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2004/03/13, 01:57 PM
As a beginner into weight lifting, nutrition and supplementation, I found it overwhelming trying to figure out when to take various supplements. After scouring this site and getting some great advice from many knowledgeable people here, I figured I would compile a list of when to take certain supplements. This is for other beginners like myself that find this very confusing for it is actually very easy once you know it.
If I am wrong on anything, please correct me and please add to the list.
Creatine - After the loading phase, one should take 10g of creatine a day. Some say that you should take a dosage based on your weight and needs, but I think 10g is a good rule of thumb. Some people like to take all 10g at a time and others like myself like to take it 5g at a time because it is easier on the stomach. (Micronized creatine seems to be easier on the stomach.
I take 5g pre-workout in water. I take the other 5g post workout with a delivery system containing a 50 / 50 combination of maltodextrin and dextrose. This creates an insulin spike, which basically gets the creatine to the muscles faster. Now why not take this insulin spiking delivery system for every dose. The reason is that you want the insulin spike after you workout when your muscles are super absorbant. If you have insulin spikes to often, your body will lose its sensitivity to the insulin spikes and this will become much less effective. Chromium poliynicotinate and R-ala assist with insulin spikes.
Glutamine - glutamine should be taken several times a day. I take 5g in the am with a protein shake. 5g in the afternoon and 5g post workout with another protein shake.
Whey protein - whey protein is great for post workout, because it gets absorbed very quickly into the the muscles. The problem with whey protein other times of the day, is it gets absorbed so fast that your body needs more throughout the rest of the day and night. For protein the rest of the day, it is good to find a protein that contains cacein. This is a much slower absorbing / digesting protein that kind of acts as a time release through the day and or night. In addition, some flax seed oil will help slow the digestion and absorption.
ZMA - ZMA is a mineral supplement that has been great for me. ZMA (Zinc Magnesium Aspartate) will help you get a much deeper sleep. A deeper sleep (REM Sleep) will allow you to heal better and quicker and create more growth hormone to increase muscle growth. ZMA should be taken about 1 hour prior to bed on an empty stomach.
Thanks to all the mods and other memebers for taking the time to clarify this for me. This list comes soley from their mouths and I do not take credit for any of this. I just wanted to have a simple list to ease the confusion for other beginners.
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Don\'t sweat what you have no control over... WILL IT MATTER IN A HUNDRED YEARS....
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2004/03/13, 02:11 PM
What is considered an "empty" stomach, I.e.: how long after supper, also can you cram in another meal (protein) after taking the ZMA and before going to bed?
BTW, excellent idea. I was wondering about some of these issues. Thanks for taking the time to write and post it!
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If you compare yourself with others, you may become vain or bitter; for always there will be greater and lesser persons than yourself.--- Desiderata, Max Ehrmann, 1927
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2004/03/13, 02:14 PM
Glad I could help jcannuck!
This is a quote from bb1fit:
You don't have to have a completely empty stomach, in fact a good scenario would be to take it after your last meal, about 2 hrs. should do, then within an hour have your before bed meal if you are doing that.
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Don\'t sweat what you have no control over... WILL IT MATTER IN A HUNDRED YEARS....
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