Supplements To Grow On: What To Take And When
Article written by: Brad Borland

You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. Your goals are set, you drive up more weight for more reps. You are a disciplined hard worker who accepts nothing less than the best from your workouts and nutrition strategies. Sets and reps are counted and documented as well as grams of protein and carbs. Unfortunately you sometimes find that your gains have slowed or stopped or perhaps even regressed! You need that extra boost. You need a good supplement strategy to get you on the road to gains once again. But how much and when do you take them?

This guide will lay the foundation for a solid supplement program; one that is detailed and tactfully assembled for maximum benefit. It will be perfectly timed for the greatest results and even spelled out for the beginner to the advanced bodybuilder. So if it is mass that you seek, grow on this!

First let us list and describe the supplements used in this schedule. A thorough explanation is a must regarding timing and dosages. As with all workout and supplement programs, please consult your doctor before beginning.

WHEY PROTEIN
FEAUTRED WHEY:

Elite Whey ProteinAs the "Big Man on Campus" of supplements whey is a staple of any supplement program. Easily digested, portable and effective, whey is a must for anyone seeking gains in lean muscle mass. It will serve as a foundation to this supplement program.

Protein powders in general are great for when you have no time to fix a meal or need extra protein without downing another chicken breast or steak. Whey is a convenient way to feed the muscle and boost gains especially when you need it most.

Regarding timing and dose whey is most effective when taken as follows (note: most dosages in this article will be for a bodybuilder weighing around 200 pounds):

20 grams upon waking in the morning: Your body has fasted for up to eight hours or more, so it is imperative that you down a shake first thing when you wake up. This will shut down the catabolic state you may be in and get you on that road to growth once again. Now, you want the protein to get in rather quickly so no complex carbs or fats, just protein, some simple carbs and a few other things (which we will get to in a moment). Your body will thank you for the surge of amino acids!

20 grams pre-workout: It is time to get the levels of aminos in the bloodstream up once again. Taking whey prior to your workout will ensure that your muscles will have a steady stream of protein during your workout so that it can actually begin the rebuilding process early.

40 grams post-workout: This is primetime to get a quickly digested protein in the body along with about twice the simple carbs (80 grams). No later than 30 minutes after a workout down this cocktail along with a few other ingredients to boost insulin levels which will stimulate protein synthesis by driving glucose and amino acids into the muscle.

Top 5 Selling Whey Protein Powders:

Elite Whey Protein
Optimum 100% Whey Gold Standard
Universal Ultra Whey Pro
CytoSport Muscle Milk
MuscleTech Nito-Tech Hardcore

CREATINE
Another well known and effective supplement is creatine. As it gets converted into creatine phosphate in the muscles, which produces energy for contractions during training, supplementing with creatine can ensure that levels of it are topped off. Plus, creatine will force more water into the muscle cells creating an anabolic environment increasing protein synthesis. For strength and size it can't be beat!

3-5 grams pre-workout: Taken with a moderate amount of complex carbs and 20 grams of whey protein taking creatine at this time will guarantee your levels are filled up.

3-5 grams post-workout: Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs to get a potent growth producing shake. After training your muscles are screaming for nutrients so why not give it to them? The insulin response from the simple carbs will also shuttle that creatine right into the muscle.

Top 5 Selling Creatine Supplements:

BSN Cellmass
Gaspari Nutrition SizeOn
Dymatize Creating Monohydrate
Cell-Tech Hardcore
Nutrex Volu-Gro

CASEIN PROTEIN

ON 100% Casein ProteinAnother convenient protein source, casein protein is slow digesting so it will be digested and released into the bloodstream at a steady rate feeding the muscles over a longer period of time. Whereas whey is used for rapid absorption, casein is used when you need protein to "stick around" a little longer, maybe between meals or for when you know you will not get in another meal for awhile.

20 grams post-workout: Take in 20 grams of casein along with your other post-workout supplements. Whey is used to get instant nourishment to the muscles while casein is taken for when the whey is digested and the muscles still need aminos for recovery. This will also help you stay satiated until you eat your post-workout whole meal.

20 grams in the middle of the night: Since it is slow digesting, you can also benefit drinking a shake in the middle of your sleep to ensure your body is getting the protein it needs. During sleep the body is basically fasting and this may cause your body to dip into a catabolic state. Ingesting a shake at around three or four hours after going to bed will guarantee your quest for mass is still on track. Now, you may have to set your alarm, but hey, it is all for a good cause.

GLUTAMINE
Glutamine is considered a long-term commitment. Though not as noticeably effective as creatine, glutamine has many unseen benefits. As one of the most plentiful amino acids in the body, glutamine assists in recovery by helping muscle cells take up glycogen after a workout, boosting growth-hormone levels and maintaining immune function so you can stay healthy. It can also help delay fatigue during a workout so you can turn up the intensity for a longer period of time. The digestive system requires so much glutamine to function that it will take it from muscle tissue so supplementing is a no brainer.

7-10 grams upon waking in the morning: This will be taken with your small whey shake mentioned above. Again, this will be absorbed quickly to help get your body out of a catabolic state it may have slipped into overnight.

7-10 grams pre-workout: This will help you workout longer and keep up your intensity.

7-10 grams post-workout: Again, taking glutamine after a workout will help with glycogen uptake to quickly start the recovery process and get you in that anabolic state.

7-10 grams 30 to 60 minutes before sleep: This is another great opportunity to protect your hard earned muscle right before you go to bed. This taken with the small casein shake will help fend off the nightmare of catabolism.

Top 5 Selling Pure Glutamine Powders:

Optimum Pure Glutamine Powder
EAS L-Glutamine
Dymatize Micronized Gultamine
AST GL3 L-Glutamine
Universal Glutamine Powder

BRANCHED-CHAIN AMINO ACIDS (BCAAs)
BCAAs leucine, isoleucine and valine are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone.

5-10 grams upon waking in the morning: BCAAs first thing in the morning is just another weapon in your arsenal to ward off the catabolic effects of fasting most of the night. Your body can readily utilize BCAAs as fuel while whey and glutamine quickly get to muscle tissue.

5-10 grams pre-workout: Again, taking BCAAs before a workout can fuel the body with energy so you can spare muscle tissue and it will also keep you in an anabolic state for growth.

5-10 grams post-workout: This will enhance protein synthesis and depress the catabolic hormone cortisol which can enhance muscle breakdown and limit testosterone's effect on muscle growth.

Top 3 Potent BCAA Supplements:

AST BCAA 4500
Optimum Nutrition BCAA 1000
Dymatize BCAA 2200

ARGININE

Readily converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits. It allows more blood flow to muscle by dilating vessels to allow more nutrients in such as amino acids and glucose as well as hormones like growth hormone, testosterone and insulinlike growth factor-1 (IGF-1). Also, having a greater water delivery into the muscle cells means an increase in protein synthesis, which, in turn, spells more muscle growth.

2-3 grams upon waking in the morning: At this time arginine will dilate blood vessels to shuttle in the nutrients of other supplements.

2-3 grams pre-workout: This will enhance the natural increase of growth hormone before a workout.

2-3 grams 30-60 minutes before sleep: This is another time to take advantage of the burst of growth hormone as arginine will only enhance this effect.

Most popular Arginine product: Twinlab L-Arginine

TRIBULUS TERRESTRIS
As a proven hormone booster Tribulus Terrestris can increase testosterone from cholesterol in the testicles. It also has the ability to enhance the firing of nerves in muscle for increased strength during workouts. If you need that extra boost in power before a workout Tribulus delivers.

250-500 mg pre-workout: Get that extra surge of testosterone before heading to the gym.

Most popular Tribulus product: Trib 650

ZMA

ZMA (the combination of zinc magnesium plus vitamin B6) has been shown to increase IGF-1 and testosterone levels. Zinc has very powerful recovery benefits and magnesium will actually calm the nervous system down so the body has an easier time resting. The better you sleep the more opportunity your body has to grow.

30-60 minutes before sleep: 30 mg of zinc, 450 mg of magnesium, and 11 mg of B6.

Top 3 Selling ZMA Supplements:

Dymatize Z-Force
Optimum ZMA
ZMA Pro

ANTIOXIDANTS
Antioxidants have the ability to rid the body of free radicals which are produced from periods of severe stress such as from an intense workout. It is wise to supplement with vitamins C and E to combat this damage and keep your body in an anabolic state.

500 mg of vitamin C at your post-workout whole meal: Vitamin C will help with joint health and immune function.

200-400 IU of vitamin E at your post-workout whole meal: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health.

Supplement Growth Schedule

Time of Day Supplements
Upon waking in the morning
20g whey protein
2-3g arginine
7-10g glutamine
5-10g BCAAs

Mid-day
Whey (20g)/casein (20g) protein shake
Pre-workout 20g whey protein
2-3g arginine
7-10g glutamine
3-5g creatine
5-10g BCAAs
250-500mg Tribulus Terrestris

Post-workout
40-80g simple carbs
20g whey protein
20g casein protein
7-10g glutamine
3-5g creatine
5-10g BCAAs
Dinner 500mg vitamin C
200-400 IU vitamin E

30-60 minutes before sleep
20g casein protein
2-3g arginine
7-10g glutamine
ZMA (30 mg zinc, 450 mg magnesium, 11 mg B6)
Middle of the night 20-30g casein protein


So there you have it. All of your supplement questions answered from timing to dosages, now you can get on the road to growth. This may seem like a lot to "digest" right now, but if you are new to supplements start by taking some whey protein at the specified times of day and then experiment with the others to see what will work for you. Everyone is different so some supplements may be a better choice for you than others.

Just make sure you are eating a bodybuilding friendly whole food diet because without it supplements will not save the day. Eat plenty of complex carbs such as potatoes, wheat pasta, rice, wheat bread, and oatmeal along with lean proteins such as lean beef, turkey, chicken, eggs and fish. In no time you will be on your way to a bigger self.

http://www.muscleandstrength.com/articles/...to-grow-on.html

This post has been edited by arekey: Aug 11 2009, 08:50 AM

Of all the supps in that list, I'm only taking whey.

This post has been edited by Florian: Aug 11 2009, 09:53 AM

Crap, that's a big list of supplements. I'd be broke if I were to buy all of them. LOL!

If You Wanna get BIG

Down with more meat u will get bigger

That isn't the only way mind you

This is the story about supplement
Bodybuilder like Sazali spend 20K a month on his supplement. Of couse he has sponsor.

For me (ECTOMORPH Type) this is the way!!!

This post has been edited by arekey: Aug 11 2009, 10:59 AM

Dude, darklight is a Ecto too, but the only things that he took last time were only whey and creatine and now he is not taking any of them, all based on chicken, beef, rice and etc. Dun drown in the supplement buddy. Those supplement really cost a bomb.

darklight take supplement in the first rite?? typical ecto like me.
I start with Weider Megamass 4000 and UN Real Gain.

Now reading through this article, i kindda aggree with darklight.
The fundamental supplement is multivitamin, Whey protien and Creatine.
I will change it accroding to darklight advice. no more weight gain supplement.

What i don't aggree with darklight is to not taking any supplement.

For me that posses high metabolism, no matter how much i eat chicken, beef and rice i still not gain.
Having said that i need some protien that have cutting edge ultra speed absobtion to fight with this high metabolism issue and it's work for me instead!!!.

This post has been edited by arekey: Aug 11 2009, 11:45 AM

To gain weight, u got EAT alot, wat i mean eat alot is tat, if ur daily calories requirement for ur body is 2000 then u got to take more than tat but since u r a ecto, ur metabolism should be higher so do ur calculation, measure week by week, i bet u can gain weight.

I dun deny, i do try out some of the supplement like EAA, BCAA, Casein, Whey, NO but in the end wat i found out is tat, it is all in ur own daily diet, those supplement is there just for the convenient. Anyway, it is all about trial and error and ur personal preference, no harm doing it thou. Cheers.

You can only take that much chicken in a day. But just stick to the basics, whey and creatine is sufficient. Of course not forgetting multivitamins and fish oil. Over here supplements freakin expensive.

Whey, creatine and multivitamins. Good enough. Everything on that list would probably cost near to or perhaps more than RM1k. >_>

Is like paying a car loan.

Nevermind a car since I can't drive yet. =x Buying those means I'd be eating grass for 4 months. =x

This post has been edited by -Dan: Aug 11 2009, 12:16 PM

lol supplements are not magic.

your diet is magic.

you want to blow money blow it right. Buy Casein only, no need whey. Take it pre/post/before bed. + Creatine.

That's all. Otherwise eat properly at regular intervals.

Err... there's nothing really cutting edge about those proteins. =)
They are basically food, in powder form, with higher concentrations.
More milk & eggs, perhaps?

Hi guys

I've been reading a lot about taking simple carbs with creatine and protein. Whats your prefered source of simple carbs? Would banana do? Cause i read somewhere that to avoid fructose for this purpose but ithink banana = fructose? elsewhere some ppl say apple/grape juice...which is fructose? or should just take glucolin for it's dextrose?

Question 2. can we mix creatine with protein. some say ok some say not. protein first creatine later after half an hour. what's prefered?

Geez, 20k on supplements. Save that up. Get a home gym, power rack etc.

Q1. I take my protein/creatine with carbs. Usually 1 part protein 1 part carbs (30g/30g). Some prefer 1 part dex, 1 part maltodex, 1 part protein (60g sugar/30g protein) TOO SWEET LAH!

Q2. Aiyah, so troublesome, I just take all one shot.

Q1 again not so much of portions but what are your source of dex? glucolin? banana? fruit juice? anyone researched on this with sure answers?

Q2 not too troublesome if you take protein at gym and creatine when u reach home. then again the question is which is option

Q1: i take glucose polymer from 4Rings

Q2: I take creatine + protein + Glucose polymer on postworkout in one shot.

Thats the cutting edge part

This post has been edited by arekey: Aug 11 2009, 04:23 PM

sure or not ..

even if he consumes 1 tub of whey protein a day, it would never reach 20k a month for supplements, get your facts right.

A1
Glucolin = Dextrose = simple sugar
Maltodextrin/glucose polymers/starch = conplex sugars
Banana = simple sugar + complex sugar

Source:
http://www.weightlossforall.com/carbohydrates-banana.htm

*this makes banana the perfect source for carbs in to add into your postworkout shake. It has fast absorbing carbs as well as sustained release carbs.

A2
whey protein and creatine have different GIs.

This means they are absorbed at different rates, using diff mechanisms.
Taking the two together will not interfere with absorption rates.

*adding some carbs into the mix such as a BANANA will boost effectiveness as research proves that both creatine and protein are absorbed better when taking alongside with carbs.

source: direct email replay from EAS support team

Why say casein is better than whey? Almost everyone here takes whey.

Just the answer i was looking for tineagle. Thanks

I did make more research after and just a note we shouldn't take orange juice with creatine because of it's acidity or something(bb.com). grapejuice and raspsberry juice is good tho

i wonder if it's ok to take those concentrated grapejuice...hmm. banana being my first choice of coz. thumbs up

There's also an article on T-Nation saying creatine taken with orange juice is ok. Ur stomach juices are way more acidic than orange juice. How do you explain that? *I take mine with warm water anyway.*

I'm a big fan of casein but I can't afford it, so I buy whey. I fancy the idea of it being slowly absorbed. U know how people keep saying you can't absorb 29g of protein in one go. Well, casein being slow, it feeds you throughout. I like the idea of continuously being fed.

It works like that logically in my head, but I doubt that's how it works physiologically.

---

Added on August 11, 2009, 9:59 pmMoreover, if you look at premium protein blends, they will always have casein.

This post has been edited by mofonyx: Aug 11 2009, 09:59 PM

Nice list and breakdown there, I think it'd be good to sticky this.

The only supp I take is whey, just spending on food is already very taxing on my wallet. T_T

You get the credit for posting up this article, arekey, but it's wrong to say that all those supplements is the way to get big.

To me, discipline, patience and consistency is the key in getting big. No point buying all the supps and stop them half way because not interested in them anymore. I know a friend who wants to gain weight, bought 3 tubs of weight gainer, and stopped taking them after 2 scoops because "they taste bad". It wasn't until I told him you can mix with milo/cofee and it'll be more palatable then he's taking them now, but what's the point of taking weight gainers when he is only taking 3 meals a day and no training?

Just an article i read in bodybuilding.com. So to be safe i just avoid and just share what i've read. But yeah you should drink it with some sugary stuff as it increases insulin secretion which acts like a delivery systems for your creatine to be absorbed into your cells to make you big and strong

I'm not sure. it's just slip in my mind that i read about sazali budget on news paper long time ago.
at that time he is looking for sponsor.

maybe i was wrong.

---

Added on August 12, 2009, 1:22 pmLike it's said. this is the story about supplement to grow
and i strongly agree with you, without powerlifting traning, all this supplement will enter into you body and become 'taik'. just a waste of money.
powerlifting + supplement that's the way it is.

---

Added on August 12, 2009, 1:26 pmthere is article i read about casien

Casein Research

Perhaps the most interesting kernel on casein to come from the scientific community is the Boirie study, which found that casein managed about a 31% increase in protein synthesis (to whey's 68%)... but also reduced whole-body protein degradation (catabolism) by 34%. More importantly, researchers found that casein contributed to a positive nitrogen balance an average of 7 hours after ingestion.

The Biorie study has since spurred further research of casein. Another study looked at the effect casein might have on body composition when used as part of a 12-week weight-training program. Participants were separated into two groups, each of which maintained a balanced diet including 75 grams of protein per day. The difference was in the sources of protein used: while the first group relied on whey-based drinks to reach their daily protein requirements, the second group made use of milk protein isolates (80% casein, 20% whey). At the end of the study, the milk protein isolate group had lost more fat (15.4 lbs. vs. 9.2 lbs.), gained more lean mass (9 lbs. vs. 4.4 lbs.), and gained more upper and lower body strength than the whey group.


http://egonutritions.com/shopping/index.ph...products_id=248

maybe it's just marketing hype

This post has been edited by arekey: Aug 12 2009, 01:27 PM

Apa ni?

Just drink the bl00dy milk!
And eat your egg yolk too!

Formula for growth is resistance training + good nutrition lah.
The nutrition part will normally include supplements. But it's not the only way. I think you read too much advertisement recently. =D

Last time i have this kind of thinking too, without those powder i wont grow. Really absurd. Coz aft i purchase those supplement i drink the supp only aft workout and oth meal screw up, NO BREAKFAST. hahaha such a fool last time.

AND YES, lots of ppl ard us when they see u pack on some muscle, they will ask... "U taking Protein ar?" and i think tats how the mentality developed.

This post has been edited by jamis: Aug 13 2009, 11:01 AM

One of my old friends, whom I haven't met for a few years, even asked me if I was doing roids. I seriously went "WTF?".

I'd take that as a compliment

i thought i read sumwhere on his journal dat he takes gainer too but stop after dat...ecto needs more to go further...

wassup...

are there BCAAs without coloring and taste? i mean just plain BCAAs

anyone selling in garage sales?

There are but , I think its really bitter so you might want to mix it with some dextrose or something like that.

Couldn't agree more. It taste better than ON 100% Whey. One more thing to add is that it contains: High in protein and low in carbohydrates, BCAA - 5+grams, Glutamine - 4 grams and Propritory digestive enzyme blend (Zytrix®) - 40mg



This is true. Protein blend is best taken before bed time as it feeds your muscle even when you sleep. IMO, Syntha-6 is one of the best tasting as well as Nitrocore-24.

hye, i wanna ask about taking

---

Added on November 14, 2009, 12:55 amops, sory...
i wanna ask bout taking protein after workout...
like myself, after my workout, i hit to steam room first then shower...
which is better...
take protein b4 go to steam room or after?...


This post has been edited by muamua: Nov 14 2009, 12:55 AM

Post workout shake should be taken 20 minutes after workout

I've been looking for Tribulus Terrestris. Where can I find it in KL?

Don't waste your money.

Wieder Malaysia, Ground Floor, KL Plaza, Jalan Bukit bintang

contact Unonutritions, i think they have it.


Chow

What the heck does it do? Supposed to increase testosterone regeneration and what nonsense and I've been using it for 2 months. Don't feel a SINGLE difference. Then again, the sports council pays so I just eat.

can i consume whey together with fat buners ?...i know its a silly question....

fat burners should be consume at least 30 minutes prior to your meals...and meals should be taken at least 45 minutes before working out... you consume whey in the morning on breakfast or post workout...if you want to add whey pre workout, means after you having your meals...so, fat burners 1st, whey later...

alright bro.....

fat burner at 5.00pm (lipo 6 x black)
whey at 5.30pm (ON whey)
gym at 6.00pm

is this ok ?

acceptable...or you can do fb @ 5.00 PM ; gym @ 6.00 PM and whey within 30 minutes post workout...if you want to balance your protein source and if you afford, 2 scoops of whey pre and another 2 post workout...that's better !! ...as suggested by darklight79 in the stickies...

good luck bro !!

cool bro...will try on this....

going for ON Whey vanilla. Easier to mix.

hello
i know this is a little unrelated but i dont know where else to post
i started taking whey protein cos i was having difficulty finding meat to eat (i travel alot so eat on the go) and i dont take soy and seldom take dairy products

anyway, i follow the directions and put in 2 scoops and add with part water and part skimmed milk but when i mix it
1. its lumpy
2. it tastes really bad

any ideas ?
also, can i premix and store or have to consume immediately ?
thanks!

1. shake your bottle for about 30 seconds...if still lumpy, go get a better brand..
2. how bad ?? is it weider ??

yes, you can keep it in the fridge...

did u use cold water or room temp water while mixing?

Better use the money for whey, amino, creatine, weight gainer. Losing fats or cutting is cardio + protein shake.

I take my shake first before entering steam bath.

cold water
i even dropped in a couple of ice cubes and shake and shake and shake but its still a little lumpy... and the bottom part of the bottle is super super thick
am i spposed to mix with room temp water ?

im not sure if it taste weird or maybe i just dont like the taste .. kind of like milk or soy milk and its pretty bland ......

Cold water tends to make those powder into lumps (it will stick on ur spoon if u use one), same as milo XD. May be u can try to shake it with room temp water then once everything is dissolved, then put in the ice then shake again XD.

But still, wat brand is ur protein powder? my protein powder mix well with the milk from the fridge thou.

Sounds like u r having a vanilla flav protein shake, can mix with choco milk thou but bare in mind that some choco milk have higher value in carbs

just get a blender bottle with a wire whisk.

what brand ??

Don't stir, Shake it..

im using isomax weight gainer its my first time taking supplements,
can you guys give me some proper way to take it?

wake up take 1,after workout take 1,lunch take 1 and before bed take 1?

two scoops per servings,

am i taking it correctly?

1 scoop pre WO and another 1 @ 2 post WO (depends on your diet)...

anyone taking Celltech here? I noticed that the scoop is larger and it's stated for 1 serving need to put 2 scoop.

Can anyone enlighten me on this?

Means need to put 2 scoop loh
Coz its 2 scoop per serving

larger than ??

larger than the normal creatine scoop (from what I heard from friends)

dunno bout that, but for creatine, unless you're in the middle of loading phase, it is advisable to take not more than 5mg / day or else you'll be having problem with your kidneys or liver...

is 5g
'

guys.

i'm taking whey and weight gainers from Universal. i'm just wondering when is the right time to take whey and when is the rite time to take weight gainers.

whey protein = got protein
weight gainer = protein + carb
see apa lu mau ma take apa la

Real Gain = Morning & Before Bed
Whey = 1 hour before workout and 30 minute after workout

More Info refer here http://www.universalnutrition.com/titantraining/
Complete Set of info about diet, supplement and training


This post has been edited by arekey: Jan 18 2010, 09:52 AM

guys,..jz wanna hear opinion...if i jz take whey protein according to dosages pre n post workout..but cos im quite on the thin side..174cm60kg...
wanna aim for 70kg,gain more muscle mass..
will jz taking protein help gain weight...or hav to add more meat n carbs to my diet?

Dear skyruler,


That's not even a question. Your whey is just whey, not a miracle powder. So the answer is yes, add lotsa lean meat and complex carbs to your diet. If not, you won't grow at all. And add beef too!