Is it possible...

R

Roc Solid

0
To gain muscle without taking protein shakes. I really hate that stuff. I eat a lot everyday, and get a good amount of protein in the foods I eat. I currently take creatine also.

So I am alright with just taking vreatine and eating good foods? Do the protein shakes make that much of a differnce?

Thanks guys!
 
Of course it's possible to gain muscle without potein shakes. All those gladiators in Roman times who where built like brick ****houses didn't have protein shakes, just a good diet (probably).

It's probably best to get your protein mainly from a good diet. You get more nutrients for your calories that way. If your not getting enougth protein then a protein shake can make up the short fall. Personnally I just have skimmed milk with a pear (to replace glucogen) and a banana (to replace electrolytes) mixed in. Gives me enougth immediate protein after a workout. I then make a decent meal with a decant serving or protein.
 
Protein shakes are a supplement to your diet and they are just that a supplement. You need good foods. They only play a minor role in assisting you with getting your daily protein requirement. Creatine is not that nessecary but if you opt to take it you should take 3g-6g and you will not lose muscle after your off it.
 
Champr23 said:
Creatine is not that nessecary but if you opt to take it you should take 3g-6g and you will not lose muscle after your off it.
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Are you sure you dont lose your muscle when you stop, because thats not what i have heard. Can you, or others, explain...
thanks!
 
experment

Try different shakes I have tried some really bad ones and some good ones. I really like the regular gnc whey cholocate carmel and banana creme half scoop each with milk and a few blueberrys or some other fruit i have around it is my favorite my far. The shakes are great because they are a high quality protein with few calories. give that a shot
 
Roc Solid said:
Are you sure you dont lose your muscle when you stop, because thats not what i have heard. Can you, or others, explain...
thanks!
Click to expand...
thats what someone who doesnt understand how to train says. creatine doesnt build, add or increase muscle. what creatine mainly does is donate a phosphate to resynthesize ATP. or a better 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%.
 
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