BodyBuilding Supplements

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Protein

Protein powders are made to be quick and easy. Mixed with milk (my favorite) or water they are easy to take them with you to work or school or anywhere that you need to get your protein or satisfy your hunger in a healthy way.

If you are trying to lose fat, you will most likely want a low carb, low calorie protein. The extra protein will help you keep your current muscle mass. If you are trying to gain muscle, you would want a high protein, high calorie powder that is relatively low in sugar and fat. If you are simply trying to find a quick meal replacement, a protein powder with medium carbs and medium calories would most likely be for you.

The three most popular types of protein are WHEY, EGG, SOY. Most people including myself who are trying to build or maintain muscle will choose whey. You need to roughly eat one gram of protein per pound of body weight. This is why you need a protein powder, getting this much protein through Chicken and Tuna can be difficult and not nearly as convenient to make. Protein powders listed at BodyBuilding.com are at a great price and they offer a large variety.

So what is the best times to take any protein drink or protein supplements?

I've listed them in order of importance, so based upon your freedom with time and what you can afford, start at the top of the list and work down.

  •  The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth.
  •  Right before bed. You're about to sleep for 6 to 8 hours. That's a long time without protein.
  •  Right upon waking. Same thing, you've just gone 6 to 8 hours without proper nutrition. Your body needs protein quick.
  •  Half hour before a workout. This sets up your workout and provides your muscles with adequate nutrition so that the effects of muscle breakdown are not as severe.

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    Creatine

    What Is Creatine?

    Creatine is a nutrient naturally found our body. It is a combination of 3 amino acids (arginine, glycine and methionine). Creatine helps provide energy to our muscles. In particular it helps with quick and explosive movements. Muscle contraction is initially fuelled by ATP (adenosine-triphosphate).

    There is only enough ATP to provide energy for approximately 10 seconds. For this energy system to continue, more ATP is required. Creatine phosphate gives up its phosphate molecule to ADP (adenosine-diphosphate), thus recreating ATP. Increasing the muscle's supply of creatine phosphate helps increase the rate in which the body can supply ATP.

    So what is the best times to take Creatine?

    Best taken 1/2 hour or so BEFORE a workout and again RIGHT after a workout.

    How much should I take?

    I usually recommend 25 to 30 grams of creatine a day when loading and 10 grams a day afterwards.