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riskybizz007
New member
I'm assuming you're cutting? If you're cutting I would go for the glutamine or BCAA's, personally i prefer the BCAA's.
As far as your post workout shake, you need to add some carbs to it. Think of how much energy was spent, how much of the protein you will use just for energy b/c there are no carbs. You need either some dextrose, maltodextrin, or a sugar food full of simple sugars at the very least. A good dose would be 50g dextrose w/ 50g whey. And i'd throw in a second shake to cover yourself for the 4 hour window of opportunity. A whey shake only lasts for 2 hours. And in those 4 hours you want the most possible protein around.
Also why if you're not a female are you supplementing w/ Iron? Guys don't bleed like females and we don't need that much of it. I would look into a good multivitamin, i personally like AST's multi i buy it pretty cheap at DPSnutrition.com and i take it twice a day.
I would not take the whey before bed, b/c like i said it's in and out of your system in less than 2 hours. You're better off taking some Calcium Casseinate, you can find it at proteinfactory.com it's not expensive. Fiber and Flax will slow it down even further, but you may be covered for a much longer time w/ the cassein, you don't want to go catabolic at night when most of the growing takes place do ya?
About your creatine. This is just a personal thing, b/c i've heard you should not take it w/ whey i wouldn't throw it in the shake. I take it w/ water right after my workout and then i'll take the shake after 20min.
As far as your post workout shake, you need to add some carbs to it. Think of how much energy was spent, how much of the protein you will use just for energy b/c there are no carbs. You need either some dextrose, maltodextrin, or a sugar food full of simple sugars at the very least. A good dose would be 50g dextrose w/ 50g whey. And i'd throw in a second shake to cover yourself for the 4 hour window of opportunity. A whey shake only lasts for 2 hours. And in those 4 hours you want the most possible protein around.
Also why if you're not a female are you supplementing w/ Iron? Guys don't bleed like females and we don't need that much of it. I would look into a good multivitamin, i personally like AST's multi i buy it pretty cheap at DPSnutrition.com and i take it twice a day.
I would not take the whey before bed, b/c like i said it's in and out of your system in less than 2 hours. You're better off taking some Calcium Casseinate, you can find it at proteinfactory.com it's not expensive. Fiber and Flax will slow it down even further, but you may be covered for a much longer time w/ the cassein, you don't want to go catabolic at night when most of the growing takes place do ya?
About your creatine. This is just a personal thing, b/c i've heard you should not take it w/ whey i wouldn't throw it in the shake. I take it w/ water right after my workout and then i'll take the shake after 20min.
