supplementation for athletes. I wanted to take the time to share my thoughts and experiences with different supplements as far as what works for me and when I use them and why.
Basic supplements “now a days” are protein, creatine, and some sort of pre-workout concoction. I will walk you through my standard day of what and when I take supplements and why.
I start my morning off immediately with a 30 gram scoop of a fast acting whey protein, 5 grams of glutamine and cold water. I do this to feed my body and get out of a catabolic state. Next I take my vitamins with my first meal to insure the best absorption. These consist of 1000mg Vitamin C, 1000mg Omega 3 fish oil, B- Complex and 750mg Tribulus.
Many people have different things they use for pre-workout whether it’s a supplement in a pill form or shake form. I prefer a supplement that has everything I need in it in a pill form; sometimes pre-workout powders can make me feel bloated and full. Pre-workout products are my favorite! I prefer a NO product with plenty of Arginine and caffeine to get fired up for an intense work out; I also like to add some creatine and glutamine to my pre-workout supplement regimen.
After training is a very crucial window of opportunity to fail or win with helping your body to build muscle. Three very important components are a fast acting carbohydrate (sugar), a fast acting whey protein, and some form of Branched chain amino acids. Here is what I do; I take 2 scoops of fast acting whey protein, 1 scoop of creatine product, 1 scoop of glutamine, 1 scoop of BCAAs and add 12 oz of Gatorade. Shake it up and drink it down! You may find products out there that have all of the above or most of the above in one. That is usually a good idea and convenient as well.
Night time supplementation is very important and often forgotten about. The biggest thing to keep in mind is that we are trying to build muscle! Muscle is built through the healing process which happens when we rest. In order to heal fast and correctly we need to make sure we are adding all the right elements to our body during this time. Here is a list of what I use; first I prepare a shake of water and 2 scoops of casein protein. I will add a scoop of BCAAs to that and sometimes creatine depending on time of season. I also take 1000mg Vitamin C, 1000mg Fish oil, 3mg Melatonin and 750 mg of tribulus.
All of the above products I feel are very important to any athlete that is looking to win gain and make the best of their efforts in the gym/field/court and on the stage! There are plenty of great supplements out there to add to this and get a lot out of. This is my basic outline of the “must haves” and when to use them.
Adam Lamb Competitor, coach, trainer
Subscribe to RxMuscle on Youtube
 |
 |
 |
 |
 |
 |
 |
|
|
|
|
 |
|
|
|||
