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2004/11/14, 11:17 PM
trainharder,
from my experience and sound advice from many people who know their stuff, the following is probably optimal...I say optimal in that you are still and individual and will need to tweak out what works for you. However the following guidelines I find are optimal:
Glutamine:
Personally take it 3 times a day, could get away with twice a day...2 most important, (1) immediately following your workout mixed in with a whey isolate (note: some people are sensitive to straight up isolate only as it digests very rapidly; a mix of concentrate/isolate is what I use); (2) second most important is prior to sleep, research indicates that this has promoted even higher GH levels (even higher because GH levels are already highest on a 24 hour clock during nightly sleep). I also use glutamine a third time, in the morning when I arise from bed, as I have been starving for 8 hours, stop any catabolic state that may occur. Another manipulation for if you do a little cardio after lifting days...take a little protein with some glutamine (no carbs) before the cardio, then do full recovery after the cardio (protein, glutamine, w/the carbs); unless you are doing cardio for actual endurance and not for body comp., then the carbs prior is fine.
Creatine:
most optimal time to take creatine is post-workout, all of the professional in the field I know, including myself, recommend no loading phase, and a 2 month-on 1 month-off cycle. whether you take 5 or 10 grams, do it post-workout. Some may advocate 5 grams 30 mins before, 5 grams after, you could experiment with that, but directly after your workout is optimal.
Protein:
I don't personally use myoplex, from what i know it is a meal replacement. I use BioX's power meal, which is a mrp as well. I use it when i need to. However i use a isolate/concentrate mix post workout (Prolabs advanced whey) and i use a concentrate before bed with the glutamine. concentrate will last a bit longer in the blood stream. What would be most optimal before bed is a protein powder derived from caseinate (milk protein). this lasts in the blood up to twice as long as a concentrate. Whey first appears in the blood around the 40-minute mark after ingestion (though pure isolate may appear even sooner) and can last till about 90 minute (more the concentrate products); casein lasts a good 90 to 180+ mins. that being said i just take a concentrate (things can get a little to complicated).
Multi-Vit is a good start, one can always do better, but it is a good place to start. you may want to eventually look into vites/mins (more in depth than just a multi) focussing especially on antioxidant & EFA's...
kris
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