i need to get 15lbs of mass and drop 4%bf by next fball season and due to the strict regulations on supplements im thinkin just sticking to the basics of protein, glutamine and creatine. i have very little knowledge of the latter two and dont really know the best stuff or the proper timing to take them. we lift m/w/f at 4pm and come winter semester will run tuesday thursdays
thanks men
I do my 5g glutamine before and after my workout(10g altogether) and my creatine(5g) after my workout. You should always do your protein immediately post workout or within an hour post workout, no more, and make sure its Whey Isolate or Hydrolysate. Also, look into BCAA powder, powder is cheaper, and follow the same dosing protocol as the glutamine with those. That’s what I do, and it seems to work pretty well for me.
what creatine would you suggest?
Pure creapure creatine monohydrate - you can find one in the store here.
[quote]rsg wrote:
Pure creapure creatine monohydrate - you can find one in the store here.[/quote]
Yep, right on. Monohydrate, and I prefer when it is micronized. Dissolves so much easier.
and is all glutamine created equal? or are there brands i should avoid?
[quote]BiggerthnU wrote:
and is all glutamine created equal? or are there brands i should avoid?[/quote]
Glutamine is glutamine generally speaking. I go with Glutamine powder. Some powders are more expensive than others but in those cases I think you’re paying more for the brand name than the actual quality of the product. Plus you have to take into account the amount per serving and total servings per bottle.
so can i take them all in the same shake?
[quote]BiggerthnU wrote:
so can i take them all in the same shake?[/quote]
Put them in whatever you drink PWO.
You can also take the glutamine first thing in the morning or last thing at night, whenever you have an empty stomach.