Whey Protein and Creatine Schedule

#1
I've started working out 5 days a week and I am beginning to drink ISS Whey Protein and also GNC Creastack. I know that its best to take CreaSTACK before i work out and the Protein when i wake up and directly after workout.

Is that a good schedule to stick with or are there any tips you could give me about the two supplements. Thank you :D
 
#2
for creatine, its more a matter of just taking it as opposed to when. some say before the workout, some say after. just be sure to take it on a consistent basis.

as for the protein, its good to take after your workouts with some carbohydrates. otherwise if you need more at a certain time of the day, you can take it then. solid food first, then the powder. :)
 
#4
copy and paste from john berardi

Besides the fact that your muscles of mastication will forget how to chew, there are several other problems. If you're drinking nothing but shakes, you're probably forgetting that food contains much more of physiological value than its macronutrient profile. Protein shakes fail to provide fiber, many vitamins and minerals, and other substances that can improve health and performance. The other problem with eating nothing but protein shakes is that it's hard to impress women when you invite them over for "dinner" and pull out your crusty blender and whip up a frothy MRP.

:D

use your protein shakes after a workout and if you have trouble eating a certain amount of protein each day. ;)
 
#7
i perfer to take mine after my workouts with my pwo shake. like rip says, take it with carbs and also a little insulin boost helps move creatine along :)
 
#9
good time: after a workout

why: main deal with creatine is that it'll allow you to get more reps in when training. a weight you might normally hit 6 reps on you'll probably bust out 8 or 9. when combined with a good meal plan and an eye on recovery, those extra reps will make a difference.

sounds nowhere near as exciting as the supplement companies portray it. ;)
 
#11
Ive been using creatine. kind of, I dont know how you guys feel about following the directions but on the creatine im taking it says on the back Take for 4 days, for 1 month. I usually follow directions, becuase that way if i dont see results I can blame it on myself, and not becuase Im not doing what the suppliments say I should do. I could have misunderstood the directions though. And if you're taking creatine, you should really "UP" you're water intake, because thats basically what Creatine is, a water retainer, i hear that it doesnt make you stronger or anything, it just puts water in you're muscles, causing them to look bigger. I also hear its bad for something.. i think maybe you're liver, or something, unless you drink plenty of water.
 
#12
Overtime said:
if it helps you with your reps then why take it after the work out?
its the amount of creatine in the muscle thats important. taking it before a workout to help that particular workout isnt how it works. check this out for a good explanation

How does creatine work?

To understand how creatine works, it's important to know a little about where your body gets its energy from. Just like different countries throughout the world use different forms of currency, your body has its own energy currency. Known as adenosine triphosphate (or ATP for short), it provides energy for every move you make and every chemical reaction that occurs in your body.

ATP is constantly broken down and "re-created". Energy is released when one of the phosphates that form ATP is "broken off". During high-intensity exercise (such as a 60-meter sprint), the stores of ATP are depleted rapidly, and a quick method of reattaching the phosphate is required.

That's where creatine comes in. When your body stores creatine, some of it is attached to a phosphate group. Whenever ATP "loses" a phosphate, creatine "donates" one of its own to support the resynthesis of ATP.

The fatigue you experience during short bouts of high-intensity exercise (such as a 60-meter sprint) is linked with an inability of muscle to maintain a high rate of ATP resynthesis from creatine phosphate. In other words, if ATP is broken down more quickly than it can be resynthesized, you'll run out of energy.

Creatine supplementation increases the levels of creatine in muscle. Short-term creatine supplementation (15-30 grams per day for 5-7 days) increases total creatine stores by 15-30% and creatine phosphate levels by 10-40%.
 
#13
Lokonious said:
Ive been using creatine. kind of, I dont know how you guys feel about following the directions but on the creatine im taking it says on the back Take for 4 days, for 1 month. I usually follow directions, becuase that way if i dont see results I can blame it on myself, and not becuase Im not doing what the suppliments say I should do. I could have misunderstood the directions though. And if you're taking creatine, you should really "UP" you're water intake, because thats basically what Creatine is, a water retainer, i hear that it doesnt make you stronger or anything, it just puts water in you're muscles, causing them to look bigger. I also hear its bad for something.. i think maybe you're liver, or something, unless you drink plenty of water.
5 grams a day is more than enough. some say to cycle it, some say dont. i personally just use it when i'm training for size.

check out my above posts for how creatine works. doesnt sound as exciting as the supplement companies and magazines portray it to be.

as for side effects:

There are isolated case reports of individuals suffering adverse effects after using creatine. Yet, carefully controlled studies over the short- (five days), medium- (nine weeks) and long-term (up to five years) have yet to demonstrate that creatine supplementation has any adverse effects on blood pressure, kidney or liver function.

Studies focusing on the medical applications of creatine using continuous low doses (less than two grams per day) for up to five years show no adverse side effects. Of course, an absence of evidence is not evidence of absence. The fact no side effects have been found doesn't mean none exist. People with existing liver or kidney problems, or those predisposed to such ailments, should seek medical advice before using creatine.
 
#14
I was wondering if anyone has tried this brand of protein. It has helped me out alot, and it tastes much better than the stuff i got from gnc.
 
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