Updated Supplement Schedule

When waking Up

Just eat lean protein and complex carbs within 30 minutes.

Before workout

- Whey or Soy Protein, you will need amino acids for your exercise. Some complex carbs a few minutes before are a good idea too.

- Creatine, with a sugar drink, not citrus or it turns into useless creatinine. This provides you with energy for your workout, and water to your muscles. Grape juice is one of the best to take it with. 45-60 minutes before workout

After Workout

- Whey or Soy protein (To have available immediately to re-build muscles), Glutamine (To help with muscle repair and soreness, keep body from breaking down muscle), Spirulina (For all amino acids to make protein chains efficiently) or a BCAA if you like.

- Creatine, (For muscle repair and gains, limits muscle damage, is absorbed best after workouts when insulin levels are high). Take with a non-acidic, sugary drink. (Acidic drinks turn it into useless creatinine, grape juice is one of the best to take it with)

- Dextrose, This contains no fructose. It is the best sugar to create an insulin spike, with a high glycemic index. Other sugars do not digest as fast and restore liver glycogen stores. You need to restore glycogen stores in your muscles to begin the recovery process and utilize other nutrients coming in efficiently.
Add extra water to your protein shake for all the extra stuff you have added. This will assist with cell hydration. You can also use almond or coconut milk.

Before Bed

- Casein Protein and glutamine, To help with muscle repair. Muscle repair happens most during NREM 4 deep sleep, when your body is experiencing a low level of these elements and needs them to make gains and prevent muscle loss. You will be without nutrition for 6-8 hours, it is important to have these in your system and available. Casein digests around twice as slow as whey so it can last longer through the night. (Warning: There are some studies that suggests Caesin is linked to cancer. I personally only use soy protein and avoid dairy. Do your research and decide for yourself) Eat or add peanut butter (or another fat) to your protein to slow absorption of the protein through the night if you substitute Whey.

- L-Arganine, Helps your body to raise your level of growth hormones naturally. It is an amino acid. Take a few minutes before your pre-sleep drink.