.
Personally i only consume 35g's of protein after a workout as your body converts anything in excess of 35. Too many people go for the full wack from their shake.
The amino acid supplements seem to enhance strength, endurance and stamina, and recover faster from injuries and workouts. All in all you need to keep at eating right and take the "right" supplements or it can all be a waste of money.
however I have my own reasons for taking high amounts of protein and complex carbohydrates
i prefer going to the gym on my own - i like to do my own thing and tend to focus on what i'm doing. i'd go to classes with my friends though.
I've been going to the gym off and on now for a few years.
My current program is purely free weight exercises and then 5 / 10 mins on the heavy bag after for toning.
As for supplements i take creatine and protein before and after a workout. It works for me so thats all that matters really