Mixing supplements

[endgame]

Hello everyone. I've lifted weights for a few years, but I have just started taking supplements. I know it's okay to mix creatine+whey or creatine+glutamine, but can I mix the whey, creatine, and glutamine together for a single consumption?

[Traps]

Yes. Except personally I'd stop wasting money on glutamine. You could do much better using the money elsewhere.

[endgame]

Cool, thanks for the extra info. To be honest, I'd never even heard of it before I did some research on the Web, but I figured it was worth a try.

[Traps]

Did you see this FAQ Glutamine

Increased glutamine availability does increase glutamine flux in muscle tissue (i.e., both uptake and outflow are increased but tissue levels are not changed), but this may limit transport mechanisms for other amino acids [17]

[endgame]

Thanks for the info; it is certainly interesting. While on the subject, what's your opinion of the Nitric Oxide supplement for increasing blood flow--worth it or not?

[Merk0135]

This brings me to ask how people are mixing their waxy maize. I've always taken 1 scoop wms with 2 scoops protein 30 min after my workout. However, I'm thinking it might be better to mix it with my BCAAs and Kre-Alk which I take immediatly after my workout.

[Traps]

Originally Posted by Merk0135

This brings me to ask how people are mixing their waxy maize. I've always taken 1 scoop wms with 2 scoops protein 30 min after my workout. However, I'm thinking it might be better to mix it with my BCAAs and Kre-Alk which I take immediatly after my workout.

I take dextrose, whey, leucine, creatine mono all at the same time post workout. My goal is to have the protein, leucine, and creatine peaking at the same time my insulin is. Taking it all at once may not be the best solution in trying to achieve this, but I havent found any research to indicate how I should be timing it. My bottom line is, until then, fark it........ It all goes down at same time, allbeit in two different solutions of water.

I'm not sold on waxy maize over dextrose. It would help if I could find information on the GI or II for WMS.

My suggestion to you would be to take it all at once, not gonna make that much of a difference if any difference at all.

[Merk0135]

Originally Posted by Traps

I take dextrose, whey, leucine, creatine mono all at the same time post workout. My goal is to have the protein, leucine, and creatine peaking at the same time my insulin is. Taking it all at once may not be the best solution in trying to achieve this, but I havent found any research to indicate how I should be timing it. My bottom line is, until then, fark it........ It all goes down at same time, allbeit in two different solutions of water.

I'm not sold on waxy maize over dextrose. It would help if I could find information on the GI or II for WMS.

My suggestion to you would be to take it all at once, not gonna make that much of a difference if any difference at all.

Ya, there's still a lot of research that needs to be done on wms. From what I've read over at IM, wms has a very high molecular weight which allows it to be sucked through the stomach very fast, allowing it to enter the intestines and body twice as fast as dextrose and malto. With that being said, if you mix wms with anything more than about 25 grams of other nutrients it lowers the molecular weight and doesn't allow for it to be sucked through the stomach as fast.

[Traps]

What exactly is your intention for increasing blood glucose levels a little faster than dextrose?

IMO I dont think its as big a deal to replinish glycogen stores immediately post workout. I'd be shooting for protein synthesis instead. When carbs are combined with protein, not only does it increase insulin response, but it also increases protein synthesis, and since we dont know the insulin response of wms, I dont use it. Side note: insulin doesnt boost protein synthesis post workout. It prevents muscle catabolism. I"ve seen a number of studies that show muscle glycogen gets replenished at about the same rate whether you use a high GI carb or a low GI carb. The following post from T-Nation, supports this.

Check this out Overtraining/Recovery/Dual Factor Theory.

[Merk0135]

Originally Posted by Traps

What exactly is your intention for increasing blood glucose levels a little faster than dextrose?

IMO I dont think its as big a deal to replinish glycogen stores immediately post workout. I'd be shooting for protein synthesis instead. When carbs are combined with protein, not only does it increase insulin response, but it also increases protein synthesis, and since we dont know the insulin response of wms, I dont use it. Side note: insulin doesnt boost protein synthesis post workout. It prevents muscle catabolism. I"ve seen a number of studies that show muscle glycogen gets replenished at about the same rate whether you use a high GI carb or a low GI carb. The following post from T-Nation, supports this.

Check this out Overtraining/Recovery/Dual Factor Theory.

I shoot for the protein synthesis by taking my BCAAs and Kre-Alk 20-30 minutes before my pwo shake. I've heard and read the same thing that the GI rating doesn't matter that much. The main reason I take wms with the protein is to shuttle the protein to my muscles faster. The rapid glycogen replenishment is an added bonus. The only question I have is if the protein lowers the molecular weight of the wms too much. I know taking dextrose for the insulin spike with creatine is a popular method though.

[Traps]

Originally Posted by Merk0135

I shoot for the protein synthesis by taking my BCAAs and Kre-Alk 20-30 minutes before my pwo shake. I've heard and read the same thing that the GI rating doesn't matter that much. The main reason I take wms with the protein is to shuttle the protein to my muscles faster. The rapid glycogen replenishment is an added bonus. The only question I have is if the protein lowers the molecular weight of the wms too much. I know taking dextrose for the insulin spike with creatine is a popular method though.

I dont think I've stated my point clearly enough, and for that I apologize.

I think the claimed benefit of wms is overrated. You think your repenishing your glycogen stores any faster using wms as opposed to dextrose? I doubt it. If it does, I bet its negligable. Did you read the link I posted?

Post workout carbs should be more for the enhanced protein synthesis you get when its combined with protein rather than replenishing muscles with glycogen. Again, I'd rather have the benefit of insulin from dextrose then a little quicker absorption from waxy maize. Insulin is the most anabolic hormone in our bodies (so I've heard anyway). This applies whether I'm taking creatine or not. Read this........ http://www.bodybuildingforyou.com/fo...tml#post611448

As far as your question. I dont see how protein will DECREASE molecular weight.

[endgame]

Well, after three days of using the three supplements I listed above, I've come to two conclusions:
1. I like supplements. I can feel my muscles already "packing together"--for lack of a better term--only after using them for a short amount of time.
2. Just because something says chocolate doesn't mean it tastes good...

[Merk0135]

Originally Posted by endgame

Well, after three days of using the three supplements I listed above, I've come to two conclusions:
1. I like supplements. I can feel my muscles already "packing together"--for lack of a better term--only after using them for a short amount of time.
2. Just because something says chocolate doesn't mean it tastes good...

try some BCAAs. I recommend scivation xtend.