Getting the most out of supplements?

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posted by kryptonite

I have been working out for a good while, with good discipline, but have been wondering if my supplement routine may be stale or outdated. I have gotten most of supplement routine from books like Power Eating by Dr. Susan Kleiner and from pro trainers that work with profession sports teams and go to events like the Arnold Classic and others.

Basically to sum what I have read and heard and what I have been practicing is:

Pre workout - Creatine w/ approx 30 g Carbs
Post workout - Protein (approx .5 grams per kg body weight) & high-glycemic carbs (approx 1.5 grams per kg body weight)
Hour or so later - Glutamine

According to what I've read and heard, creatine and protein can each diminish the effect of the other if taken together. Likewise for protein and glutamine.

Then I talked with a guy at EAS and he said:
"Creatine monohydrate may best be taken after training (with a carbohydrate) to maximize uptake. Glutamine is good before and after training. It can also be taken throughout the day and before bedtime. Protein can be taken at any time to increase protein intake. Having a little bit of protein during and after training may be a good way to preserve lean mass. "

So needless to say, now I'm confused, anyone that help clear this up would be greatly appreciated. Just want to be sure that I'm not wasting expensive supplements by taking them at the wrong time.

Also, besides Protein, Creatine and Glutamine, anyone else have suggestions for other supplements to help with natural bodybuilding?

Thanks!

posted by Dex

everyone has their own opinion and they can only tell you what they do. this is what i do and feel i get the most out of...

eat and 45minutes later i take noxplode(creatine/arginine) right after i lift i take cellmass(glutamine/creatine) wait 15-25minutes and then i eat alot of carbs and protein. i try to drink a shake before and after the gym.

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