YOUR NUTRITION PROBLEMS SOLVED EXPRESS ANSWERS BY TEAM FLEX Creatine dosages, soya milk protein and fructose in fruit Q. How long should I take creatine, and what are its side effects? A. Research demonstrates that consistent small doses of creatine provide the best benefits for muscle growth and strength. Studies had once indicated that bodybuilders got the most from the supplement by first “loading” (taking higher and more frequent doses), then “cycling off” it. In light of more recent research, you can take creatine indefinitely. Newer research also debunks beliefs that creatine has adverse side effects. FLEX recommends taking two to three grams (g) of creatine before and after workouts, for a total of 4-6 g per day. Larger bodybuilders can take slightly more; smaller ones, slightly less. Occasionally, on a day when you don’t train, you may choose to take just a single 2-3 g dose. You can even skip it altogether on occasion — don’t worry, your creatine reserves will stay high even if you go one training-free day without it. For best results while taking creatine, stay well hydrated. If your body is depleted of fluids, you’ll get less significant results from creatine supplementation — one of the supplement’s mechanisms is to hydrate (pull fluids into) muscle tissue. Bodybuilders should strive to drink 4 litres of water a day (whether supplementing with creatine or not). Q I have difficulty digesting milk, so I’ve started drinking soya milk with my whey protein. Should I be concerned about raising my oestrogen levels? A Soya milk provides plenty of bodybuilding benefits that are often overshadowed by needless hyperbole over the potential of soya to increase oestrogen levels. Soya can raise oestrogen levels somewhat, but those increases should be insignificant to most of the bodybuilders who consume the bulk of their protein from milk, eggs and meats. If you are only consuming soya protein (which is somewhat inferior to other proteins), then you might notice subtle differences. A bodybuilder who eliminates milk, egg and meat proteins from his diet can’t expect to get optimal results. Continue to take in a gram of protein per pound of bodyweight, and continue to add whey protein to soya milk. By taking both at the same time, you are providing your body with a more complete amino acid profile and diminishing the possibility of any adverse response to soya. As long as no more than 20% of your daily protein intake comes from soya, you shouldn’t experience any significant diminishment in results. (A 200-pound bodybuilder should take in at least 200 g of protein daily, keeping soya protein consumption under 40 g per day.) Q FLEX recommends eating fruit during contest and other diets. Isn’t fruit loaded with fructose, a bad sugar? A FLEX objects to the use of the word bad when it comes to most foods — even those that shouldn’t be included in a typical bodybuilding diet. We only demonise foods that are loaded with unhealthy man-made trans fats (those include margarine and many baked and fried foods). Even then, if you have a particular favourite among those, you can enjoy it on a rare occasion. Fructose can be a problematic sugar if it’s consumed in some forms, such as corn syrup or high-fructose corn syrup (which is why we generally recommend reducing cola consumption). Fructose in high concentration is more likely to be stored as bodyfat than other types of sugars. Still, even cola can be part of postworkout nutrition, when sugar can help promote recovery. Other forms of sugar, such as dextrose, are better after training, but fructose is an acceptable choice. Fruit should not be a huge concern if you’re eating only one or two pieces a day. The amount of fructose from a piece of fruit consumed with a meal will not dramatically increase insulin levels. Avoid spiking insulin before a workout and you optimise fat-burning potential. For this reason, most fruits make great preworkout carb foods. The fibre in fruits can mitigate the effects of the fructose in them. Keep in mind, too, that many fruits contain other sugars besides fructose; when you eat an apple or a banana, you may not be taking in as much fructose as you think. You’ll certainly get less fructose from a piece of fruit than you will from a soft drink. FLEX This article is for information purposes only. Weider Publishing Ltd does not accept liability for the effect of reported supplements or products, legal or illegal. It is the responsibility of the individual to abide by the dosage allowances specific to their country of residence. Always consult a doctor before commencing supplementation or changing dosage.