i'm sure everyone saw this in july issue of M&F, explaining what supplements to take and when to take them in relation to your workout. (i know m&f bullshit and they're just selling, but imo this is a decent article)
For anyone who didnt read it, goes like this (short version)
Weight Training
30-60 mins preworkout
3-5 grams arginine (increase blood flow to muscles)
5 grams glutamine (energy)
0-30 mins preworkout
20 grams whey protein
40 grams carbs
3-5 grams creatine
0 mins postworkout
5-10 grams leucine (stimulate muscle growth)
5 grams glutamine w/ glycogen (maintain levels in muscle)
30-60 mins post
40 grams whey
40-80 grams carbs
3-5 grams creatine
Seems overkill on the creatine to me but other than that simple and sensible? comments...
