Creatine, glutamine, and protein are three of the best supplements to take for muscle and strength gain.
But what is the best time to take these proven supplements?
Here’s what I’ve found working for myself, and for my clients, when we use these supplements
It is best to take it half an hour before the exercise, and then take it again immediately after the completion of the exercise. Personally, I take a creatine drink or juice about half an hour before the exercise, and take it again after the completion of the exercise. This method helps to put the muscles in a constructive state (muscle building), and helps prevent muscle breakdown (muscle catabolism) from exercise. In addition to these two times, one or two servings of creatine can be increased at any time throughout the day. I usually recommend 25 to 30 grams of creatine in the loading or building phase, And eat 10 to 20 grams in the muscle maintenance phase.
The best time to take glutamine is right before bed.
This is the time when research has shown its value in significantly raising growth hormone levels, when eating 5 grams of it before bed.
Also, one of the best times to take glutamine is when you wake up, because the muscles at that time are without nutrition for up to 6-7 hours.
A good time to take glutamine is half an hour or an hour after your workout.
This helps in the process of muscle recovery from strenuous exercise.
The best times to take a protein shake or a protein supplement are as follows:
I have listed them in order of importance, so start at the top of the list and work your way down as you can.
- The most important time is right after your workout : your muscles are now like a sponge, and need immediate nourishment, in order for your muscles to recover and grow.
- Right before bed : where you are about to sleep for 6 to 8 hours. And that’s a long time without protein. Can you imagine your day (when you are awake) and have eaten nothing for 6 to 8 hours?
- Immediately upon waking up : for the same reason I mentioned above, where you have spent about 6 to 8 hours without proper nutrition. Your body needs a quick protein boost.
- Half an hour before exercise : This sets the “structural window” before exercise, and provides the muscles with adequate nutrition to mitigate the effects of weight training.