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2006/01/17, 10:53 AM
Okay, I'm new to these boards - but I've done the FitBuddy search on this topic, and read posts from this year back to 2003. My head is spinning. Have several basic questions all related to this same topic:
1) I work out very early in the morning so cannot eat a regular meal and give it time to digest. I've been drinking a small protein/carb energy drink with 15 grams of protein and 33 grams of carbs. Should I be doing something different.
2) I plan to start taking creatine pre-workout. What is an appropriate dosage to take? (Or is this the right thing to do at all?)
3) I'm drinking a high protein drink immediately after my workout (there's a bar at our weight club so it is made fresh). Drink it slowly over a period of 30 minutes or so. Drink is only moderate on carbs because I'm trying to lose some belly fat. How long should I wait after this drink before ingesting a regular meal?
Is there anything else I should be doing as far as pre- and post-workout nutrition -- or is what I'm doing above all wrong?
Oh -- if this makes a difference -- I'm 6' at 238 pounds -- need to lose some fat, plus build some muscle to replace it. Workouts are typically about 5:30 in the morning four days a week. Mondays are Back/Shoulders/Abs -- Wednesdays are Biceps/Triceps/Abs -- Fridays are Chest/Legs/Abs -- Saturdays are Biceps and Triceps with some cardio boxing workouts with speed/uppercut/large bags. Do a mixture of various cardio on other days.
Any help is appreciated. Thanks.
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2006/01/17, 12:31 PM
1) NO, a liquid meal is the way to go if you have to work out quickly. Gastric emptying is hurried, so very useful. You may think about upping the amount of protein at the very least if you train relatively hard.
2)5 gr. creatine monohydrate or 3 gr. CEE.
3)1-1 1/2 hr. should be good. Again gastric emptying.
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Strength and Honor!
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2006/01/17, 12:32 PM
added to the above(need edit function!) is you can do creatine mono both before and after workout.
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Strength and Honor!
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2006/01/17, 01:53 PM
Thank you. Very helpful. Will add 5 gr of creatine mono, and will up the protein in the pre-workout shake.
As far as the addition of creatine mono post-workout -- if I add that, should that be taken right after the workout before I ingest the protein drink, mixed in with the protein drink, or doesn't it matter?
Thanks again.
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\"If we can change our thoughts, we can change the world.\"
H.M. Tomlinson
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2006/01/17, 08:44 PM
Mix it. Creatine levels peak at 1-2 hours after absorption, and will be better absorbed as monohydrate with the carbohydrates from the added insulin output.
I agree with the edit function Ron, but if George or Adrian do make good, then make sure it tells us which posts have been editted, as I could that leading to problems.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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