View Poll Results: Which is better to use CREATINE OR WHEY PROTEIN
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WHEY PROTEIN OR CREATINE ?? WHICH IS BETTER TO USE
#1
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WHEY PROTEIN OR CREATINE ?? WHICH IS BETTER TO USE
as you might have already guessed im going to be starting to join the gym
which is better to use creatine or whey protein ?
which is better to use creatine or whey protein ?
#3
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#4
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Protein is a nutrient, it's the building block of muscle. Creatine is more a source of energy to push your muscles further and therefore give them a better workout. At least that's my understanding of it.
From wiki - http://en.wikipedia.org/wiki/Creatine_supplements
From wiki - http://en.wikipedia.org/wiki/Creatine_supplements
Creatine is often taken by athletes to help as a supplement for those wishing to gain muscle mass (bodybuilding). There are a number of forms but the most common are creatine monohydrate (creatine complexed with a molecule of water) and creatine ethyl ester (CEE). A number of methods for ingestion exist: as a powder mixed into a drink, or as a capsule or caplet. Once ingested, creatine is highly bioavailable, whether it is ingested as the crystalline monohydrate form, the free form in solution, or even in meat. Creatine salts will become the free form when dissolved in aqueous solution. Conventional wisdom recommends the consumption of creatine with high glycemic index carbohydrates.[6]
There is scientific evidence that short term creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work (periods of work and rest) by 5 to 15%. This is mainly bouts of running/cycling sprints and multiple sets of low RM weightlifting. Single effort work shows an increase of 1 to 5%. This refers mainly to single sprints and single lifting of 1-2RM weights. However, some studies show no ergogenic effect at all.[7] Studies in endurance athletes have been less than promising, most likely because these activities are sustained at a given intensity and thus do not allow for significant intra-exercise synthesis of additional creatine phosphate molecules. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. It must be noted creatine has no significant effect on aerobic endurance, though it will increase power during short sessions of high-intensity aerobic exercise.[8][9]
Since body mass gains of about 1 kg can occur in a week's time, many studies suggest that the gain is simply due to greater water retention inside the muscle cells.[10] Other studies, however, have shown that creatine increases the activity of satellite cells, which make muscle hypertrophy possible. Creatine supplementation appears to increase the number of myonuclei that satellite cells will 'donate' to damaged muscle fibers, which increases the potential for growth of those fibers.
There is scientific evidence that short term creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work (periods of work and rest) by 5 to 15%. This is mainly bouts of running/cycling sprints and multiple sets of low RM weightlifting. Single effort work shows an increase of 1 to 5%. This refers mainly to single sprints and single lifting of 1-2RM weights. However, some studies show no ergogenic effect at all.[7] Studies in endurance athletes have been less than promising, most likely because these activities are sustained at a given intensity and thus do not allow for significant intra-exercise synthesis of additional creatine phosphate molecules. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. It must be noted creatine has no significant effect on aerobic endurance, though it will increase power during short sessions of high-intensity aerobic exercise.[8][9]
Since body mass gains of about 1 kg can occur in a week's time, many studies suggest that the gain is simply due to greater water retention inside the muscle cells.[10] Other studies, however, have shown that creatine increases the activity of satellite cells, which make muscle hypertrophy possible. Creatine supplementation appears to increase the number of myonuclei that satellite cells will 'donate' to damaged muscle fibers, which increases the potential for growth of those fibers.
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Protein is just that, protein. It is what your muscles use to grow. It contains lots of amino acids etc... KEY for muscle growth.
Creatine in laymans terms, gives your muscles an energy boost. Your body already has creatine in it, but it gets used very quickly. That is why people supplement with it. When i was on it i found i could get a few more reps out... but it also made me bloated and hold water so i stopped taking it.
Creatine in laymans terms, gives your muscles an energy boost. Your body already has creatine in it, but it gets used very quickly. That is why people supplement with it. When i was on it i found i could get a few more reps out... but it also made me bloated and hold water so i stopped taking it.
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http://www.uk-muscle.co.uk/forum.php
http://www.muscletalk.co.uk/
Both invaluable sites imo. LOTS of info on there.
http://www.muscletalk.co.uk/
Both invaluable sites imo. LOTS of info on there.
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I completely agree.
If you are just starting out in the gym, just make sure you eat lot's of protein rich foods, like fish and chicken.
You really don't need to start taking protein in a bottle. It's expensive and never as good as the real thing. And drink plenty of water! 8 pints a day at least.
Build up your core strength on your own without assistance.
For the first 6 weeks concentrate on 25rep sets of whatever exercise you do. But make sure you actually fatigue on rep 24/25. It is 'fatigue' that will get you muscle mass.
After 6 weeks, you will really notice the difference and I guarrentee, you will not feel the need to have protein shakes.
If you are just starting out in the gym, just make sure you eat lot's of protein rich foods, like fish and chicken.
You really don't need to start taking protein in a bottle. It's expensive and never as good as the real thing. And drink plenty of water! 8 pints a day at least.
Build up your core strength on your own without assistance.
For the first 6 weeks concentrate on 25rep sets of whatever exercise you do. But make sure you actually fatigue on rep 24/25. It is 'fatigue' that will get you muscle mass.
After 6 weeks, you will really notice the difference and I guarrentee, you will not feel the need to have protein shakes.
#19
Some good advice here, but IMO the reps of 25 is wrong.
Also you need to be taking in protein within 45 minutes of a work out, post work out shakes are a necessity. So do buy some whey.
To begin with Each session pick 2 body parts, Pick 3 exercises per body part. Do 3 sets of 10 per exercise.
Eg chest
Bench press 3 x 10
Incline chest 3 x 10
Flys 3 x 10
Biceps
Db curls 3 x 10
Hammer curls 3 x 10
Barbell curl 3 x 10
Add 20-30 mins light cardio at the end
It all depends on your goals, your diet of carbs, protein, fats should reflect your goal. Fitness/mass.
Also you need to be taking in protein within 45 minutes of a work out, post work out shakes are a necessity. So do buy some whey.
To begin with Each session pick 2 body parts, Pick 3 exercises per body part. Do 3 sets of 10 per exercise.
Eg chest
Bench press 3 x 10
Incline chest 3 x 10
Flys 3 x 10
Biceps
Db curls 3 x 10
Hammer curls 3 x 10
Barbell curl 3 x 10
Add 20-30 mins light cardio at the end
It all depends on your goals, your diet of carbs, protein, fats should reflect your goal. Fitness/mass.
I completely agree.
If you are just starting out in the gym, just make sure you eat lot's of protein rich foods, like fish and chicken.
You really don't need to start taking protein in a bottle. It's expensive and never as good as the real thing. And drink plenty of water! 8 pints a day at least.
Build up your core strength on your own without assistance.
For the first 6 weeks concentrate on 25rep sets of whatever exercise you do. But make sure you actually fatigue on rep 24/25. It is 'fatigue' that will get you muscle mass.
After 6 weeks, you will really notice the difference and I guarrentee, you will not feel the need to have protein shakes.
If you are just starting out in the gym, just make sure you eat lot's of protein rich foods, like fish and chicken.
You really don't need to start taking protein in a bottle. It's expensive and never as good as the real thing. And drink plenty of water! 8 pints a day at least.
Build up your core strength on your own without assistance.
For the first 6 weeks concentrate on 25rep sets of whatever exercise you do. But make sure you actually fatigue on rep 24/25. It is 'fatigue' that will get you muscle mass.
After 6 weeks, you will really notice the difference and I guarrentee, you will not feel the need to have protein shakes.
#21
Some cracking routines on here
http://www.animalpak.com/html/main_sections.cfm?ID=1
I still use the beginers one every few months. Its hard work but gives good gaines. Remember to train your legs. Most people when they join a gym just do upper body stuff.
http://www.animalpak.com/html/main_sections.cfm?ID=1
I still use the beginers one every few months. Its hard work but gives good gaines. Remember to train your legs. Most people when they join a gym just do upper body stuff.
#22
Creatine is pointless since you need to keep using it.
I've just used whey protein in the past, it works really good if you have been doing weights for some time and are really starting to lift heavy weights and bulking up.
I've just used whey protein in the past, it works really good if you have been doing weights for some time and are really starting to lift heavy weights and bulking up.
#23
i don't believe you need protein supplements if you are beginning. Your body won't be limited on protein consumption until you are lifting big weight.
#24
I used to make one day chest & arms, the next day back & shoulders.
Then do misc stuff like abs, legs whenever I felt like it.
A good week you can hit every body part twice. I was lifting with maybe 3 x 10 and until failure on the last rep, really nailing the target muscles until they were jelly. This really makes you bulk up. Takes several months of adaptation at less weight to get the body ready for this though.
Now I'm still trying to rehab my shoulder. I don't think I'll ever hit what I used to lift but I don't want to. I've lowered my expectations after my injuries. I'd settle for medium weights now and ok all around fitness.
Then do misc stuff like abs, legs whenever I felt like it.
A good week you can hit every body part twice. I was lifting with maybe 3 x 10 and until failure on the last rep, really nailing the target muscles until they were jelly. This really makes you bulk up. Takes several months of adaptation at less weight to get the body ready for this though.
Now I'm still trying to rehab my shoulder. I don't think I'll ever hit what I used to lift but I don't want to. I've lowered my expectations after my injuries. I'd settle for medium weights now and ok all around fitness.
#25
I completely agree.
If you are just starting out in the gym, just make sure you eat lot's of protein rich foods, like fish and chicken.
You really don't need to start taking protein in a bottle. It's expensive and never as good as the real thing. And drink plenty of water! 8 pints a day at least.
Build up your core strength on your own without assistance.
For the first 6 weeks concentrate on 25rep sets of whatever exercise you do. But make sure you actually fatigue on rep 24/25. It is 'fatigue' that will get you muscle mass.
After 6 weeks, you will really notice the difference and I guarrentee, you will not feel the need to have protein shakes.
If you are just starting out in the gym, just make sure you eat lot's of protein rich foods, like fish and chicken.
You really don't need to start taking protein in a bottle. It's expensive and never as good as the real thing. And drink plenty of water! 8 pints a day at least.
Build up your core strength on your own without assistance.
For the first 6 weeks concentrate on 25rep sets of whatever exercise you do. But make sure you actually fatigue on rep 24/25. It is 'fatigue' that will get you muscle mass.
After 6 weeks, you will really notice the difference and I guarrentee, you will not feel the need to have protein shakes.
I wouldn't advise that the OP train to momentary muscular failure in his first few sessions if he wants to be able to move the next day
and why 25 reps ? I'm genuinely interested where this figure comes from ?
My advice to the OP would be to look into a structured lifting program, such as HST, which is ideal for both beginners and more experienced lifters.
http://www.hypertrophy-specific.com/hst_index.html
this will have you doing blocks of 15, 10 and 5 rep sessions gradually building up to your maximum weights within each block.
This is one of many lifting regimes out there, but is different in that the program is derived from scientific facts regarding muscle growth rather than popular lore.
Good Luck !
Last edited by HPLovecraft; 11 May 2011 at 03:17 PM.
#26
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The use of protein supplements will always get mixed responses. I believe that a good protein supplement is a handy tool to have, ie - you dont have time to make a meal, or you cant stomach food straight after the gym. Remember, the 'golden hour' after a workout... your muscles are crying out for amino acids etc...
Still, Protein from REAL food is best, but its still usefull to have.
And remember, train your legs. I see loads of guys in the gym, who just bicep curl and bench press. Squat, squat, squat... Training legs hard kick starts growth.
Still, Protein from REAL food is best, but its still usefull to have.
And remember, train your legs. I see loads of guys in the gym, who just bicep curl and bench press. Squat, squat, squat... Training legs hard kick starts growth.
Last edited by musso2010; 11 May 2011 at 03:18 PM.
#27
Try this routine for 8 weeks, 4 times a week. Your should see an improvement in strength and possibly shape/size.
Day one Reps Sets
Incline chest press 15-12-10-8 4
Chest press machine 12 2
Shoulder press 15-12-10-8 4
d/bell press 12 2
d/bell curls 15-12-10 3
Barbell curls 12 3
Tricep pushdowns 15-12-10 3
Over head db exts 12 3
Standing calf raise 15-20 4
Day two Reps Sets
Low pulley row 15-12-10-8 4
Lat pull down 12 3
d/bell rows 12 2
Thigh exts 15 3
Leg press 15 3
Hamstring curl 15 3
Ab crunches 150 As many as it take to reach 150 reps
Day one Reps Sets
Incline chest press 15-12-10-8 4
Chest press machine 12 2
Shoulder press 15-12-10-8 4
d/bell press 12 2
d/bell curls 15-12-10 3
Barbell curls 12 3
Tricep pushdowns 15-12-10 3
Over head db exts 12 3
Standing calf raise 15-20 4
Day two Reps Sets
Low pulley row 15-12-10-8 4
Lat pull down 12 3
d/bell rows 12 2
Thigh exts 15 3
Leg press 15 3
Hamstring curl 15 3
Ab crunches 150 As many as it take to reach 150 reps
#28
I do all sets in blocks of 8 x3
Creatine is what's found in ya red meat......as said if your just starting up leave it all alone apart from your shakes
Let your body adjust first ......then hit the gear
I was doing 1mm of sus with 1mm of decca in each tricep every other day at one point
Be warned if you start on gear......there is more snide crap than genuine
Watch any roid that's pill based.....there no good for ya insides unless you keep flushing
Quick way just for 'a summer look' is plenty of water , water holds well
It's all about good food , and hard training.
I know lads that set there alarm in the night to get up and eat
Creatine is what's found in ya red meat......as said if your just starting up leave it all alone apart from your shakes
Let your body adjust first ......then hit the gear
I was doing 1mm of sus with 1mm of decca in each tricep every other day at one point
Be warned if you start on gear......there is more snide crap than genuine
Watch any roid that's pill based.....there no good for ya insides unless you keep flushing
Quick way just for 'a summer look' is plenty of water , water holds well
It's all about good food , and hard training.
I know lads that set there alarm in the night to get up and eat
#29
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When I 'worked out' back in 1995 LOL, I used to eat Tuna and pasta (without any oil/butter on/in it). Tuna is pretty much all protein and no fat. And pasta is pretty much all carb and no fat. Skinless boiled or baked potato is also great for 'no fat' carbs. As is baked/boiled chicken breast for protein.
Just rely on a regular, sensible diet for the minimal fat intake.
Drinking a cup of non-sugered black coffee 20mins before your pre-workout warm-up allegedly acts as a catalyst and helps burn fat off faster, when working out.
Just rely on a regular, sensible diet for the minimal fat intake.
Drinking a cup of non-sugered black coffee 20mins before your pre-workout warm-up allegedly acts as a catalyst and helps burn fat off faster, when working out.
Last edited by joz8968; 11 May 2011 at 04:10 PM.
#30
If you havent taken creatine before,be careful,i used to take Hi5 creatine but in the regualr doses it stated i had very very bad emptying of the bowls LOL, some can take the excess of creatine, i cant and no can alot of people,so dont take it if you have an on the field type job LOL
as i said in my other post on your thread,increae your weight 1st,either by diet,or like me,as i dont have a big appetite,i use Hurricane XS and whey protein as well as eat alot of chicken LOL (plus other food of course)
as i said in my other post on your thread,increae your weight 1st,either by diet,or like me,as i dont have a big appetite,i use Hurricane XS and whey protein as well as eat alot of chicken LOL (plus other food of course)