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Daily Supplementation Schedule
A suggested schedule of when to take all of your supplements.
- Wakeup, first thing:
Creatine Monohydrate 5g w/ 30g high-GI carb drink - Morning Breakfast:
High-protein & carb meal
[Vitamin C 500mg] - Frequently drink water (work up to 8 litres a day)
- Every 3-4 hrs, get a good 30g protein
- Pre-workout (90 mins prior):
[Stop eating foods that will later interfere with blood-glucose/insulin
elevation] - Pre-workout (45 mins prior):
CM 5g w/ 30g high-GI
[Ergogenics like Ultimate Orange] - Post-workout (10 mins after):
High-GI medium carb meal
[Vanadyl Sulfate] - Post-workout (<90 mins after):
High protein & carb meal (one of the most important meals) - Every 3-4 hrs, get a good 30g protein
- Within 3 hours of sleep:
No more big meals
[Vitamin C 500mg] - Within 2 hours of sleep:
No more water - Within 30 mins of sleep:
Small carb meal (for ease of sleeping; limit protein)
If you are currently loading CM, then you will have to rearrange things a bit so that your CM supplementation is staggered some time away from your protein consumption.
NOTE: It is argued that a protein meal prior to sleep may be the best fix for the peak catabolic state during the night. However, I do not feel that this is as effective as a good night's sleep. A high-protein meal just before sleep will make getting to sleep more difficult.
Cal.
Reader's Comments:
Please leave your comments or suggestions below!That being said, I found it a lot easier to get to sleep after eating carbs, and I'd push my heavy workout just before an early dinner time. Having the high-protein meal right after your workout is ideal, but I would think that it's best to do this more than 2 hours before sleep. If you don't find any difficulties getting to sleep, then stick with it. Good luck!
Cliff Etzel