Beginner's
Guide To Using and Stacking Supplements (Part 5)
Okay, now you pretty much should know
the ins and outs of the basic stuff like creatine, protein
and glutamine, and if you're still wondering - yes, you
can stack them together for better results - and in fact,
I would recommend you make these 3 a consistent part of
your supplementation program. (with the exception of cycling
creatine)
You also know what kinds of each to get
as a starting point - ie. American or Prolab creatine, Optimum
100 whey, etc.. These are great supplements to start off
with, and you can slowly try other stuff as you progress.
And if ever uncertain about something, you can always check
on this site, and the chances are you'll find some answer
for your questions.
This final part 5 of this really long
beginner's guide to supplements will talk a little about
supplementation planning - when to take your supplements.
Developing A Supplementation Plan
Developing a supplementation plan really
depends on how your schedule works, and sometimes, it can
be pretty tough if you have a tight schedule. But assuming
you have the time or can some how work around it, this is
how a basic supplementation plan would looking using creatine,
glutamine, whey protein, and a weight gainer like N Large
2.
AM: Wake up
- take 1 serving of creatine (5g)
- take 1 serving of glutamine (5g)
- eat break fast
Mid morning: (between lunch and breakfast)
- take 1 serving of creatine (5g)
- take 1/2 (2 scoops) serving of Prolab
N Large 2
Noon: Eat lunch
Mid afternoon:
- take 1 serving of creatine 1hour before
workout
- workout
- take 1 serving of creatine after workout
- take 1 serving of glutamine after workout
- take 2 scoops of 100 whey after workout
(note: take these within 1hr after workout)
Evening: Eat Dinner
Late Evening:
- take 1 serving of creatine
- take 1/2 serving of N Large 2
Before bed
- take 1 serving of glutamine
- take 1/2 serving of N Large (optional)
Now, this is a very general guideline
- it's similar to how my schedule looks. But yours will
most likely differ quite a bit - your workout might be at
different times, your schedule might not accommodate regular
meal times etc... so you'll have to work out something that
works for you.
But hopefully, this has given you a good
idea on how to take these supplements together.
Note: the about schedule takes 4 to 5
servings of creatine a day, that's about 20 to 25g, which
is only for a loading phase. During maintenance, I usually
take creatine in the morning, and 1hr before workout, and
also sometimes after workout as well.
This pretty much concludes this long 5
part beginner's guide to supplements, and hopefully, you
got alot out of it! And keep up the hard work. ;-)
>>
Click here to order Prolab Creatine online and save
>>
Click here for Optimum Nutrition 100% whey protein
>>
Click here to order Optimum L-Glutamine and save
>>
Click here to order Prolab N Large 3 and save
Part
1: Beginner's guide to the basic supplements
Part
2: Understanding the basic supplements
Part
3: Selecting the right supplements - creatine and whey
Part
4: Selecting the right supplements - glutamine and weight
gainers
Part
5: Developing a supplementation plan
