"Stacking" Effectiveness
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"Stacking" Effectiveness
Can someone explain 2 me the effectiveness of "stacking" creatine and L-Glutamine? I currently use whey protein and have seen some good results. I read that "stacking" creatine and glutamine together as a pre- and post-workout drink is amazing!! Any truth to that anyone??
Re: "Stacking" Effectiveness
Creatine molecularly I believe is a combination of 3 amino Acids, and Glutamine is a Protein synthesiser for one thing, it would help, in the same way that added Glutamine to Protein powders or stacked with BCAA's will help too.
Some people does it after, some before, some split doses like 2-3g before and after, to try and get roughly a half and half effect.
It would work better in opinion to better help Creatine, having a full dose stacked with Giutamine afterwards.
Yes it can help with energy, by promoting ATP, (Adenosine Tri-Phosphate), conversion to ADP, (Adenosine DI-Phosphate), so the Phosphate molecules can be used for energy.
The Phosphate from the ATP in muscles, can be added to things like Carbs and Proteins, via something called a Kinase, (Phosphorylation), which can make those things into an energy transport mechanism, when they are being broken down and / or used in the body.
I personally don't see the need for this to be promoted with Creatine pre-workout, as such use of ATP occurs during exercise anyway, and as part of the process, (Glycolysis), of breaking down Carbs, any decent Carb amount consumed within 30-120 minutes before exercise, will contribute to the effect, plus if you consumed something like high GI complex Carbs like Maltodextrin, or Oats for example, or simple Carbs like Honey, Dextrose etc etc, you would create an Insulin spike, useful for promoting Amino Acid synthesis anyway.
This Insulin spike could be used to counteract Insulin tapering during workouts, but the added Carbs to Creatine would synthesise it better, in mind, after workouts, as that's when you recover and then you won't be doing anything like breaking down muscle and really eating into Glycogen and ATP stores, that might have a counterproductive effect, to some or all of the Amino Acids in Protein and Creatine supplements.
The Creatine should still be in your system anyway, before the next workout, if it's regularly topped up at around 5g a day, so this Phosphate conversion should still happen anyway, even with post-workout doses.
Judging by the looks of you I'd say Creatine will be worth the money, as you look solid enough to get acceptable results off it for your money, so stacking it with Glutamine would help. You would be wise those to add something in it, like Crushed Oats and maybe something like Honey as well.
Many say simple Carbs work best after workouts, but they only promote insulin increases, not Glycogen recovery, though complex Carbs promote slower Insulin increases, but they last longer, which in mind is more inkeeping with the Proteolysis and synthesis of Proteins and the resulting Amino Acids, so it makes more sense not to taper off the synthersising effects of Insulin before the Protein is all used, which simple Carbs probably would.
You can certainly with custom powder sites, get things like Glucomannan or Palatinose, which are a simple, complex Carb bind, so it's like those plug in Air fresheners. The Sugars break down and you get small time released bursts of simple Carbs, in line with the digestion rate of the Complex source.
Closest you'd probably get to this reaction, would be Whole-grain Bread with Honey on it.
Crushed Oats would be reccomendation to assist the Synthesis of your Creatine, along with Glutamine. Honey could be an added option. Crushed Cashews or Chestnuts could be another option for the Nut Carbs, instead of Oats, but remember, the fats will add caloric value to the shakes and slower absorption rate, when the body needs more things like B Vitamins and Bile to break them down, (Lipolysis).
So hopefully that makes sense.
In summary. Glutamine and Creatine post-workout. Oats as a primary source of Carbs, Honey as a optional extra, and Nuts if you don't mind the Fat content.
Also as for taste, if it's a bit funky, use things like Vanilla Essence, ground Nutmeg, ground Ginger or Cinnamon and experiment until you find it work better. Don't use Milk for anything like that or Protein powders, as it will add more Calories than water, thicken up Powders, increase Casein content and then the Lactose requires Lactase enzymes to be produces, causing more Enzymatic competition, the small pay off being the Lactose helping to quickly promote Insulin, as it's a Di-sacchariade, so it's a simple not complex Sugar, but that's the small pay off.
That should be all you need to make a choice regarding your question
.
Some people does it after, some before, some split doses like 2-3g before and after, to try and get roughly a half and half effect.
It would work better in opinion to better help Creatine, having a full dose stacked with Giutamine afterwards.
Yes it can help with energy, by promoting ATP, (Adenosine Tri-Phosphate), conversion to ADP, (Adenosine DI-Phosphate), so the Phosphate molecules can be used for energy.
The Phosphate from the ATP in muscles, can be added to things like Carbs and Proteins, via something called a Kinase, (Phosphorylation), which can make those things into an energy transport mechanism, when they are being broken down and / or used in the body.
I personally don't see the need for this to be promoted with Creatine pre-workout, as such use of ATP occurs during exercise anyway, and as part of the process, (Glycolysis), of breaking down Carbs, any decent Carb amount consumed within 30-120 minutes before exercise, will contribute to the effect, plus if you consumed something like high GI complex Carbs like Maltodextrin, or Oats for example, or simple Carbs like Honey, Dextrose etc etc, you would create an Insulin spike, useful for promoting Amino Acid synthesis anyway.
This Insulin spike could be used to counteract Insulin tapering during workouts, but the added Carbs to Creatine would synthesise it better, in mind, after workouts, as that's when you recover and then you won't be doing anything like breaking down muscle and really eating into Glycogen and ATP stores, that might have a counterproductive effect, to some or all of the Amino Acids in Protein and Creatine supplements.
The Creatine should still be in your system anyway, before the next workout, if it's regularly topped up at around 5g a day, so this Phosphate conversion should still happen anyway, even with post-workout doses.
Judging by the looks of you I'd say Creatine will be worth the money, as you look solid enough to get acceptable results off it for your money, so stacking it with Glutamine would help. You would be wise those to add something in it, like Crushed Oats and maybe something like Honey as well.
Many say simple Carbs work best after workouts, but they only promote insulin increases, not Glycogen recovery, though complex Carbs promote slower Insulin increases, but they last longer, which in mind is more inkeeping with the Proteolysis and synthesis of Proteins and the resulting Amino Acids, so it makes more sense not to taper off the synthersising effects of Insulin before the Protein is all used, which simple Carbs probably would.
You can certainly with custom powder sites, get things like Glucomannan or Palatinose, which are a simple, complex Carb bind, so it's like those plug in Air fresheners. The Sugars break down and you get small time released bursts of simple Carbs, in line with the digestion rate of the Complex source.
Closest you'd probably get to this reaction, would be Whole-grain Bread with Honey on it.
Crushed Oats would be reccomendation to assist the Synthesis of your Creatine, along with Glutamine. Honey could be an added option. Crushed Cashews or Chestnuts could be another option for the Nut Carbs, instead of Oats, but remember, the fats will add caloric value to the shakes and slower absorption rate, when the body needs more things like B Vitamins and Bile to break them down, (Lipolysis).
So hopefully that makes sense.
In summary. Glutamine and Creatine post-workout. Oats as a primary source of Carbs, Honey as a optional extra, and Nuts if you don't mind the Fat content.
Also as for taste, if it's a bit funky, use things like Vanilla Essence, ground Nutmeg, ground Ginger or Cinnamon and experiment until you find it work better. Don't use Milk for anything like that or Protein powders, as it will add more Calories than water, thicken up Powders, increase Casein content and then the Lactose requires Lactase enzymes to be produces, causing more Enzymatic competition, the small pay off being the Lactose helping to quickly promote Insulin, as it's a Di-sacchariade, so it's a simple not complex Sugar, but that's the small pay off.
That should be all you need to make a choice regarding your question
.Re: "Stacking" Effectiveness
WOW. thats some deep info. thanx alot brother. i think i get it now. 1 more quick question. is it safe 2 mix creatine and glutamine together in the drink? appreciate it man.
Re: "Stacking" Effectiveness
yes you can mix the two in the same drink. I put both in with protein post workout.
Re: "Stacking" Effectiveness
Being a Amino Acid Synthesiser, Glutamine would help Creatine, as mentioned at the top of original post .
Although the best way to boost Creatine would be as I said, toadd some kind of Carb source in. I'd use that as a primary synthesiser, then the Glutamine if needs be.
.Although the best way to boost Creatine would be as I said, toadd some kind of Carb source in. I'd use that as a primary synthesiser, then the Glutamine if needs be.
Re: "Stacking" Effectiveness
Hey! i been using creatine 4 the past week and arms r soooooo swollen! they are like an inch bigger! is this normal? is it beacuse im retaining water? and is it temporary?? i dont want arms 2 explode! lol
Re: "Stacking" Effectiveness
Yes it will be water retention in all likelihood, so it shouldn't be a problem.
Re: "Stacking" Effectiveness
cool. thanx man.