Supplement Regimen: Please Critique!

[Wombus123]

Hi,

I am still pretty new to this whole bodybuilding supplement scene and while I think I have a good idea of what is important and what is not I still thought it would be a good idea to post my current regimen to see what things needed to be added and/or removed.

Here is what I am currently doing:


Morning (with breakfast):

Opti-Men multivitamin
500 mg Vitamin C
NOW Foods Super EPA (720 mg EPA, 480 mg DHA)

Pre-Workout

Currently nothing (sometimes take a few sips of Post-Workout shake)

Post-Workout

Water based shake containing:
50g NOW Foods Whey Protein Isolate
75-100g NOW Foods Carbo Gain (Maltodextrin)
5g Creatine Monohydrate

Bedtime (lifting days)

Sometimes water, sometimes milk based shake containing:
25-35g ON Casein protein

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Please let me know if anything that I am currently taking is not important or is being taken at the wrong time or in the wrong amounts! Also, a few other supplement questions:

I know that everyone talks about the importance of supplementing glutamine. What exactly does this do? I know that it helps with the recovery process, but what specifically? Also, I know that both my whey and casein protein products contain glutamine in them. Is it still important to supplement glutamine in addition to that? I plan on getting some of Optimum Nutritions 1000mg capsules. If I were get those, when should I take them and in what amounts?

I know that a lot of people use pre-work out supplements. Currently I am just making sure that I consume a lot of complex carbs in my meal about an hour before my workouts. Is there great advantage to be gained by taking supplements pre-workout? If so, what are good ones? What do they do exactly?

Any other thoughts are GREATLY appreciated.

Thanks everyone,
Wombus

[Commander]

Originally Posted by Wombus123

I know that everyone talks about the importance of supplementing glutamine. What exactly does this do?

Here is everything you need to know about glutamine:
http://www.abcbodybuilding.com/glutamine.pdf

No, I don't think you need it, especially not if you are getting adequate protein.

Originally Posted by Wombus123

Is there great advantage to be gained by taking supplements pre-workout?

No, your current plan is just fine. If you feel you need something pre-workout, than just drink more of your post-workout shake (like you already started doing).

Otherwise, you plan looks fine, you got the basics covered and that's all you really need.

[klosey]

casien before bed... there is a study on this very site that shows blended protein are superior to just casein.. also if you use casien avoid the calcium caseinate and use milicer casien.. the CC according to Yates is very hard on the kidneys

[bigbear6708]

your plan looks fine..if casein and whey are too much on your wallet, I use whey w/ milk before bed w/ a spoon of peanut butter..seems to be just as fine for me

[NickBirch]

Originally Posted by bigbear6708

your plan looks fine..if casein and whey are too much on your wallet, I use whey w/ milk before bed w/ a spoon of peanut butter..seems to be just as fine for me

Peanut butter some cottage cheese and a protein shake in full fat milk sleep like a log on that

[NoleDoc954]

Originally Posted by klosey

casien before bed... there is a study on this very site that shows blended protein are superior to just casein.. also if you use casien avoid the calcium caseinate and use milicer casien.. the CC according to Yates is very hard on the kidneys

Would blending proteins post wo be more beneficial than just whey, like adding some casein too?

[saunterer]

To get a good muscular body you need to work out hard and at the same time you need to have a proper diet. There are many exercises on which you should focus. The squat, the deadlift and the bench press, these build strength, condition and bulk and should always be included in one form or another.
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gyms in n nj