Rohit's picture
Asked by
Sep 25, 2015

How to induce sleep in the night after a late evening strenuous workout?

How many gms of protein per kg of body weight for heavy lifting 5 days a week Off days protein intake. Best time to consume Creatine
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NISHANT's picture
Posted by
Oct 01, 2015

Rohit,

Add Melatonin caps for night time sleep and better recovery and your OFF DAYS protein should be same as your training days.

CREATINE:

20 g / d for 5 - 7 days ("loading phase")

5 g / d for remainder of cycle ("maintenance phase")

 

A more customized approach is to determine dose based on mass. A common formula is:
0.3 g / kg / d for 5 - 7 days
0.03 g / kg / d for remainder of cycle
Thus, an individual weighing two-hundred (200) pounds would require 200 lb * (1 lb / 2.2 kg) * 0.3 g = 27 grams per day for the loading phase, then 2.7 grams per day for the maintenance phase. 

 

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