Protein Suppliments - Whey & Creatine - When to Use?

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bjblackmore

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Hi,

I've been working out for about 8 months now, initially just doing cardio, and going from just under 15 stone to just over 12 stone. Now I've managed to get my body fat down, I'm looking at increasing my muscle mass, for the past 2 months I've started lifting weights and I've seen some definition start to show.

I've been reading a number of articles, both online, and in the monthly mens health mags that suggest taking a protein supplement when weight training. I was walking around town today, and I see Holland & Barrett have a 50% off sale on supplements. I've read good things about whey protein being a good post-workout supplement, so I brough a tub.

They also had a tub of creatine on offer which I've heard of, but not sure when/how to use it! Is it worth buying? Can you take it along side whey protein? If so when is the best time to take it - pre/post workout? They also had some L-Glutamine tablets, which I've ready can be useful in stopping the catabolism effect on muscles, any thoughts?

Any advice greatly appreciated!

Ben
 
First, how old are you? I don't think you should use creatine until past your teens or until you're sure you're done growing. The only supplement I would use is whey protein, which I agree is best used after a workout to prevent catabolism.

Creatine, imo, I think should be used when you've hit a large plateau, or your natural limit. But don't take my word for it, because I don't take creatine.

Good buy on the protein though.
 
Hi

I'm 25, so I think I stopped growing a few years ago ;-)

I read on a web site that creatine is stored naturally in your muscles, usually around 3-4g per kg of muscle, and as you weight lift it gets used up, when its used up, you can't lift any more. However your muscles are capable of storing up to 5g of creatine, which means you can lift 20% more reps.

Let me just find the website......here we go

Site doesn't say when best to take it, or if its OK to take along site whey protein!
 
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bjblackmore said:
Hi
I read on a web site that creatine is stored naturally in your muscles, usually around 3-4g per kg of muscle, and as you weight lift it gets used up, when its used up, you can't lift any more. However your muscles are capable of storing up to 5g of creatine, which means you can lift 20% more reps.
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remmeber that more reps isn't always more improvement.

It is my understanding that creatine also allows your muscles to retain much more water, so you need to drink alot.

Creatine (from what I've read) is taken in a loading and maintenance cycle. When you first get it, you load up for a few days to reach the maximum amount your body can take. Then you take much smaller doses to maintain the level of creatine you have.

Should be perfectly fine to take with protein. They don't interfere with eachother.

Anyway, like I said I dont use creatine, this is just what I've read.
 
studies at the University of Texas say different. Taking your protein shake before your workout is more beneficial. Afterward have some kind of food or drink with a 4:1 ratio of carbohydrates to protein. You need carbs to replace lost glycogen. Take your creatine afterward as well
 
fitwes16 said:
studies at the University of Texas say different. Taking your protein shake before your workout is more beneficial. Afterward have some kind of food or drink with a 4:1 ratio of carbohydrates to protein. You need carbs to replace lost glycogen. Take your creatine afterward as well
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Protein would be to prevent catabolism and to have building blocks for the muscle that will be rebuilt. Why would you have carbohydrates afterwards? It is my understanding that carbs are for energy, and would be more beneficial before the workout for said energy.

Also, why would you take creatine (as mentioned something that your muscle uses for the mitochondria to synthesize ATP) after the workout, when your muscles don't need it anymore?

Not saying you're wrong and I'm definitely right or anything like that, I'm just wondering.

I'm positive of the loading and maintenance phases though.
 
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AZN_Dave said:
Protein would be to prevent catabolism and to have building blocks for the muscle that will be rebuilt. Why would you have carbohydrates afterwards?.
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You need carbs to replace lost glycogen...and taking carbs immediately after your workout not only bumps up the rate of glycogen replacement - assuming this is relevant - but has a beneficial influence on insulin levels as well...and in turn, protein absorption.


AZN_Dave said:
It is my understanding that carbs are for energy, and would be more beneficial before the workout for said energy.
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Glycogen usually gets replaced at a rate of about 5% an hour, so you actually want to have carbs throughout the day - not just before the workout. And, you're right, carbs just before your workout will boost your glucose levels as well.
 
AZN_Dave said:
Protein would be to prevent catabolism and to have building blocks for the muscle that will be rebuilt. Why would you have carbohydrates afterwards? It is my understanding that carbs are for energy, and would be more beneficial before the workout for said energy.

Also, why would you take creatine (as mentioned something that your muscle uses for the mitochondria to synthesize ATP) after the workout, when your muscles don't need it anymore?

Not saying you're wrong and I'm definitely right or anything like that, I'm just wondering.

I'm positive of the loading and maintenance phases though.
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1)The reason carbs are important afterwords is because carbs were used to power your workout..not protein. It also enhances amino acid uptake from the digested protein like wrangell mentioned.

And it doesnt occur in the mitochondria but rather the cytoplasm :)
 
umm... since the mitochondria are inside the cytoplasm then I guess you are also correct that it occurs int he cytoplasm. But the cytoplasm is really just the stuff inside the cell.

Mitochondria are the powerhouses of the cell and synthesize ATP. Cytoplasm has some free roaming ribosomes which help with protein synthesis.
 
Wrangell said:
You need carbs to replace lost glycogen...and taking carbs immediately after your workout not only bumps up the rate of glycogen replacement - assuming this is relevant - but has a beneficial influence on insulin levels as well...and in turn, protein absorption.




Glycogen usually gets replaced at a rate of about 5% an hour, so you actually want to have carbs throughout the day - not just before the workout. And, you're right, carbs just before your workout will boost your glucose levels as well.
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meh cool

thanks for the answers guys
 
Here is some more information that you might find useful. The liquid form of creatine (from what this site explains) does not require the loading period that was mentioned here like the powder form does. Also at the bottom of the page they have their recommended use....

We recommend that you take 10 ml, 30 minutes before your workout. You want to take it on a relatively empty stomach. As an alternative, some people like to take 5 ml before their workout and 5 ml right after the workout. You do not need to do any loading period with this product. While the manufacture recommends taking a dose on non-workout days, we here at PowerSupplements do NOT feel that is necessary. We have had great results with just taking it on workout days.
 
AZN_Dave said:
umm... since the mitochondria are inside the cytoplasm then I guess you are also correct that it occurs int he cytoplasm. But the cytoplasm is really just the stuff inside the cell.

Mitochondria are the powerhouses of the cell and synthesize ATP. Cytoplasm has some free roaming ribosomes which help with protein synthesis.
Click to expand...

nuh uh :cool:

Both the atp - phosphocreatine and glycolysis occurs in the cytoplasm. However aerobic metabolism occurs in the mitochondria, which produces 90% of all ATP produced, which is why its called the powerhouse as you mentioned.
 
matt182 said:
nuh uh :cool:

Both the atp - phosphocreatine and glycolysis occurs in the cytoplasm. However aerobic metabolism occurs in the mitochondria, which produces 90% of all ATP produced, which is why its called the powerhouse as you mentioned.
Click to expand...

Yeah see I didn't know what "Both the atp - phosphocreatine and glycolysis occurs in the cytoplasm. " is. I'm pretty sure my bio teacher stamped it into me, but I forgot. Thank god.

"mitochondria, which produces 90% of all ATP produced, which is why its called the powerhouse as you mentioned" is what I'm talking abot!

Haha thanks for the info!
 
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