Foam Rolling, Creatine, and BCAA's

Diet and Nutrition
1

Hi all, a few questions that Id like answered, or maybe a pointer to a recent article on.

  1. when should you NOT foam roll? I see plenty of articles on how, but not many on what repercussions it might have doing it right before a workout for example.

  2. reading ‘get shredded’ - am i right in saying he prescribes 4 doses of 5g of creatine and 4 doses of 10g of branch chain amino acids every day of the cut program?
    thats quite alot and was wondering if there are any possible side effect, especially with the creatine?

thanks!

2

little help?

3

BCAA’s are just amino acids, they are found in whey powder for example and i can’t see any reason they would hurt you in any dosage that you could comfortably fit in your stomach. i’ve never taken that much creatine but from reading about it, it seems you will urinate out any excess harmlessly. i’ve never done any foam rolling or ‘active release’ so i can’t comment on that.