Monday, April 25, 2005

All About Supplement Timing

Out of the hundreds of emails I get each week, more than half are from people who are interested in knowing which supplementsto 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 supplementsfor 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 aswell as tracking clients progress using these 3supplements (which, by the way, are about the only 3 Irecommend to clients, other than protein/mealreplacements, 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 transportand absorption.

That's because both creatine and glutamine use the same transportmethod (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:

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Creatine
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Best taken 1/2 hour or so BEFORE a workout andagain RIGHT after a workout.
What I do is take a creatine/juice/proteindrink about a half hour before a workout and thananother 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 addanother creatine serving or two any time throughout theday.

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

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Glutamine
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Definitely take glutamine right before bed.

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

Also, another great time is upon waking, when yourmuscles have been without significant nutrition for upto 6-8 hours.

Another good time for glutamine is about a half hour orhour after working out.
This helps in the recovery/recuperation process fromdemanding workouts.

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

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

I've listed them in order of importance, so based uponyour affordability, start at the top of the list andwork down.

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

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

2. Right before bed.

You're about to sleep for 6 to 8 hours. That's a long timewithout 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 withoutproper 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 adequatenutrition 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 inthese times because its digested quicker.
But start at the top and work down.

If you can afford 4 servings, you'll really notice thedifference in muscle gains and fat loss.
I hope this article helped shed some light on when to takethe 3 most important supplements for gaining mass and strength:Protein, creatine, and glutamine.

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The Best Supplement Info On The Market
-------------------------------------------

If you're interested in getting honest and unbiased reviews of popular muscle building supplements - from someone who doesn't sell them - then you should get to know Will Brink.
Will has put together a superb and professionally written resource to help you learn which supplements are truly worth taking.

It's called "Muscle Building Nutrition" by Will Brink.

http://www.musclebuildingnutrition.com/cgi/at.cgi?a=239719

You could spend hours searching online for detailed supplementinfo and you'll never find a guidebook more complete than you will in Will's "Muscle Building Nutrition".

This e-book shows you exactly what it takes to build muscle and itcovers every major muscle building supplement on the market, including:

* Creatine* Andro* ZMA* HMB* BCAA's* MCT's* Methoxy* Whey* Tribulis* Ecdysterone ...
and many more.

When new supplements are released, Will posts updates on the latest news, research and developments - and gives the updates to thosewho own this e-book.

Even though I've always said that most supplements are a completewaste of money, there are a few effective products that will help you gain more strength and lean muscle mass.

And Will cover's these supplements... as well as the supplements you should stay away from.
If you're spending ANY money on supplements and you're not sure whether you made the right decision, save yourself some cash in thefuture and get Will's "Muscle Building Nutrition".

It will allow you to stretch your supplement dollar further, so you onlyspend money on tried-and-true muscle builders. This is not just a "supplement review book" either. Will has written a great section on muscle building nutrition which teaches you exactly what to eat to gain muscle - without getting fat.

Go here to get all the info from Will Brink's website:

http://www.musclebuildingnutrition.com/cgi/at.cgi?a=239719

PS. "Muscle Building Nutrition" is a muscle-gaining program.

If you're interested in reviews of weight loss and fat loss supplements, check out Will's other e-book, "Diet Supplements Revealed":

http://www.aboutsupplements.com/cgi/at.cgi?a=239719

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