I have a couple of questions for those who understand better…
Currently I am supplementing like this:
Casein (During BReakfast, Before Bad)
Whey (Pre and Post Workout)
Dextrose (Pre and Post Workout)
Creatine (Pre and Pst Workout)
ZMA (Before Bad)
I was planning to include L-glutamine in my supplementation, but the budget is not unlimitted. In order to put L-glutamine in this list, I would have to remove something. There is no way I am going to stop with the first 4, so that leave me with ZMA to be replaced.
I never had the effect I desired with ZMA, that would be a btter sleep. I Have trouble sleeping and that supplement didnt help me at all. To be honest, it gives me headache sometimes (in the beggining, but not anymore though)
But I know ZMA is not designed to enhance my sleep time, but has other purposes. Thats why I would like to ask you guys, what would be a better basic supplement? In other words, wich come first in the “most basic and necessary” supplements? ZMA or L-Glutamine? And with 4 doses os Whey/Casein a day, do I really need extra aminoacids like Glutamine?
Second question:
Ask said previously, I put Dextrose in both, my pre and psot workout shake. 40g in each.
The problem is that I go to the gym at 9 pm. quite late at night. Is that ammount of high GI carbs adding some fat to my body? I am gaining some weight but I notice that my bosy fat is incresing I guess. And after I drink these shakes I feel puffy.
I plan to remove it from one of my workout drinks. Wich one would be better off without Dextrose? Pre or Post?
Most whey protein has a reasonable amount of glutamine in it already. It usually lists the amino acid profile on the bottle. I know the whey protein I use has 5g of glutamine per serving which is a typical serving size for glutamine anyway. I’ve never used ZMA so I can’t give any input there, but I have added extra L-glutamine to my shakes over the past 2 months and I haven’t noticed anything different. I probably won’t be buying it again anytime soon.
[quote]BulletproofTiger wrote:
I’d remove dextrose post and keep the ZMA rather than include glutamine. Glutamine doesn’t do much as far as recovery believe it or not.[/quote]
Glutamine is more for if you are immune-compromised or extremely low-carb for extended period of time.
Why the Dextrose post-workout? Why not just pre- and peri-?
I recall reading an older piece of Duchaine’s where he discusses how oral glutamine essentially does nothing because of how it’s destroyed in the digestion process, and then a few years ago, there were several papers written about how it’s basically not as useful as we would like to think (honestly wish I could recall the specifics, but I do know that it was enough to convince me to stop spending my money on it).
As for Shake before bed and ZMA, what I do is usually what I have read ppl suggesting here on the forums. To take it 1hour before bad, and right before bad I drink my Shake.
Concerning Dextrose Post Workout, I do that also based on what I read around here and soem articles. That a good post workout drink should have enough carbs to spike your insulin level. Read elswhere also that from not taking carbs before my workout, my body will burn fat faster. So now I am confused. What should be the timing for this High GI carb?
Probably I wont be spending money on glutamine as I dont think it will change much. I think my 4 shakes a day already cover for that. ZMA also didnt impress me, so I might stop with that. Not sure.
try buying a quality zinc and magnesium separately. take the mag before bed, i take 500mgs, and 50mgs zinc first thing when you wake up. mag is a sedative so its good pre-bed, but zinc not so much. zinc is best to take on a empty stomach.
you don’t really need to take a pre-bed shake unless you’re hard pressed getting enough calories/ protein during the day. i think you’ll be surprised how much your sleep will improve if you don’t go to bed with a belly full of fluid/ food.
As for Shake before bed and ZMA, what I do is usually what I have read ppl suggesting here on the forums. To take it 1hour before bad, and right before bad I drink my Shake.
Concerning Dextrose Post Workout, I do that also based on what I read around here and soem articles. That a good post workout drink should have enough carbs to spike your insulin level. Read elswhere also that from not taking carbs before my workout, my body will burn fat faster. So now I am confused. What should be the timing for this High GI carb?
Probably I wont be spending money on glutamine as I dont think it will change much. I think my 4 shakes a day already cover for that. ZMA also didnt impress me, so I might stop with that. Not sure.
Any other supplement I should consider?
I am also taking Fish Oil and Multivitamin[/quote]
The Anaconda protocol spikes insulin just before and during WO while eating no carbs in post WO meal 30-60 mins later.
[quote]Dolce wrote:
try buying a quality zinc and magnesium separately. take the mag before bed, i take 500mgs, and 50mgs zinc first thing when you wake up. mag is a sedative so its good pre-bed, but zinc not so much. zinc is best to take on a empty stomach.
[/quote]
Or get the new Elite Pro MInerals. Since they’re chelated you don’t have to worry about timing or conflicts with other minerals or foods.
I’ve been sleeping better since I started taking them.
[quote]Dolce wrote:
you don’t really need to take a pre-bed shake unless you’re hard pressed getting enough calories/ protein during the day. i think you’ll be surprised how much your sleep will improve if you don’t go to bed with a belly full of fluid/ food.
[/quote]
[quote]The Mighty Stu wrote:
I recall reading an older piece of Duchaine’s where he discusses how oral glutamine essentially does nothing because of how it’s destroyed in the digestion process, and then a few years ago, there were several papers written about how it’s basically not as useful as we would like to think (honestly wish I could recall the specifics, but I do know that it was enough to convince me to stop spending my money on it).
S[/quote]
That’s kind of disappointing to hear, I started taking glutamine a few weeks ago and thought I felt a difference in doms and general recovery (possibly just placebo though). What do you make of the post above yours suggesting it could be helpful for the immune system?
I’ev read a lot of things on Glutamine over the years, and admitedly used it back around 2000 (never relied on it anytime during the last 5 or so years, when I really stepped up my progress). One particular competitor I know, and speak to regularly, relies heavily on it, while I’ve always been a big proponent of BCAAs and worrying about spiking hormone levels at certains times of the day (nutrient timing etc).
At risk of sounding like an asshole, this guy isn’t really much of a threat onstage, and would most likely makebetter progress if he stopped worrying about ‘little things’ like if Glutamine would contribute at all to a less-than-winning caliber physique. If you’re concerned about immune functioning and overall health, Whey and Zinc have both been shown to have positive effects.
Yes, the original studies on Glutamine were done (I believe) on burn patients in hospitals,… so you do have to take any claims with a degree of “does this really apply to me?”. I remember all the big claims about Boron raising T-levels back in the mid-late 1990’s. Everyone was popping Boron hoping for a little extra boost. Eventually we found out that the study was done on POST-MENOPAUSAL WOMEN! -lol.
So in my humble opinion, I’d stick to the stuff that you know will have some effect. (I’ve been using the Mineral Support for a month now, and I love it, definitely don’t feel as beaten down, and sleep much better too!)
[quote]BulletproofTiger wrote:
I’d remove dextrose post and keep the ZMA rather than include glutamine. Glutamine doesn’t do much as far as recovery believe it or not.[/quote]
I agress with this.
Even if you wanted to add glutamine pwo you could. Its very cheap at wal-mart. Its only like $11.99 for a tub. I have never heard of there being any quality difference comparing glutamine.
I personally take glutamine pwo with my protein shake.
A little tip about glutamine: any time I have ever felt a cold coming on/felt incredibly run down I take two Emergeny-C packets and a couple of servings of glutamine and the next day I feel 100% refreshed and good to go. It also works if you’re currently sick. I swear by this combo. I have gone from wanting to die to almost fully better in less than 24 hours. Try it out sometime if you’ve got some extra glutamine laying around.