Tried searching and reading all the FAQs but couldn't really find the answers, so sorry if I've overlooked anything. First off, I'm 6'0. I weigh 255 pounds, down from 265 after 4 weeks of just dieting. I'm about to start HIIT 2 days a week and lifting 3 days a week. I just got my shipment from DPS of ON protein, UN creapure creatine, and dextrose. I've read that you can mix the creatine and dextrose in the protein shake, is that correct? If so, how much of each should I put in? I have heard that it should be: weight in kilograms * .8 = grams of carbs weight in kilograms * .4 = grams of protein Is that correct even for someone that weighs as much as I do and trying to cut bodyfat? Because that would be 46 grams of protein and 92 grams of the dextrose, wouldn't that be extremely sweet or is that why I see some people using half dextrose, half maltodextrin? Is 5 grams of creatine a day enough? For someone trying to lose bodyfat, will creatine hinder that? Should I also use the PWO shake after cardio or is there something better for that? Still use creatine on non non-lift days?
Creatine will not hinder weightloss. And you can mix it w/ your protein. It helps me keep muscle mass when I'm eating a hypocaloric diet, and I find it very useful. I'm new to the whole dextrose thing, but from what I've read, it's somewhat unnecessary and anyway you can just take creatine plain in water and it is utilized fine. And if you're trying to cut calories, there's no reason to add something like that, at least in my mind. And yes, use creatine on non-lift days. 5 grams should be fine. Some people use a bit more, though I think 5 is kind of the accepted amount. Hope that answers at least some of your questions, you might want to read over the faqs again and some of Berardi's articles
awesome, thanks. will do, but since i already have this dextrose, is it possible to just use less, or does it just not work that way? sorry for being a noob:redface:
i too have been looking to lose fat as my #1goal recently,and have had good progress by replacing my post-wo shake with a peri-wo shake (meaning i drink it throughout the course of lifting instead of afterwards). an hour after completing training, i eat a whole food meal. you might want to try that, and see how you respond. i use 60 grams of gatorade, 30 grams protein, 5 grams creatine, and 5 grams BCAA. this hasnt slowed fat loss at all for me, and i have plenty of energy during training. I dont have any science to back it up though, only my personal experience.
This is exactly how I approach my workout nutrition. There's no need to complicate things, a peri workout drink will work just fine.
First of all, it's fine to mix all three things together. Now as far as the amount of grams of carbs/protein you put into your shake, it is as follows. Most of us round here follow the advice of a guy named John Berardi (www.johnberardi.com) who's a nutrition expert amongst other things. His old advice was the 0.8/0.4, carb to protein ratio that you mentioned in your post. However, his advice has now changed. The 0.8/0.4 theory was based on PWO drinks. The current advice is to drink a carb/protein shake during your workout. Berardi suggests 30grams carbs/15 grams protein for every hour of training you do. Post workout he just suggests having a normal meal. To be honest, I sometimes do both. I only heard about Berardi's current theory not long ago so I'm still playing around with it and seeing what works for me. Dextrose is fine also, although I favour maltodextrin (purely because of taste). I'd have a look at Berardi's website, it's full of information regarding nutrition. We also had a thread similar to this not long ago which goes into good detail. http://www.sherdog.net/forums/showthread.php?t=749355&page=2
Some of you shouldn't be giving advice. Sure peri is good as is pre, but don't go and just drop the PWO. That is flat out unwise to do. As for the dextrose, and already having it, save it for the kool aid this summer.
you're obviously referring to my post. i clearly stated my goals and results, and said i had no science to back it up, only personal experience. and using the dextrose anytime outside of the workout, or directly after, would be "flat out unwise to do".
