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Old 08-29-2008, 05:28 PM
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Default NooB Creatine questions

Ok, I read the Creatine FAQ..

Still have some questions (please don't bite my head off.. LOL)

I'm trying to follow the 40-30-30 "diet", which recommends staying away from high glycemic index foods, so that your insulin doesn't spike, which in turn causes your body to metabolize energy from what you eat, rather than from your own fat stores..

Or that if you DO eat something up there on the gycemic index, like a banana, make sure you eat alot of protein along with it (like whey protein) to balance it out..

Now, this may be a bunch of hooey, but let's just say it's true..

I'm reading that you have to eat Creatine with a high glycemic food, like orange juice, and that after a work-out you should eat the same..

Is this strictly neccesary?

Is Creatine incompatible with a 40-30-30 "diet"? (not a "diet", just what you eat)..

I workout every other day..

Do I have to work-out EVERY day to get the most out of Creatine supplementation?

Thanks!
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Old 08-29-2008, 06:11 PM
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You're a little confused. Bananas are a med-low GI food. I eat about a dozen a week. If you do eat a high GI carb, then you might want to add some fat (instead of protein) to slow digestion & the associated insulin spike. Post workout, it will probably be a good idea to have a high GI carb (in your PWO shake). You'll want a 4:1 or 3:1 ratio of carbs to protein. WMS, dextrose, maltodextrin, etc are all good choices. In a pinch, I'll stop by Wendy's & get a small Frosty. It's not the BEST choice though because you want a low fat PWO shake. For creatine monohydrate to be absorbed, it needs a carrier molecule (glucose) to take it into the blood stream. Fruit juices will work, but the optimal dose of carbs for uptake is +35g. Because of this, the best & easiest time to take creatine will be PWO since you're already getting those carbs in.

Quote:
Do I have to work-out EVERY day to get the most out of Creatine supplementation?
That's a bad question. Every other day is a good pattern.
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Old 08-29-2008, 06:22 PM
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Quote:
You're a little confused. Bananas are a med-low GI food.
Huh..

Has it in this book:

http://www.alibris.com/booksearch?qw...*listing*cover

As being high..

And yes, there are fats included as well, like peanut butter, or walnuts..

For example, one 40-30-30 diet approved shake that I take post work-out (or anytime) is

1 cup of millk, 2 tbsp of organic peanut butter, 2 tbsp of cocoa powder, 20g of whey protein powder, and a tbsp of FRUCTOSE.

I can have bananas, too..

Like with this shake:

30g of whey protein, 1 banana, 2 tbsp of peanut butter, 1 cup of milk

But you catch my drift, I take it..

So IS it impossible to try and adhere to 40-30-30 dieting?

Should I be working out everyday?
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Old 08-29-2008, 07:18 PM
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not impossible at all...i come close to it everyday....you don't have to do 40-30-30 at every meal....just total on the day.

i would not work out everyday....body likes rest.
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Old 08-29-2008, 08:49 PM
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Yeah, like I say, I work out every 2nd day, so that's good news..
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Old 08-29-2008, 08:52 PM
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Shhot..

How do I edit posts?

Don't see the option..

What I meant to add:

Quote:
you don't have to do 40-30-30 at every meal....just total on the day
I can't see how that's possible, though..

If you have an unbalanced meal, heavy on the carbs, say, you're going to spike, and then the bad thing happens (body goes for the ready to use energy, ie. food, rather than stored fat)..
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Old 08-29-2008, 11:37 PM
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Your body is insulin sensitive. It is also sensitive to the stimulus received around exercise. You should NOT eat the same thing around EVERY meal. That wouldn't make any sense at all. (you can edit posts after you have posted 50 times) You need to have high GI carbs around exercise....the rest of your meals will be better off if they're balanced. Nutrient timing is very important.

EDIT: I don't know where I was going with this paragraph...so I deleted it.

You should NOT be having peanut butter in a shake around your workout. That fat will slow the digestion of your protein & carbs at a bad time.

Last edited by Ross86; 08-30-2008 at 05:31 AM.
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Old 08-30-2008, 05:47 AM
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Me personally...I don't like to work out in the evenings because of nutrient timing. It probably doesn't make a whole lot of difference, but I'll explain why. If I work out in the evening, then the odds are that I'll only get in a meal or two after my workout.

An ideal situation (which happens more frequently) is where I'll work out in the morning. I'll eat a meal or two beforehand. After that, I'm able to spend the rest of the day eating for recovery & then growth whereas if I had lifted in the evening, then I would be going into a catabolic state soon afterward (also known as sleep). I'll have a carb/protein drink PWO & then have a very high protein (& low fat) meal immediately afterward. I think that the first PWO meal is the one where your body can use the most protein. I'll successively ramp down protein consumption each meal from around 60g to 30g. At every meal, I try to take in a minimum amount of protein because my body is growing all day. There isn't a lot of point in trying to hit EXACT numbers like that IMO. Just make sure to provide your body with what it needs & you'll be fine. Hopefully that clarified maconutrient differentiation between meals. It's all about necessity. And if you don't care about nitpicking, then don't. You and I both know a lot of lean &/or muscular people that have never heard of the GI or insulin.

Insulin is a pretty cool hormone. You want your insulin levels steady. Following a low GI diet will do that for you. Exercise will elevate insulin levels. Obviously, exercise isn't going to cause you to store fat. (not directly) Insulin is a very important hormone. You should be worried about how your body is going to store these high GI carbs that you would take in PWO. As long as you take in a reasonable amount & the correct stimulus is there, then your body should store these as muscle glycogen. Think of carbs in your PWO shake as "priming the anabolic pump". I believe that's how John Ivy refers to it. It's setting the stage for growth...it's very important. It increases nutrient uptake, prevents catabolism, prevents gluconeogenesis, etc.
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Old 08-30-2008, 07:32 AM
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Quote:
You need to have high GI carbs around exercise..
Before, after? Both?

Quote:
You should NOT be having peanut butter in a shake around your workout. That fat will slow the digestion of your protein & carbs at a bad time
Can you give me some good shake recipes for before and after workouts, then?

Quote:
Insulin is a pretty cool hormone. You want your insulin levels steady.
Aye, exactly.. That's why I don't get what you say about having UNbalanced meals, which will affect insulin levels negatively each and every meal..

Grrrr.... :(

Sorry, just trying to wrap my head around this..

Any recommended reading links you could provide?

(stickies? Books?)

Thanks!
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