Supplements

[maritime_marine]

I was considering taking either whey protien or creatine as a supplement for training. I try and eat alot of protien anyway meat, nuts, dairy.

Does anybody on here take either of them when they train and if so what do you thinkis the best and when do you take it/how many times?

Also my main question is what will the side effects be from stop taking them during RT?

Cheers

[smudger289]

Oryt pal,

personally i take these, i dont expect to see improvements in my times as i only take them after training to get amino acids etc to my muscles for a better recovery, when in secondry school i took creatine but it was pointless, i think it just retained water in my tissue, i take powerbeck whey protien 2 times a day.

i think the side affects of takin it will be the direct opposite to what the gains are (common sense)

if your after putting wieght on, as has been said before dont bother unless you are not medically fit for sercise (too light) because your running could suffer

a mate of mine from the gym says a friend of a friends sons daughters cousins auntis best mates coleegs uncle says that during RT you take on alot of calories enuff to get you through the course obviously.

my opinion would be to only take them if you want to ignore advice, take them to pass the medical, or take them to repair fibres after you pass out of lympstone then concentrate on suppliments

hope this has helped

[Chezza]

Alright maritime_marine!

I have been taking whey protein for a couple of years and have had some good results from it. I take it twice a day, once in the morning after I have been for a run and then one later on in the day when I have finished the gym. I try to have about 2grams of protein per pound of body weight each day, I get this from chicken, tuna, fish, eggs and whey protein shakes. They are also very quick and easy to make, so if work or are out and about they are real handy in making sure you get the required amout of pretein each day.

I don’t think that their will be any side effects if you come off it during RT mate, I have come off it for a few months then gone back on it and had no side effects what so ever. It can really help if you wish gain a few pounds of muscle, as long as you keep training when you are on it you should not have any problems at all.

Chezza

[ADDiction]

They are no side effects to protein supplements. That would be like eating chicken all week, having a week off, and developing a rash or maybe another arm.

No offence, but use ya noggin.

[maritime_marine]

Cheers for the replies, im gunna look into some whey protien powder coz its natural and i feel somewhat better knowing that. Yer i was just looking into for the purpose of the extra protien because sometimes itshard to get enough during the day without eating the same stuff day in day out.

Im not under weight im aprox 11.5 stone and 6ft 2, so as far as i know its a healthy weight. So working on chezza's method i need aprox 160g protein a day. How much would you get from whey protien shake, aprox because i would imagine all our differant.

[Mitch]

I'll apologize before i start for hijacking this post!

I am nearly 16 and am about 5'9" and weigh approximately 9 stone 10. I'm not weak but i would prefer to put on a little more bulk as i am quite weedy. I also would like to stay away from supplements. Are there any foods that are good for what i am after?

Mitch

[ADDiction]

all of them. If you want some advice I'll pm you some details if you like.

[xcj]

Mitch, putting on weight is harder than you think. Unless you want to put on fat.

Whatever you do don't think "oh ill just eat loads of sh*t, put on a few pounds, hit the gym and convert it onto muscle". Yes you'll put on weight but you'll find it 10x harder to shift it - because it'll be the wrong kind of weight.

There was a time when I thought this would be acceptable but now I know differently. The saying, "you are what you eat" is true, eat good food and you'll get the benefits. Train hard and have a good diet and you'll get your rewards later. Eat crap simply to gain weight and you'll regret it sharpish.

[phenom]

Remember whey protein is simply a supplement, a replacement. There is no magic potion. If you need consume extra protein I'd rather just have a protein drink then rustle the equivalent from a chicken, eggs etc.

Plus you need a serious weight training program. Unless you want the extra calories to increase your fat percentage.

[chris_]

Heyy! I take 100% whey protein shake, its works well after about 2 months it tones muscle well and helps muscle mass but doesnt build bulk (after 5 months of it ot much bulk )
Also Creatine is like a super supplement you see changes in just a few months but too much use and it can damage your liver :/

creatine does little for you, it mainly increase water retention, which will help when running etc.
it creates dependance, and when you quit using it you will feel crap, and be nowhere as fit as you thought.

to add wieght, low reps high weight training, with lots of protein (100+ grams a day spaced out into about 6 intakes)

[xcj]

with lots of protein (100+ grams a day spaced out into about 6 intakes)

thats a very good point actually, the body can only use a 'utalise' a small amount of protein per serving. So you could ram a protein shake and a john west salmon down your neck in one go but most of the good stuff would just go straight out your back end. If you spread out the servings, you'll get more of it into your system.

I forget the figure of how much protein can be used, i'll have it somewhere but it doesn't really matter.

[ADDiction]

Only 50g of protein can be synthesised every few hours, this is also dependent on the quality of your bodies resources.

[MrC]

Heyy! I take 100% whey protein shake, its works well after about 2 months it tones muscle well and helps muscle mass but doesnt build bulk (after 5 months of it ot much bulk )
Also Creatine is like a super supplement you see changes in just a few months but too much use and it can damage your liver :/

creatine does little for you, it mainly increase water retention, which will help when running etc.
it creates dependance, and when you quit using it you will feel crap, and be nowhere as fit as you thought.

I actually found the opposite mate, while taking it i gained around 1.5 stone in weight, I found myself motivated (placebo?) to train harder and did gain quite a lot of benefit from it.

Also, due to the water retention I (and a few others I asked) found running harder while on creatine, constantly getting cramp while running and having to hydrate a lot more - which i heard is something to the water retention and the creatine drawing water from other parts of your body to compensate.

I didn't find any decrease in fitness when I stopped taking it, and still managed to maintain the added weight.

Those were just some of my observations, I took it in combination with Dextrose, maltodextrin, L-glutamine and whey protein, over a period of about 6 months, 2 month break then again for around 6 months (and not had it in 2-3 months now). The creatine was taken on a 4 week on 1 week off cycle. I tried both monohydrate and CEE. (the later proving useles for me)

kanedaRMC: there is no conclusive proof for creatine causing liver damage (or at least there wasn't when I looked into it 12 months ago +/-) but there are plenty of studies out there showing both sides of the arguement...check out various bodybuilding forums. Creatine is also found naturally in red meat and is (from what I understand) a product the body needs to help repair muscle fibres after a workout.

[Iles]

creatine does little for you, it mainly increase water retention, which will help when running etc.
it creates dependance, and when you quit using it you will feel crap, and be nowhere as fit as you thought.

There are so many misconceptions surrounding creatine. Creatine is found natrually and can really aid a training programme. I wouldn't neccessarily recommend taking it but i've used it and found i made some good gains at a time when i seemed to plateau.
If you are a power athlete i.e sprinter rugby player it's a great supplement to taek and there are some suggestions it could help endurance athletes (I don't know much about this though).
And for hypertrophy i.e. weight gain the 8-12 rep range is good for increasing muscle higher weigh and lower reps would focus more on strength although you would obviously still gain muscle.
Hope this helps, MAtt

[chak]

would it be of benefit if i took a loada creatine just before goin to lympstone for prmc?