View Full Version : A great article on supplement timing

10-06-2011, 11:45 PM
Rule # 1: The time of day that you take your supplements is almost as important as which supplements you take. If you want to make substantial gains from all of your hard training, it’s vitally important that you time your nutrients wisely.

Muscle &Body takes the guesswork out of that process by giving you specific supplements and dosing recommendations for the eight key timepoints during the day.

The reasons for nutrient timing are based on the best research available, such as:

››* Some supplements are better absorbed on an empty stomach while others work better when taken with food.
››* Some nutrients are best taken preworkout; others postworkout.
››* Others promote long-term recovery and should not be ingested at workout time.
››* Some supplements should be taken more than once a day.

Use the following M&B nutrient-timing guidelines, and you’ll improve your results.

Timepoint 1:
Immediately Upon Waking

Some supplements work better when they don’t have to compete with other nutrients for absorption by the intestines. This is the case for arginine and green tea. Both supplements can help you build muscle and strength, while simultaneously helping you drop body fat. Taking them on an empty stomach when you wake up is a great way to enhance their benefits.

Arginine ›› In the body, arginine gets converted to nitric oxide (NO), increasing the dilation of blood vessels, leading to more blood flow to muscles. It also enhances nerve function, muscle growth, strength and even fat loss.

Green tea extract ›› Not only is green tea extract great for fat burning, but it also aids muscle recovery to promote muscle mass and strength gains.

Dose Timing
Arginine (or NO booster) 3-5 g 7 a.m.
Green tea extract 500-1000 mg 7 a.m.
Timepoints are based on awaking at 7 a.m. and going to bed at 11 p.m., and weight training in the late afternoon. Adjust timing to better suit your personal schedule.

Timepoint 2:*
With Your Breakfast

Many supplements are better absorbed when other nutrients are present to help them get taken up and pushed into your bloodstream. You should take the following supplements with your breakfast. Don’t swallow them right before your meal, though; take them about halfway through to make sure you have some food present to enhance their uptake.

Multivitamin ›› Taking a multivitamin ensures that all the micronutrients you need for muscle building and fat burning are present in adequate quantities.

Vitamin C ›› In addition to the multi, M&B also recommends additional doses of vitamin C. Vitamin C is a potent antioxidant that helps with the synthesis of hormones, amino acids and collagen; protects immune system cells from damage, allowing them to work more efficiently; strengthens blood vessels; and assists in healing injuries. It also destroys free radicals created from training and other stresses, which also helps to keep NO levels high, and research even suggests it aids fat loss.

Vitamin E ›› As with vitamin C, you should supplement with more vitamin E than your multi provides. This antioxidant helps prolong the life of red blood cells and is crucial for helping muscles use oxygen — factors that are important for muscle growth and fat loss.

Fish oil ›› High in the essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fish oil provides a host of health benefits, including helping to prevent muscle breakdown, improving muscle growth, enhancing joint healing, improving brain function and supporting fat loss.

Conjugated linoleic acid (CLA) ›› CLA is a healthy fat, and research shows that it helps to simultaneously promote muscle and strength gains while aiding fat loss.

Branched-chain amino acids (BCAAs) ›› BCAAs (leucine, isoleucine and valine) are essential aminos that promote anti-catabolic and anabolic effects, helping with muscle growth and recovery, as well as providing the muscles a source of energy and even aiding fat loss.

Carnitine ›› Carnitine enhances fat burning and brain function. It also improves blood flow to muscles, and boosts testosterone’s function by increasing the number of testosterone receptors in muscles.

Dose Timing
Multivitamin/mineral 1 pill/capsule 7:30 a.m.
Vitamin C 500-1,000 mg 7:30 a.m.
Vitamin E 400 IU 7:30 a.m.
Fish Oil 1-2 g 7:30 a.m.
CLA 2-3 g 7:30 a.m.
BCAAs 5 g 7:30 a.m.
Carnitine 1-2 g 7:30 a.m.

Timepoint 3:
One Hour Before Your Workout

Set your smartphone’s alarm to one hour before your workouts. This is the time when you want to start thinking about that workout ahead and plan accordingly by taking supplements that will boost your energy and results.

Caffeine ›› This stimulant can improve muscle growth and strength because it increases your training intensity and focus, making it one of the most basic and effective supplements. It has also been shown to reduce exercise-induced muscle pain, meaning that you can train with more intensity for longer periods of time. And, of course, caffeine increases fat burning. For optimal results, though, it’s actually better to take a supplement form of caffeine, such as caffeine anhydrous, than it is to take it in the form of coffee.

Arginine ›› Another dose of arginine at this time will boost NO levels to increase blood flow to your muscles for not only a bigger pump, but for greater delivery of nutrients and hormones to your muscles during your workouts.

Dose Timing
Caffeine 200-400 mg 4 p.m.
Arginine (or NO booster) 3-5 g 4 p.m.

Timepoint 4:
Less Than 30 Minutes Before Your Workout

It’s also important to fuel up right before you hit the gym. Take the following as close to the start of your workouts as you comfortably can.

Whey protein ›› Taking in a fast-digesting form of protein before you work out is one of the best ways to provide your body with essential amino acids for muscle growth. Research shows that ingesting a fast-digesting protein such as whey before workouts can significantly increase muscle growth. Whey protein also enhances energy levels and prevents muscle breakdown during the workout.

BCAAs ›› Taking in another dose of BCAAs at this time is important because they provide your muscles with direct energy to help get you through intense weight workouts. Typically during exercise, BCAAs stored in your muscles are broken down to fuel the activity. But, by supplementing with BCAAs, you can prevent stored BCAAs from being broken down. This has the overall effect of enhancing muscle growth.

Creatine ›› Having a supply of creatine going into your muscles before the workout ensures that you’ll have plenty of the fast energy you need to blast through set after set.

Beta-alanine ›› This supplement will boost muscle power, strength and endurance. Plus, research has shown it magnifies creatine’s muscle-growth effects.

Carnitine ›› Taking carnitine will help your body use fat for fuel during the workout, and will also help get more testosterone working inside your muscle cells to promote growth.

Dose Timing
Whey protein 20 g 4:45 p.m.
BCAAs 5-10 g 4:45 p.m.
Creatine 2-5 g 4:45 p.m.
Beta-Alanine 1-3 g 4:45 p.m.
Carnitine 1-2 g 4:45 p.m.

Timepoint 5:
Within 30 Minutes After Your Workout

Just as it’s critical to get in nutrients right before you work out, it’s also critical to supply your body with another round of supplemental nutrients as soon as you can after training. The closer to the conclusion of your workouts that you can take these supplements the better.

Whey protein ›› You should also drink another whey protein shake with simple carbs within 30 minutes after your workout. This will provide your body with more amino acids to kick-start your recovery and growth process.

Vitargo ›› The carbs you take in at this time should be fast-digesting, and nothing is faster than Vitargo. The carbs in Vitargo help replenish glycogen stores in your muscles so that they’ll be refueled for your next workout. These carbs do this by spiking insulin to further push muscle growth forward. The carbs also help blunt the release of cortisol, a catabolic stress hormone.

BCAAs ›› Another whack of BCAAs further promotes muscle growth as your body is seeking nutrients to help it recover from the stresses of weight training.

Creatine ›› When you take an additional dose of creatine postworkout, you help replenish creatine levels depleted during training. After your workouts, your muscle cells have a greater ability to absorb nutrients. New research suggests that creatine may provide protection to muscles similar to antioxidants.

Carnitine ›› Another dose of carnitine not only replenishes muscle levels of this amino, but enhances blood flow for better recovery.

Dose Timing
Whey protein 40 g 6 p.m.
Vitargo 35-70 g 6 p.m.
BCAAs 5-10 g 6 p.m.
Creatine 2-5 g 6 p.m.
Carnitine 1-2 g 6 p.m.

Timepoint 6:
With Your Evening Meal

Your last large whole-food meal of the day provides you with another opportunity to take in supplements that are best absorbed with food. Again, take them at the half-way point of your meal so that you have food in your stomach before you consume them.

Multivitamin ›› Taking a second dose of vitamins and minerals with your dinner ensures you’re getting enough, which is especially a problem for larger weight trainers.

Vitamin C ›› Deficits in water-soluble vitamins are particularly likely in large weight trainers because these vitamins don’t stay in your body for long periods of time.

Fish oil ›› Your dinner is also the best time to get in a second dose of good fats from fish oil for their health benefits.

CLA ›› As with fish oil, dinner is also the best time to take another round of CLA for its benefits.
Supplement Dose Timing
Multivitamin/mineral 1 dose 7 p.m.
Vitamin C 500-1,000 mg 7 p.m.
Fish Oil 1-2 g 7 p.m.
CLA 2-3 g 7 p.m.

Timepoint 7:
An Hour Or So Before Going To Bed

Athletes and others who train hard are often deficient in the minerals zinc and magnesium because training increases your body’s need for these minerals and your body tends to lose them through sweat. This double whammy creates an even greater deficit.

ZMA ›› By taking ZMA before you go to bed, you can help prevent overtraining, boost anabolic hormone levels (namely testosterone and IGF-I), and improve the quality of your sleep. ZMA works best on an empty stomach, so take it at least two hours after eating anything and at least 45 minutes before your bedtime shake.*

Dose Timing
ZMA 1 dose * 10:15 p.m.
* Usually about 30 mg zinc, 450 mg of magnesium and 11 mg of vitamin B

Timepoint 8:
Immediately Before Going To Bed

Most people refrain from taking in any calories at this time for fear that it will make them add fat. However, eating protein right before bed provides muscle-growth benefits when you take in the right type of protein.

Casein protein ›› This other fraction of milk protein (whey being the first), casein is a slow-digesting form, and will not make you fat when you sleep. Instead, it will help you build more muscle by preventing muscle breakdown throughout the night while you essentially fast during your slumber. The aminos will stay in your body for a long period of time, protecting the muscle mass you have built.

10-06-2011, 11:48 PM
I feel like Im 19 again! Good job OP, you could patent this new method of time travel and make mirrions

now prepare your angus


10-06-2011, 11:58 PM
lol the weird thing is I am 19

10-07-2011, 12:05 AM
Looks like I'll be changing things up a bit. Thanks!

10-07-2011, 12:21 AM
Not a problem man anything ya need help with let me know

10-07-2011, 12:32 AM
so much broscience wrapped up in one big useless post.......

one of these days im gonna facepalm so hard i break my nose. OP, what you've just posted is one of the most insanely idiotic things I have ever heard. At no point in your rambling, incoherent response were you even close to anything that could be considered a rational thought. Everyone in this thread is now dumber for having read to it. I award you no points, and may God have mercy on your soul.

10-07-2011, 03:00 AM
so much broscience wrapped up in one big useless post.......

one of these days im gonna facepalm so hard i break my nose. OP, what you've just posted is one of the most insanely idiotic things I have ever heard. At no point in your rambling, incoherent response were you even close to anything that could be considered a rational thought. Everyone in this thread is now dumber for having read to it. I award you no points, and may God have mercy on your soul.

OP, you misunderstood my first post. Not preparing your angus will mean pain will be inflicted. in the quoted post, pain has been inflicted.

10-07-2011, 03:08 AM
What a worthless article lol. Is that from 1995?