dantheman144

currently taking body fortress whey pre and post workout
and body fortress monohydrate creatine pre workout
also take multi vitamin ,fish oil , glutamine

all are running out so i just wondered what people recommend. i realise the body fortress stuff isnt all that good and as im training quite hard wanna get the best i can really

i try to eat correctly but sometimes its hhard so instead of the whey i was gonna go for MRP thus getting some carbs and other stuff in too. is that a good idea? saw this stuff which has 48 g protein per scoop
Atlas Leanmass MRP 5kg

as for creatine i thought about cellmass but seems most people dont rate it
so not sure about what to go for there, any recs?

what about noxplode? although i dont drink coffee so was thinking it might mess me up lol.

was gonna ditch the glutamine and stick to the vitamins and fish oil

thoughts? cheers everyone

workingatit43

Creatine mono would be fine. Many people say Glutamine is useless. Good luck bro.

Built

Any protein powder you like the taste of is fine.
Creatine monohydrate - get any plain, unflavoured micronized crystals.
Get some dextrose (sometimes sold as "corn sugar", for winemaking) and add this to the whey and creatine.
No need for MRP. You want more calories? Toss a shot of olive oil into your shake with the whey and the dex.

Fish oil - 10g or more a day is a very good idea.
Multivitamin - cheap insurance.

NOXPLODE, glutamine - waste of cash

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david100proof

I like Gaspari Size-on

dantheman144

cheers everyone

what about creatine ethyl ester, read some things about that which seem positive

dantheman144

whats the benefit of micronised crystals?
dextrose just gives you simple carbs doesnt it? how does it benefit
the MRP was cos i just dont have time to eat 6 meals a day so i thought a couple of these would be uselful to replace my whey shakes as they have more calories , nutrients etc

as for the fish oil ones i have say 1000mg not sure if thats 1g or 10g . how does fish oil help?
cheers built

ps having some good benefits with the workout you helped me with a couple of months ago. put on 5 kg in first month, and its not like im a stick insect as im 115kg now .second month not put any on so im thinking its my diet.

will prob be changing my routine again so will prob come knocking on your door again lol

Berto

Hey guys!

1. Micronized crystals mix best with water. The bodybuilders I talk to like anything made from Creapure (Prolab, Optimum Nutrition, Universal Nutrition). Myself, I have serious problems when I ingest too much Creatine Monohydrate, so I take kre-alkalyn instead.

2. Dextrose, or d-glucose, is also known as corn sugar. It is 70-80% as sweet as table sugar (sucrose). Dextrose is absorbed and utilized quickly, providing a rapid energy source. Dextrose is a high GI (glycemic index), quickly-absorbed simple carbohydrate. Dextrose is used by bodybuilders and athletes to induce an insulin spike and replace glycogen in muscle cells lost during training.

Take your carbs immediately post-workout to restore your glycogen stores. Also a good time to throw in creatine and BCAAs. Then, about 20-30 minutes later, slam a whey shake. Then your next meal an hour later. That's how I like to time it.

I personally like to use waxy maize instead of dextrose. It has a higher GI, meaning it avoids all digestion in the stomach, and gets right into your bloodstream through the small intestine. Theoretically, this is supposed to "drive" the creatine and BCAAs into your bloodstream quicker as well.

3. 1000mg = 1g. More important than just taking generic fish oil is getting in DHA and ALA, the essential fatty acids. There are a bajillion studies on them at Omega-3 fatty acids and Omega-6 fatty acids

Fats from the fish oils are slow-digesting, I take them before bed, out of the freezer (less fish burps using these 2 methods!)... many people I know intersperse them throughout the day.

Keep up the good work!

Built

Actually, it's lower than dextrosethat's not entirely true eitherI think what you mean is that waxy maize had a higher molecular weight than dextrose, meaning it is hypotonic (has a lower osmolality than blood) and is therefore transported very quickly through the stomach (no bloating) and into the small intestine, where it is rapidly taken up into the blood stream.

DHA can be synthesized by the body, by the (extremely inefficient) conversion of the essential ALA through the enzyme delta-6-desaturase into EPA and then DHA. Because of this, DHA is technically not an essential EFA, although I agree wholeheartedly that because our own conversion of ALA to the usable form is so lousy, supplementing with EPA and DHA is of tremendous importance to human health. I take 10g of generic fish oil to serve this function, providing me with 3g combined EPA/DHA - the upper limit the ULTRA conservative American Heart Association considers safe to take without a doctor's supervision.

Omega-6 of course is plentiful in a typical BB diet. Most of us only need to concern ourselves with Omega-3.

All fats tend to digest more slowly than proteins or carbohydrates.

Polyunsaturates oxidize rapidly, and therefore tend to be burned before they are stored. Fats which do this tend to be better at promoting satiety than fats that do not so readily oxidize, such as many saturated fats. Those are stored before they are burned, and this affects postprandial satiety. I don't know if this is what you mean or not.

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dantheman144

cheers guys

i understood most of that lol

Berto

Apologies there Built, you're 100% right. I don't know where my head was, I knew all that stuff! But I still stand by my decision to use waxy + BCAAs + 1/2 of my creatine immediately post-workout though.

Built

See, you didn't consider the possibility that a sufficiently pedantic geek might be looking for a way to blow off PAID work by spelling out the difference between GI and osmolality.

Sucker.

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urbanski

you said pedantic