When to take my protein shakes and creatine

[Hooktender]

Protein timing matters ZERO. One of the biggest myths in fitness/bodybuilding. Creatine has shown more benefit before a workout for the lifts directly. However, for appearance, it doesn't matter when you take that either.

Technically not true, but also true at the same time. Taking the protein within the 30-45 mins is not going to inject/supercharge your muscles with protein and give you massive gains. The idea is to take advantage of the insulin sensitivity spike and to replenish cards as fast as possible. Avoiding muscle catabolism is always a good idea.

The hard rule is that your pre and post workout meals/shakes should never be separated by more than 3-4 hours. There have been countless studies for and against the anabolic window.

tl;dr: It's not 100% imperative that you consume 400g of protein with 29:59 minutes but it does generally help.

[fratpartybro]

1st rule: Wheyprotein in the morning since you havent had protein for hours while you slept and wheyprotein digests fastest.

2nd rule: Half a serving of creatine before workout and the other half after (Also wheyprotein b4 and whey after with the creatine)

3rd rule: Eat protein every 3-4 hours approx 30g per time. You can digest 9g protein per hours thus 30-35g will last 3-4 hours

4th rule: Simple sugars after workout with whey and creatine as well as in morning

5th rule: 1g of protein per lb of bodyweight (unless waaay overweight). Thus I take 240g per day

6th rule: 5g of creatine a day. Don't have to cycle.

[Hooktender]

1st rule: Wheyprotein in the morning since you havent had protein for hours while you slept and wheyprotein digests fastest.

2nd rule: Half a serving of creatine before workout and the other half after (Also wheyprotein b4 and whey after with the creatine)

3rd rule: Eat protein every 3-4 hours approx 30g per time. You can digest 9g protein per hours thus 30-35g will last 3-4 hours

4th rule: Simple sugars after workout with whey and creatine as well as in morning

5th rule: 1g of protein per lb of bodyweight (unless waaay overweight). Thus I take 240g per day

6th rule: 5g of creatine a day. Don't have to cycle.

These are good simple rules to live by. Depending on your needs you can bump it up to 1.5-1.8 grams per lb but for 90% of the population just follow these six rules.

Frat have you read the study that claims as long as young remain protein saturate and non catabolic it doesn't matter what type of protein you consume? Was an interesting read.