another supplement question

[the_troooth]

ok this coming weekend i think im going to order some protein. is there any other supps that anyone here would recommend? looking to gain about 10lbs or so.

[Boss Man]

Glutamine. The best powdered supplement bar noine, in opinion, mainly as it's got virtually no side effects at all.

[swanso5]

fish oil for mine, maybe flameout from t-nation

[the_troooth]

any recommendations on proteins? i think i might try muscle milk but i thought id get your opinions first. it seems like alot of fat to me. u can read here.

http://www.cytosport.com/Product.aspx?ProductID=1

i found a glutamine/creatine mix. good or bad idea?

[Boss Man]

Bad idea, as you can't dose either how you want.

For example, if you like many do, want to dose Glutamine post-workout, and pre-bed, that screws up the Creatine loading phase, if you intended to do that, and even if you wanted to do a 10g, not 5g maintenance plan on Creatine, most evidence I've read on that, is to dose the Creatine, 6+ hours after the previous scoop, unless workouts finish less than 6 hours pre-bed, then dose the other scoop first thing.

So you might have potential issues with dosing the Creatine too close together, having it like that.

Also some people use upto 20g Glutaimine a day. You'd end up with yours, probably abusing the Creatine, using those doses of Glutamine.

Plus you need to cycle Creatine, whereas Glutamine reuires no cycling, so you just cut Glutamine benefits, or temporarily reduce them, even if you use the minimum Creatine dosage method, 3 weeks on 1 off. when seperately you could cycle the Creatine, and continue dosing Glutamine off cycle.

Personally I don't like combi-products like that, especially all in one Protein powders.

You can possibly pay pay a bit more, buying Glutamine, and Creatine seperately, but then you have greater flexibility about dosing.

Especially with all in ones, just buy the Protein, Glutamine, and Creatine seprately, and it probably is chaper, as you don't then need to buy things like ZMA, Chromium, HMB etc etc, that are little added extras in all in ones.

So in summary, buy the two things seperately, so you can have better flexibility of use, and dosing. Might cost a little more, but much less issues, and if you feel Creatine isn't right for you, you're not stuck with it. You can decide not to buy, or stop use, but still use Glutamine.

[the_troooth]

i kinda thought that by your sticky. thought i might pinch a penny though.

what do you think about the protein?

[swanso5]

yeah too much fat...you should only be consuming liquid protein straight after training and at that time you want instant digestion / absorbtion of which fat slows down (notice how full you are after a big roast dinner, that's why) so go for one with minmal fat if possible

[Boss Man]

Depends though.

Glutamine is a component of Proteins anyway, so something that has Glutamine is a grey area, unless it's actually stipulated on the tub perhaps, likelihood is there is no additional Glutamine, merely standard levels relevant to the amount of protein.

Also, there is Carnitine in Proteins as well, and whilst it does have effects on Fat, I personally don't rate it too highly as a standalone product.

I'm not trying to sound patronising Katie, I'm pointing this out to anybody reading who wasn't aware.

[DianaB]

Flaxseed benefits women more than men because it contains lignans. Woman should take both whereas men should just stick to fish oil.

Interesting, I've never tried flax seed oils. What is a lignan and why is it important for women? I do flameout daily and yes, makes a great difference for the skin.
d.

[the_troooth]

i picked up some creatine and glutamine this weekend. i also had a friend give me a tub of protein. question are mostly concerning times to take the supplement. i read the sticky but im still confused.

1. creatine loading: the sticky says take it 4 times daily for 5-7 days. i think i might have problems spreading them out evenly through out the day. I get up at 5:45 then work. first break is 9:10, second 11:35, third 1:10, and then off at 3:00. so would 5:45ish, 9:10, 1:10, and 4:00 work?
maintenance: i think ill try and take it after. how long after? and should i take it with juice or water? or does it matter? can i mix it with the other supps? i have read both sides of the before and after theory and they both make sense to me. can someone explain why one would be more beneficial than the other. tub says before.

2. glutamine before or after protein? if before how long before? or can i mix them?
thats all the questions i can think of atm so thanks in advance.

[swanso5]

loading - 20g/day total x 5 days...you can split this up how you like over the day but i would go for at least 3 dosages to increase full absorption chances

mainteneance - 5g/day total with 1st and last meals of the day

take with a juice i'd say as the simple carbs will help with full absorption

you could take with other supp's but i'd wouldn't

you want to take it early in the day so by workout time you've absorbed it and it's definately in the muscles ready to do their job, doesnlt have to be 1st meal but at least 3 - 4hrs before workout time anyway...nightime is when the body recovers so it's one of the best times for the body to soak it up

gluteamine can be taken with the protein i'd say and again early in the day like creatine

[rich_chownsie]

If you order a good protein I would suggest adding it to blended fruit like 100g Strawberries or Blueberries - 250ml of OJ and two tsp of Flaxseed of Linseed oil.

Flaxseed oil has many benifits to the organs and the joints, muscles etc. It is great stuff.

Having two shakes a day; one around 11am and one before you train is a good source of nutrients and a good "snack" that wont pile on unwanted fat.

I also add one tsp of olive oil as this is a "good" fat.

[Boss Man]

I'd actually forgotten you could ingest Linseed Oil. Mostly it is used for treatment of Wood, or hardening a Cricket Bat .

True about the Flaxseed Oil though, I've heard that Flaxseed Oil in a shake thing before. Never done it, but apprently it's got no real affect on the taste.