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EXERCISE and LOW CARB DIET'S
THE FAT LOSS COACH
Speaks Out
EXERCISE and LOW CARB DIET’S
Make Poor Partners
Over the last twenty five years the most common questioned asked me by frustrated exercisers, has been what exercise routine will get me the body I...
Help Prevent Premature Aging With Nutrition-Science
Aging occurs when the body’s cells die at faster rates than new cells are generated. People age prematurely because inadequate nutrition resulting from poor diet stimulates cellular destruction and increases the potential for obesity, diabetes,...
No Nonsense Nutrition
At the turn of the century, America’s relationship with food changed dramatically, with fast or convenience foods becoming a staple for many. Woman alone, account for a substantial percentage of convenience foods purchases, with sales exceeding 4.5...
Should You Be Cutting Back on Caffeine?
Many sober, law abiding people who would never dream of knowingly ingesting a mind- altering drug, actually consume one every day.
Before you say that you don't take any drugs at all, can you guess what mind altering drug is so common? It's...
The Functional Training Craze
In the past few years I've seen a huge transition in the fitness industry. More and more people are using functional training, and some argue it's the only way to train. The purpose of this article is to give people an understanding of what...
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The Best Time To Take Nutrition Supplements
Out of the hundreds of emails I get each week, more than half
are from people who are interested in knowing which supplements
to take or what the best way is to take the supplements they're
currently using.
So this article will show you when to take some of the top
supplements and how to get the most out of them.
Creatine, glutamine, and protein are 3 of the top supplements
for gaining lean muscle and strength. But what are the best
times to take these proven supplements?
Here's what I've found personally works best for me as well as
tracking clients progress using these 3 supplements (which, by
the way, are about the only 3 I recommend to clients, other than
protein/meal replacements, EFA's and a good multi-vitamin).
There's a lot of conflicting research that shows creatine and
glutamine may compete directly with one another for cell
transport and absorption.
That's because both creatine and glutamine use the same
transport method (sodium) to be absorbed by the body, so there's
a chance that one will get absorbed more than the other.
Even though there are different theories as to whether this is
true or not, here's my thought: By-pass the entire problem by
just splitting up the timing a little bit.
Here are the best times to take these 3 proven supplements:
-------- Creatine --------
Best taken 1/2 hour or so BEFORE a workout and again RIGHT after
a workout.
What I do is take a creatine/juice/protein drink about a half
hour before a workout and than another shake right after.
This "bracketing" technique helps set up an anabolic
(muscle-building) state for your muscles and helps prevent
muscle breakdown from a workout (catabolism).
Other than these 2 opportune times, you can add another creatine
serving or two any time throughout the day.
I usually recommend 25 to 30 grams of creatine on a loading
phase and 10-20 grams a day on a maintenance phase.
--------- Glutamine ---------
Definitely take glutamine right before bed.
This is where the overwhelming research shows the value of
glutamine raising Growth Hormone levels significantly by taking
5 grams before bed.
Also, another great
time is upon waking, when your muscles have
been without significant nutrition for up to 6-8 hours.
Another good time for glutamine is about a half hour or hour
after working out.
This helps in the recovery/recuperation process from demanding
workouts.
So, creatine definitely before and after your workout and
glutamine right before bed and right upon waking.
------- Protein -------
The best times to take ANY protein drink or protein supplements
are as follows.
I've listed them in order of importance, so based upon your
affordability, start at the top of the list and work down.
1. Most important time---right after a workout.
Your muscles are like a sponge and need instant nutrition for
muscle recovery and growth.
2. Right before bed.
You're about to sleep for 6 to 8 hours. That's a long time
without protein.
Could you imagine going throughout your day (when awake) not
eating 6 to 8 hours?
Right before bed is important.
3. Right upon waking.
Same thing, you've just gone 6 to 8 hours without proper
nutrition. Your body needs protein quick.
4. Half hour before a workout.
This sets up the "anabolic window" before your workout and
provides your muscles with adequate nutrition so that the
effects of weight training (weight training breaks down
muscle--called catabolic)are not as severe.
These are the best times for protein. It can be regular whole
food or protein supplements, again, based on your affordability.
Protein supplements may be better than whole food in these times
because its digested quicker. But start at the top and work down.
If you can afford 4 servings, you'll really notice the
difference in muscle gains and fat loss.
I hope this article helped shed some light on when to take the 3
most important supplements for gaining mass and strength:
Protein, creatine, and glutamine.
About the author:
To learn more about which muscle building supplements are best
to build muscle and increase strength, check out my Simple
Steps To Get Huge And Shredded workout program
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| Nutrition.gov Homepage |
| US federal guide offering access to all government web sites with reliable and accurate information on nutrition and dietary guidance. |
| www.nutrition.gov |
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| American Society for Nutrition |
| Publication from the American Academy of Nutritional Sciences. Includes past and current issues online with subscription information. |
| www.nutrition.org |
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| Food and Nutrition Information Center Home Page: |
| Has dietary supplements, guidelines, food guide pyramid, child care nutrition, food safety, and topics from AZ. |
| fnic.nal.usda.gov |
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| British Nutrition Foundation |
| Promotes the nutritional wellbeing of society through the impartial interpretation and effective dissemination of scientifically based nutritional knowledge ... |
| www.nutrition.org.uk |
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| NutritionData's Nutrition Facts Calorie Counter |
| Nutrition facts calorie counter and calculator promotes healthy eating by telling you, in simple terms, what is good and bad about the foods you eat. |
| www.nutritiondata.com |
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| Nutrition Explorations: The Fun and Easy Way to Teach and Learn ... |
| Nutrition Explorations provides nutrition education information and resources for teachers, school foodservice professionals, parents, families and kids. |
| www.nutritionexplorations.org |
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| About Nutrition - Nutrition, Diets, and Vitamin Supplements Help |
| Guide to nutrition information with vitamin and mineral index, news updates, free e-mail newsletter, chat room, discussion forums, and recipe boards. |
| nutrition.about.com |
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| MyPyramid.gov - United States Department of Agriculture - Home |
| The Center for Nutrition Policy and Promotion created the food pyramid guidance system. Find updated information about daily food recommendations, ... |
| www.mypyramid.gov |
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| American Dietetic Association |
| Nutrition information, resources, and access to Registered Dietitians provided by ADA and the National Center for Nutrition and Dietetics. |
| www.eatright.org |
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| MedlinePlus: Nutrition |
| (Center for Nutrition Policy and Promotion) - Links to PDF; Whole Grains: High in Nutrition and Fiber, yet Low in Fat (Mayo Foundation for Medical Education ... |
| www.nlm.nih.gov |
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| Dole 5 A Day - We make 5 A Day fun! |
| Learn the importance of eating five servings of fruits and vegetables every day. Includes recipes for kids to try. |
| www.dole5aday.com |
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| Nutrition - Wikipedia, the free encyclopedia |
| An encyclopedia article on nutrition, including sections on history, health, food processing, longevity, lifetstyle, policy, holistic approaches, ... |
| en.wikipedia.org |
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| Nutrition Cafe |
| Be a Nutrition Sleuth, play the Grab-a-Grape game or build a meal in the Have-a-Bite Cafe. [Optional Flash version] |
| exhibits.pacsci.org |
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| ScienceDaily: Health & Medicine -- Nutrition News |
| Answers to questions about nutrition, body weight, herbal and nutritional supplements, and the role of diet in improving and maintaining your health. |
| www.sciencedaily.com |
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| Nutrition Source, Harvard School of Public Health |
| Harvard School of Public Health and Nutrition Research covers latest information on fiber, fats, calcium, carbohydrates, eggs, nutritional pyramids, ... |
| www.hsph.harvard.edu |
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| Welcome to Nutrition Australia |
| Non-profit, independent body promoting the health and well-being of all Australians. Includes nutrition news and health facts. |
| www.nutritionaustralia.org |
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| WHO | Nutrition |
| Nutrition is an input to and foundation for health and development. ... Better nutrition means stronger immune systems, less illness and better health. ... |
| www.who.int |
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| Center for Science in the Public Interest |
| Since 1971, the Center for Science in the Public Interest has been a strong advocate for nutrition and health, food safety, alcohol policy, ... |
| www.cspinet.org |
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| American Journal of Clinical Nutrition |
| Publication with nutrition topics, health news, FDA regulations, and legislative events. |
| www.ajcn.org |
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| BBC - Health - Healthy living - Nutrition |
| Offers a wealth of health and nutrition information including recipes, weight calculators, diet tips and nutrition advice. |
| www.bbc.co.uk |
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