This question gets thrown around constantly by a large, and growing, number of people these days. Heck, many are interested in simply knowing which supplements they should be using and what is the optimal way to take supplements they are currently using.
Creatine, glutamine, and protein are some of the more widely used supplements for gaining lean muscle and strength and we will focus our attentions on these 3 today.
So - the big question then! When is the best time to take Creatine, glutamine, and protein?
There is a lot of conflicting information and research which shows that creatine and glutamine may actually compete directly with each other for cell transport and absorption. The reason for this is due to both creatine and glutamine using the same transport method for absorption so there is a chance that one will get absorbed into the body more than the other.
Even though there are conflicting beliefs and theories in this regard, you can completely eradicate the issue by taking these supplements at different times. That simple!
Want to see optimum results from your supplementation? Then the timing will definitely play a role. Below are some recommendations, based on our experience, for when you should look to take your creatine, glutamine, and protein.
Taken 1/2 hour prior to a workout and again straight after a workout is recommended when using creatine.
This technique aids in setting up an anabolic state for your muscles and helps in preventing muscle breakdown from or during a workout. You can include additional servings, perhaps one or two, of creatine later on during your day as well.
Not your regular bedtime snack, but, overwhelming research shows huge value in taking 5 grams of glutamine before bedtime to significantly increase growth hormone levels. Alternatively, you can take this when waking up in the morning as your muscles would have had no proper nutrition whilst you slept.
When recovering from intense and rigorous workouts, glutamine can facilitate the recovery process.
And what about protein you ask? Well, there a few different times when you should/could take your protein supplements for maximum benefit. The most important time would obviously be about 30 minutes or so before your workout and then again right after a workout.
Taking protein before your workout sets up the "anabolic window" which provides muscles with adequate nutrition to ensure that the effects of training are not as severe on your muscles whereas taking protein after provides worked muscles with the nutrition they require when needed the most.
Like the glutamine, you can take your protein supplement right before bed or upon waking up in the morning. This ensures that your muscles are getting what they need as you sleep and first thing in the morning after taking in no nutrition for 6-8 hours.
Hopefully this article provides some insights and ideas on when you could possibly be taking your supplements for better results.