Protein/Creatine

[V8SplashMan]

Hey guys ive been getting really confused with my protein intake, and creatine intake.

Basically all the protein products ive bought, they say to take it three times a day, morning/afternoon/dinner, but when I read a body building magazine they say to take protein before workout, and then like 40 grams of it after my work out.

So do I take protein in the morning, before my work out, after my workout, and at night? Sounds like alot of protein not to mention the amount I get from food.

So far ive been drinking protein in the morning, then taking 20 grams of it before my work out, and then sipping 20 grams of it down during my work out, and then gulping down whatever is left at the end of my work out, then drinking my after work out creatine like a minute after.

Could I keep doing this or is this un-effective?

[FoRuMbOaRdS360]

Ok, for starters, if you are going to be using protein suppos there are 3 VERY important times to use them if you do.

1. When you first wake up. (You have to break the fast that you were in during sleep) Your body needs energy to preform the tasks you do in your daily life. In order to obtain this energy it needs it from either calories/fat/muscle. Ok with that being said, you havent taken any calories since you went to sleep so throw that out the window. Now onto fat, fat is stored and used for energy after you are done with your calorie intake. Since your calorie intake is 0 for the day, it moves to muscle or fat. And the bodys choice would be muscle. You dont want your body to eat your muscle for energy now do you? So give it some protein and if you have about 5grams of L-Glutamine(this will help the body to hold onto your muscle). Also go ahead and eat some carbs for energy. Nice clean burning calories.

2. Post-workout(drink right after your done working out) When are your muscles more torn apart then right after working them out? So you have to surge them with protein. This is when you will get your muscle gains. YOu dont get bigger muscles during the workout.... they grow after. So once again nurrish your body with protein man. This is also the MOST IMPORTANT time to get a good 60-80 grams of protein into your body. 80 being the average MOST you can take in, during a meal. Anymore becomes waste product.

3. Right before you go to sleep. Yes, your about to enter a fast and do you want your body eating the muscle you just worked so hard to gain? NO! So go ahead and put another 60-80grams in and also 5gram of L-Glutamine if you have it. THis will help your body, eat fat while you sleep!


I might be new here but I thought id share with you some of my insight.

[narcsarge]

Pretty sound response FoRuMbOaRdS360, but I would not go over 50grs of protein at any one serving.
V8SplashMan, add your Creatine to your post workout shake, or split it between pre and post shakes. Creatine helps the cell restore it's ATP levels so feed them right after you have used up that store; right after your work out. Also, make sure your Post Workout shake has some dextrose or other simple sugar to "spike" your glucose levels. When glucose spike occurs right after your work out, and you have a great source of protein (Whey), then the spike will rush the protein into your muscles. DON'T STOP READING! The confusion is natural but the more you read, the more things will become clearer. The thinks that you see printed over, and over, and over again are the things that have been proven to work. We all get confused. That is why this is such a great site. When you get confused, ask away.

[chronic stigmata]

before you go to sleep get some slow digesting protein like milk for example

[howardalex]

low fat cottage cheese is my favourite

[ivanpei]

Thx for all the info. I'm more or less doing what he is right at the moment.
Protein shake right after workout.
Creatine + staminade. (some kind of sports drink)

Protein shake with milk right before sleeping.

I've just started with the creatine. I take plenty of eggs and milk throughout the day. I'm trying to gain mass quick and I work out 4 days a week. Are they any additional supplements that can help me out? (I've strength trained for more or less half a year and want to take the next step)

[Shane_Bos]

Dont forget your carbs. You need plenty of complex carbs (i.e: Oatmeal, whole grain foods like some cereals, whole grain pasta). Carbs build the muscle, protein keeps it.

[senorsolman]

if your trying to bulk up for football, when i was in my junior year i took a nirtic boost product like N02 and protein shakes twice a day. in the morning and after a workout. I noticed results in about a week. You gain good ammount of weight and bulk up. Try taking a nitric boost product, i went from 185 to 205 in 2 months right before the season.