Alcohol may kill your liver, but protein will not..I do, but i drink to much. Protein and alcohol in huge quantities will kill my liver.
Thats why no result.
The use of creatine seems rather popular these days in all kinds of sports.
It's cheap, effective and naturally produced in the human body.
What's your opinion about using it after a work-out?
@LiFe - I personally take 2 scoops of whey with 40g of dextrose + 5g of creatine post workout.
Which part is broscience?@LiFe - I personally take 2 scoops of whey with 40g of dextrose + 5g of creatine post workout.
That's broscience at its best right there, if you ask me...
But whatever. To each his own. Don't want to fight.
I've often read that using a schedule with 3 phases improves the effects of creatine use, like:Regarding creatine it is one of the most proven supplements on the market, however you need to ensure your water uptake on it is kept high, and quite a large percentage (can't remember how much, I believe it was 10-20% of people) are creatine non-responders.
Studies have shown that it does actually matter when you take creatine, and it is best taken during an insulin spike as absorption is higher, i.e first thing in the morning, with a sugar source, or post workout, although I don't think they are 100% conclusive yet.
I disagree with the week 4 part, but the rest of it is okay. i.e taking a week to load up on creatine to help speed up saturation, then taking 5g a day indefinitely. There is no need to cycle off creatine as it is naturally occuring in our body anyway, so you can take 5g a day permanently. The only concern that hasn't been properly tested over long periods is whether taking creatine indefinitely will shut down our bodies own creatine production.I've often read that using a schedule with 3 phases improves the effects of creatine use, like:Regarding creatine it is one of the most proven supplements on the market, however you need to ensure your water uptake on it is kept high, and quite a large percentage (can't remember how much, I believe it was 10-20% of people) are creatine non-responders.
Studies have shown that it does actually matter when you take creatine, and it is best taken during an insulin spike as absorption is higher, i.e first thing in the morning, with a sugar source, or post workout, although I don't think they are 100% conclusive yet.
Week 1: 20 grams per day (load phase)
Week 2-3: 5 grams per day (sustain phase)
Week 4: 0 grams per day (recovery phase)
Do you take this into account?
Which part is broscience?
There are a large amount of peer reviewed studies (which I can link you to if you wish) that fairly conclusively show that nutrient uptake is higher when you are anabolic post workout. Whey protein is proven to be one of the fastest absorbed forms of protein so it makes sense to take whey, and dextrose is just a posh word for glucose with the purpose to replace your muscle glycogen which is depleted during workout.
I train extremely hard and lift in the AM and do cardio in the PM (cutting phase atm). I also like to get a large ammount of my carbs around my workout so it works best for me. It's cheap and it has small benefits (like you mentioned protein synthesis), so I throw it in my shake I probably wouldn't be able to get through my second session if I didn't. No broscience.Immediate glycogen resynthesis doesn't matter if you aren't a runner or train twice a day. If you consume enough carbs/day, glycogen levels will be fine when they need to be.
Only reason to take carbs would be to maximize protein synthesis.
Agree with what you said re creatine. Monohydrat is the way to go.
@ UpperKEES.
Don't cycle, don't waste loading. Just take 5g / day.
I wont bother discussing the dextrose part with you as the jury is out, however due to my lifestyle it is much more convenient to get it in a shake.Remove the carbs from your shake, put them somewhere else, and see if you lose any performance when you do cardio in the afternoon. I bet you won't.
Whey is fine, just not a fast protein. And if you don't take it, you will build muscle just fine.
You wanted to talk science, that's why I started to nitpick.
Doing exactly the same with the creatine, 5g / day forever.
Time to get some work done. Have a nice day and a productive training.
I wont bother discussing the dextrose part with you as the jury is out, however due to my lifestyle it is much more convenient to get it in a shake.
Whey is the fastest absorbing protein molecule (not amino acid) to take post workout, like I said it's not practical to take 40g of protein in amino acids. You said that is broscience, I am pointing out why it's not. I can provide studies if you're still going to argue this.
Yes, you will build muscle fine without whey. You will build muscle fine without creatine. You will build muscle fine without a multivitamin. It doesn't mean they don't work
swissboyy said:Don't cycle, don't waste loading. Just take 5g / day.
I disagree with the week 4 part, but the rest of it is okay. i.e taking a week to load up on creatine to help speed up saturation, then taking 5g a day indefinitely. There is no need to cycle off creatine as it is naturally occuring in our body anyway, so you can take 5g a day permanently. The only concern that hasn't been properly tested over long periods is whether taking creatine indefinitely will shut down our bodies own creatine production.
See above studies.I wont bother discussing the dextrose part with you as the jury is out, however due to my lifestyle it is much more convenient to get it in a shake.
I know that it's convenient to take some carbs in a shake. I challenged that it's scientifically proven to aid you in your quest to build muscle and recover faster.
I simply said what I have in my shake and you called it broscience. There is scientific studies to support that glycogen replenishment post workout can be beneficial to people who train with high volume (although recent research implies this might not be the case), there are also studies that say that glycogen post workout is not necessary. I take it because it's convenient, that's not broscience.
Whey is the fastest absorbing protein molecule (not amino acid) to take post workout, like I said it's not practical to take 40g of protein in amino acids. You said that is broscience, I am pointing out why it's not. I can provide studies if you're still going to argue this.
What kind of whey? Hydrosolat is. Everything else isn't. Provide.
http://www.nutritionexpress.com/showart ... icleid=787
http://ajpendo.physiology.org/content/280/2/E340
http://www.nsca.com/education/articles/ ... -recovery/
http://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf
All of these studies state that whey is a fast absorbing protein (compared to the others). It's difficult to find studies specifically on the speed of absolution as it's so widely accepted now...I don't even know why i'm arguing this.
Yes, you will build muscle fine without whey. You will build muscle fine without creatine. You will build muscle fine without a multivitamin. It doesn't mean they don't work
Whey and Dextrose after training do nothing for you if you consume enough c/p throughout the day anyway.
Creatine and vitamins are a different story.
Well if you want to cycle that's up to you, but a 4 week cycle is literally pointless. 2 months should be the absolute minimum as creatine needs time to saturate your cells to get any benefit from it.swissboyy said:Don't cycle, don't waste loading. Just take 5g / day.
I disagree with the week 4 part, but the rest of it is okay. i.e taking a week to load up on creatine to help speed up saturation, then taking 5g a day indefinitely. There is no need to cycle off creatine as it is naturally occuring in our body anyway, so you can take 5g a day permanently. The only concern that hasn't been properly tested over long periods is whether taking creatine indefinitely will shut down our bodies own creatine production.
Well, that's my consideration. I probably won't be working out until I'm 86, so my body should be able to keep producing creatine itself at a certain point. Because scientific studies haven't been able to determine to long term effects yet, this seems a safe choice. A 2 month cycle could be a way in between though.