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The Best Time To Take Nutrition Supplements
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 article 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:
-------- Creatine --------
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 day.
I usually recommend 25 to 30 grams of creatine on a loading
phase and 10-20 grams a day on a maintenance phase.
--------- Glutamine ---------
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 waking.
------- Protein -------
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.
About the author:
To learn more about which muscle building supplements are best
to build muscle and increase strength, check out my Simple
Steps To Get Huge And Shredded workout program
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