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cramnhoj

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cramnhoj
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  • Am i eating enough? can't see any gains

    To add, the body releases cortisol about 45mins. after exercise. What this does is breakdown muscle to turn it into energy. The body developed this because in caveman days, if you're still doing something strenuous after 45mins. it's likely something life threatening. So losing muscle was not so bad compared to being dead. Nowadays you can't just tell your body not to do it. So best advice is keep workouts short.

    Studies have shown however that consuming quickly absorbed carbs and protein prevents the body from releasing cortisol. Since there is now a source of energy from the carbs, the body doesn't need to break down muscle.

  • Creatine

    No proven side effects for creatine. Your body naturally creates creatine, it was however discovered that the body doesn't make the maximum amount of creatine it can use, hence supplementation.

    It's only creatine monohydrate that's proven effective in lab studies. So as much as some brands would claim they have a better form, no proof of it.

    You only need 5grams a day, once loaded, you won't be able to take in more than that in your body. You can opt not to do a loading phase, this simply means it takes longer before you become loaded.

    You end up drinking more water when loading, coz creatine makes your muscles absorb water. It's possible you drank more water than needed hence the bloated feeling.