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A hypothetical question for you guys and girls....If you could prepare a post-workout shake using any of the readily available and recognisable supplements on the market, what would you go for? I guess the main objectives would be to assist recovery and also maximise muscle growth..With that in mind what would you choose and why?

For example, without getting into quantities, as a basic formula I could go for:

Whey Protein Isolate
Creatine Monohydrate
L-Glutamine
Omega 3-6-9
(Mixed with milk/water)

The reason behind this question is I've noticed that the majority of mass market bodybuilding supplements contain all kinds of junk and fillers which probably do more harm than good, that is if they even manage to get through our stomachs I'm interested in the supplements that you think can really make a difference.

Cheers

Mark

2 Scoops Whey ( Optimum Nutrition 100% Whey Gold Standard )
2 scoops BCAA ( Allmax Aminocore)
5g Creatine
Mixed with water
2/3 cup (raw) of Quaker Quick Oats cooked

This what I take post workout.

For me it's
2 scoups whey isolate
5 gram Glutamine
3 raw eggs.
water


I read somewhee that if you take glutamine and creatine at he same time it can cause an absoption problem, with only 1 of them being properly taken up by the body. So i take my creatine about an hour later.

ON gold whey has won so many awards that i dont know why u would use anything else.
It gives you protein, glutamine and bcaa"s and no fillers.
i choose the plain labels over the fancy labels because the money of the company should be used on the product not the advertising and thats what ON do.

My post shake is this.
1.5 scoop ON whey.
1 teaspoon ON creatine.
2 eggs.
teaspoon of glucose powder for insulin spike.
6 AST bcaa's tablets.

And thats it. Get it in u as soon as u can. But remember that this is not enough, u then have to eat a post workout meal as said above, i have mine about half hour later.

Good luck.

I go with

30g Whey Protein Isolate
5g Creatine
5g Glutamine
mixed with water

Done

I personally take 7g bcaa w/ cit. malate 15min prior and immediately post workout then follow it with my post workout shake consisting of

Whey isolate
Creatine Monohydrate
2g beta alanine ( I supplement 6g of this daily in 3x2g doses)

Rsanviral wrote:I personally take 7g bcaa w/ cit. malate 15min prior and immediately post workout then follow it with my post workout shake consisting of

Whey isolate
Creatine Monohydrate
2g beta alanine ( I supplement 6g of this daily in 3x2g doses)

Since I have posted my post workout shake I now also have added in beta alanine 3g pre and 3 grams post.

With the cit. malate in your shake I take it your using Scivation's Xtend? Are you following any of Layne Norton's protocals?

I do indeed use xtend as well as http://www.bodybuilding.com/store/prima ... CID=F-GOOG when I let myself run out of xtend.

I am hesitant to mention Dr.Norton's protocols out of respect to mark and his excellent product, but yes I stumbled across undulating periodization training about a year ago which naturally led to Dr.Norton and Dr. Klemczewski. I also utilize some of Dr.Nortons supplementation suggestions (he is as anti broscience and no bs as mark is so I trust him).

Starting out as a "bodybuilder" , my primary goal was to get back into shape- as relative of a term as that is. Once I achieved that, I wanted to continue adding size and density while gaining strength(by powerlifting standards) at the same time. I started looking into elitefts , westside, metroflex, doggcrap etc and some of their "powerbuilding" routines in addition to Dr.Nortons own bread and butter routine. So I stick to the undulating periodization model of training and then apply that to said routines. They are all Power/hypertrophy mixes. I also utilize wave training in my strength regimens. I am currently cutting my winter fat in preparation for a show that I *might* enter into this coming july. I just have to see where I am at. I have put on a lot of mass since my forum avatar was taken but nothing will be certain until I lose the fat I put on with it. I will update my avatar when I hit 6-8%.

Cool stuff! I to follow Layne's BCAA protocal and have been using PHAT. I am planning on entering my first contest in October 20th and Layne is going to be doing my contest prep, so pretty excited. I am currently using Mark's TSPA and I am on my second cut right now for 7 more week and then I will go back to building more muscle for 4 months and then start my contest prep.

Dr.Norton is doing your contest prep? I am officially jealous! You are most certainly in good hands. Do me a favor and when you talk to him, tell him thank you for all that he does for the natural bodybuilding community. Outwork!