Hello brothers,

I am looking for answers to this situation:

- I go to the gym after work (around 17.00 PM) and I'm usually mentally and physically tired from sitting all day in front of the computer. I consume a lot of coffee during the worktime. I don't currently take any real pre-workout, but I eat a small high-protein meal (like cottage cheese with turkey) around 15.30 PM. I am on a 5-days split with low rest time , aimed to fat loss. I add 20mins of cardio at the end of each workout.

I heard that Creatine is the most researched, safe and supposedly useful supplement around. Do you think I would have some advantages in terms of reduced soreness (from the day-before workout) and of increased energy if I took 5g of pure creatine with my 15.30 pre-workout meal ?

I read something also about l-tyrosine and beta-alanine but the side effects scare me.

Thanks for your opinions and suggestions on this topic.

Ezio,

Before I answer your question, I have a few observations and advice. First, you are drinking too much caffeine. The reason you feel tired is because you have made caffeine a "metabolic crutch" and you are causing energy spikes in the same manner as people who eat sugary foods or simple carbs. You need to fuel yourself with a wholesome breakfast and lunch with complex carbs, protein, and fats. A cup or 2 of coffee throughout the day is fine but any more than that and you will cause the issue you are having. Second, a good pre-workout meal would be cottage cheese and a banana or walnuts and banana. Turkey increases the flow of the amino acid Tryptophan, a precursor of the sleep and relaxing brain neuro-transmitter Serotonin, into the brain. It is a bad protein to have before you workout as it induces relaxation. A better pre-workout protein would be peanut butter or cottage cheese :-)

Now to your question. Creatine is a pre-cursor to a chemical called Adenosine Triphosphate (ATP). ATP is used within cells as an energy source. The idea of taking creatine is to increase the amount in the body so your cells will have more ATP. Creatine occurs naturally in meats. The more ATP you have, the stronger the muscular contractions and the longer endurance a muscle can possibly have. It is best to take creatine after your workouts rather than before because it takes several hours to be processed by the liver and channelled into your cells. Creatine therefore will help with endurance for your workouts but will do nothing for post workout recovery and soreness. Only protein and rest will help here.

As for other supplements like Tyrosine and beta-alanine, these are present in nutritious foods already. Supplements work best when they are used to fill in the gaps of your meal plan not replace food. If you eat a nutritious enough diet with only wholesome, nutritious foods, the majority of these supplements are unecessary and just a waste of money. Protein powders and creatine, in my opinion, are the only supplements worth considering. The rest are more marketing hype than beneficial substances.

John

Hey John,

I'm definitely following your suggestions ;)

So to recap:

- no more than 2 coffees during worktime

- no turkey as a preworkout (better add some carbs/fats there right? )

- 5g of creatine after workout will help me endure the next-day workout

Correct?

Yes. Also, Keep to just a simple protein and carb for pre-workout.

John

I use BSN Cellmas. Does anyone know if I have to stop taking it for a period of 5weeks or so? I have heard its nessecary taking other brands creatine