JHR April 2009 - A Review A Review of Today's Most Popular Dietary Supplements

[klosey]

Originally Posted by Ordo Ab Chao

good read. I didn't know that glutamine could help restore muscle glycogen. This could be good for cutting. Also, I don't think glutamine is that expensive. I found 500g for $15

depends on type free form glutamine is utter rubbish, its cheap but this is what the stomach lining uses most of hence some people need 40g +

[Ben2285]

Originally Posted by Commander

Thanks Ben, I'll be reading this soon!

No problem man, hope it is helpful to you!

[Roxx]

Tnx Ben, been waiting for this.

Do you think that a bcaa's+carb solution taken between sets and then with the pwo shake would show greater results than taking them before and after training? Or it isn't worth the trouble?

[Ben2285]

Originally Posted by Roxx

Tnx Ben, been waiting for this.

Do you think that a bcaa's+carb solution taken between sets and then with the pwo shake would show greater results than taking them before and after training? Or it isn't worth the trouble?

My pleasure! I think between sets/intraworkout is overkill unless the workout is very long and super high volume, for example: sometimes on long days when I am in the gym for almost 2 hrs I have some bcaas when I am starting to drag usually around the 1 hr mark. Based on everything I have seen it is generally better to spike amino acid levels rather than having them constantly elevated

[Venom]

I completely agree with you, Ben. The anabolic response from a BCAA drink lasts around 2 hrs; so to continue to sip on it right after you just drank a bunch of BCAA makes no sense to me. UNLESS, like you say, your workout lasts over 2 hrs. For most of us, it is less than 2.

[Link]

Finally got it to work, any reason for spreading out the beta alanine over 5 servings (besides the obvious tingly feeling), rather than just one 5g serving pre workout? Also any difference if its taken during the workout rather than pre?

[Venom]

1. No, but no study has tested taking more than 2 grams at once. So I could not tell you if having all 5 grams at once is best...I'd spread it into 2-3 dosages at least.
2. There has been no study testing if the timing of beta-alanine supplementation influences its effects. But studies have shown that overall, exercises has a synergistic effect with beta-alanine on muscle carnosine content. Overall, I'd say take it pre and post.