Questions: creatine,dextrose and whey protine

SideSteel wrote: »

Whey protein: timing isn't massively important here but it's likely a good idea to get in 3-5 doses of protein whether that's through food or whey throughout the day.

There may be a small benefit to getting some protein within a couple hours of working out, before and after. However the benefit is likely small compared to total protein intake.


Creatine: 3-5g daily, no need to load, no need to time it.


Dextrose: I generally wouldn't bother unless you're looking to add extra calories and you'd rather use dextrose than other carbs

I would add to @SideSteel 's comments that whey and dextrose (or whatever other carb delivery of your choosing, i.e..Gatorade, Tang, etc...) might be beneficial if training/football is putting high glycolytic demands on your body during that training and or event and if need or want, protein to cover daily needs. Based on your stats, it did not sound like added calories was a concern, and if anything, maybe wanted.

chrriis971 wrote: »

cajuntank wrote: »

SideSteel wrote: »

Whey protein: timing isn't massively important here but it's likely a good idea to get in 3-5 doses of protein whether that's through food or whey throughout the day.

There may be a small benefit to getting some protein within a couple hours of working out, before and after. However the benefit is likely small compared to total protein intake.


Creatine: 3-5g daily, no need to load, no need to time it.


Dextrose: I generally wouldn't bother unless you're looking to add extra calories and you'd rather use dextrose than other carbs

I would add to @SideSteel 's comments that whey and dextrose (or whatever other carb delivery of your choosing, i.e..Gatorade, Tang, etc...) might be beneficial if training/football is putting high glycolytic demands on your body during that training and or event and if need or want, protein to cover daily needs. Based on your stats, it did not sound like added calories was a concern, and if anything, maybe wanted.

Hi there I am looking to put on weight in the form of muscle obviously I will put fat on at the same time. I am fairly skinny and for the benefit of my football I want to get bigger. I am currently in 3,600 odd kcals a day to gain weight. So when should I take dextrose after a high intensity workout

Again, the typical use of those carb sources are for fast delivery due to extended glycolytic training/performance events that you need to maintain energy to keep training/competing or you are training multiple times a day and eating your carbs to replace glycogen stores are problematic. That's not to say you can't use them for added calories, but I typically like and enjoy eating my calories over drinking my calories. If your goal is to gain weight and you find that you are having problems eating enough to make this happen, then by all means, drink your calories, if that's what it takes to meet your goals. Just to add, if you are eating whole foods which give you your minimum amounts of needed vitamins, minerals, fiber, etc..., don't be scared to get those additional calories for so called "unclean" foods that you might enjoy (i.e... Pizza, burgers, etc...).

Basically what I getting at is, carbs are carbs. The body does not care if the carbs came from sweet potatoes, rice, a Wendy's Frosty, or McDonald's Cheesburger. There are health benefits (vitamins, minerals, fiber, etc...) comparatively, so again, try to get most of your food from those "cleaner" options, but when it comes to the actual carbs needed for energy, it does not matter. The dextrose carb source or equivalents, just make it easier/faster since it's not sitting on stomach for digestion...so one way to think about it, if I'm playing football, I can get quick energy from a cup of Gatorade and keep going. If I was to eat enough food for same amount of carbs and go back out and play, the energy would not be immediate (due to it needs to digest) and I would probably "up-chuck" in the middle of the field

Sorry if I rambled a little bit.

chrriis971 wrote: »

cajuntank wrote: »

chrriis971 wrote: »

cajuntank wrote: »

SideSteel wrote: »

Whey protein: timing isn't massively important here but it's likely a good idea to get in 3-5 doses of protein whether that's through food or whey throughout the day.

There may be a small benefit to getting some protein within a couple hours of working out, before and after. However the benefit is likely small compared to total protein intake.


Creatine: 3-5g daily, no need to load, no need to time it.


Dextrose: I generally wouldn't bother unless you're looking to add extra calories and you'd rather use dextrose than other carbs

I would add to @SideSteel 's comments that whey and dextrose (or whatever other carb delivery of your choosing, i.e..Gatorade, Tang, etc...) might be beneficial if training/football is putting high glycolytic demands on your body during that training and or event and if need or want, protein to cover daily needs. Based on your stats, it did not sound like added calories was a concern, and if anything, maybe wanted.

Hi there I am looking to put on weight in the form of muscle obviously I will put fat on at the same time. I am fairly skinny and for the benefit of my football I want to get bigger. I am currently in 3,600 odd kcals a day to gain weight. So when should I take dextrose after a high intensity workout

Again, the typical use of those carb sources are for fast delivery due to extended glycolytic training/performance events that you need to maintain energy to keep training/competing or you are training multiple times a day and eating your carbs to replace glycogen stores are problematic. That's not to say you can't use them for added calories, but I typically like and enjoy eating my calories over drinking my calories. If your goal is to gain weight and you find that you are having problems eating enough to make this happen, then by all means, drink your calories, if that's what it takes to meet your goals. Just to add, if you are eating whole foods which give you your minimum amounts of needed vitamins, minerals, fiber, etc..., don't be scared to get those additional calories for so called "unclean" foods that you might enjoy (i.e... Pizza, burgers, etc...).

Basically what I getting at is, carbs are carbs. The body does not care if the carbs came from sweet potatoes, rice, a Wendy's Frosty, or McDonald's Cheesburger. There are health benefits (vitamins, minerals, fiber, etc...) comparatively, so again, try to get most of your food from those "cleaner" options, but when it comes to the actual carbs needed for energy, it does not matter. The dextrose carb source or equivalents, just make it easier/faster since it's not sitting on stomach for digestion...so one way to think about it, if I'm playing football, I can get quick energy from a cup of Gatorade and keep going. If I was to eat enough food for same amount of carbs and go back out and play, the energy would not be immediate (due to it needs to digest) and I would probably "up-chuck" in the middle of the field

Sorry if I rambled a little bit.

cajuntank wrote: »

chrriis971 wrote: »

cajuntank wrote: »

SideSteel wrote: »

Whey protein: timing isn't massively important here but it's likely a good idea to get in 3-5 doses of protein whether that's through food or whey throughout the day.

There may be a small benefit to getting some protein within a couple hours of working out, before and after. However the benefit is likely small compared to total protein intake.


Creatine: 3-5g daily, no need to load, no need to time it.


Dextrose: I generally wouldn't bother unless you're looking to add extra calories and you'd rather use dextrose than other carbs

I would add to @SideSteel 's comments that whey and dextrose (or whatever other carb delivery of your choosing, i.e..Gatorade, Tang, etc...) might be beneficial if training/football is putting high glycolytic demands on your body during that training and or event and if need or want, protein to cover daily needs. Based on your stats, it did not sound like added calories was a concern, and if anything, maybe wanted.

Hi there I am looking to put on weight in the form of muscle obviously I will put fat on at the same time. I am fairly skinny and for the benefit of my football I want to get bigger. I am currently in 3,600 odd kcals a day to gain weight. So when should I take dextrose after a high intensity workout

Again, the typical use of those carb sources are for fast delivery due to extended glycolytic training/performance events that you need to maintain energy to keep training/competing or you are training multiple times a day and eating your carbs to replace glycogen stores are problematic. That's not to say you can't use them for added calories, but I typically like and enjoy eating my calories over drinking my calories. If your goal is to gain weight and you find that you are having problems eating enough to make this happen, then by all means, drink your calories, if that's what it takes to meet your goals. Just to add, if you are eating whole foods which give you your minimum amounts of needed vitamins, minerals, fiber, etc..., don't be scared to get those additional calories for so called "unclean" foods that you might enjoy (i.e... Pizza, burgers, etc...).

Basically what I getting at is, carbs are carbs. The body does not care if the carbs came from sweet potatoes, rice, a Wendy's Frosty, or McDonald's Cheesburger. There are health benefits (vitamins, minerals, fiber, etc...) comparatively, so again, try to get most of your food from those "cleaner" options, but when it comes to the actual carbs needed for energy, it does not matter. The dextrose carb source or equivalents, just make it easier/faster since it's not sitting on stomach for digestion...so one way to think about it, if I'm playing football, I can get quick energy from a cup of Gatorade and keep going. If I was to eat enough food for same amount of carbs and go back out and play, the energy would not be immediate (due to it needs to digest) and I would probably "up-chuck" in the middle of the field

Sorry if I rambled a little bit.

Thank you very much great discription one quick question though I understand that for body building etc it's okay to eat unclean foods chocolate ice cream but will it not slow me down ??? I need to get quicker,run for longer basically I need to become fitter and more muscle can I eat unclean foods I am a semi professional looking to break into the game professionally and I have a few trials in the next month regards

From a training standpoint specifically for football, I cannot offer you any insightful information, I will leave that to someone with more experience to offer advice or opinion on that matter.

If your goal is to put on muscle of any significance, then you will have to gain weight. There are trade-offs that have to take place as you cannot have two number 1 goals. However you want to look at it, law of Economics, supply and demand, etc... Whatever resources you provide for your #1 goal will be resources not given to your #2 goal (the #2 goal might have to "take a back seat") and whatever resources given to your #2 goal might impede achieving your #1 goal as quickly.

Will following a caloric surplus to gain weight cause you to gain fat as well? Absolutely and unfortunately, the proportion of fat gained will be greater than that of muscle gained (unless you have the genetics of a god or some "medical assistance"); however the inverse of true. In a caloric deficit, assuming the deficit isn't crazy large, you will lose fat faster than losing muscle (and with proper nutrition and training, might maintain or even encounter a small net increase).

Will that added weight "slow you down"? Possibly...unless you increase your speed and power at the same rate as weight gain, but again, there probably will be a trade off till you can shift your goals and lose the fat by going into a caloric deficit...but now, you will have added muscle as a reward.

It basically boils down to goals. You have to decide what your goals are and in what priority with the understanding that you cannot have two #1 goals and that there will be concessions that have to be made by having more than 1 goal.