i just started trainig and would love some advice on suplements.

i've being taking body fortress whey protein (holland and barretts own brand) around 3 times a day.

first question ... is that brand essentially the same  stuff as the others out there?? the protein content seems slightly higher at 71.49% or in other words why is the other stuff so much more expensive?


creatine .. .wanted to start on the creatine and bough some capsules from them as well... the direction don't include and loading phase just take 3 before and 3 after workout!! each capsule contain 700mg of creatine monohydrate which is the same amount as the other makes.


queation two ... does that means there is not loading phase??? i was hoping to stay on the for the maximun of 6-8 weeks ..

Thanks

Carlos

Newer forms of creatine dont need a loading phase mate.

Holland and barret stuff like that will do.. but there is better brands which in hein sight will make faster gains but its all down to your pocket as they will be more expensive.

Top brands are for example CNP/BSN. Avoid muscle tech at all costs

Any questions. feel free to ask

BassM, I've copied and pasted the following for you.  I. regularly take creatine but am also aware that after a time the effects wear off, so I take a couple of weeks free of it. In those weeks I notice a big drop in strength!  As Tank says, there is no need to load it in the first week.

Creatine powders are the most used, most tested and most trusted of the delivery methods available for supplementation. In addition, powders are the cheapest and also the most flexible if you want to experiment with your creatine dosage.
Pills, capsules or tablets, represent the worst of all worlds in creatine supplementation. They are expensive, are more difficult to dissolve and are not very flexible when trying to alter your creatine dosage.
The amount you ingest will not be the amount that the body will be able to utilize. A percentage will be lost due to a variety of factors including your particular stomach's ability to digest the creatine. Therefore, the ideal creatine dosage will vary by the individual.
A good place to start your supplementation is at 5 grams per day. This is a standard amount and an amount that has shown significant results in studies.
If the body is given creatine that exceeds its capacity, it will simply expel the excess. Taking a dosage that is too high will mean that you are literally flushing away a portion of your creatine budget (and putting unnecessary strain on your kidneys). Once your muscles are saturated, there is no point to taking more

thanks for the advise guys .... the only reason i bough this it was reduced from 24.99 to 9.99 for 240 capsules .. i though it was a good buy ... prob gonna try  powder after i'm finished with this.

again i got no idea how much i need so is gonna be a guessing game i suppose..

anyone got any advise on how do i know i'm taking enough???

For powder take 5 grams a day before Work Out. Thats a heaped teaspoon full. So you're gonna need 7 of those creatine tablets a day. Fort whey protein take 30 - 40 grams before WO and the same after PLUS take a protein drink just before bed as sleep is the time when the body starts repairing muscles and need the protein.

i've being mixing it with yop drinkable yogurt first thinkg in the mornings and last think at nights and taking it with water just after workouts .... my workout times varies depending on my shift pattern :S

i take two scoops full of it wioth varying amount of yogurt/water depending how hungry i am ... prob gonna start a proper diet soon ... at the moment not changed anything but i don't really eat too bad as it is ... lots of meat chicken and turkey and lots of rice not much fat.


thanks for the advice

BassM, check the sugar content in those yoghurts as they can be quite high.  I never buy anything with more than 12% sugar content. Fructose is OK as it is a natural sugar but ordinary sugar (dextrose) is refined and has no health qualities at all. Its empty calories as is alcohol.

14% carb in which 12.7 is sugar

i'm just over 6' tall and weight under 11st!!  could do with a bit more weight hopefully muscle weight

prob gonna start making a diet plan and try to stick to it!!
will post it in the other forum and see what you guys think!