Supplement timing is essential if you want to get the most out of them and the workouts that you’re performing. One way to make sure you are on top of things is to purchase a weekly supplement pill pack. Once a week place all your essentials supplements into the pack, and be sure to bring it with you. Supplement timing is everything, and can make huge differences to your recovery, your training and your muscle building. In fact, research shows that taking supplements such as whey protein, creatine, BCAAs and some vitamins and minerals when taken pre and post workout have greater anabolic or muscle growth benefit then taking the supplements at different times throughout the day. Need some help breaking down the when and what? Here is a run down of the perfect day of supplementation from morning to night:
Morning Supplement Timing
After a night of sleep, you need to stop the fasting process pronto. Choose a fast digesting protein such as whey protein isolate that has a high concentration of bcaa’s, helping to ignite the muscle building process. This is also now the time to take any fat burning or caffeine supplement to jump start your metabolism and get you moving. Metabolism boosters such as green tea extract. This wonder supplement contains polyphenols that can increase fat burning, and provide many antioxidant benefits! At breakfast be sure to take in your vitamins and minerals, which are better absorbed with food. A multi-vitamin is a good way to get most of your essentials but also consider additional vitamin c, b-complex and calcium. You may also want to consider fish oil, which has a host of benefits including improving muscle recovery, joint lubrication and helping promote fat loss.
Mid-Day Supplement Timing
Approximately 30 minutes before lunch, be sure to get in your second dose of your fat burner. You can also take in a second dose of fish oil.
Pre-Workout Supplement Timing
If you want to maximize your endurance and strength during your workout then you should be sure to take pre-workout supplements within 30 minutes before hitting the gym. Now is a good time to take your last serving of your fat burner to provide that extra boost of energy during training. You will also want to consider a good pre-workout supplement. There are many pre-workout products on the market that can provide you with an all-in-one solution. Although you many not want any additional caffeine, most pre-workout products will contain it for energy, focus and endurance. Other major ingredients you will find in a pre-workout product are arginine for muscle pumps and maximizing nutrient delivery, bcaas to elicit the muscle building process and keep a positive nitrogen balance during workouts, creatine for strength, building muscle and increasing recovery time, beta-alanine to further increase energy, endurance and strength and the focus ingredient tyrosine to keep you on the ball during your workout!
Post-Workout Supplement Timing
After your workout you have about an hour to refuel your muscles. Missing the window of opportunity, and you will miss maximize muscle recovery! Choose fast digesting protein like whey protein isolate. Combine with BCAA’s to ensure muscle protein synthesis has been turned on, along with a sugary carbohydrate! During workouts we use up glycogen – or the stored form of sugar in our muscles. Carbohydrates also help drive protein, amino acids and nutrients into muscle cells, so getting carbohydrates post workout is an essential. Consume carbohydrates and proteins in a 2:1 ratio! Be sure to purchase a product such as dextrose powder or branched chain glucose powders to mix with your whey isolate.
Nighttime Supplement Timing
For your last meal of the day, be sure to get in another serving of vitamins and minerals. Training hard can result in a loss of vital micronutrients, crucial to your metabolism and recovery. Secondly, you may want to consider having a protein shake that contains caseinate, this slow digesting protein can reduce muscle breakdown during sleep. This protein can take 7 to 8 hours to fully digest, therefore providing your body with a steady stream of amino acids to keep muscle breakdown at bay! Also at this time, take a final dose of fish oils. The added fat can help further slow down digestion.
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