Don't piss training time away by using a supplement as a crutch. If you can't lift it by yourself, you have no right even stepping in a gym. That said, if you've got ANDRO or 'ROIDS or anything else like that in the house, flush it down the toilet today. You don't need that garbage. If you've been duped into thinking that you need a supplement, you're just plain wrong. What you probably need is FOOD. If you're eating small meals 6-8 times a day and aren't over-training (more than 4 times a week)... and you're still wiped out and/or have hit a plateau, maybe you should think about supplementing for recovery. Rather than use creatine or meal-replacements as a 'helper', you should be using them as a 'must-have'. Supplements aren't silver bullets that transform you from wimp to he-man overnight, but rather they supplement the balls-to-the-wall workout that you've been putting your body through.
However, if you do need to supplement your workout with protein, amino acids, creatine, etc. Here's how I do it:
Pre-Workout:16oz. Gatorade 5 grams Creatine 1 scoop Whey protein
During-Workout: Branched Chain Aminos
Post-Workout: 16oz. of Gatorade 5 grams Creatine 1 scoop Glutamine 1 scoop Whey protein Vitamin B6/B12 Complex Branched Chain Aminos
After my workout, I'm usually screaming hungry and need more than just a few shakes. So I hit the fridge after a half-hour or so and pop down a turkey sandwich or two. During the day, I try and make sure I eat enough real food, and when I can't I make sure I get some sort of lean protein, usually a MRP bar or a shake.
Why do I pop down the vitamins/amino acids? Mostly to mop up free radicals, help repair and build muscle and aid in recovery.
Gatorade has simple sugars that rapidly provide glucose to your muscles and help you recover. Although the amino acids provide Glutamine, I choose to supplement with the real meal deal. Glutamine is the single most abundant amino acid found in the skeletal muscle and is heavily metabolized under intense training conditions.
Glutamine supplementation can help support recovery after intense training by promoting energy repletion. Don't forget protein. It's the most important building block for your muscle, and without an adequate supply, you won't be hitting the mark. Make sure you're getting enough protein throughout the day - but try and find the perfect balance for your body. Don't gorge down shakes and dump massive amounts of chicken down your gullet, try and keep the protein coming in small but frequent amounts.
All this stuff is cheap - buy generic - you don't have to spend a lot of money to get a good physique.
Bottom line? Eat right and supplement if you have to.
However, if you do need to supplement your workout with protein, amino acids, creatine, etc. Here's how I do it:
Pre-Workout:
During-Workout:
Post-Workout:
After my workout, I'm usually screaming hungry and need more than just a few shakes. So I hit the fridge after a half-hour or so and pop down a turkey sandwich or two. During the day, I try and make sure I eat enough real food, and when I can't I make sure I get some sort of lean protein, usually a MRP bar or a shake.
Why do I pop down the vitamins/amino acids? Mostly to mop up free radicals, help repair and build muscle and aid in recovery.
Bottom line? Eat right and supplement if you have to.