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General Moto | Off-Topic Posts
Working Out Part II
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[QUOTE="Rich Rohrich, post: 33794, member: 16241"] I can't help but throw my two cents in here because this is a topic I really enjoy. All the research points to loading creatine at .45/gm per kilo (2.20) of bodyweight for about 5 days, and maintenance doses at .22gm / kilo of bodyweight for about 8-10 weeks at which point your system is saturated and it's worth taking about 3 weeks off to get yourf system to need creatine again. Once you start back up the .22gm per kilo of bodyweight dosage is sufficient. So a 220 pound guy (100 kilos) would load at 45gm/day for 5 days and then switch to 22 gm /day . The main reason 5gm is used as a dosage is because that's about the biggest dose most people can tolerate without getting stomach problems. Having tried numerous loading / maintenance protocols on myself and a number of lifters and hockey players since Creatine first showed up years ago, I can assure you the research is dead on ACCURATE with the dosages. 5mg is nice, but no where near effective. There is no evidence to suggest that taking creatine with carbs or on an empty stomach has any extra effect, and frankly taking creatine on an empty stomach is a good way to make yourself sick. Abusing your stomach lining is a BAD idea. While John is right that insulin is the mechanism that drives carbs, water and creatine into the muscle site, the concept of a "window of opportunity" after your workout has been debunked by any number of experts in the field. In short it's a bunch of BULLSHIT. While grape juice will most definitely give you a rise in insulin, and insulin is defintiely an anabolic hormone, it's more complicated than that. When your blood sugar rises with a sudden intake of fast (high glycemic) carbs your system secretes insulin to lower blood sugar and drive those carbs into the muscle site. All good things, but once those muscles are full insulin has the NASTY habit of feeding fat cells until it's happy with your blood sugar level. In other words you get FAT. Everyone reacts differently to this process, but one thing that seems to be universally true is that your reaction to insulin gets worse as you age, so rapid insulin spikes tend to make you fat and sluggish. Your brain can't store carbs, so if insulin drops your blood sugar too low (hypoglycemia effects)it makes you really stupid and judgement impaired. The only way too know for sure how you react to carbs like this is to use a glucometer like the diabetics use. My fingers routinely look like pin cushions from this type of testing but at least I know what works for me [img]http://dirtrider-forum.com/forums/ubb/smile2.gif[/img] Unfortuntely this is one of those areas where your reaction could be totally different than someone the exact size, age and weight as you, so paying attention to how you react is worth the effort. A far more usefull way to drive carbs into your muscles is by using a glucose disposal agent like Vanydl Sulfate. Vanydl has effects similar to insulin without the negative side effects. It helps to maintain a very even insulin and blood sugar level throughout the day, which controls your appetite, and minimizes carb cravings and binge eating. Eating highly soluble proteins with high carb meals will also help drive carbs without excessive insulin, although in my case I've found that large amounts of highly soluble protein by themselves causes an insulin spike in me. From what I've seen it's more common than I would have originally thought. Creatine and Vanydl Sulfate in combination is the safest, most effective combination I have ever seen. Controlling your insulin is a nice side benefit. If your are training REALLY hard it's well worth the expense. ------------------ Rich Rohrich Applied Fluid Dynamics rich@dirtrider.net [url="http://www.eric-gorr.com"]www.eric-gorr.com[/url] <p align=right>01-11-2000 :Edited [/QUOTE]
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MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Working Out Part II
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