When to take your Supplements

[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

[33%]

I'm new here, great forums and info

I'm beginning to use ON 100% Whey, any suggestions on how and when to take it (i.e. pre or post workout, how many servings and times per day, what to take it with?). Thanks

[lostboyrufio]

33, read the first post in this thread.

[steve1515]

Arnge Krush Good or Bad ur opinions?

[chravia23]

Great post...thanks for the info.

[anandrag]

Originally Posted by Traps

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.

Traps,
Have found all your posts extremely insightful and balanced.
Have a question on leucine: do you also take it the day(s) that you don't work out? I work out 4 times a week and am wondering whether I should take leucine (or BCAAs) the other 3 days

Thx for the response!