Brydon

I weight train and cardio train 3 times a week. I want to reduce the time it take for my muscles to recover and see better strength gains. Im considering buying creatine in capsule form to take before and after workouts as well as a protein shake (likely to be cyclone which is for strength and power traing and contains whey protein). My goal is to get my body as good as it can be for MMA before i begin training in about 6 months. Would you recommend taking creatine and which protein shake would you recomend (taking into account my goals). My diet is well organised and i eat healthily as well as consuming alot of protein. In my schedule I focus on chest, shoulders and triceps on monday. Wednesday - Back, stomach and legs. Friday - Biceps, Lats, Upper back. Taking into account all of this info could you please give me some advice on creatine and protein shakes, thanks.

Zapatista

If you're only going 3 times a week, I think Creatine is a waste of money. Also, if you want fast recovery you want glutamine. Also, taking Creatine after a workout is a waste of money since the Creatine allows you to do more reps/sets (to put it very, very simply) so there isn't a point to take it if you're not going to be working out after.

As for whey protein, I just use GNC 100% Whey Protein but only because I have that left. I'm planning to buy this (Bodybuilding.com - Optimum 100% Whey Protein - With Faster-Acting HYDROWHEY! On sale now! ) Optimum Whey from bodybuilding.com

HowWePlay_77

As he said, glutamine is very important, make sure you take it. GNC Whey Protein is good because its cheap, but you should try to buy a protein powder thats a mix of whey and casein protein.

Whey protein absorbs almost immediately so the muscle reparing stage is very quick. It happens, then its done.

Casein protein absorbs more slowly so for a long period of time your muscles are being repaired.

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Brydon

Thanks alot for the advice, ill bare that in mind for the future.

Brydon

Im thinking about different shakes, i want to get 2 and was wondering which is the best combo.

100% casein protein - To take daily before bed
Glutamine powder
Cyclone - All in one formula
Whey protein isolate

I want 1 shake to give me sustained protein release over time and reduce muscle breakdown and another to take right before and after workouts for fast recovery. I want to avoid wind or gas or any other side effects if possible, could you suggest the best combination or single shake to take, based on my goals. Thanks.

HowWePlay_77

I don't know if I completely understand your post, but if you're gonna buy two powders I say you buy:

Whey Isolate - to take immediately after workouts
Casein - to take before bed

But glutamine would be a great nutrient to mix wit your whey.

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Brydon

So glutamine is a nutrient rather than a standard protein shake, i didnt know that. So if i buy the glutamine, the whey isolate and the casein then i can mix the glutamine with the whey isolate and have that before and after workouts and have the casein before bed. That sounds pretty good to me although it might be a bit expensive, guess thats what its gunna take to get where i wanna be. Thanks for the advice.

HowWePlay_77

no prob, to save myself money I don't take the protein before I work out, only after I tear the muscles...just a tip to save urself some money. but if you got the money and wanna make big significant gains, the protein before and after the workout is a good idea.

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