Just getting started

[strectmar]

Started taking protein at the beginning of last week, and I've already seen huge improvements. Switched over to working on fast twitch muscle, and starting a new supplement regiment tomorrow, and was looking for some input on it.

Pre & Post Workout
ISO-100 25g Hydrolyzed Protein 5.5g BCAAs
Beta-Alanine 2g
Creatine 5g
BCAAs 5g(in addition to the 5.5 in iso)
Citralline Malate 3g

Before Bed (and in morning on rest days)
Casein Protein 25-50g depending on days protein intake

[AMeyer9]

when you say pre & post workout does that mean you're taking all 5 of those both pre-workout and post-workout?

[strectmar]

half an hour before workout and then right after workout, yeah. I will be cutting back on the creatine after the loading week though.

[ecxtimmy]

Started taking protein at the beginning of last week, and I've already seen huge improvements. Switched over to working on fast twitch muscle, and starting a new supplement regiment tomorrow, and was looking for some input on it.

Pre & Post Workout
ISO-100 25g Hydrolyzed Protein 5.5g BCAAs
Beta-Alanine 2g
Creatine 5g
BCAAs 5g(in addition to the 5.5 in iso)
Citralline Malate 3g

Before Bed (and in morning on rest days)
Casein Protein 25-50g depending on days protein intake

1 - No need for a whey isolate unless your lactose intolerant. You also don't "need" to take whey pre and post workout, your daily protein intake is far more important than protein timing. The whole "anabolic window" is also BS.
2 - No need to load creatine or take 10g a day, 5g a day for the first month then 3-5g a day on workout days or every other day
3- Adding BCAA's to Whey is pointless, BCAA's are useful under two scenarios when taken as a bolus - when training fasted and taken pre workout or when meals are 4-6 hours apart.

Everything looks pretty good but if you are taking 2 scoops of whey iso and possibly 2 scoops of casein before bed thats 100g of protein from powder, I would try and eat more protein from whole foods. Personally I like to limit myself to 50g of protein a day from powder (maybe 3 scoops for 75g twice a month).

[strectmar]

Milk and meat intolerant. It has made for a fun life. My protein intake because of this is very low from more natural means, hence the isolate and high dosage. Good to know about the creatine though, I'll dial that back to 5g dose. I was mostly going with the high dosage on the BCAAs because I've read they improve muscle recover a lot in those doses. Is that just misinformation running around?

[johnc28]

BCAAs are almost completely useless except when taken before fasted training.

[strectmar]

Fasted training as in 0 carb training or as in 0 calorie/empty stomach training. I keep on hearing both.