How Much Protein, Carbohydrate & Creatine Do I Need?

As an approximate guide:

Protein --> 1.5-2g per kg bodyweight

Carbohydrate --> 3-4g per kg bodyweight

Creatine 0.3g per kg bodyweight for loading phase (first 3-5 days)
Creatine 0.1g per kg bodyweight for maintenance phase for the rest of the month (30 day course)

NOTE: The totals include food and maltadextrin combined, NOT from supplements alone. Supplements should be used to 'top up' the diet should you not meet requirements via foodstuffs alone.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
Post a Comment

Please wait...