When to take your Supplements

[Traps]

Originally Posted by Matt58

Thanks for all the info will be a big help. How does this schedule look for the summer then:

7:45AM-Wake Up
12oz water + 5(+) grams creatine + 30g dextrose
16oz water + 1 scoop whey + 10g BCAA

8:30AM-Breakfast: Pre-Workout Meal
* here I would like to see some more whey, but too much protein does you no good, so eat the eggs instead.
8oz of skim milk, 12oz water
1/2 cup dry oats with milk/water
6 eggs(5 whites, 1 whole)
2 fish oils


9:30AM-10:30AM-Lift
Just workout, drink a little water if your thirsty, DO NOT drink a gallon while your working out. Instead drink it throughout the day

10:31AM-PWO
12oz water + 5(+) grams creatine + 60g dextrose
20oz water + 2 scoop whey + 20g BCAA

11:15AM-PWO Meal
20oz cup of skim milk with your oats blend + 1 scoop whey
1/2-1 cup of brown rice/pasta
chicken breast

Look good? But what if I don't have dextrose available? Take with gatorade or banana? Or for PWO mix monohydrate with whey,banana and oats?

Gatorade is good just drink enough to get your required grams of sugar. I'll often mix my dextrose with gatorade for flavor. Avoid consuming food during the first 30-45 minutes after taking creatine. It will slow absorption.

...GNC has their creatine monohydrate on sale for $15.99 for 1000g so is about $7 less than ISS Reasearch, so probably go with that for now. Is the water retention bad though with mono? But I guess if i'm bulking it doesn't matter.

No go for the ISS Research. Not all creatine is the same. As far as water retention. Most of the water will be intracellular(in the muscle). This is a good thing. You'll get some skin bloat, but who cares. Unless your ripped, it shouldnt be too noticeable.

Thanks.

Do it something like that I guess. I dont workout until the evening, and I hate taking creatine before working out. Furthermore my creatine doses are spread out so that as the "pump" begins to wear off, I'm scheduled for another dose of creatine. So if my technique will work in your case remains to be seen.

Here's what I have done, and will be doing again shortly.

8:00 am
12oz water + 5 grams creatine + 40 grams dextrose or dextrose/gatorade mix
16oz water + 25grams whey + 5 grams leucine

8:30 - 8:45 am
16-25 oz skim milk + 25 grams whey protein
Eat some complex carb source, maybe some eggs too

Do my stuff throughout the day. Eat food every couple hours, drinking milk and water, there will be 1 or 2 occasions in which I'll throw in a scoop of whey as well.

sometime after 6:00pm workout

Post workout
12oz water + 5 grams creatine + 80 grams dextrose or dextrose/gatorade mix
20oz water + 50 grams whey + 10 grams leucine

45 minutes to an hour later
20-25 oz skim milk with 25 grams whey protein

15 minutes to half hour after that
eat

the rest of the night I might eat another meal, before bed 20-25oz of skim milk + 20g whey protein.

I'm certainly no monster and no end all and be all of answers. But it worked well for me. Try to consume 2 grams protein per lb of body weight. At the very least 1 gram/lb, and spread it as evenly as possible throughout the day.

[Matt58]

Alright thanks again for the help. I'll probably purchase that ISS Mono from BB.com real soon. Also need to get some BCAA's and whey.

I'm pretty much set on what BCAA I want to buy which is BCAA Boost from TP.com. $17.96 per/lb for over 5lbs and I like to buy in bulk. So 5lbs(20g per serving) will last me 57.5 days for $89.80 if I take 2 serv a day. Or do you know any better deals on BCAA's and last me long time?

I split on which protein to take. Either whey concentrate from TP.com or Bioplex 100% Whey. I just want to make sure I am getting a quality product but not getting ripped off. Now I did all that math and Bioplex is cheaper per/serving and will last longer. I also already bought the 22lb bucket of whey and probably 20 servings left and it seems to be fine but not sure if it is top quality you know.

I was either going to get the 22lb bucket of Bioplex or 20+ of whey concentrate from TP.com. I'll give you what Bioplex's product says about its whey on BB.com
Product Highlights

* Best Flavored Whey Protein in the Industry
* Sweetened with Sucralose
* No Bitter Aftertaste
* Aspartame Free
* Acesulfame-K Free
* Low in Lactose
* Low in Carbohydrate
* Low in Fat
* Mixes Instantly with Liquids

Product Benefits

* High Amounts of Whey Microfractions
* Superior Protein for Lean Muscle Growth
* Supports Tissue Repair and Recovery
* Boosts Immune System
* Natural Antioxidant
* Appetite Suppressant
* Superior Amino Acid Profile
* High Levels of Branched Chain Amino Acids
* Undenatured Proteins for Digestive Ease

22lb bucket of Bioplex is $110.99 plus shipping(384 serv-20g protein per serv) and TP whey concentrate is $122.85 for 22lbs(330 serv-23g protein per serv) I'd post info about the whey concentrate from TP but don't want to make post to long. lol Just check it out at TP if u want.So what do you think I should go with?

[Traps]

This is getting out of the original threads context but I'll just say, normally I'd suggest ON Whey for a cheap quality protein, but that bioplex looks decent and just as good a value. I might try that in the near future. As far as BCAA's I dunno. Too expensive for me. I just get leucine. I wouldn't mess with TP's whey concentrate, blah....

Anyways. Any further questions not related to supplement "windows of opportunity" or dosing schedules should be placed in a different thread in the supplements forum.

Thank you and good luck with your lifestyle. Stay away from drugs, and those that do them.

[Matt58]

Sorry for getting off track there but thanks for all the answers now I know a lot more about pre and post workout nutrition and think it'll help me greatly.

Thanks for the help and like you said i'll keep avoiding drugs and those who use them. lol

I got a question or 2 on BCAA's and just L-leucine but wont ask here because of topic, i'll just PM you if I can't find the answer from searching this site.

[spykraft]

Looking at all the posts, the chemistry just bowls me over! Am a newbie at weight training with supplements. Regular gyming hasnt helped me much over the past few years, so am looking at supplements to help me gain a little more.
Although, taking doses of creatine, glutamine or other isolated supplements wouldnt be possible for me. I have started with the cytosport Muscle Milk, so going by the posts by the experienced fellas -read YOU guys!- I should prolly take a serving of the MM an hour before and after my workouts, right?

FYI, am 190cms, 214lbs, and can currently do 150lbs bench press/80lbs Bcurls/100 military.

Many thanks!

[Traps]

I'd take it 45 minutes to 1 hour before workout with some complex carbs, and immediately post workout with dextrose.

Muscle Milk is mostly a slow digesting protein. Personally I'd rather take a 100% whey protein before and immediately after workout, and save the muscle milk for the morning and before bed.

[spykraft]

Traps, in total respect (and awe!) of you, i usually never liked supplements, nor di i prefer recommending them to my gym buds. I rather used to depend on natural sources like raw eggs and meat. However, after a gap of about a year from work out, i saw the fat dwelling around my waist!

Read the posts here on BB4U, and I thought of giving supplements a try. After some groundwork, I went for MM (even though it has a HUGE amount of calories), cuz it has a mix of Whey and caesin prots, both fast and slow digesting protiens!

Am planning to add more whey to my diet as well though, but just wondering on hw good is MM compared to 100% whey?

[Traps]

#1 MM vs whey can not be compared, they are for different purposes. Sure you can use MM pre and post workout, its cool, however I prefer a faster absorbing protein(100% isolate if possible, but too expensive for me) for post workout. The reasoning? To get the amino's in my blood as quickly as possible to prevent further breakdown of muscle tissue, and to stimulate protein synthesis right away. Also, and this is a big reason too, I spike my insulin levels post workout using dextrose(glucose). Insulin is very anti-catabolic post workout. The addition of protein with a high GI carb further increases the insulin spike, plus the very nature of insulin opens your muscle cells for rapid nutrient uptake, hence amino's and glycogen get pushed into the muscles to asisst with repair of the tissue. The timing of this protein carb mix is still a mystery to me. I know that as your insulin spikes you gotta have the aminos in your blood to take advantage of the synergestic effect. Taking the dextrose and whey at the same time may not be the best route, but until I attempt to figure it out, it works for now.

#2 There is nothing wrong with taking supplements, so long as you are using them as SUPPLEMENTS to a proper diet.

[spykraft]

Your opinion taken!

Although, I wud try out MM with dextrose/gatorade for the first month and see the results!

As for the 'awe', i was showing respect to the lats and traps on ur profile pic, I kinda knew it was the avatar magic! thats what avatars are for after all

Anyways, as for my profile pic, you can see I need a lot of work

Thanx once again TRAP

Gnite!

[ShortBucRising]

Oh yeah, definite print out!!!!!!!!!!!!!

[dfokas]

So I skipped through this thread and didnt see anything about taking N.O. products. All of the info in this thread is very helpful but just wondering if i can get a little advice on the timing of my supplements and dosage. Not sure if taking the N.O. would throw off the timing at all.

About 30 minutes before my workout I mix 2 scoops of NO xplode with 5g of creatine monohydrate and 5g of BCAA powder.
After my workout I mix 2 scoops of optimum nutrition whey protein (48g protein) with about 8-10 ounces of milk.

I weigh about 185 pounds and am 6'1". I am trying to stay fairly slim but want to put on as much muscle as I can. Any advice would help. Thanks.

[jiujitsu3000]

i do alot of reps daily but only doing push-ups and sit-ups do u recomend creatine i just bought nitrotech hardcore what do u tink about the products or should i discontinue the creatine cause i only do push ups reps . what is your suggestion im 5'5 160 want to gain muscles but no fat around the waste area

[illinijeff217]

Good Read