I am working with a personal trainer and I want to get some feedback on supplementation. I am 26, 5'7, and 240lbs. I obviously want to slim down so I am lifting three days a week and doing cardio 3 to 5 days a week. I was thinking of taking some whey protein and creatine. I looked into creatine and found this stuff called MHP TRAC. Apparently it allows the creatine to be digested without all the sugar in creatine monohydrate. Where I am trying to lose weight is this the route I should go? Is it worth the extra money? Should I avoid creatine all together? Also, when do you recommend taking the protein and creatine and how often?

Lastly I am also taking fish and Flax seed oil as well as a daily multi.

Thanks in advance for your help. I look forward to posting progress pictures.
J

Jay,
Creatine Monohydrate doesn't contain a single gram of sugar. some products combine creatine and sugar. what you need to do is get pure monohydrate...usually 500g for $15 if you buy a brand like Optimum Nutrition from an online vendor.

protein powder is just protein..its not magic. if you don't eat enough whole foods to get your protein intake up to snuff, then sure, drink a shake, but no more than 2 shakes, per day.

read the forums for more info on when to take protein and creatine. also be aware taking creatine will cause some water retention, so your weight will actually go up a few pounds during the first couple of weeks you're on it, but its JUST WATER so don't let it frustrate you.

Thanks. Just wondering if you have a good website you recommmend purchasing protein powder and creatine from? It seems like there might be a lot of fly by day sites out there.

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Just a few more questions.

1. I am going to buy the ON 100% Gold Standard Protein Shake for post workout shakes. I was wondering if you know of a good creatine to add? I am trying to lose weight and watch the carbs so I am trying to keep the sugar amount down. However, everything I have read says I need to add dextrose which is like 30g of sugar. Isnt this going to hamper my weight loss efforts?

2. What is a good creatine to take and when? I looked for the ON creatine for around $15/500g and couldn't find pure creatine. Do I need the dextrose? I was thinking of buying it on bodybuilder.com since the ON protein is the cheapest there.

3. One protein shake enough per day? I eat somewhat healthy and about 4 meals per day. I also take a multi, flax and fish oil each day.

Thanks again!

Whatever pure monohydrate creatine you can find cheapest, get. It shouldn't run you that much at all. Adding dextrose post-workout is to restore glycogen levels in your body to lead to faster recovery and to spike insulin to allow more nutrients to enter faster and more effectively. This won't hamper your weight loss effects, just don't be comsuming sugar all the time

Eat around .7 - 1g of protein per lean body mass a day, if you aren't able to get this in, then go ahead a down a shake or two

please see my replies in bold

OH and by the way jay, protein can help you lose weight if you eat alot of it. It speeds your metabolism. Make sure to drink a F*** load of water to. Creatine can help remove fat i've heard to. If you get ON Protein don't get double chocolate. it's terrible. lol