T Nation

When to Take Protein/Creatine Shakes?


#1

So I bought some Whey Protein and Nitrate Creatine to combine with my workouts because I heard they are both great for recovery and mass growth.

The question is should I be taking both, should I take it everyday (even on rest days), how much should I be taking, and when should I be taking it (before workouts, after workouts, or both).


#2

You should be taking both. You should take them every day. You should take 5.5 g of creatine and 47.8 g of whey, and you should take them 37 min after your workout.


#3

Cool, thanks for the quick response.

Cant I ask how you came up with such a precise calculation. Those arnt just any old numbers it looks like.


#4

Gold.


#5

I take 5 grams of creatine with breakfast. Creatine monohydrate, cheapest kind, you don't need anything better.

Whey is food. Take some before, during and/or after training. Myself, I usually take 50 grams of whey with 50 grams of maltodextrin during my training sessions.


#6

In another thread, you said you were trying to put on size. With that in mind, I'd have the creatine with whey and juice 20 or 30 minutes before you lift. On days you don't lift, have it with breakfast. Have another scoop of protein during your training session.

Outside of training, try to have a total of two or three scoops of whey throughout the day, either with meals or between meals in a big shake with other ingredients (juice/milk, fruit, peanut butter, etc. Aim for around 300-500 calories per shake).

Do that, in addition to three good, solid meals every day, and you should be on your way. These articles should give you some other ideas about designing the rest of your nutrition:
http://www.T-Nation.com/free_online_article/sports_body_training_performance_nutrition/the_antiskinny_fat_manifesto
http://www.T-Nation.com/free_online_article/sports_body_training_performance_interviews/roundtable_the_cure_for_skinny


#7

Thats some good info Chris, thanks. I'm currently mixing the Creatine with Gatorade and the Whey with about 24oz of whole milk. I've been on a routine for about a week and a half now and I have taken Whey before and after workout but not during. I'll try that out instead of after.