Thread: Supplements regime

Arrggh! That took me ages to write.. Damn.. Got any ideas?

Oh and I forgot to mention a bedtime shake as well. What's best practise on these? I would only be using it if I felt I didn't get enough protein at dinner (about 6.30). Or is it a good idea to have the night time shake as it is a good recovry time for my body?

Originally Posted by Ronin-Baka

Oh my head!

Well all this supplement stuff is making my head hurt and I don't quite have the technical knowledge to understand all the white papers and articles I've been reading in the last few days.

(I thought it best not to hijack the Indian guys thread even though some of our questions are the same )

Firstly some opinions on the products I chose.

Whey Protien powder
ON 100% Whey Gold Standard

Creatine
ON creatine powder.

Multi-Vit
Opti-men... also by ON (strangely enough these weren't chosen because of the manufacturer just these are the ones I found people recommending. PROLAB 100% whey was also up there along with N-large 2 (though I decided I don't need to bulk yet an if I do I'll mix my own).

L-Glutimine by EAS


Some extra info. I work out mostly in the mornings (start at 8am) unless I'm being lazy and can't getup.

So I eat Breakfast some oats and fruit and I have been eating 6 egg whites for my protein. Then I head off to they gym and do my work out. rest of the day isn't anything worth noting here normal lunch normal dinner.

My nutrition and supplement plan with the above is:
Wake up and take a serving of the opti-men (3 pills)
East breakfast (I'm going to drop the eggs and replace with whey once I get to the gym)
Get to the gym and have a serving of the whey protein as a pre-workout.
Finish my workout and have another serving of protein as post-workout.

Now the Extras get confusing.

I've been told to take about 5 grams of L-glutamine at breakfast and post workout. Should I take the glutamine with breakfast or just add it too my pre-workout shake? what are the pros cons with having the morning hit so close to my actual workout... should I even take it as soon as I wake up with my multi-vit?

Creatine: According to the sticky 5 grams a day is good in the pre and post workout shake. A few other sources (Men's Health to name one) suggest 5grams for both the pre and post shakes. That's 10 grams a day. Too much?

The one thing I seem to be missing is post workout carbs. Should I be adding these? I was thinking of turning some oats into powder to add to it if this is infact a good idea how much should I add?

Sorry thats so many questions but I believe this should be done in a holistic way rather than lots of smaller questions.

drop the glutamine, it is not worth it at all, especially not at your experience level.

multi in the am.
whey throughout the day to meet your protein goals. WHEY SHOULD NOT REPLACE FOOD!!!
if you have whey pre, make it at least 20 minutes prior.
5g creatine pre, 2.5-5 post is fine.
whey +carbs post, you can mix it with gatorade if you have to. oats post workout will do fine.
typically a pre bed shake is a casein shake. check out sustain, or simply eat some cottage cheese pre bed.