“Different protein bars can serve different purposes. Think about why you might need a protein bar, and use these recommendations to choose wisely.”
1. Ingesting any meal (liquid preferably) after a workout will replenish energy (glycogen) stores, grow and repair muscles, and enhance the immune system.
2. Carbohydrates (simple sugars are best) and protein (Whey) are needed in a ratio of about 3:1 or 4:1 and minimal fat for best results. Chocolate milk is a good, cheap option.
3. Daily protein intake likely should be much higher than the RDA. 1 gram of protein per lb of body weight may be a good marker.
4. Dividing protein intake into as many servings as possible is better for muscle and strength gain compared to a couple big meals because the protein will be absorbed better.
Creatine is made naturally in the body and helps you produce energy in activities lasting <10s
Creatine has been shown to help athletes gain strength, but also has other benefits such as:
Gain and Maintain muscle mass along with strength in older adults
Reduce the risk of ALS
Creatine is safe to take as long as you don’t have any other pre-existing kidney/liver issues
It is best to take after workouts in 5g doses, or loading by taking 5g 4x/day for ~5 days and then maintaining by having an average of 2-3g/day.