Question for creatine monohydrate?!
Question: i am doing exercise since last two years, i have an average build with some exercise routines and 5 days in a week. i was very regular and hardworker for building a good body. now i have started serious exercise routine with some good weights and six days in a week. i need some opinions and advise for some of my questions raised in my mind regarding body building and nutritions.
I am taking regullar soya protein as my protein powder nothing along with it. i want to take creatine monohydrate for a better building mass. but i am afraid that it could damage kidney i heard that, if it is advised to take creatine monohydrate then
1 ) how much i must take pre and post work out, i wake up at 5.30 in the morning and start exercise at 6.00 in the morning if i take creatine 15 minutes before workout will it work properly or i must take before i sleep and what is good time for second dose of creatine in a day. 2 ) what are the good sourse of carbohydrates that we can easil find in our kitchen
Answers: i am doing exercise since last two years, i have an average build with some exercise routines and 5 days in a week. i was very regular and hardworker for building a good body. now i have started serious exercise routine with some good weights and six days in a week. i need some opinions and advise for some of my questions raised in my mind regarding body building and nutritions.
I am taking regullar soya protein as my protein powder nothing along with it. i want to take creatine monohydrate for a better building mass. but i am afraid that it could damage kidney i heard that, if it is advised to take creatine monohydrate then
1 ) how much i must take pre and post work out, i wake up at 5.30 in the morning and start exercise at 6.00 in the morning if i take creatine 15 minutes before workout will it work properly or i must take before i sleep and what is good time for second dose of creatine in a day. 2 ) what are the good sourse of carbohydrates that we can easil find in our kitchen
1)Creatine must be "loaded" the first five days. You should take in 21 or 22g/d to ensure you absorb 20g. After the five days you can cut down to 6 or 7g/d to absorb 5g. It is unnecessary to take preworkout, for the best results take immediately after your workout. While still on your loading phase take 10g directly after your workout and the other 11 or 12g in 5g doses anytime throughout the rest of the day. After your loading, ingest the 6 or 7g once directly after your workout.
2) Research has shown that taking in your body weight in carbs within 30 minutes after your workout reduces muscle/protein breakdown, so you get results quicker. Keep in mind you must also ingest amino acids (protein) too. That being said here is a list of complex carbs: pasta, potatoes, brown rice, whole wheat bread and cereal, peas, and bagels. Hope this helps, feel free to email me with any further questions. I have my Masters in Exercise Science and wrote my thesis on supplementation and I enjoy questions in my field of study.
Chris
M.S.,C.S.C.S.