Looking for supplement timing information (will rep)

[DBIW]

I'm looking for a good article that discusses supplement timing and dosages. Can anyone answer the call? For example, the best times and amounts of beta alanine to take? This is just an example I could use creatine as well.

I ask as certain supps include contain multiole ingredients and I want to get the best bang for my buck.

I'll be taking a multi, fish oil, pre, intra, post, whey, creatine, beta alanine, and will look at others you fine folks suggest to incorporate.

Thank folks.

[lucia316]

Multi and Fish oil - Timing isn't relevant, but split dosages with meals
Pre-.....For real brah? Just take on an empty stomach for best effects
Intra - Seriously? But then, they aren't necessary.
Post- Post workout supplements are trash (generally) and a waste of cash, but I'm gonna go with "post workout."
Whey - Any and all protein is a supplement to help you meet your macros. Take it whenever, if you need it on a given day. If you don't need it on a given day, don't take it.
Creatine - Timing isn't relevant
BA - Timing isn't relevant, but split dosages to avoid crazy tingles. Unless you like that, then do whatever.

If your Pre and/or intra has BA, then you may not need it.

Generally, there are ton of threads about "timing" of all these supplements (if they aren't obvious). Just search.

[DBIW]

Generally, there are ton of threads about "timing" of all these supplements (if they aren't obvious). Just search.

I should have added that I did "search" the topic but most threads were from back in the day, the people who posted information were flamed miserably, or they failed to discuss dosing.

Thanks for your reply though.

[grappler05]

might take a look a AST Sports science website. tons of good info on their site.

[My_Legacy]

multi- Timing does not matter. I'd recommend Life Source multivitamin.
fish oil- 2-3 g. of COMBINED EPA and DHA per day. Timing does not matter.
pre-Before your workout obviously. I really enjoy K-OTIC or would also recommend Tier 1. Just something like 200 mg. of caffeine with beta alanine would work as well.
intra- Intra workout. Not huge on taking intra workout BCAA supps though (get a ton of BCAAs through your diet alone)
post-See Whey
whey-Timing does not matter, and you don't even have to take it post workout.
creatine-Mono is probably the best way to go for most people being the cheapest.
beta alanine- 1.6-3.2 g. per day. Take before workout for tingles

[lactobacillus]

multi- Timing does not matter. I'd recommend Life Source multivitamin.
fish oil- 2-3 g. of COMBINED EPA and DHA per day. Timing does not matter.
pre-Before your workout obviously. I really enjoy K-OTIC or would also recommend Tier 1. Just something like 200 mg. of caffeine with beta alanine would work as well.
intra- Intra workout. Not huge on taking intra workout BCAA supps though (get a ton of BCAAs through your diet alone)
post-See Whey
whey-Timing does not matter, and you don't even have to take it post workout.
creatine-Mono is probably the best way to go for most people being the cheapest.
beta alanine- 1.6-3.2 g. per day. Take before workout for tingles

A rep throwing a product pimp in a response even though it's completely irrelevant to the discussion at hand

Shocking.

[jhs189]

hmm really so we dont really need to take a whey protein post workout and the timing of the protein is irrevalent...?

[lactobacillus]

hmm really so we dont really need to take a whey protein post workout and the timing of the protein is irrevalent...?

Definitely don't need whey PWO. as for protein timing, more research needs to be done looking at relevant end-points but book-ending exercise with protein intake is probably a good idea (as opposed to not eating anything for several hours and being in a negative nitrogen balance for that period). other than that things like the need of consuming protein every 3 hours is broscience.

[jhs189]

Definitely don't need whey PWO. as for protein timing, more research needs to be done looking at relevant end-points but book-ending exercise with protein intake is probably a good idea (as opposed to not eating anything for several hours and being in a negative nitrogen balance for that period). other than that things like the need of consuming protein every 3 hours is broscience.

im just saying everything ive ever read states protein PWO is the best way to restore and recover...

as for the OP
Multi- timing does not matter i split mine up (3 pills) into 3 different times of the day
fishoil- as long as you hit that 2-3g ur good timing again does not matter
pre-well before you workout everyone is different as to how fast they work
post-id take a protein shake post just to restore ur self instead of going hours with out anything

[lucia316]

Here is plenty of info showing that timing is all trash in the context of people eating a higher protein and calorie diet. With the amount of protien that your consuming in a bodybuilding diet, you'd need to not eat for 24, if not 48, hours prior to seeing any muscle wasting catabolic effects.

Google Scholar is a great place to search for info.

[rmaini]

Didn't read it but this might help you out.

http://www.bodybuilding.com/fun/supp...verything.html

[Ninetysix]

Didn't read it but this might help you out.

http://www.bodybuilding.com/fun/supp...verything.html

There's so much broscience in that article so I'm not going to bother.

http://forum.bodybuilding.com/showth...hp?t=123915821

[Swamp Dog]

hmm really so we dont really need to take a whey protein post workout and the timing of the protein is irrevalent...?

Yes

[Swamp Dog]

Didn't read it but this might help you out.

http://www.bodybuilding.com/fun/supp...verything.html

You're better off not reading it.

[Djjordie]

I'm looking for a good article that discusses supplement timing and dosages. Can anyone answer the call? For example, the best times and amounts of beta alanine to take? This is just an example I could use creatine as well.

I ask as certain supps include contain multiole ingredients and I want to get the best bang for my buck.

I'll be taking a multi, fish oil, pre, intra, post, whey, creatine, beta alanine, and will look at others you fine folks suggest to incorporate.

Thank folks.

-Multi - depends what you have. Splitting dosages up is best for absorption TAKE WITH A MEAL!!!! I love Controlled Labs Orange Triad take 2/2/2 or 3/3

-Fish oil - Split 2-3 times a day aim to get atleast 1g of EPA+DHA I love Now Omega, or Controlled Labs Oximega. (now is most cost effective)

-Pre - Depends if you have a pre-made one, take 30mins before a workout, most effective on an empty stomach (faster absorption due to surface area and not compete with food)

-Intra - 8-10g of bcaas 10-30 mins prior and keep 3/4 of scoop for during workout. I love Aminocore (1 scoop - most cost effective get the 111 serving size) or more expensive Xtend (1-2 scoops)
- BCAAS Branch-Chain-Amino-Acids help hugely with recovering and reducing DOMS (Delayed Onset Muscle Soreness) that **** you feel the day after a workout. When i supp with them pain is next to none and i can workout again. I recommend Aminocore or Xtend. They also help replace meals if you are trying to cut (BCAAS are basically in meat too, so you get muscle building, fat burning supp to replace some meals = less calories at the end of the day).

-Whey - Take for a meal in the day whenever (with milk = more protein). Post-workout take whenever perferably 15-30mins after. contradticting studies say needs within 1 hr for repairing muscles but if you take it under an hr GH levels drop... who cares.

-Creatine - Different amounts for different forms. Creatine saturates your muscles with water to fuel ATP process which 'blasts' the Phosphate when muscles contract most effective in lower rep ranges allowing you to lift heavier weights for same reps you would normally do or 8 reps on the same weight might go to 10 reps. Different forms of creatine, from what i know more expensive forms boast better absorption which may be true (hence a lower dosage) but its more cost effective and results generally will be the same with micronised creatine going 5g a day opposed to 1.5g of creatine HCL. It all ends up in the same place. You will gain intra-muscualar water weight on creatine and abs may disappear they are there, its not fat but mainly water so dw. Take 5g whenever each day. Drink 1 gallon/4L of water a day.

- Beta-Alanine basically helps with endurance so you can do higher rep ranges without tiring as much. When ATP process breaks down, concentrations of Hydrogen Ions + increase, which drops the PH level and = lactic acid which tires you out. Beta-alanine will increase carnosine concentrations and type 2 muscle fibers can absorb those H+ (more and faster) to keep Ph in a better range therefore allowing maximal strength and endurance.
Take dosages split. 1-5g a day I take 3g a day 1/2 split. Take 2g pre-workout.

- SLEEP AID/ZMA/MAGNESIUM!!!!
Sleep aids have been awesome for me on 6hrs sleep a night, screw ZMA overpriced not worth it, just bulk buy some magnesium powder .5g a night. If u cbf and get zma but primaforce, cause all zma have same ingredient levels (some have extras tho like 5-htp) but who cares about that.. Primaforce is good and cheap. Take 30-60mins before bed.

- Green tea for burning fat, increased energy, anti-oxidant values. Take 2g a day. You want MORE EGCG in it. Polyphenols -> catechins -> EGCG each is a derivative of the previous. Take the BBING foundation series buy 2 get 1 free option and take 3-4 caps a day with food.

- ALCAR boost mental performance, memory, mental fatigue, focus etc a plethora of effects. 1g -3g a day whenever. very bitter but powder is alot cheaper - or cap yourself.

- Nootropics if you want to do better at school/uni Try Aniracetam 750mg x 2 a day TAKE WITH FISH OIL as it is a fat soluable substance (need fat for best absorbtion) can have a tblspoon of olive oil.
Take with Choline source CDP or GPC which evers cheapest if you get headaches with racetam family. (aniracetam, oxiracetam, piracetam etc....) Can also try the strongest nopept but you need scales accurate to 1mg

IMO only **** worth taking on top of a well balanced meal and hard training sessions are; creatine, bcaas, protein powder only on days i can't bring food to the gym and magnesium for sleep. Music, spotter and my perseverance to improve is a pre workout XD Aniracetam worked best for me at school

[lucia316]

You're better off not reading it.

I read it and regret it. Why is Jim Stoppanni so big on the broscience?