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GYM COMPLEMENT HELP
 | 
France ZywOo_Would_Never 
Hi guys , I've been hitting the gym for 3 months and I ordered recently both creatine monohydrate and iso whey zero . Can you guys tell me how should I take them during the week , before/after training ? How many scoops ? Here are the link of the products : + shop.biotechusa.fr/products/100-microniz.. +shop.biotechusa.fr/collections/proteines.. Thanks in advance
2022-12-02 12:18
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ATTENTION , CALLING OUT ALL THE GYM RATS !
2022-12-02 12:19
2 replies
You complement girls on their gains and then take them home
2022-12-02 13:03
1 reply
My main goal is to gain weight and muscle !
2022-12-02 16:17
#4
 | 
Australia TempBloss
thats a complete waste of money, only supplements worth taking come in oil form
2022-12-02 12:20
2 replies
How is that ?
2022-12-02 12:21
#76
 | 
Europe crittaN
False. Creatine is proven to work - its not magical but it'll get you an extra rep or two on your sets (lift more weight => build more muscle). A side effect is also that it can make you retain more water so you look a bit "fuller". Whey or other protein powders are not "necessary", but protein is. Whey is often a cheap and easy source of protein. Thus, probably worth it, depending on what other protein sources cost where you live and how much time you have to prepare food.
2022-12-02 13:55
Creatine before exercise and protein after. How many scoops ? I would start with recommended dosage which is on the package.
2022-12-02 12:21
5 replies
And in rest day , I don't take any of them ?
2022-12-02 12:22
4 replies
Well you can protein if you want, but it depends on your diet and rutine. Protein is just fast meal easy on stomach, if you dont exercise you can just eat normal meal if you want.
2022-12-02 12:31
1 reply
Thank you 10Dano10
2022-12-02 12:35
You need to take creatine every day, not just before work out. In terms of whey, it's really just a meal substitute to get extra protein so you need to work out what the aim of your training is, but in both bulking and toning you need a lot of protein to gain muscle and also retain muscle when losing fat.
2022-12-02 13:09
1 reply
Thanks
2022-12-02 16:18
Should not matter when exactly you take it. Creatine - just make sure you drink a lot of water to get the full effect Whey protein - is good when you dont feel like eating and/or dont have time to eat
2022-12-02 12:22
7 replies
That's exactly my case , busy studying sometimes I don't have time to eat enough nutrition that has proteins in it
2022-12-02 12:23
the only correct answer creatine take once a day 5g eventually there will be an effect protein - whenever youre low on your daily intake of protein also its iso, so its digested fast - have a meal in few hours after protein to add more
2022-12-02 12:45
5 replies
Thanks
2022-12-02 12:50
4 replies
next time buy normal protein instead of iso unless you want to cut on every possible kcal
2022-12-02 12:52
3 replies
I heard that iso is cleaner than the normal protein that's why I took it
2022-12-02 12:53
2 replies
it is less kcal, more g of protein per 100g, but it tastes worse and is digested very fast - you dont need that unless you literally compete in bodybuilding or you are on strict diet
2022-12-02 12:53
1 reply
I see
2022-12-02 12:54
Supplements exist to sell. They are useless and bad for your health. Commercialized rubbish. My advice is for you to refund it. Everything is in your food, creatine is trash btw.
2022-12-02 12:23
8 replies
I wanted to try these products out for 5-6 months to have a first experience , I do respect your opinion
2022-12-02 12:23
4 replies
I mean whey is whey, quick 24 grams(diff per pot) of protein in case you won't make your protein intake for that day. Kinda useful sometimes but if you have a proper food idea in your head you shouldn't need it. Creatine is trash. Your own body makes between 0.9 to 1.0 creatine naturally. You don't need more. People take it cause it gives a small boost like pre workout, for a short term, and it makes your muscles look bigger but it's fake. My point I wanted to make is these products are bad for your kidneys and especially stomach. It won't hurt doing it now as experience but don't do it long term. You do gym for health so don't take trash please. Also good luck and have fun in gym!
2022-12-02 12:29
3 replies
I really appreciate your comment Reaincarnatedfromslug , I like on my own I cook for myself , with work , studies and piano I feel like I don't eat enough proteins from nutrition that's why I took weight as well . I think ill drop creat after what I read form your comment. Have a good day )))
2022-12-02 12:33
good advice here
2022-12-02 12:55
L take
2022-12-02 13:13
0/8 lolez
2022-12-02 12:45
2 replies
You actually think the multivits work? Why do you need creatine when your body creates it by itself? Your optimal creatine in blood is between 0.6-1.3 mg/dL. If you eat your daily meat you will be around 0.9mg/dL by yourself, obviously it's different per person but it's an average. Why play with your health? I stopped taking creatine 8 years ago and I guarantee you, if you have a proper food idea and training you won't see a difference.
2022-12-02 12:54
1 reply
true, i dont see a difference when i take creatine supplement. thats why i told him somewhere in this thread that he should check whether it does anything for him. for a lot of people y. also it does more than just pumps water in your muscles
2022-12-02 12:55
#15
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Sweden tjevy
Creatine usually says on the label how much you should take. I think it's like 2 scoops a day for a week or something, then only one scoop. I take it it before training but I don't think it matters all that much. Whey is just protein and is like a dietary supplement. I mostly have protein shakes so I reach the recommended daily protein intake to build muscle, and don't have to eat all the time. But for convenience you can drink a protein shake after your workout.
2022-12-02 12:23
2 replies
Thanks
2022-12-02 12:25
1 reply
it can have slight advantage (might squeeze out a half rep more) if you take before exercise, but pretty much doesnt matter
2022-12-02 12:45
You could take 20g of creatine per day for the first week and then lower that amount to 5g a day. Protein could be consumed after the workout preferably. I am not taking supplements anymore but that's how I used to do when i was taking them
2022-12-02 12:26
21 replies
Can I know why did you stop taking complements ? Quit training ? Health ? Money ?
2022-12-02 12:34
20 replies
I had a nerve injury so I stopped working out for few months. I came back in the gym last month and haven't ordered any. Its not like they give you superpowers either + I want to live a healthier lifestyle (I'm very cautious of what I'm putting inside my body overall - liquids or food so I won't put some ordered from the internet powder inside it in the near future - maybe only after some advanced research).
2022-12-02 12:43
2 replies
creatine is natural whey protein is natural
2022-12-02 12:47
Wish you a good recovery AND WELCOME BACK TO THE GYM BABY , THE RATS MISSED YOU 💪, KEEP IT UP
2022-12-02 12:48
#32
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Portugal M4tr1k
If you have a perfectly balanced diet, you don't need supplements. Whey is just convenient to take, you can still hit your protein goals without it (and you don't need a lot of it, you're perfectly fine with 0.7g/lb if you don't neglect carbs, fats and calorie surplus). Also protein has an aging effect so the less you consume it, the more longevity you will have. You don't need to follow a high protein diet)
2022-12-02 12:48
16 replies
gl eating 200g protein a day without whey protein
2022-12-02 12:48
15 replies
That's what I'm saying
2022-12-02 12:48
2 replies
creatine - check if it gives you anything (for me doesnt do shit) whey protein - depends on your needs buy: omega3 tabs rest irrelevant
2022-12-02 12:50
1 reply
I eat fish where I live , I don't need omega3 but thanks anyways
2022-12-02 12:51
#46
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Portugal M4tr1k
you don't need 200g of protein unless you're a heavyweight guy. Sure 200g protein with whole foods is complex but this probably does not apply to this situation, since he is perhaps a beginner/early intermediate and probably is lightweight. The most important thing you need to do is training hard enough, calorie surplus with moderate protein
2022-12-02 12:53
3 replies
im 103kg, so i take 210g a day. my gf is light and she would struggle with her daily intake too without whey protein, its almost imposs or just way more expensive
2022-12-02 12:54
The protein/lb are universal averages. What really matters is how much % of lean mass you have and increase your protein based on that This guy weighs 103kg but I wonder how much of that is fat and lean mass
2022-12-02 12:56
I see thanks M4tr1k
2022-12-02 12:59
And again why would you need 200gr of protein per day? Do you have bodybuilder muscles?
2022-12-02 12:55
7 replies
2022-12-02 12:55
6 replies
#56 I wanted to ask you thus next but I made it in this reply
2022-12-02 12:56
5 replies
youre not wrong in your comment, im aware of that. its 103kg with like 15 % bf, i take 210g on a good day, usually can do like 180
2022-12-02 12:57
4 replies
Oh wow. Nice build, congratz! Actual beast
2022-12-02 12:59
3 replies
bro i always feel small, also cant lift that heavy cuz of wrist injuries, unluko
2022-12-02 13:01
2 replies
Past injuries? Sucks man :( Just keep working out for your own, don't worry about small or whatever. Your numbers are good, I think you are harsh on yourself
2022-12-02 13:06
1 reply
yeah, im aware im bigger than 97 % men, but still, too much tren enjoyers around. yeah past injury, had to stop working out for like a year, now making comeback, pain seems to be mostly gone, still im mega careful now dont go for 1-2 rep PRs mens, trust me, anyway gl mens
2022-12-02 13:11
#27
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Croatia shinebair
creatine is an useless ego supplement, just pumps water into your muscles to make them look bigger whey should be taken after every workout, as for scoops it honestly depends on your size, if your a beginner just do the recommended amount which is usually 1
2022-12-02 12:42
5 replies
everything you wrote is false
2022-12-02 12:48
2 replies
Develop with counter arguments instead of calling him wrong ?
2022-12-02 12:49
1 reply
counter arguments are everywhere on the internet
2022-12-02 12:50
Thanks
2022-12-02 12:49
#88
cadiaN | 
Argentina utu
well, it's a performance enhancer for sure. if you care about being stronger and having more endurance it's definitely useful. you're right that it's just increasing muscle volume by increasing their ability to store water, and once you stop taking it you will lose that, but it's not "useless".
2022-12-02 16:28
#55
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India slavloli
steroids lmao say bye bye to your testicles and hello to ED & screwed libido
2022-12-02 12:56
3 replies
Steroids ?
2022-12-02 12:59
2 replies
#63
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India slavloli
idk I read #2 and assumed those are steroids
2022-12-02 13:00
1 reply
My guy didn't bother to read the thread , I tried to make it readable by seperate paragraphs and links as well , sigh ...
2022-12-02 13:02
Doesn't matter when you take creatine, but do take it together with a meal and don't mix with caffeine as it can cause ... Yeah, bowel movement Creatine is stored in the body and not used by the body on consumption, if that makes sense? Whey protein? I take mine post workout, but it's up to you, might aswell mix it with the creatine Also good luck on your fitness journey, get big Also Also, while creatine is mostly harmless, do keep in mind that if you have liver problems it could worsen them ( reason why i don't do creatine )
2022-12-02 13:00
2 replies
Thanks sir
2022-12-02 13:01
Yeah I have that in mind concerning the edit
2022-12-02 13:03
1 scoop every morning. Happy lifting!
2022-12-02 13:13
2 replies
Thanks :D
2022-12-02 16:19
Depends on the scoop size
2022-12-02 22:26
#74
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Poland FitPolak
Creatine - 5 grams everyday for the rest of your life Whey as much as you need to hit your 1.6-2.0 g per kg of body weight daily.
2022-12-02 13:21
1 reply
Thanks
2022-12-02 16:20
Pretty much same as #19 for creatine but loading phase was 5 days instead of a week. After that I took it in the mornings. I've used protein with maltodextrin after the workout with the ratio of 2:1 (protein:malto) for recovery. You can of course take the protein in other times of the day to get the daily amount but I recommend real food for it :)
2022-12-02 13:49
4 replies
So after the workout I do 2 scoops of protein and 1 scoop of malto. Also the products you linked look kinda expensive to me compared to some other brands.
2022-12-02 14:06
3 replies
I see , that one isn't 'mixed' compared to other normal proteins check #44 and #47
2022-12-02 16:22
2 replies
Yeah, iso protein is better but in my opinion the regular one is fine, especially if you're just starting. Also for reference: where I live you can get creatine for ~20€/500g and regular whey maybe 20€/kg or lower. You might find something similar in France.
2022-12-02 17:53
1 reply
A friend of mine recommended me these products , i don't mine putting extra bucks for quality
2022-12-02 18:21
You need to understand the concept of nutrition. Protein powder is just pure protein which is not superior to protein in food (in large, but compared to chicken or dairy, its the same). BUt you can get a lot more of protein per calorie compared to other sources. So if your issue is low calorie and high protein, then proteinshake can be smart. It is also an practical easy way to get protein. Creatine is quite simple. It aids in water retention and can boost performance by support the energy process to the muscles. Dont overthink it, just take a 5gr scoop everyday (same time) and you are set. It is not an instant effect, but build up and you just have to take it regulary to keep the effect. Again, dont fall for this BS about timing and so on. That is all BS. You can do what i did, read up on meta analysis on this (jissn.biomedcentral.com/articles/10.1186.. or similar) and find the same. The most important thing when you start in the gym is eat enough so your muscle have the best environment to grow. Aim for a 200 calorie surplus and aprox 2x BW (in kg) grams of protein each day. (100kg person would then eat 200gr of protein) . Good luck and dont get stuck in small difference makes. I recommend you watch these series: youtube.com/watch?v=GAvW6xBZjSk&ab_chann.. youtube.com/watch?v=6FYRrAz-jOE&t=17s&ab..
2022-12-02 14:03
#79
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Hungary jadyn_x
I don't think you should take any of these after 3 months. I'm training for 7 months, and I don't even take protein powder. Just eat a lot and lift, have a structured training plan and you will see a lot of changes. Protein is Okay to take, but creatine and others can wait until you have about 1 year experience
2022-12-02 14:28
1 reply
I think that 3 months were enough for me , I have my routine and schedule of training and exercises
2022-12-02 16:23
Just saying you dont need some kind of loading phases and shit just start taking 3-5g of creatine before workout probably, add it to your shaker, smoothie, dry scoop it, drink with water doesn't matter just take.
2022-12-02 16:24
#87
cadiaN | 
Argentina utu
be careful with creatine. it speeds up male pattern baldness if you are predisposed to it. If you still want to take the creatine there's pills that can break up the DHT and save your hairline, but some people report erectile dysfunction as a side effect.
2022-12-02 16:26
1 reply
youtube.com/watch?v=QYcBRrPqx_0&ab_chann.. This myth has been debunked :)
2022-12-08 18:18
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