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Old 27-10-2005, 03:33 PM   #1 (permalink)
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Question How and when to take supps?
Im going all out at the end of the month (when i ger paid, ) and getting different supps (havn't used some b4) as i realy wanna step up my diet and supps intake and keep it to essential's and constant.
CCE (Creatine Ethyl Ester)
GEE (Glutamin Ethyl Ester)
BCCA's (i cant be bothered to type all that out, oh w8!? )
Vit C
Multi Vits and Mins
ZMA
Whey
Dextrose

Now, where i need help is the best time to take all these, so far this is what i got planned (rough guide line):


Meal 1
Multivits, 500mg Vit C after brekie
Meal2
Meal 3
Meal 4
Pre-WO shake with BCCA's+GEE+CEE
Meal 5
PWO shake with Dextrose+BCCA's+GEE+CEE+500mg Vit C
Meal 6
thats a rough plan, but i have no clue when to take ZMA
(Per 3 capsules (daily amount)
Zinc Monomethionine Aspartate – 30mg
Magnesium Aspartate – 450mg
Vitamin B-6 – 11mg)
Any idea's or changes to this?
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Old 27-10-2005, 04:02 PM   #2 (permalink)
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Quote:
Originally Posted by the_gre8t_1ne
Im going all out at the end of the month (when i ger paid, ) and getting different supps (havn't used some b4) as i realy wanna step up my diet and supps intake and keep it to essential's and constant.
CCE (Creatine Ethyl Ester)
GEE (Glutamin Ethyl Ester)
BCCA's (i cant be bothered to type all that out, oh w8!? )
Vit C
Multi Vits and Mins
ZMA
Whey
Dextrose

Now, where i need help is the best time to take all these, so far this is what i got planned (rough guide line):

20 mins before Breakfast CEE
Meal 1
Multivits, 500mg Vit C after brekie
Meal2
Meal 3
Meal 4
Pre-WO shake with BCCA's+GEE
Meal 5
CEE 20 mins before PWO Shake
PWO shake with Dextrose+500mg Vit C Don't bother with BCAAs or GEE after training waste of money at that time as they will benefit more being in the system before. Also I'd save the money on a dextrose supplement and just have a banana or 2. Spend the money you save on more protein powders, maybe Pro Peptide as this has digestive bacteria in it and is good for the evening as a last meal 45 mins before bed.
Meal 6
thats a rough plan, but i have no clue when to take ZMA
(Per 3 capsules (daily amount)
ZMA taken 30minutes before training or before bed or both. Both on Empty stomach. If you take 2 servings a day make sure to take a month off Zinc supplements as excessive dosages over long periods can cause a nasty disease but I'm not sure which one.

Also take Glutamine before bed as your body repairs and recovers at night.
Any idea's or changes to this?
Hope this helps.
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Old 28-10-2005, 05:03 PM   #3 (permalink)
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Thanks BIG TIME!
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Last edited by the_gre8t_1ne; 28-10-2005 at 11:56 PM.
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Old 28-10-2005, 11:54 PM   #4 (permalink)
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cam i ask why i should take it 20 mins before Breakfast for CEE, as i was led to beleave that creatine was best pre and post workout due to recovery? and why does the zma have to be taken on empty stomach? (sorry if i being annoying, but just trying to understand)
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Old 30-10-2005, 11:44 AM   #5 (permalink)
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Old 31-10-2005, 01:32 PM   #6 (permalink)
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CEE is best absorbed on an empty stomach, don't know why but it might be due to the acidity of the stomach or food impairing the absorption.

Again with ZMA I believe that stomach PH has something to do with it, this is something that I haven't really done much research on but I know that I get better results from using it this way.

As far as creatine peak times go. I've never really understood why people take the same supplements before and after training in what is essentially a 90 minute window. I think this maybe marketing related to sell more products?:crazy:

CEE has about an 8 hour active life in the body so it would make sense to try and achieve a steady peak blood level. This means that a dose in the morning and a dose after an evening workout would fit in nicely with this plan.

The other reason that I take CEE after a workout and not before is to do with supercompensation theory. e.g the body has been drained of energy (ATP from increased Creatine levels) so it is more likely to increase uptake afterwards. If you took in CEE before the workout then your body would have an adequate replensihment supply already to hand and therefore would not take up the CEE afterwards to that high extent.

That's just my thinking anyway. I'm sure others will disagree but obviously what works for me might not work for anyone else.
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Old 01-11-2005, 09:35 AM   #7 (permalink)
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thanx for that info, much appreciated!
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