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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 : )

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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

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

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