new SUPPS arrived , please help with portions.

if u loosing then its fine

djeasye wrote:

if u loosing then its fine

I have hit a bit of a plateau coz didnt have supps for 2 weeks, so back in it now will keep you posted.

Thanks DJ

just thought i would let you know what happened today:

6am-awake 5 gr BCAA(ish thats nasty stuff)
6.30- 40gr whey
7.30- 45 mins cardio/abs
9.30-50gr oats,6egg omlette incl 2 whole eggs
11.30- fish paste on whole wheat toast.
12- 40gr whey.

so i think i got it semi sorted for pre and post work out on cardio and weights days.
1 question is, do i only take creatine and wms on weights days?

THanks again

You have to take creatine everyday to keep your levels up, but you must load first, four times a day for five days and then take once a day for approx three months or longer

Beesting wrote:

You have to take creatine everyday to keep your levels up, but you must load first, four times a day for five days and then take once a day for approx three months or longer

OK, 10gr 4 times a day for 5 days, with 25gr of glucose powder, then 10gr per day after that.
what about WMS?

thanks bee

I have been reading a bit and they say that for better creatine absorbsion its better for a person to use WMS.

My question is seeing as i will be taking creatine 3 times a day(some people say 4 times)
What i have read on the net is that a loading phase of no longer than 5 days at a dose of 0.30 gr per kg of weight which will be 90kgx0.30g =27gr split over 3 doses in a day for 5 days.

Then maintanence after that at 90kgx0.03gr=2.7gr so will it be a bit much to take 5gr as mainteneance per day?
Is it better for me just to take it with 25gr WMS instead of glucose, infact since i got WMS can i do with out the glucose?

Thanks for your time

The reason for taking 5g creatine during the maintenance phase is because you only absorb an x amount so you take 5 g to ensure your body takes up the minimum amount required from the 5 g. If you took the exact amount your body required, you would only absorb a fraction of this amount and therefore you get less than you require and you struggle to maintain high levels

Hey bro, WMS has a G.I. of around 63 so it is moderate GI. Thus the insulin spike it produces will not be that wonderful in assisting creatine absorbtion. Its much better to stick to shorter sugar high G.I. sugars for shuttling creatine into muscle cells. The WMS is supposed to pull the creatine through the gut quickly but without the insulin you wont get optimal absorbtion.

And no, mixing the WMS and sugar to get the best of both wont work, the net G.I. of the meal will be somewhere in between the two... Thinking about it now there might be a ratio of high sugar to low WMS that might still have a relatively high G.I., but this I think would require way to many carbs.

30g loading and 5g maintainance are fine in my opinion. The amount of creatine you take is based on your muscle mass because each muscle cell can only hold so much creatine.

Inja wrote:

Hey bro, WMS has a G.I. of around 63 so it is moderate GI. Thus the insulin spike it produces will not be that wonderful in assisting creatine absorbtion. Its much better to stick to shorter sugar high G.I. sugars for shuttling creatine into muscle cells. The WMS is supposed to pull the creatine through the gut quickly but without the insulin you wont get optimal absorbtion.

And no, mixing the WMS and sugar to get the best of both wont work, the net G.I. of the meal will be somewhere in between the two... Thinking about it now there might be a ratio of high sugar to low WMS that might still have a relatively high G.I., but this I think would require way to many carbs.

30g loading and 5g maintainance are fine in my opinion. The amount of creatine you take is based on your muscle mass because each muscle cell can only hold so much creatine.

THANKS INJA,

Ok i have done the wrong thing i have been taking 25gr WMS and 25gr glucose when i take the creatine so no wonder it probably hasnt worked properly. I am on my 5 th day of loading like that, so i am going to start again 5 days at 30gr a day in 3 shakes with 25gr glucose(is that enough or over the top?) so it will be incl in pre workout post workout and before bed as some people have recommended, but is taking 25gr glucose before bed a good idea?

When loading I don't take short sugars with every dose. Try to have as many as I can, but I split my loading doses into multiple 5g portions to make the best of the creatine that might be absorbed.

I don't think you need to load again for five days. The short sugars just help with absorbtion but you still take in some creatine without them. If you are really that concerned just have 15g for three days with sugar and then switch to postworkout maintaining doses.