Re: Creatine & HMB

[Guest guest]

Jerome

Well I can almost guarantee you will put on that much and more from the creatine

an protein. Creatine is a great supplement for both size and strength. As far as

the effervesent goes though I have not noticed it to be better than regular

powder just more expensive. Some say a loading phase is necessary but from

experience and other research it is not. As far as protein try and drink it as

soon as you can after finishing a workout. I also recommend it just before bed

so it helps the body repair during sleep. I have not really noticed a difference

with HMB and the studies I have seen show it is really only beneficial during

times when you are really cutting total calories, such as when a bodybuilder is

just a few weeks from a comp.

As for brand names my personal favorite is Pro Lab. I seem to get my best

results when using them. Also Optimum Nutrition semms to work pretty well and it

is also less expensive than most brands.

Lawrence

Haltom City Texas

Jerome Delancey wrote:

<<This is my first post. I'm interested in puting on five to eight

pounds of muscle in the next eight weeks. I've been reading lots of

conflicting information about taking effervescent creatine, HMB and

protein powders. Can anyone give suggestions on how much and when I

should take these suplements for best results? Also, what brands are

clinically proven.>>

[Guest guest]

Jerome,

Some supplements work very well, others don't. I keep an open mind to

supplements, but depending on your specific situation you made not

need to spend the money on them. With hard work and good eating

habits you could easily put on .5-1.0 lbs of mass per week in 8 weeks

to reach your goal without the supplements, particularly if you

haven't been training for a long time. Of course, if you are an

experienced lifter and have already experienced significant

hypertrophy it will be more challenging. If you want to put on weight

the most important factor outside training is getting enough

calories.

Of the two suppplements creatine is the more thoroughly researched of

the two, and therefore is deemed most " effective " . It works

for " most " people, as individual differences rule the day when it

comes to training programs, nutrition, and supplementation. The most

effective time to take creatine is after workouts with some type of

simple/high glycemic index sugar (i.e. found in most sports drinks)

as the insulin spike may aid in the transport of the creatine into

muscle cells. Of the different variants on the market, creatine

monohydrate (cm) in a powder form are most widely studied

and " effective " . A recent study by Gill et al. (2004) in the journal

of strength and conditioning research found (cm) to be more effective

than creatine serum. There is also some resaerch comparing cm powder

to effervescent creatine but I can't quote it off the top of my head.

as for the HMB, there is much less research on it, but anecdotally,

many use it in conjunction with a carb/protein drink immediately post

workout.

I hate to plug any products I haven't used personally but the major

brands such as EAS, MET-RX, Biotest, etc. make very high quality

products from others I have spoken to.

Using supplements is a big decision. Although the two you speak of

are generally thought of as " safe " , you will still be ingesting

quantities that are nearly impossible to ingest through " regular "

foods. The most important thing is to make an informed choice. if you

want to examine the research yourself I would start at PubMed

(a " search engine " for peer reviewed scientific journals) at

http://www.ncbi.nlm.nih.gov/PubMed/. Hope thats a good start.

Roe, CSCS

University of Wisconsin La Crosse

La Crosse, WI

Jerome Delancey <welder20002@y...> wrote:

> I've been reading lots of > conflicting information about taking

> effervescent creatine, HMB and protein powders.

> Can anyone give suggestions on how much and when I

> should take these suplements for best results? Also, what brands

> are clinically proven.

[Guest guest]

,

I know of a well-respected Strength Coach who has his own machine that tests

protein powders. EAS, Biotest, and Met-RX are among the worst. From my

understanding the companies that rely upon advertising are the ones to avoid.

Champion, Beverly International, Weider were among the best companies, however,

this Coach noticed differences between the same brand, same flavor, same bottle

size, same store, etc.

Joe

Sports Performance

Scituate, MA.

Roe wrote:

<<I hate to plug any products I haven't used personally but the major

brands such as EAS, MET-RX, Biotest, etc. make very high quality

products from others I have spoken to.>>