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Creatine is a nitrogenous organic acid that naturally occurs in vertebrates and helps to supply energy to muscle cells -- Wikipedia.
i never heard anyone say it gives them more energy but i have seen people's muscles swell with water after extended usage. Your energy boost was probably a placebo effect, alvie.
Creatine is a nitrogenous organic acid that naturally occurs in vertebrates and helps to supply energy to muscle cells -- Wikipedia.
If you take it after a workout where you're already exhausted, and then take creatine right after, it does give you the ability to do the same workout again by giving your muscles that extra strength. I think that goes hand in hand with energy.
I find the claim that most American's get twice the protein they need already to be intereresting... I can't find enough protein. I target 170g/day based on a 1700 cal, 40/40/20 diet, and I have a hard time finding enough lean protein sources. High Protein breakfast cereal, 3 shakes a day, a can of tuna and chicken breast only take me to about 160g. The rest is made up in what little protein I can find in veggies, rice, juices, etc.
One thing I haven't seen pointed out, is that you want a slower burning protein most of the time (I use BSN's Syntha-6) and a fast burning like 100% Whey for right after you workout, because your body is in that window where it is looking to replenish itself and can easily absorb carbs and protein.
you need help bro. first of all, you don't need all that protein, second, the recommended amount of protein is, i believe 50 grams, for the average adult. most Americans easily double that, thats what we are talking about. furthermore, are you a 215 lb. athlete who works out like a fiend? otherwise, i cannot understand where you are coming from...and even then i think you are getting too much protein. unless, you are severely restricting calories which is also stupid.
Are you talking about FDA allowances? If so... why? Those are completely irrelevant to an active lifestyle. There is a ton of do ented nutritional science backing a 1g per lbs of lean body mass protein diet. 30/40/30 and 40/40/20 diets (I use a 40/40/20) also have mountains of nutrition science behind them. 170g of protein is simply 40% of a 1700 calorie diet.
Hey, Scoot!
Check your PM
170g of protein for someone who only eats 1700 calories a day is a load.
i am about to leave with the Maggots for our game against Haggis tomorrow, so i can't really get into this with you. but, its obvious you have no idea what you are talking about and are either: A) completely lost B) just wasting my time on purpose
1. nobody with an active lifestyle can be healthy on 1700 calories
2. less than 1% of the population could benefit from 170 grams of protein a day
3. your body cannot absorb 1 gram of protein per pound of body weight, its just not possible
4. real science, not these sports nutrition yahoos, is what you should follow
5. you don't need 170 grams of protein, i probably eat around 110-120 per day and i am in pretty decent shape. my body is never starving for protein and i am fairly certain i live a more vigorous lifestyle than yourself
6. whoever is telling you this info is a moron
how do you know how much protein and calories you intake? a steak doesnt have a label that says 25.67mg calories and 15.66g of protein
You have a long history of idiocy that preceeds you in this forum, and your latest gem is no different. You have absolutely no clue as to my lifestyle, body composition, or goals and yet you manage to come up with some rather "definite" answers. Maybe you could start by actually READING and that would help you significantly.
Here is a good place for you to start... learn the difference between pounds of lean body mass and total body weight.
Anyway, thanks for being the expert on this subject matter, along with having the fastest 40 time in all of the internet and being the end-all-be-all of deciding which out of your league supermodel is the hottest.
http://www.sciencedaily.com/releases...0410113836.htm
Source: McMaster University
Date: April 11, 2007
Sciences
Milk Beats Soy For Post-weighlifting Muscle Gain
Science Daily — Got milk? Weightlifters will want to raise a glass after a new study found that milk protein is significantly better than soy at building muscle mass.
The study, conducted by a team of researchers at McMaster University's Department of Kinesiology, was recently published in the American Journal of Clinical Nutrition. It compared how much muscle protein young men gained after completing a heavy weight workout followed by consumption of equivalent amounts of protein as either fluid skim milk or a soy drink.
"Our thinking going into the study was that milk would be better than soy. We suspected this would be the case because of work done by French researchers. However, we were really impressed by how much greater the gains in muscle protein with milk were," says Sarah Wilkinson, lead researcher and a graduate student in the department of kinesiology.
The findings would suggest that if men consume only skim milk (two cups) after each of their workouts, they would gain almost twice as much muscle in 10 weeks than if they drank the same amount of protein as a soy drink.
"This is an interesting finding, since soy and milk proteins are considered to be complete proteins that are basically equivalent from a nutritional standpoint," explains Stuart Phillips, associate professor of kinesiology, who was also involved in the study. "Our findings clearly show that milk proteins are a superior source of protein in producing muscle mass gains in response to weightlifting."
Scientists also analyzed the composition of milk and soy proteins and did not find remarkable differences. At this stage, researchers are uncertain why milk proteins were so much more effective than soy. However, the two main types of proteins in milk, whey and casein, may have intrinsic properties that are advantageous in terms of supporting muscle growth.
"The plan at this point is to follow this up with a long-term study to see if the findings from this short-term study can be replicated," says Phillips.
Funding for the study was made possible by the Canadian Ins utes of Health Research (CIHR) and the US National Dairy Council.
Note: This story has been adapted from a news release issued by McMaster University.
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So, if you can't get enough protein from normal diet (you've got ed-up concerns other than muscle building), it seems that whey protein isolate, has little or no bad press, would be better than soy derivatives, which have plenty of negative research.
You REALLY want to stay away from soy because of the phyto-estrogen and genistein.
Milk is good
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