John W

Anybody eating protein bars out their? I've been eating EAS bars and also mixing up some of their powdered protein and milk. I'll have about two portions a day. Anything wrong with that? SHould I have more than that? Is there a better product?

Also, what about creatine? Should I try that?

B10Cycle

You'll probably pack on a few pounds of muscle if you're riding a lot. I don't really see any problems with it. If you do decide to use creatine you have to drink a ton of water or else you'll get kidney stones. I have a few friends who use it for football to just get bigger and bulkier and stronger, I don't think that it would really be advantageous for cycling though.

jerome

i wouldn't mess with creatine. i used it for a little under a year when i was heavy into lifting about 3 years ago and i still have to drink a ton of water just to stay hydrated even when i'm not exercising.

MattE30

I'm curious....is there any long term research on creatine and its side effects? I hear lots of things like it ruins your kidneys and such, but is there any concrete facts yet?

B10Cycle

I've heard from numerous sources that it causes you to develop kidney stones. Anything with excess protein (an extreme excess) can force your kidneys to try and absorb the protein your muscles can not and this prompts kidney stone development. That's part of the having to drink a ton of water with creatine thing also. Not just b/c you'll be dehydrated, but b/c it helps to flush out your kidneys.

RedHairedScot

Protein good, creatine bad, at least for cyclists. Irrelevant of kidneys, etc., creatine tends to add water to your musculature -- cell volumization. In a sport where people spend an extra $100 to shave a few grams off the weight of their brakes, creatine's a losing proposition.

SSP

FWIW, protein bars are outrageously expensive when compared to other protein sources. You can get high quality whey protein in bulk for around $25 for 5 lbs, or even less at big box stores like CostCo. A scoop of whey protein in a glass of orange juice makes a tasty and nutritious post-ride recovery drink.

Also, if you want to save some money, never set foot inside a GNC store. The best place I've found on the net for price and speed of delivery is https://www.nutritionexpress.com .

ed073

Creatine is one of the most debated and researched sports supplements in the world......Google it. There's heaps of stuff out there.

John W

Any suggestions on the amount of intake of this type of protein.

ed073

generally, 5gms a day for a 4-6 week cycle. the manufacturers suggest you start with an increased dose "loading" phase, but this is BS to sell more product.

heaped teaspoon in a glass of water/juice 30 minutes prior to your resistance workout and with you main meal on rest days will be enough.

rich007

I used to take Twinlab Mass Fuel, as a recovery post-exercise drink... It's a 2:1 carb-protein mix... I mixed it with skim or soy milk (only two scoops instead of the recommended four for people trying to gain muscle)... During the whole last year I went through three 4-pound containers... Didn't have trouble with gaining any weight, I actually was still losing weight...

I really felt lot better and stronger during my training rides... It contains creatine though, but very minimal dosage (the two scoops would provide you with approx. 0.25 grams)... I hydrated well, during and after exercise, and never experienced problems with de-hydration/kidney stones... Then again, I would never jump on a creatine loading program taking in 5-6 grams a day...

Here is a link describing the product (BTW, I usually get it locally, in a GNC store, for around $20.00 - 24.00...):

https://www.athleticnutrition.com/Twinlab_MassFuel.shtml

teamawe

I have studied Creatine in regards to endurance sports and this sums up what I have read. The gains are offset by the added weight of the muscle you will put on. (That’s for endurance sports, in the gym its virtually a must-have supplement for strength and size gains) My opinion is that if you have very little muscle mass and want to add some, then creatine may help. It is btw the only supplement I have ever taken that unequivocally worked. My strength goes up measurably after the first week. I have more power on the bike (just a little more) and recover faster. However, I quickly put on 4-5 pounds of mass. I have been off (If you do take creatine, cycle it, take for 8 weeks, then off for 4 or so) and have lost 4 pounds, a little strength in the gym, but am climbing better. (less weight).

I have yet to see a long term study that shows negative side effects. You will consume more water when taking it, but this isn’t all together bad, more of an inconvenience.

I have eaten many Myoplex bars and currently drink a Myoplex shake for breakfast each day. My opinion is that the shakes are better for maintaining weight and that a bar isn’t a replacement for ‘real food’. Chicken breast, tuna, cottage cheese and a carbohydrate as a meal I think are better for you then a bar.

davefarb

I consume a fair amount of protein bars and drinks, usually on a daily basis. I find they help me keep my eating habits on track. I try to eat 5 or 6 meals per day, and find "synthetic" foods helpful and quick. That said, if you consume regular amounts of said products...you'll almost certainly have a flatulence problem. A very foul flatulence problem. Cripplers, my friend.

GarrettM

Creatine is produced naturally in the kidneys, but at a much smaller amount than you would take as a supplement (I think around 0.5 grams/day compared to 4-5 grams/day). You've got to drink a large amount of liquid with the supplement so that your body will absorb it rather than just pee it out. There have been long-term studies of creatine dosing. I don't think those studies found many negative aspects regarding of moderate creatine dosing, but it has been about three or four years since I looked into it. There is a lot of information on the web. I took it for a while, and I did notice an increase in strength while I was taking it. When I stopped, I lost some strength but not all that I had gained.

pseudobrit

Are you lifting? If not, forget the protein and the creatine.

I can say from experience that you will see results from protein+creatine if you're lifting 4x a week, but it's not spectacular and it's not aerobic.

Put another way, it's good for hockey and bad for cycling (but it takes more effort and $$ than it's worth for the improvements in my hockey lifestyle).

For aerobic use, protein is useful for recovery. I'll use a half dose of Endurox mix after a punishing ride.

sbeatonNJ

I use whey protein on a regular basis and I find it helps. I ride my trainer in the morning before work and then take in a shake made with whey and frozen fruit. I definitley notice a difference in recovery (whether it be lifting or riding) when I take in some protein supplements. I buy it in bulk, I used to get EAS or Designer Protein in a 6 lbs tub but now Im on a tighter budget and get the Costco version for 20, the others were around 30.

Frodocious

I have a question about whey and shakes:

Can they be made the night before and kept in the fridge, as I never have time in the morning to organise making them?

Maelstrom 

Yes. I did it this way for years.

qmsdc15

Today I heard a friend tell another friend to consume as many grams of protein each day as pounds of body weight in order to "stay catabolic". I thought 50 or 60 grams of protein was plenty for anybody and 190 grams per day for the 190 lbs guy getting the advice is too much. Might be hard on the kidneys? Anyone know if my friend was correct?

Maelstrom 

Ironically, he is correct but doesn't know his terms. It is well known in the weight lifting world in order to be anabolic you need to maintain a 1g / pound of protein (or more). The irony in this is his use of the wrong term. Catabolic is the opposite of anabolic and actually breaks down your tissue. Anabolic is a state that most people want to be in (just think of steroids, the ones used by athletes are anabolic steroids...nobody uses catabolic steroids except in odd cases for treatment of some odd problems or injuries)

1g/pound is not going to affect kidneys, it really isn't THAT much. I think in studies I have read the breaking point was around 2g where the kidneys started to see damage. But the research I did is 10 years old so it may be a little outdated. I know weight lifters/bodybuilders still use this ratio in order to remain on the positive side of muscle growth.

Since I am in the thread I will post about creatine and protein. I still use protein supplements to remain anabolic. ...They make for good recovery. As for creatine. I never had any luck with it. It caused me to be heavily bloated and never increased my strength. I was one of the odd few that it had no affect/negative affects on.

rich007

I think your friend got that one completely wrong, it should be 1 gram of protein for one kilogram (not a pound) of you body weight... At least that's what I found quoted many times in health and fitness mags...

rich007

The problem isn't kidneys (as long as you hydrate well), but that your muscles cannot utilize the protein unless you have a bodybuilder's physique and TRAINING!!!

Maelstrom 

Yeah...(you don't need the physique, if you are doing the workout you are using the protein) I don't disagree with that at all.

Thats according to basic health guides. Weight lifters and such are in fact taught 1g/pound. 1g/kg is a standard for sedendary people.