[GymRatPsycho]

Hey everyone, I am a 17 y old weighing 170 175 lbs and I am around 5 10 or 5 11. I am currently eating like a pig, tons of potatoes, steak, full chickens. And taking a pre workout whey protein shake called Pro Lab. But I have a problem. I have noo post workout routine. No creatine, no glutamine, and probably not enough rest. How can i fix this, what kind of creatine is effective, and what kinda of glutamine is good to use..Or is it even worth it.. Im open to all suggestions.. Thanks Alot Everyone

[Zack]

A beginner stack should have all of the following throughout the day

Fish oils
Whey protein (morning, pre/post workout)
Casein Protein (before bed to stay anabolic throughout the night)
Multivitamin/multimineral
Flax seed if u so desire
Creatine Monohydrate

That's the most basic stack u can get.

For post workout you need some form of maltodextrin/dextrose for your post workout insulin spike, and you need about 50 to 60g of whey protein right away to start the protein synthesis

[mitbar]

cosign zack ^^^^

[musicmann89]

cosign zack

[stalion]

glutamine really helps me recuporate quick.depends on your protien powder it might have it already
And regular creatine is good
Creatine Monohydrate But your young keep it simple for now like zack said

[Shwitt88]

ive heard that glutamine helps the lean muscle of your intestine much more than your skeletal muscles.

[Zack]

u mean the smooth muscle?

[allstar]

theres only 3 kinds of muscles,lean isnt one

[Shwitt88]

i do mean smooth muscle

have you heard this too though, cause ive heard lots of things about glutamine

ive heard your skeletal muscles comprise 60% of glutamine stores
ive also heard way more supporting its importance in the intestines and aiding in healing from wounds and immunity

im not sure whether or not to believe if it is a worthwhile supplememtn to buy cause i know how good supplement companies can be at marketing sometimes

[allstar]

I have read that it helps your smooth muscles

[Liquidyolk]

i'm sure glutamine helps to stop catabolism...

[mitbar]

glutamine helps in the recovery of your muscles. when taken with creatine its a killer combo.

[GymRatPsycho]

Thanks alot guys, Hopefully this will help me in and out of the gym.Cheers

[mitbar]

good luck bro.

[GymRatPsycho]

one question..what is maltodextrin? and where do i find it? any brand names?

one more..isnt dextrose just sugar? very alike glucose?

[allstar]

maltodextrin is a form of dextrose which is the same as glucose.. at any supplement store it can be found for fairly cheap and large supply

[GymRatPsycho]

okkk, and what exactly does it doo?

[GeorgeT]

Originally Posted by GymRatPsycho

okkk, and what exactly does it doo?

Insulin Spike/Replenishment of glycogen stores.