Creatine+Protein+Glutamine stack? - Ausbb

04-01-2010, 05:05 PM

Hi there, new to the forum, wondering if anyone could help me or relate to my query.
Currently on a Protein+Glutamine stack.
Protein shake before breakfast.....Glutamine immediately post workout, then anotha protein shake immediately after glutamine.
Now the question is how do you fit your creatine intake into here???
Because i was told its best to take creatine immediately post workout.

Any info would be greatly appreciated.
Thanks in advance.

Kyle Aaron · 04-01-2010, 06:20 PM

Just eat good food, mate.

If you already spent your money on the stuff and can't sell it, make a protein drink with a couple of scoops, drink half immediately before and half immediately after the workout. For the creatine, follow the directions on the side of the thing about loading up, then regular consumption, then deloading.

azza · 04-01-2010, 07:23 PM

After your workout a proven method and the fastest absorption rate is creatine mixed with grape juice, add the glutamine as well. There is new studys now of drinking your creatine, amino acids etc during your workout or half way through it. You could make up say 750-1ltr of either a flavoured amino drink and add the glutamine and creatine and use this to sip during then scull the remainder when finshed. Have a protein drink 25-40 grams protein 30 minutes later. Creatine and protein generally shouldnt be mixed. This method gives the insulin spike and uptake into your muscles. Follow this up with whole food within a hour/hour and a half. I have made very good gains by regulating the timing of supplements not the amount of supplements.

AZZA

04-01-2010, 10:21 PM

hmm im taking all your answers into consideration.
l-glutamine seems to work for me...ive had great results with my l-glutamine/protein stack.
found that i needed to change it up a lil, so now im trying to add creatine into the mixture..
so the glutamine mixes with the creatine and are taken at the same time since they both should be taken post workout??? with grape juice of course.
then a protein shake half hour after since the creatine/glutamine has digested?

NPR · 07-01-2010, 01:18 PM

Stop looking to get improvement out of a bottle or powder.

Eat 6 meals a day with lots of protein + veggies, take a protein shake after training, take 5 fish oil tabs morning and night.

Thats all you need when coupled with hard training.

Shrek · 07-01-2010, 01:37 PM

If he wants to use supplements, let him, he has asked for advise on how best to use them.

It's a supplement forum for supplement related questions. If you can't advise on how to use a supp stay out of the thread.
Protein Powders and creatine definatley have a place in BB and can assist. It's not always just about food and squats.

I'm on my rags today.

NPR · 07-01-2010, 02:18 PM

Ok.

Protein needs to be taken no later than every 3 hours, if you cant use whole food use a powder. Multiply you're bodyweight by 4 that is how many grams of protein you should have per day. Divide this by 6, this is how much protein should be in you're shakes. Add dextrose or waxie maize to your PWO shake to spike insulin.

Glutamine should be taken in much larger doses than reccomened. I think most say 5g per day. I have been taking 15 each morning and another 10 PWO. Is is doing anything for me? I have no idea. Pollinquin raves about it in high doses and my lifts this week have been great, this might be the few thousand exra calories per day though.

Creatine. Load with 40g per day for the first week, split this up into 4x10g serves. Take 10-15g per day once loaded. Take each serve in a glass of ribena, again for th insulin spike. I found this stuff would make me stronger for a week or two then would drop off. I feel cycling is required but have not experimented enough to perfect a cycle.

Shrek · 07-01-2010, 02:40 PM

Wonderful.

Pusha do as NPR suggests.

07-01-2010, 04:34 PM

wow....haha
with the protein, of course i depend mainly on foods, but its not guna hurt to have the extra edge...we all know supplements only add a small percentage to ur gains.

my glutamine states only 1/3 teaspoon....so u think i should be upping it to say a heaped teaspoon???

isnt 40g loading a bit much for creatine?? prolly piss out some of that?
im on the dymatize micro, and pretty much told by alot of ppl 30g MAX loading....and of course it depends on ur bodyweight.

all in all NPR u really sound like u know what your talkin about !

Shrek · 07-01-2010, 04:37 PM

You can load with 30gms if you wish and then maintain on 5-10gms per day.

04-01-2010, 05:05 PM	#1 (permalink)
Pusha Guest Posts: n/a	Creatine+Protein+Glutamine stack? Hi there, new to the forum, wondering if anyone could help me or relate to my query. Currently on a Protein+Glutamine stack. Protein shake before breakfast.....Glutamine immediately post workout, then anotha protein shake immediately after glutamine. Now the question is how do you fit your creatine intake into here??? Because i was told its best to take creatine immediately post workout. Any info would be greatly appreciated. Thanks in advance.

04-01-2010, 06:20 PM	#2 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Just eat good food, mate. If you already spent your money on the stuff and can't sell it, make a protein drink with a couple of scoops, drink half immediately before and half immediately after the workout. For the creatine, follow the directions on the side of the thing about loading up, then regular consumption, then deloading. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

04-01-2010, 07:23 PM	#3 (permalink)
azza Super Member Join Date: Feb 2009 Gender: Posts: 525	After your workout a proven method and the fastest absorption rate is creatine mixed with grape juice, add the glutamine as well. There is new studys now of drinking your creatine, amino acids etc during your workout or half way through it. You could make up say 750-1ltr of either a flavoured amino drink and add the glutamine and creatine and use this to sip during then scull the remainder when finshed. Have a protein drink 25-40 grams protein 30 minutes later. Creatine and protein generally shouldnt be mixed. This method gives the insulin spike and uptake into your muscles. Follow this up with whole food within a hour/hour and a half. I have made very good gains by regulating the timing of supplements not the amount of supplements. AZZA __________________ "I'm jacked up on Mountain Dew and i'll go spider monkey on your ass"

07-01-2010, 01:18 PM	#5 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	Stop looking to get improvement out of a bottle or powder. Eat 6 meals a day with lots of protein + veggies, take a protein shake after training, take 5 fish oil tabs morning and night. Thats all you need when coupled with hard training. __________________ Bigger Faster Stronger

07-01-2010, 02:18 PM	#7 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	Ok. Protein needs to be taken no later than every 3 hours, if you cant use whole food use a powder. Multiply you're bodyweight by 4 that is how many grams of protein you should have per day. Divide this by 6, this is how much protein should be in you're shakes. Add dextrose or waxie maize to your PWO shake to spike insulin. Glutamine should be taken in much larger doses than reccomened. I think most say 5g per day. I have been taking 15 each morning and another 10 PWO. Is is doing anything for me? I have no idea. Pollinquin raves about it in high doses and my lifts this week have been great, this might be the few thousand exra calories per day though. Creatine. Load with 40g per day for the first week, split this up into 4x10g serves. Take 10-15g per day once loaded. Take each serve in a glass of ribena, again for th insulin spike. I found this stuff would make me stronger for a week or two then would drop off. I feel cycling is required but have not experimented enough to perfect a cycle. __________________ Bigger Faster Stronger

04-01-2010, 10:21 PM	#4 (permalink)
Pusha Guest Posts: n/a	hmm im taking all your answers into consideration. l-glutamine seems to work for me...ive had great results with my l-glutamine/protein stack. found that i needed to change it up a lil, so now im trying to add creatine into the mixture.. so the glutamine mixes with the creatine and are taken at the same time since they both should be taken post workout??? with grape juice of course. then a protein shake half hour after since the creatine/glutamine has digested?

07-01-2010, 04:34 PM	#9 (permalink)
Pusha Guest Posts: n/a	wow....haha with the protein, of course i depend mainly on foods, but its not guna hurt to have the extra edge...we all know supplements only add a small percentage to ur gains. my glutamine states only 1/3 teaspoon....so u think i should be upping it to say a heaped teaspoon??? isnt 40g loading a bit much for creatine?? prolly piss out some of that? im on the dymatize micro, and pretty much told by alot of ppl 30g MAX loading....and of course it depends on ur bodyweight. all in all NPR u really sound like u know what your talkin about !