You only need creatine once per day.
Dont worry about Glutamine.
BCAA's during and post workout 5-10gms
ZMA before bed
Use WPI to reach your protein requirements. Doesn't need to be post workout
A few things.
Firstly have BCAA's during workout. No need for it any other time.
Do not have creatine with orange juice or any citrus juce as it destroys the creatine rendering it useless.
Stomach acid is from hydrochloric acid and I would guess stronger than any juice you are going to drink.
Perhaps different types of acids have different chemical effects on creatine
Perhaps different types of acids have different chemical effects on creatine
Creatine is not destroyed in warm water. It should be solved in warm water! Creatine degrades at 303 degrees Celsius. Orange juice or other sources of citric acids will not degrade creatine into creatinine. If this were the case, creatine would never survive in our stomach which is much more acidic than citric acid. However, these juices will only deliver a medium insulin spike, for the best effect go for dextrose.
Myth 2: Creatine is instantly destroyed by acid, either in the stomach or in juice.
Let's take a common sense pill. If this myth was true, then anytime someone took creatine powder (on an empty stomach, with food, whenever) the stomach acid would destroy it, converting it to creatinine. Then how do we get 95% absorption into the blood and all of the muscle-specific effects (mass, strength, speed)?
What about the early studies that showed creatine retention and increased performance when they took creatine powder mixed into coffee or tea, two quite acidic beverages? It's been known for almost 80 years that creatine degrades more quickly over time as the acidity of a solution it is mixed in increases. But in fruit juices, coffee, tea, or any other typically consumed beverage (where the acidity is not extreme) creatine can easily survive for as long as it takes to mix in and drink. However, ready-to-drink liquid creatine beverages on the market (which add acids like citric acid) are unstable due to the many months it sits on the shelf before consumption.
Fact: Creatine easily survives stomach acid and can be mixed with acidic beverages if you consume them shortly after mixing.
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