Post by Steve Gardener on Jul 28, 2007 9:14:12 GMT
1) Don't buy anything without knowing what it is and what it might be used for.
2) Google, google, google. If it has a zillion pages with 100000 forums and millions of posts on supplements why do people still ask?
3) Filter out the marketing BS (yes the reason why some ask) that companies looking to sell you their prooduct come up with. Note how we try to avoid the BS like the plague on our site. Business 101 says we should 'sell' a product
4) Don't listen to 'my mate down the gym'. I'd be a rich man for everytime I see training with no aim, exercises done badly and nutritional knowledge that would starve an ant.
With the above in mind here are some (as requested) quick tips.
Creatine:
Timings: On none training days any time, on training days post workout.
Frequencies: as above once passed loading period
Amounts: 5g a day (again after loading).
Mixtures: can be taken alone, best with glucose or similar – esp when loading, some add to protein drink. My personal tip – makes sure that you drink enough liquid (at least a small cup full). I use CEE and add it to orange juice/hot water and a little sugar (CEE is very sharp).
Protein
Intro: whenever asked I always remind the person that often replies given or advice on tubs is aimed at a generic average guy. It seems to ignore that one asking might be an Olympic level rower and another a heavyweight weightlifter. Any recommendations or advice should be based on YOUR needs. I try to teach or point the subject in the right direction where they can learn rather than say this is how much you will use. As per below it is worth mentioning that what is ok today for your current bodyweight and aims isn’t what you’ll need later. Many docs will suggest that the needs of the majority do not vary that much yet we see supporting evidence again and again from within our community for higher than ‘average guy’ amounts. This intro applies to ALL SUPPLEMENTS AND NOT JUST PROTEIN.
Timings – deffo post workout. If a ‘slow protein’ then No 1 recommendation is at night time. Otherwise and using whey protein my personal preference is for PWO and as a in between meals ‘snack’. So for me that’s three meals and three shakes a day. 1-2 is ok but see amounts.
Frequencies – as above (it’s the same question)
Amounts – 1 to 1.25g of protein a day is (in our community) the generally accepted norm. Allow for (in a typical diet) 70-90g of protein a day (from real food not ready meals etc). if, as I do, you weigh 275lbs then times that by 1g of protein = 275 less the 90 = 180g of protein from supplemental protein (or more food protein of course). Higher amounts are suggested and esp for those on gear (AAS). I also suggest eating for the targeted bodyweight. So if you weigh 275 and wanna weight 285 don’t eat for a 275 pounder.
Mixtures or to take separately – see carbs and post workout shakes. I take mine as is but that’s from personal preference and targets.
Glutamine
Intro: Evidence supporting use of Glutamine is pretty much 50-50 in favour and against. Those that to get the most benefit use it within the constraints below.
Timings – post workout
Frequencies – see above
Amounts - 20-40g
Mixtures or to take separately – depends on protein intake. I don’t actually use it at all as the total Glutamic acid intake I get exceeds 40g a day from the whey protein I use.
Carbs
Intro: As with protein look at your diet and specific needs over using it to replace food per se. With that in mind:
Timings – best post workout or added to a meal replacement powder/ mass gainer type drink (note not one and the same). So if PWO that’s once a day for most. If MRP 1-2 times a day max and if a mass drink ditto.
Frequencies – see above.
Amounts – for PWO no more than 60g IMO.
Mixtures or to take separately – can be used on its own – as a basic energy type drink but 99% will be mixed with protein. Most proteins have a small amount of carbs present (15% give or take) naturally. Carbs can also ‘spare’ protein (so that the protein is used for as much muscle building as poss over it’s use for energy).
2) Google, google, google. If it has a zillion pages with 100000 forums and millions of posts on supplements why do people still ask?
3) Filter out the marketing BS (yes the reason why some ask) that companies looking to sell you their prooduct come up with. Note how we try to avoid the BS like the plague on our site. Business 101 says we should 'sell' a product
4) Don't listen to 'my mate down the gym'. I'd be a rich man for everytime I see training with no aim, exercises done badly and nutritional knowledge that would starve an ant.
With the above in mind here are some (as requested) quick tips.
Creatine:
Timings: On none training days any time, on training days post workout.
Frequencies: as above once passed loading period
Amounts: 5g a day (again after loading).
Mixtures: can be taken alone, best with glucose or similar – esp when loading, some add to protein drink. My personal tip – makes sure that you drink enough liquid (at least a small cup full). I use CEE and add it to orange juice/hot water and a little sugar (CEE is very sharp).
Protein
Intro: whenever asked I always remind the person that often replies given or advice on tubs is aimed at a generic average guy. It seems to ignore that one asking might be an Olympic level rower and another a heavyweight weightlifter. Any recommendations or advice should be based on YOUR needs. I try to teach or point the subject in the right direction where they can learn rather than say this is how much you will use. As per below it is worth mentioning that what is ok today for your current bodyweight and aims isn’t what you’ll need later. Many docs will suggest that the needs of the majority do not vary that much yet we see supporting evidence again and again from within our community for higher than ‘average guy’ amounts. This intro applies to ALL SUPPLEMENTS AND NOT JUST PROTEIN.
Timings – deffo post workout. If a ‘slow protein’ then No 1 recommendation is at night time. Otherwise and using whey protein my personal preference is for PWO and as a in between meals ‘snack’. So for me that’s three meals and three shakes a day. 1-2 is ok but see amounts.
Frequencies – as above (it’s the same question)
Amounts – 1 to 1.25g of protein a day is (in our community) the generally accepted norm. Allow for (in a typical diet) 70-90g of protein a day (from real food not ready meals etc). if, as I do, you weigh 275lbs then times that by 1g of protein = 275 less the 90 = 180g of protein from supplemental protein (or more food protein of course). Higher amounts are suggested and esp for those on gear (AAS). I also suggest eating for the targeted bodyweight. So if you weigh 275 and wanna weight 285 don’t eat for a 275 pounder.
Mixtures or to take separately – see carbs and post workout shakes. I take mine as is but that’s from personal preference and targets.
Glutamine
Intro: Evidence supporting use of Glutamine is pretty much 50-50 in favour and against. Those that to get the most benefit use it within the constraints below.
Timings – post workout
Frequencies – see above
Amounts - 20-40g
Mixtures or to take separately – depends on protein intake. I don’t actually use it at all as the total Glutamic acid intake I get exceeds 40g a day from the whey protein I use.
Carbs
Intro: As with protein look at your diet and specific needs over using it to replace food per se. With that in mind:
Timings – best post workout or added to a meal replacement powder/ mass gainer type drink (note not one and the same). So if PWO that’s once a day for most. If MRP 1-2 times a day max and if a mass drink ditto.
Frequencies – see above.
Amounts – for PWO no more than 60g IMO.
Mixtures or to take separately – can be used on its own – as a basic energy type drink but 99% will be mixed with protein. Most proteins have a small amount of carbs present (15% give or take) naturally. Carbs can also ‘spare’ protein (so that the protein is used for as much muscle building as poss over it’s use for energy).
