Whey Protein
This should be the number 1 supplement of any supplement program. If you
are not taking in at least 1gram of protein per pound of bodyweight you are
seriously limiting your results. Whey protein has the highest bioavailability
of any protein. Its absorption rate is increased when taken after a workout
Dosage
As
stated, 1gram per lb of bodyweight, absorption is a lot better after your
workout so ideally 60% of your protein requirement for the day should be
consumed after the workout (not all in one go) up till you go to bed.
Creatine
Next on the list is creatine. As
it gets converted into creatine phosphate in the muscles, which produces energy
for contractions during training, supplementing with creatine can ensure that
levels of it are topped off. Plus, creatine will force more water into the
muscle cells creating an anabolic environment increasing protein synthesis.
Dosage
3-5
grams pre-workout: Taken
with a moderate amount of complex carbs and 20 grams of whey protein taking
creatine at this time will guarantee your levels are filled up.
3-5
grams post-workout: Within
30 minutes after training combine creatine with 40grams of whey protein and 80
grams of simple carbs . The insulin response from the simple carbs will also
promote the creatine being moved quickly into the muscle.
Glutamine
Doseage
7 grams
when you wake up7 grams pre-workout
7 grams post-workout
7 grams 60 minutes before bed
Branched Chains Amino Acids, BCAA
Amino acids are the building blocks of protein. They help aid in the
repair, growth and development of muscle tissue. The 3 amino acids L-Leucine,
L-Isoleucine, and L-Valine cannot be
created from your body so the only route of obtaining these is through supplementation,
from my experience L-Leucine is the most important in adding muscle and aiding
recovery and protein synthesis.
Doseage
5-10
grams when you wake up
5-10
grams pre-workout
5-10
grams post-workout
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