oops my bad. I'll rectify it, i was looking to get the proper symbol so i ended up with a 1 rather than an " l " that would might resemble something else.

hey dudes
i've googled enough but could not find the best answer to this

im aware of the basic functions of l-glutamine and creatine, but when's the best time to take them and how?

i've read in sites including bb.com by big cat and shaun lebrun

for creatine, i've read that if your goal is strength during training, one should take it pre-workout whereas muscle mass as a goal requires taking it post workout...but i've read somewhere that it should also be consumed upon rising and/or before bedtime

as for glutamine, some say that it should be consumed upon waking up, before bed and post workout

my question is, lets say after workout we wanna consume whey protein due to the muscles in the anabolic state
so we consume whey + glutamine + creatine?
or?

and like upon waking up, usually i take casein or whey
so whey/casein + glutamine + creatine or?

they also talk on insulin spikes like taking creatine/glutamine efficiently with simple carbs drinks like fruit juice etc
are stuffs like ribena and sunkist sufficient?

This post has been edited by gtoforce: Aug 22 2009, 10:37 PM

I'd just take them all in one shake. Saves the hassle of consuming more than one thing. You can use glucolin, if I'm not mistaken.

What I've gathered from reading here and there concerning creatine is this:


1) There are 2 phases; the loading phase and the after-loading phase.

2) The loading phase lasts for 5 to 7 days during which you consume about 20 g of creatine in a day.

3) During the loading phase, there are 2 ways of consuming creatine; 4 servings of 5g or 2 servings of 10g (I prefer to consume 10g first thing in the morning with glucolin and then another 10g post workout also with glucolin)

4) Upon completion of your loading phase, take 10g of creatine everyday (On workout days, take it post workout. On non-workout days, first thing in the morning)

5) I would do this for 2 months and then stop for a month and then continue with the loading phase once more and the cycle goes on and on.

6) Consumption of creatine with fast-acting carbs is essential to cause an insulin spike so that the creatine would be quickly carried to your muscles.

7) About 30 minutes after consuming creatine with fast-acting carbs, consume whey (same thing goes for your morning shake).

8) About an hour after that, have your solid meal.


*Some articles recommend taking creatine pre and post workout but I don't know why creatine is needed pre workout so...meh..


** It is also possible to do without the loading phase but research has shown that those who choose to load have better gains (not sure in what sense but it could be strength or lean mass)

Hope this helps a lil'.

This post has been edited by uhuk-uhuk: Aug 22 2009, 11:38 PM

good info bro...would like to add something...

LOL and I thought I was the only person.

http://forum.bodybuilding.com/showthread.php?t=118413261

About the creatine, I just read that your daily amount for creatine is your body weight x 0.1g

Pizzaboy,
Is HCl available OTC in pharmacies?
And what to look out for, when buying HCL?

All this debate about creatine just makes me wonder one simple thing.

How do these researchers/guideline makers know that it's better to take it at that particular time?



I'd think so. Just look for how MG's per capsule. If you've already established your dosage requirement, then you can buy the higher ones like maybe 500-850MG/cap. However, there's a catch. Acid levels will increase with time with HCl. The problem here is if your dosage caps are too high, and your intake requirement now drops from 700-500 you're stuck with 640MG pills....you've 140MG in excess down there. That.....is a definite problem.

This post has been edited by pizzaboy: Aug 23 2009, 10:27 AM

i think mamat big cat in bb.com did a physical test on bb'ers who drank creatine with orange juice at a certain period of time and measured the gains in muscle mass after 8-10 weeks

to sum up uhuk-uhuk's summary, so, to save all the hassle, for creatine cycle, start with the loading phase and later the post loading, and if malas just campur with whey protein or drink whey 30 minutes after taking the creatine (u used glucolin eh? i'd prefer sunquick or ribena)
after loading phase, for non-workout days, drink creatine upon waking up
whereas workout days, drink 10g post workout

then, does the same apply to glutamine? i mean glutamine takde load or post loading phase kan?
and do u think glutamine and creatine consumption could help with fat loss cuz they supposedly help our body to repair and grow muscles

rasanya high-fructose components (e.g. fruit juice) should be avoided because fructose does not elicit a significant insulin response, aite ??

Hey guys, I have a question. Is it ok to do a 10-15 min HIIT session after around 45mins of weightlifting to finish it off? This is because I'm quite busy, and the only times I'm free I carry weights, but I've also been wanting to incorporate HIIT into my program to get rid of the excess fat I'm carrying.

Sorry if this is a stupid question, but I just wanted to find get some outside opinion on this, thanks!

fructose, glucose, sucrose all invoke insulin spikes imho

Fructose nduces a lesser insulin response.
HFCS is not exactly high fructose. It's actually a form of bastardised liquid sugar. (I may have over-dramatised it a bit, LOL!)

This post has been edited by iamyuanwu: Aug 23 2009, 05:35 PM

hmm...i dunno
but here's the article by big cat

http://www.bodybuilding.com/fun/catcrea.htm

There's nothing wrong with this.

What I do is take a protein shake immediately after I finish lifting, then wait for about 10 minutes and start doing cardio. Of course, that leaves you open to the possibility of puking

To those of you who asked about creatine, I strongly recommend you read this article:

http://www.tmuscle.com/free_online_article..._up_on_creatine

Does it mean that if currently i m consuming 2500cals per day which able to mantain my weight, while if i consume hcl and with the same amount of cals ingestion, i m going to gain weight since more cals being absorb by the body?

Just maybe, depending on the current level of stomach acidity that you have. If you're already burning at optimal levels (unlikely) then no increase. If you're not, may happen.

Your fart and burp can actually give an idea of how well your digestion is. IF it smells like your food, only much rotten...that could be an indication of you probably needing to try HCl. G'luck if you want to experiment with it. If you get the "stomach acid burn" feeling, reduce your dosage.

thanks bro...good article tp add things up...

o.O my fart has been classified as "smell like drain" before, not very sure thou coz time to time i will have heart burn when i miss meal or delayed meal. Hehe, may be some oth time hehe.