When to take supplements
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When to take supplements
I have been working out for a while and taking ON 100% whey protein. I wanted more energy with a faster recovery so I purchased some l-glutamine, arginine alpha-ketoglutarate, and l-lysine. I have been taking the a-akg three times a day 30 minutes before meals. The l-lysine twice a day with meals. Whey protein 30 minutes post workout. Glutamine before bed. Does anyone have any ideas or advice about how to take these more effectively? Also I heard a-akg can't be taken with the l-lysine is this true?
Re: When to take supplements
Can't see why the Lysine Arginine thing wouldn't be true, as both are Amino Acids. Arginine will promote a Herpes Virus, Lysine can restrict it somewhat.
You'd have been better just to have a protein powder wiht the A-AG and bolsrtered Glutamine anyway.
Nutrisport do one called protein and Complex Carbs. I know because I use it
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Basically it would fulfill your requirements, but unless you took full doses practically everyday, which I don't, the Creatine content wouldn't be a concern if you weren't fussed about adding Creatine to your diet.
The Arginine will promote Vasodilation, which will assist better bloodflow, and therefore Erythrocyte Oxygen transportation around the body to cells, muscles and tissues.
As Lysine has immune function properties, the same as Glutamine, you could take the two together at night, other wise, the Arginine could be had pre-workout, Glutamine post workout and then at bedtime with the Lysine, but a lot of protein powders have boosted Glutamine and BCAA's and Arginine kg, is the newer breed of Arginine it seems with boosted performance, so if a powder has Arginine in it as well, then the kg version would be the type to be looking for, because such a powder would be more cost efficient than buying three supplements seperately, then take the powder after workouts.
You'd have been better just to have a protein powder wiht the A-AG and bolsrtered Glutamine anyway.
Nutrisport do one called protein and Complex Carbs. I know because I use it
.Basically it would fulfill your requirements, but unless you took full doses practically everyday, which I don't, the Creatine content wouldn't be a concern if you weren't fussed about adding Creatine to your diet.
The Arginine will promote Vasodilation, which will assist better bloodflow, and therefore Erythrocyte Oxygen transportation around the body to cells, muscles and tissues.
As Lysine has immune function properties, the same as Glutamine, you could take the two together at night, other wise, the Arginine could be had pre-workout, Glutamine post workout and then at bedtime with the Lysine, but a lot of protein powders have boosted Glutamine and BCAA's and Arginine kg, is the newer breed of Arginine it seems with boosted performance, so if a powder has Arginine in it as well, then the kg version would be the type to be looking for, because such a powder would be more cost efficient than buying three supplements seperately, then take the powder after workouts.
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ultimatehlth
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Re: When to take supplements
The best time to take L-arginine is 1 hour before exercise and 1 hour before bed. L-arginine crosses the blood-brain barrier and boosts HGH excreation. The best time to do this is before bed as REM sleep is when the largest amount of HGH is released. Since Lysine also crosses this barrier it actually can inhibit or lessen L-arginine's effectiveness.
I recommend taking L-glutamine along with your second 2.5 gram dose (1 pre-workout) of creatine along with your recovery meal. Ideal recovery meal or drink 4/1 carbs to protein ratio and very low in fat. PX90 makes a good one or you can just use low fat chocolate milk. Glutamine is anti-catabolic and post workout is when it's most effective. You can also take glutamine again before bed.
I recommend taking L-glutamine along with your second 2.5 gram dose (1 pre-workout) of creatine along with your recovery meal. Ideal recovery meal or drink 4/1 carbs to protein ratio and very low in fat. PX90 makes a good one or you can just use low fat chocolate milk. Glutamine is anti-catabolic and post workout is when it's most effective. You can also take glutamine again before bed.
Last edited by ultimatehlth on Mon Apr 28, 2014 7:38 pm, edited 1 time in total.
Re: When to take supplements
Another minor point to be aware of is, that Lysine can inhibit the effects of a Herpes Virus, which may also include Zoster, (Shingles).
Arginine can promote the effects of a Herpes Virus. Though such a virus is a latent agent, (a resident virus that shows no symptoms), as its related to Chickenpox, which never goes away after it stops being active, (Chickenpox exposure when you have the latent virus, can sometimes trigger Shingles).
However Arginine I think will only promote the virus's actions when it's actve, not when it's latent, so don't worry too much about that. If you had Chickenpox in the past, you should be okay to have Arginine supplements, providing you don't have Shingles at the moment, or possibly another type of Herpes virus.
What Ult said about Glutamine is good too. I use it. Glutamine is a protein synthesiser, but also can promote Hypothalamic responses, as it's a Neurotransmitter, same as Phenylalanine and Tryptophan are.
THe Hypothalamus is the part of the Brain that regulates Insulin, Adrenaline, Cortisol, Thirst, Satiety, Sleep, Digestive Enzymes, Growth Hormones and body Temperature to name but some. It's the governor of the Endocrine system, so things like Dopamine, Seratonin, Hypocretin etc, that govern sleep and mood may be influenced by Glutamine in a positive way.
Arginine can promote the effects of a Herpes Virus. Though such a virus is a latent agent, (a resident virus that shows no symptoms), as its related to Chickenpox, which never goes away after it stops being active, (Chickenpox exposure when you have the latent virus, can sometimes trigger Shingles).
However Arginine I think will only promote the virus's actions when it's actve, not when it's latent, so don't worry too much about that. If you had Chickenpox in the past, you should be okay to have Arginine supplements, providing you don't have Shingles at the moment, or possibly another type of Herpes virus.
What Ult said about Glutamine is good too. I use it. Glutamine is a protein synthesiser, but also can promote Hypothalamic responses, as it's a Neurotransmitter, same as Phenylalanine and Tryptophan are.
THe Hypothalamus is the part of the Brain that regulates Insulin, Adrenaline, Cortisol, Thirst, Satiety, Sleep, Digestive Enzymes, Growth Hormones and body Temperature to name but some. It's the governor of the Endocrine system, so things like Dopamine, Seratonin, Hypocretin etc, that govern sleep and mood may be influenced by Glutamine in a positive way
.Re: When to take supplements
The best time to take your protein shake is within 15 minutes of training. So basically the sooner the better. Without being too scientific your body will basically ingest it faster and utilise it better post training.
Personally I take mine pre and post as goal is to increase size. I also take a Caesin protein shake before bed as this is slow release as opposed to the whey which is quick release.
Personally I take mine pre and post as goal is to increase size. I also take a Caesin protein shake before bed as this is slow release as opposed to the whey which is quick release.