Supplement timing

[lulu]

Anyone outside would look in my cabinet and swear I'm a druggie. I understand that supplements are just that.. supplements. Diet is more important. I have my diet and training down, but am wondering if my supplement schedule could use some rearranging. Currently I take my multi vitamin, and flax seed oil with my first meal. 2 hours later comes tribulus on an empty stomach. 2nd meal is cla and glucosamine. Third is cla only. 2 hours later, tribulus again on an empty stomach. 4th meal (an hour and a half pre workout) bcaa's. 30 minutes prior to workout = ephedrine. Immediately post workout = bcaa. 15 minutes later I have a whey shake which i add 15g glutamine peptides to. Post workout meal is about 15 minutes after that. 5th meal is cla. 2 hours later, zma on an empty stomach. 1 hour after that (right before bed) is cassein shake with added glute peptide. I do have protein shakes as needed to obtain my preferred daily intake, it usually depends on my appetite for tuna, eggs, chicken, etc. Would anybody change anything about these supplement times? Thanks for any advice.

 

[redspy]

Most of your schedule looks good to me. With regard to the glucosamine I personally would split the dose in two to improve uptake. Also, some of the research I've seen suggests taking free form amino acids immediately after training means they will be oxidized as energy and not for repairing/building muscle. I usually have a mixture of whey, glucose polymers and creatine post workout.

I recently saw an article in Muscular Development with info taken from a great book called Nutrient Timing. I've just ordered a copy from Amazon. The link is here. It may be of help to you.

 

[Vieope]

I would split my multivitamin per 3. I would also take fish oil. Everything else looks good.
I like to drink some maltodextrin during workout, if I don´t take that I guess I will faint.

 

[Jag]

lulu,


have you added these supps slowly into your routine or just all at once?

reason being that i used to take so many pills, powders & topical gels it felt like every day all day i was popping or mixing or rubbing something on.

then i dropped all of them and then added tribulus, (i finally found one that worked) a multi, vit.C & fish oil.
i use glucosamine & ephedrine every other month & protein powders when i find it hard to get my protein calories in.

i've saved heaps of money & haven't lost any condition.

the first thing i'd drop would be the BCAA's. just have whey. it's cheaper & whey is full of BCAA's & as for glutamine i just couldn't justify the money-results ratio.
also have the glucosamine post w/o as it can cause an insulin spike (a little known fact)

please don't think i'm a busy body but it's always nice to have to have extra cash. but if you're happy with your present results then keep going

Jag