Bodybuilding Forums

I've been working out for over a year now, and I have made significant gains in strength and size but I think I'm lacking in terms of using supplements effectively. I workout in the morning at 6:45 and the only supplement I use right now is a Optimum Nutrition protein shake AFTER my workout. I've heard several things about using pre-workout protein shakes and/or creatine to help boost your workouts. I've heard that using Casein after your workout or before bed helps your recovery process because it works slow in your body, and L-glutamine helps as well. So I have a few questions I was hoping you could answer for me.

1) Should I use both protein shake and creatine 30-45 minutes before my workout or just one? If yes to the protein shake, should I use regular ON whey before the workout and then use ON Casein after the workout?

2) Should I drink a protein shake with Casein before bed?

3) I've heard that Muscle Pharm Assault is really good? Would you recommend that for my morning creatine? If no, what else would you recommend?

4)When should I take L-Glutamine throughout the day?

5) I mix 2 bannanas, whole grain oats, and 2 scoops of ON in my post-workout shake. Do you think that's enough? Can I add anything else to that?

I really appreciate you taking the time to asnwer these questions for me.

Lol...anyone who's followed this forum for more than a few days knows JoH's response is coming.

I read the questions and the voice in my head said, "JoH?"

You have any answers to standard questions loaded up yet for easy copying and pasting?

newbuilder wrote:I've been working out for over a year now, and I have made significant gains in strength and size but I think I'm lacking in terms of using supplements effectively. I workout in the morning at 6:45 and the only supplement I use right now is a Optimum Nutrition protein shake AFTER my workout. I've heard several things about using pre-workout protein shakes and/or creatine to help boost your workouts. I've heard that using Casein after your workout or before bed helps your recovery process because it works slow in your body, and L-glutamine helps as well. So I have a few questions I was hoping you could answer for me.

1) Should I use both protein shake and creatine 30-45 minutes before my workout or just one? If yes to the protein shake, should I use regular ON whey before the workout and then use ON Casein after the workout?

2) Should I drink a protein shake with Casein before bed?

3) I've heard that Muscle Pharm Assault is really good? Would you recommend that for my morning creatine? If no, what else would you recommend?

4)When should I take L-Glutamine throughout the day?

5) I mix 2 bannanas, whole grain oats, and 2 scoops of ON in my post-workout shake. Do you think that's enough? Can I add anything else to that?

I really appreciate you taking the time to asnwer these questions for me.

1) Creatine before or after. Whey after. No casein anytime near your workout.
2) YES!
3) Save your money and just take regular Creatine Monohydrate.
4) 5g in your post workout shake. 2g in your bedtime shake.
5) Don't put any food in your post-workout whey shake. Wait at least a half-hour or so after the shake to eat food. That will allow for fast assimilation of the whey into your system after the workout. The food may otherwise inhibit fast absorption.

dsharp wrote:

newbuilder wrote:I've been working out for over a year now, and I have made significant gains in strength and size but I think I'm lacking in terms of using supplements effectively. I workout in the morning at 6:45 and the only supplement I use right now is a Optimum Nutrition protein shake AFTER my workout. I've heard several things about using pre-workout protein shakes and/or creatine to help boost your workouts. I've heard that using Casein after your workout or before bed helps your recovery process because it works slow in your body, and L-glutamine helps as well. So I have a few questions I was hoping you could answer for me.

1) Should I use both protein shake and creatine 30-45 minutes before my workout or just one? If yes to the protein shake, should I use regular ON whey before the workout and then use ON Casein after the workout?

2) Should I drink a protein shake with Casein before bed?

3) I've heard that Muscle Pharm Assault is really good? Would you recommend that for my morning creatine? If no, what else would you recommend?

4)When should I take L-Glutamine throughout the day?

5) I mix 2 bannanas, whole grain oats, and 2 scoops of ON in my post-workout shake. Do you think that's enough? Can I add anything else to that?

I really appreciate you taking the time to asnwer these questions for me.

1) Creatine before or after. Whey after. No casein anytime near your workout.
2) YES!
3) Save your money and just take regular Creatine Monohydrate.
4) 5g in your post workout shake. 2g in your bedtime shake.
5) Don't put any food in your post-workout whey shake. Wait at least a half-hour or so after the shake to eat food. That will allow for fast assimilation of the whey into your system after the workout. The food may otherwise inhibit fast absorption.

Thanks for your answers

LALA wrote:Lol...anyone who's followed this forum for more than a few days knows JoH's response is coming.

Yes, yes it is - just delayed cuz school has me busy.

newbuilder wrote:1) Should I use both protein shake and creatine 30-45 minutes before my workout or just one? If yes to the protein shake, should I use regular ON whey before the workout and then use ON Casein after the workout?

Creatine before and after, whey isolate after, not casein. Casein is used...

newbuilder wrote:2) Should I drink a protein shake with Casein before bed?

...before bed!

Casein is very slow digesting. Use it in instances where you won't be able to eat for a very long time, and right before bed.

newbuilder wrote:3) I've heard that Muscle Pharm Assault is really good? Would you recommend that for my morning creatine? If no, what else would you recommend?

Merciful God NO do not buy that swill! Seriously, looking at the nutrition info, this stuff is ridiculously loaded with fillers claiming to be supplements. Like the MUSCLE EXPLOSION NO MATRIX (BETA ALANINE, CITRULLINE MALATE, GLYCINE, SUMA EXT 25:1, L-ARGININE AKG, ARGININE BLEND (DI-ARGININE MALATE, ARGININE ETHYL ESTER, ARGININE OROTATE). Of those, Beta Alanine and AAKG are worth taking. The rest will not survive your stomach acid. The creatine is mixed with inferior products like ethyl ester that have bioavailability issues as well. And the "MIND CONNECTION MATRIX" only works if it connects with your mind - cuz results from that whole list are all in your head. Cheap is good. Go with straight monohydrate. Mix it in a few ounces of piping hot water to get it to dissolve, then add cold water to bring it down to a drinkable temp. You can also mix it in your choice of tea or coffee.

newbuilder wrote:4)When should I take L-Glutamine throughout the day?

dsharp is mostly right. There's not really a "bad" time to take glutamine, though, just better times.

newbuilder wrote:5) I mix 2 bannanas, whole grain oats, and 2 scoops of ON in my post-workout shake. Do you think that's enough? Can I add anything else to that?

The purpose of taking in nutrients in liquid form is rapid absorption. You are defeating that by adding whole foods - especially the oats. Also, no matter what any one else tells you, THERE IS NO VALUE IN POST WORKOUT CARBS. Your post workout shake should have 2 ingredients: Whey isolate and creatine. That's it. Nothing else. No frigging around with what the roidheads in the magazines recommend.

newbuilder wrote:I really appreciate you taking the time to asnwer these questions for me.

Welcome aboard, new guy!

There is only one slower burning protein. Like for nighttime and gap stuff:
Monster V from www.proteinfactory.com

"Bovine Serum Albumin"

whew, I bought 4 lbs of the stuff, not pretty

I would say take your protein before and after your workout. maybe an hour before you sleep. dont bother with much other than the tried and tested creatine monohydrate. and also yea take your glutamine throughout the day. just spread out when you take your supplements throughout the day and make sure that you take more closer to your workout and u should be fine

Hi all,
i just want to share some thing about me,
i want to gain my weight and fat,
so what i have to do for this????
please suggested me guys....
me waiting!!!

We have produced a good All in One Protein supplement which supplies whey protein, Creatine, Glutamine and HMB in one shake.

http://www.optimumsupplements.ie/all-in-one-protein/