Protein and creatine

Eoin3629

Could someone give me a simple yet effective guide for taking these?
Only at the gym about 4months and have been taking protein smoothies twice a day.
Would I be correct in saying that (basically) protein would be for definition and creatine for mass?
I've jus ordered creatine there and I am finding different ways to take both online..
Just looking for a simple guide, eg protein morning, creatine before work out, protein after or something, and also I use 25g in each serving of protein so how much to use etc..

WrigleysExtra

No real benefit to using more than 5g of creatine per day. Take as many protein shakes as necessary to reach your protein requirements.

Eoin3629

Thanks, should that be before or after workout? And am I correct in saying that is for mass? So taking both should cause growth and tone?

WrigleysExtra

It doesn't really matter if you take it before or after just take it consistently every day. As for putting on mass you will need to eat more calories than you burn everyday. For 'toning' you need to eat under your maintenance calories to lose fat.

You will need to try and estimate how much protein fat and carbs you need everyday and then be consistent with your diet. Use something like myfitness pal on your phone to track calories/macros.

Alf Veedersane

It doesn't matter when you take either protein or creatine.

Look for about 0.8g of protein per pound of bodyweight and 0.03g per kg bodyweight of creatine. You can take more of both but it won't necessarily have much impact.

Protein isn't for definition. Protein is basically the building blocks of muscle to put it simplistically. Definition comes from lowering your bodyfat.

Creatine doesn't create mass either. It will help generate more ATP and that facilitates working harder in your workout.

Both require hard work in the gym to get dat muscle doe.

Eoin3629

right ok lads thats a great help, i just got that app there seems pretty good.
also thats a helpful ratio, hopefully see somethin better now.

cheers

Eoin3629

and yes, hard work! lol six weeks into p90x. deffo hard work! just not really going by the diet, but its a good programme just doing the workouts in the gym to save me buying equipment LOL

Mellor

Eoin3629 wrote: »

Would I be correct in saying that (basically) protein would be for definition and creatine for mass?

No thats not really correct.
Definition doesn't come from defined muscles.

You should also look at all of your protein intake, not just protein shakes.

thegreatiam

Eoin3629 wrote: »

Could someone give me a simple yet effective guide for taking these?

Put then in your mouth. Swallow.

You're over complicating literally the simplest part of fitness. They are food supplements no more no less. Cheap replacements for chicken milk eggs and beef.

italodisco

I hate to be a party pooper but if you have to ask about the difference between creatine and protein etc then you certainly should not be taking it.

Learn the basics first. You need to understand the simple stuff. Do you want to be one of those guys that goes to the gym, has no real structure to his training, drinks two + protein shakes per day because he simply couldn't be bothered eating??

I'm not trying to be smart so don't take it that way.

You do not need creatine now.

It's not going to make you big. Beginners seem to think that creatine will have them huge like the guys who inject testosterone and masteron.