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Integral Strength

Integral Strength is THE forum for learning and sharing how strength training can be leveraged as one of the most potent and powerful forms of integral practice.

This pod is committed to bringing the full depth of strength training into the spotlight! Here’s just a few topics this pod will be exploring:

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Training - or expending energy - is fundamentally complimented by the energy you take in. Integral Nutrition is the place for you to share about and get support on your nutrition and how it relates to your training.
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  Rich : Human

Protein and Creatine

Rich said Nov 27, 2007, 12:16 PM:
 

Dear IS,

I have recently heard that following a workout a protein shake and a serving of creatine is a great way to rebuild muscle. Is this the case? Are there pros and cons to this approach?

With protein shakes I am also interested in what difference the quality of the product makes and how one can tell the level of quality. I have recently bought and am trying the Body for Life whey protein (chocolate) shake and am presuming it's great quality because it's by EAS (Bill Philips, I think). Any thoughts?

best wishes and strength

Rich
  Rob : Philosopher of Strength

Re: Protein and Creatine

Rob said Nov 28, 2007, 8:59 AM:
 

Rich, 


The nutrient that's most known and recognized in its ability to facilitate the absorption of creatine is glucose. Now a small portion of protein with glucose helps glucose be absorbed into the muscle - the important part here is protein WITH glucose. 

Check out my comments on the Post Workout Meal Here as they're relevant to this discussion. My sense for you right now is that strictly a protein shake following your training isn't optimal. The nutrient you most need following training - especially the intense variety - is glucose. Tag team glucose with your creatine and you can't go wrong. Add a little bit - and the little part is important - of protein into the mix and you'll be even better off. 

On a side note drinks that are high in Fructose should be avoided as your muscles cannot absorb fructose - nor can any other cell in your body outside of your liver. So those sports drinks that are largely water and fructose should be avoided at all costs as the sugars must first be processed by the liver before the body can actually use this energy source. This is problematic on many fronts; however, it's safe to say avoid any and all fructose following training. 

As for the Whey Protein shake by EAS, I haven't tried it as I'm a Full Strength addict. Here's my personal bias. Shawn and Bill sold EAS many years ago. While Bill was at the helm the products were customer centric - both Shawn and Bill were very passionate about delivering great products to their customers. Since the sale, the corporation that purchased EAS managed the company more by the numbers - how profitable a product is vs how good a product is for the customer - and lost sight of the passion behind EAS. This is my bias; however, if you try a mid '90's myoplex along side one from today (which I did a couple of years ago) it's unmistakable how they've steered the product towards cheaper and cheaper proteins to cut costs and make more $$$ for their investors as opposed to serving you the consumer. 

In terms of quality proteins, you want to get Whey Protein Isolate. This is the best of the best. If you're going to purchase straight up protein, I'd buy 100% whey protein isolate. 

Peace buddy, 
~Rob
  Rich : Human

Re: Protein and Creatine

Rich said Nov 28, 2007, 2:41 PM:
 

Thank-you very much for the reply : )

As I'm still a newbie I'm wondering what glucose is; is a good source something like brown/white pasta?

I'm looking at doing FIT work 3 times per week to look for putting some bulk on. Would a post work-out meal look like creatine, a small amount of whey protein (half or a quarter serving?), some pasta and a glass of water?

thanks again for this great pod

Rich  : )
  Rob : Philosopher of Strength

Re: Protein and Creatine

Rob said Nov 28, 2007, 9:36 PM:
 

Your most welcome! 


Glucose is sugar, but yes a pasta is going to be broken down into glucose.  

I'd recommend getting a drink, or a drink mix that's primarily glucose. Just read the label and look at the ingredients, you want to see glucose (or dextrose) as the major source of sweetener. You may want to try some of the products referenced in the link in my last post. 

But, yes you're thinking along the right lines - a little bit of protein, a good carb source - preferably fast acting simple sugars or easily broken down carbs along with your creatine. 

Good luck Rich, keep us posted on how you're doing with your training. 

Peace,
~Rob
  Rich : Human

Re: Protein and Creatine

Rich said Dec 1, 2007, 2:50 AM:
 

WOAH!!

Ok, so I mixed the creatine in with a half bottle of Lucozade (a sports drink over in the UK that is sweetened with dextrose and no fructose) and experienced a very rapid sugar high followed by a low, but I think this was because we added some dextrode tablets as well; lesson learned!  Interestingly the creatine we are using has a fair amount of carbs as sugars already in the mix; have you heard of this? Perhaps if it's enough we only need add it to water?

I'm training with a friend; after this we peeled some sweet potatoes and ate about 45 minutes later, with some red meat and veg  : )

We both seem to be feeling quite good after this and have less muscle ache than we did from the last session.

I am feeling a little ill after training this week however and I think this is due to my diet and so I'll need to be more purposeful with what I eat, rather than just eating.

Thank-you, I very much appreciate this space.

Rich
  Rob : Philosopher of Strength

Re: Protein and Creatine

Rob said Dec 3, 2007, 10:57 AM:
 

Sounds like you probably don't need to add more sugar to your creatine mix if you've already got some dextrose in your creatine mix. If your serving size is 150-180 calories, most of which are carbs you should be pretty close to what you need following your training. 


I'd recommend keeping a nutrition journal until you iron out what's getting you off. You'll be able to see patterns and make adjustments more readily when your nutrition is down on paper. 

Peace Rich, 
~Rob