PROTEIN POWDER AND CREATINE IS BOTH OK?

F

fitgrl

Cathlete
Hi,
I have been weight training for many years now and at almost 34 years old I think I'm in pretty good shape, but I'd like to really get some nice muscle size. I know what you eat plays a huge role in how you look.
I started using portein powder a few month back and along with this rotation I'm on (tank top rotation) I have seen some definition, but still not quite what I'm looking for.
I went and bought some creatine powder. I've tried to read as much as I can about it, but I was wondering if anyone is taking creatine with protein powder and how it is working for you? Or even if anyone is just taking the creatine, are you getting good results?
Also, what time of the day is a good time to take creatine. On the protein shakes I heard to consume it within an hour after a weight training workout, would that apply as well with the creatine?

Any feedback on this would be really appreciated. Thanks

Michelle~:)
 
Michelle,
I'm not sure what the answer to your protein powder/creatine question is, but have you tried naturally increasing your protein intake without supplementing? I tried this myself by eating higher protein meals/snacks and found that it made me look more sculpted and have more energy. Peanut butter is my new best friend.
Linda
 
I don't have your answer. However, you could always as EAS directly. Their # is 800.297.9776. If you select option #5 you can get general information or select #1 or 2 I think for questions on their products. I am doing the BFL program and call them all the time for general questions. They are usually pretty helpful. I often times will call several times for 1 question to see if I get the same answer;) (Usually I do:))

I drink approx. 2 protein shakes a day (Myoplex Lite) and also take Betagen. It has worked well for me:)
 
Hi Linda,
I am trying to increase my protein intake also. I eat peanut butter but it's kinda scary to me because it's so fatty. What kind do you eat and how much?
Thanks!
Trevor
 
I'm afraid of the Peanut Butter too.. it's so high in calories & fat!

Yikes!! I could sure start eating more though :)

Kathy
 
Trevor and Cathy,

I eat Smucker's natural peanut butter usually, or any kind of natural peanut butter if Smucker's is not available. The Smucker's is really good and there are no trans fats in it at all. I probably eat about 2 tablespoons per day, or an equivalent amount of peanuts (ok, sometimes they are chocolate-covered!)

I digress...anyway, the fat in peanut butter is healthy mono and poly unsaturated fat. The most recent research on fat and dieting that I have been reading about shows that moderate consumption of healthy fats are essential to long term weight loss and maintenance. I found that my increased consumption of peanut butter and/or peanuts has not caused me to gain weight. It makes me feel full and more satisfied. It may just be an individual thing, but I have had good luck with it!

Take care,
Linda
 
I use whey protein after wt training and creatine.I notice with creatine my muscles don't tire as early.I also eat low fat peanut butter and it is healthy fat but it would take alot of pb to = what you get from protein powder.my whey has 22 grams pb is 7 per tablespoon.But I enjoy both:D whey I believe helps me from getting sore.
 
Hi

I recently read an interesting book titled: "Secrets of a Professional Dieter". It talks about all they myths that we believe in one way or another with regards to diet and excersise. It also talks about Cardio and Resistance Training (weights) as well as clean eating, etc. You can download the book from the following website: www.physiquetransformation.com. Hope this helps answer some of your questions.

Hugs,

Iris:p
 
I take Creatine and have gotten good results from it. However, at the present time I think I can be lifting heavier and haven't been so maybe my gains have been less than optimal. But...

I have increased muscle and lost fat. High intensity cardio seemed like it got easier. I did feel like I could jump higher and do many more plyo jacks. I would have liked to increased a bit more in size, but I think the mistake there was my own as, like I said, I don't think I was lifting as heavy as I could. Plus, I don't document all my workouts which also may have hindered me. I also take Designer Whey protein, but only if I had an especially hard workout or don't have food. I don't live off of it!!

It is hard to really say the results because it is hard to narrow it down the exactly what it was that made me stronger and leaner, you know?? But hey, if the creatine gave me nothing more than the mental edge to perform better, well, I guess it worked, right??

The "pump" in your muscles will feel greater after about a month. I did not "load" it, I only took 5-10 grams per day, and still take that much. I either have ONE serving before or after my workout, either with juice or a combo of juice and protein powder. If I did legs, then sometimes I will take TWO servings, one before and one after. You always should take creatine before or after your workouts with approx 100 grams of simple carbs for optimal absorption into the muscles. However, I don't stick hard and fast to this rule. They say as long as you take it, it is in there, so it really doesn't matter in the long term. You just want to spike your insulin levels so that it will absorb quicker and more fully.

I always advocate creatine just to "see". There really has been nothing but good things about it. I have had no negetive side effects...Good Luck!!!

Janice
 
Just read this after I posted on the "I'm back thread". Okay, you've answered my Creatine questions for the day. Thank you.

Julie;)
 
Will add one more post, I took creatine for awhile and I asked about this on LeanandStrong. 2 schools of thought on when to take it, some said before working out, some said after, but all agreed that one didn't need to 'load' and that one needed to take creatine w/a little sugar, like mixed in a shake w/some sugar or in koolaid, gatoraid or non-acidic, non-carbonated juice of some kind. The creatine needs the sugar to be transported to the muscles.

I took it after my workout and I had real strength gains with it. Am going to add it back in now again on my muscle building rotation.
 
I just took X-rated brand "99% pure crystalline creatine monohydrate". I didn't want to get a brand with all the other "stuff" mixed in.

Janice
 
Like Janice I bought the cheapest, plain creatine there is on the advice of the pros, I ended up w/EAS that I got at Walmart, pretty inexpensive and worked well.
 
I'm not sure why anyone would want to take creatine. My personal experience was that it caused alot of calf cramps. Also, this stuff doesn't increase muscle or muscle size. It increases the amount of water around the muscle and gives the illusion of being pumped up. As for strength gains, I really saw no additional benefit that I couldnt get by working hard in the gym. I DO think eating more protein for muscle gain is a good idea however. Also, perhaps cutting the cardio down a bit to allow muscle growth is good to try also, if you've been having trouble putting muscle on.
I am a firm believer in interval type cardio along with weight training using 10, 8, and 6 reps with heavy weight and slow rep movements.
Trevor
 
Hi Iris

Just wanted to thank you for the site URL. This appears to be a great site. I have downloaded a FREE copy of the book and am hoping it will encourage me to sign up.

My training is superb but food is where I fail because I think I don't eat enough even when I eat right. I mean enough of fat/carb/protein ratio


Thanks again!!
 
Hi Iris

Just wanted to thank you for the site URL. This appears to be a great site. I have downloaded a FREE copy of the book and am hoping it will encourage me to sign up.

My training is superb but food is where I fail because I think I don't eat enough even when I eat right. I mean enough of fat/carb/protein ratio


Thanks again!!
 
Trevor..

Just FYI...I know they say creatine may not work for some people. Don't know why, just is. I did not experience anything negetive with my supplementation. However, I will not just blindly attribute all my gains to the creatine either. Creatine does not build more muscle...weight training does and YOU have to do the work. ALL creatine supposedly does is help in the regeneration of ATP at the cellular level which is said to give you an "edge" in eeking out a few more reps, or even one more rep. We all know that eeking out a few more reps than last time is called progressive training and THAT is what has been proven to build muscle and strength.

I advocate creatine simply because I saw a decrease in body fat and an increase in muscle while I was on it. Of course, this could have been a result of CTX cardios mixed with S&H series....dunno. I personally have been taking it so infrequently lately that I am considering getting off of it for now.

I also think your advice is better than supplementing with creatine. Interval cardio and heavy lifting will do much more for you. But I cannot let go of my belief that creatine may give you the edge. And I refuse to feel guilty about it either since it is the only supplement i use aside from protein powder. But I also will not argue with those of you that feel it is money down the drain. Maybe so, but it is MY money and if it gives me the psychological incentive to train harder and consequently see more muscle gain, well, then I say it is worth it!!!

Not trying to be defensive here, just to clarify. Just wanted you to know my take on it...:):):)

Janice
 
For someone who isn't on the defensive you sure sound pretty defensive Janice!! I am kidding. :)
Hey I think it's great if you feel creatine gives you an edge. My experience with it didn't give me anything extra. If it works for you go for it!
I will say this. I think it says alot that Cathe doesn't take any type of supplement and she looks fabulous. Genetics obviously has some role but I feel if she thought there really was anything to alot of these supplements she would be on them herself since anything extra she can gain is good because of her having to be out in front of people all the time.
Just something to think about.
You look great by the way and keep up the good work Janice!
Your friend in fitness.....
 
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