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Correct Protein, Creatine and Glutamine Intake?

  • 25-08-2009 11:29am
    #1
    NFH
    Registered Users, Registered Users 2 Posts: 293 ✭✭


    I do cardio and weights every secomd day and want to make sure I am taking my protein, creatine and glutamine correcty.

    I was taking a 50g protein shake with 5g creatine and 5g glutamine twice a day, once in moring and once in evening after session. I would repeat this even on off days.

    Now I am thinking I will take 3 protein shakes a day but reduce each shake to 30g protein for better absorbtion as I reckon 50g is alot for body to take in.

    As for the creatine and glutamine I'm not to sure as to what is the best time to take it or the right amount. I dont want to be taking too much and wasting it.


Comments

  • #2
    TommyKnocker
    Registered Users, Registered Users 2 Posts: 3,829 ✭✭✭TommyKnocker


    Hi There

    I am no expert but here is what I have read on the subject.

    Protein

    A Protein shake can be used at any meal time to increase your protein intake. However there is a limit to how much protein the body can utilise per meal.

    So you should work out how much protein you need on a daily basis, 1g-1.5g per pound of lean body mass (LBM). Then try to get as much of your protein intake from lean sources, Chicken/Turkey/White fish and then supplement where required.

    A protein shake is preferable after your workout as this protein is more easily utilised by the body. It should be taken with a simple carb and mixed with water to aid absorption.

    Creatine

    From what I have read creatine is usually loaded for an initial period of 3-5 days by taking 5g 4 times per day. After that a maintenance dose of 5g per day is taken. Folks seem to cycle this supplement also by doing a number of weeks on followed by a week off.

    I only take it in a shake after my workouts whether cardio or weights and don't take it on my rest day. I also never went with the loading phase as I have read reports of it being hard on the kidneys & liver in large doses.

    I take a week off training of all kinds every 3 months and take no supplements for that week.

    Glutamine

    I added glutamine to my post workout shake as I read a number of articles reccommending it for recovery.

    Reading the blurb on the side of the tub, it says to take 5g in the morning with breakfast, 5g 1 hour before your workout and then 5g immediately after you workout.

    Again I only take 5g in my post workout shake.

    My post workout shake consists of 2 scoops of Whey Protein (48g), 1 scoop of glucose (simple carb), 5g creatine & 5g of L-Glutamine.

    This is mixed with water, as this method is supposed to provide the quickest absorption. Mixing with milk will slow down the absorption rate, which is not what you want post workout.

    Hope that helps.


    Best Regards,

    M


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