Friday, January 21, 2005

How To Take Supplements To Build Muscle

Out of the hundreds of emails I get each week, more than half are
from people who are interested in knowing which supplements
to take or what the best way is to take the supplements they're
currently using.

So this week's newsletter will show you when to take some of the top
supplements and how to get the most out of them.

Creatine, glutamine, and protein are 3 of the top supplements
for gaining lean muscle and strength.

But what are the best times to take these proven supplements?

Here's what I've found personally works best for me as
well as tracking clients progress using these 3
supplements (which, by the way, are about the only 3 I
recommend to clients, other than protein/meal
replacements, EFA's and a good multi-vitamin).

There's a lot of conflicting research that shows creatine and
glutamine may compete directly with one another for cell transport
and absorption.

That's because both creatine and glutamine use the same transport
method (sodium) to be absorbed by the body, so there's a chance
that one will get absorbed more than the other.

Even though there are different theories as to whether this is true
or not, here's my thought:

By-pass the entire problem by just splitting up the timing a
little bit.

Here are the best times to take these 3 proven supplements:


Best taken 1/2 hour or so BEFORE a workout and
again RIGHT after a workout.

What I do is take a creatine/juice/protein
drink about a half hour before a workout and than
another shake right after.

This "bracketing" technique helps set up an anabolic
(muscle-building) state for your muscles and helps
prevent muscle breakdown from a workout (catabolism).

Other than these 2 opportune times, you can add
another creatine serving or two any time throughout the

I usually recommend 25 to 30 grams of creatine on a loading
phase and 10-20 grams a day on a maintenance phase.


Definitely take glutamine right before bed.

This is where the overwhelming research shows the value of
glutamine raising Growth Hormone levels significantly by
taking 5 grams before bed.

Also, another great time is upon waking, when your
muscles have been without significant nutrition for up
to 6-8 hours.

Another good time for glutamine is about a half hour or
hour after working out.

This helps in the recovery/recuperation process from
demanding workouts.

So, creatine definitely before and after your workout
and glutamine right before bed and right upon wakening.


The best times to take ANY protein drink or protein
supplements are as follows.

I've listed them in order of importance, so based upon
your affordability, start at the top of the list and
work down.

1. Most important time---right after a workout.

Your muscles are like a sponge and need instant
nutrition for muscle recovery and growth.

2. Right before bed.

You're about to sleep for 6 to 8 hours. That's a long time
without protein.

Could you imagine going throughout your day (when awake)
not eating 6 to 8 hours?

Right before bed is important.

3. Right upon waking.

Same thing, you've just gone 6 to 8 hours without
proper nutrition. Your body needs protein quick.

4. Half hour before a workout.

This sets up the "anabolic window" before your workout
and provides your muscles with adequate
nutrition so that the effects of weight training
(weight training breaks down muscle--called catabolic)
are not as severe.

These are the best times for protein.

It can be regular whole food or protein supplements,
again, based on your affordability.

Protein supplements may be better than whole food in
these times because its digested quicker.

But start at the top and work down.

If you can afford 4 servings, you'll really notice the
difference in muscle gains and fat loss.

I hope this article helped shed some light on when to take
the 3 most important supplements for gaining mass and strength:
Protein, creatine, and glutamine.

This article was taken from "Simple Steps To Get Huge And Shredded"


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