Creatine & Protein

[Lil-BIG-Man]

I'm trying to lose some bf here and i was told not to take any creatine while cutting because it retains water. Is this true? About protein...i know i'm suppose to take 1g per lb. but how much protein can your body absorb at a given time...i heard it was only 30g. Is this true? Thanks.

 

[Bob Smith]

I believe the 30g myth was started by Lou Ferrigno back in the late 70s. Its bullsh*t, for sure.

As for creatine while dieting, it doesnt have much of a place except in certain situations that most people dont get into when dieting. It wont help speed fat loss. If youre doing a straight low carb diet (no refeeds), creatine will be useless. Glutamine would be a much better choice while on a straight low carb diet.

 

[Lil-BIG-Man]

I'm trying to lose bf...i don't really care how much i weigh. So, if the 30g of protein is a myth...how much can your body absorb at once? I am doing a low carb, low fat, high protein diet. So, what would glutamine do for me? I know creatine doesn't help you lose bf% but doesn't it make it harder to lose bf%? Is there any advantage to taking creatine while trying to lose bf%? Thanks.

 

[Bob Smith]

I'm trying to lose bf...i don't really care how much i weigh. So, if the 30g of protein is a myth...how much can your body absorb at once?

I dont think there is a definitive answer for that. Your body is very efficient and will process roughly 90%+ of protein ingested. So more protein should equal more absorption, though there is obviously an upper limit -- somewhere. It also comes down to nutrient partitioning (where calories/nutrients are stored).

I am doing a low carb, low fat, high protein diet. So, what would glutamine do for me?

On a low carb diet, glutamine would be benficial for recovery and glycogen storage.

I know creatine doesn't help you lose bf% but doesn't it make it harder to lose bf%? Is there any advantage to taking creatine while trying to lose bf%? Thanks.

I dont see how if would slow fat loss. The only reason I see to taking creatine while dieting (particularly low carb) is to use during a refeed to help with your next workout or two (depending on workout schedule). But to use creatine on a low carb diet without refeeds, IMO, would be a waste of creatine and have no benefit.

 

[Lil-BIG-Man]

Thanks for the info thus far....my last question is what's a "refeed?"

 

[Bob Smith]

A refeed or carb-up or carb load is a period of time where you eat high(er) carbs, moderate protein and low fat. Calories can be anywhere from maintenance level to 5k over maintenance (which is about what my refeeds will be).

 

[lionel]

Why do refeeds? Does it help in dieting? Is it like a day or meal when anything goes?

 

[Bob Smith]

Not anything goes during a refeed. A lot of it will depend on how long of one you are doing. But the criteria are: high (or very high) carb intake, moderate protein intake (1g/lb), and low fat (~50g).

If you are dieting and not doing refeeds, youre spinning your wheels.

 

[lionel]

Can you elaborate about refeeding bob? Its my first time dieting and am still learning the ropes of the trade.. does refeeding help in the dieting process? What do you mean by you're spinning you own wheels?

 

[Southernjuice]

Creatine puts water in your muscle cells not in your subcutaneous tissues.