Supplements Before and After (Muscle & Fitness article)

http://findarticles.com/p/articles/m...7/ai_n16598136
Before and after: to maximize muscle gains, the best time to take
supplements is before and right after your workout. Here's how to get
the biggest bang from your gym efforts
Muscle & Fitness, July, 2006 by Dwayne Jackson, Jim Stoppani

Summary:

30-60 min before workout:
3-5g arginine
5g glutamine

0-30 min before workout:
20g whey protein
40g slow carbs (eg: whole fruit, whole grains)
3-5g creatine

0 min after workout:
5-10g leucine
5g glutamine

30-60 min after workout:
40g whey protein
40-80g fast carbs (eg: white bread, table sugar)
3-5g creatine



How would you improve on these recommendations? The article above is
pretty recent, so I'm hoping the info is up-to-date. Is it? I understand
all these things are controversial. I would still appreciate any
comments or opinions on the article.

TIA

Bob

"Bob Arnold" <bob@spamme.com> schreef:

> 0-30 min before workout:
> 20g whey protein
> 40g slow carbs

You mean complexed, long chain?

Seems like a bad idea prior to a workout. Several hours is a much better
option.

> eg: whole fruit,

What is whole fruit?

> whole grains)

Whole grains dont contain that much carbs. Fibers, sure.

I think pasta is a better option. Several hours before a workout.

20 min. before a workout i always drink a liter of fruit juice. Something
like 50% orange, 50% peach.
Followed by 2-3 generic "Red Bulls" during the workout. Sometimes 4. With
the fourth on the end.

> 3-5g creatine

> 0 min after workout:
> 5-10g leucine
> 5g glutamine

> 30-60 min after workout:
> 40g whey protein
> 40-80g fast carbs (eg: white bread..., table sugar)

Same category?

Sugar and bread? Hmmm...

--
Pete, the ONE who is actually VERY close to being NEW & IMPROVED !!!

"Take your own advice: killfile. I took your advice on that subject BTW.
Your turn dude" -- Will Brink

Bob Arnold wrote:
>
> How would you improve on these recommendations?

1--take all the food supplements and throw them in the trash.

2--go buy some steaks.

On Dec 30, 8:03 am, "The Old Pete" <phouts...@wanadoo.nl> wrote:

> > eg: whole fruit,What is 'whole' fruit?

How about an apple, a pear, an orange, a banana? ... as in not canned
in syrup, not juice?
You know 'whole' as in complete:
http://dictionary.reference.com/browse/whole

> Whole grains dont contain that much carbs. Fibers, sure.

Yes they do .. example of more common 'whole grains' (note only 1/4 of
a cup):
1/4 cup steel cut oats = 29grams carbs/5grams fiber
1/4 cup rolled oats = 13grams carbs/2grams fiber
http://www.wholefoodsmarket.com/prod...ain_facts.html


> I think pasta is a better option. Several hours before a workout.

Pasta is considered a 'whole grain' as its commonly made from duram
semolina:
2oz serving = 44grams crabs/2grams fiber
or 'whole wheat', 2oz serving = 39grams carbs/5grams fiber
http://www.wholefoodsmarket.com/prod...sta_guide.html


> 20 min. before a workout i always drink a liter of fruit juice. Something
> like 50% orange, 50% peach.
> Followed by 2-3 generic "Red Bulls" during the workout. Sometimes 4. With
> the fourth on the end.

Random estimating here: 1 cup orange juice = 20 grams sugar, 1 cup
peach juice = 33 grams sugar, and
regular Red Bull drinks = 1 can/27grams sugar
So if 4 grams of sugar equals 1 teaspoon ... so you are consuming well
over 20 teaspoons of sugar ..
hmm that cant be very healthy ...


joanne

On Dec 30, 9:42 am, "kcmunch...@gmail.com" <kcmunch...@gmail.com>
wrote:
> Bob Arnold wrote:
> > How would you improve on these recommendations?
> 1--take all the food supplements and throw them in the trash.

Shows you know nothing about supplementation ..'in addition to' a good
solid diet.
Supplementing can play an important part in ones health/fitness *if*
you know what to take/when to take it.

> 2--go buy some steaks.

3 -- have a coronary ..

Take a typical 3 oz t-bone steak *with fat trimmed off* has 210
calories/20 grams protein/14 grams fat (of which about 5 grams are
saturated fats) and that includes 51mg cholesterol (and btw 3oz is
pretty small and not typical).
Recommended daily allowance of cholesterol from foods: 200mg/dl or
lower
Overconsuming red meat (this is not a vegetarian stance here, I like an
occasional steak too) is associated not only with coronary heart
disease, but also to breast cancer, colon/bowel cancers, colitis, and
rheumatoid arthritis (causes inflammation in the body) for just a few
reasons to limit eating red meat. Protein variety is a better choice.


joanne

On Sat, 30 Dec 2006, joanne wrote:

> On Dec 30, 8:03 am, "The Old Pete" <phouts...@wanadoo.nl> wrote:
>
>> I think pasta is a better option. Several hours before a workout.
>
> Pasta is considered a 'whole grain' as its commonly made from duram
> semolina:
> 2oz serving = 44grams crabs/2grams fiber
> or 'whole wheat', 2oz serving = 39grams carbs/5grams fiber
> http://www.wholefoodsmarket.com/prod...sta_guide.html

Surely only the wholewheat (aka wholemeal over here) one is wholegrain?
Normal pasta is no more wholegrain than white bread.

tom

--
Don't ask me man, i didn't do it.

On Fri, 29 Dec 2006, Bob Arnold wrote:

> http://findarticles.com/p/articles/m...7/ai_n16598136
> Before and after: to maximize muscle gains, the best time to take
> supplements is before and right after your workout. Here's how to get
> the biggest bang from your gym efforts
> Muscle & Fitness, July, 2006 by Dwayne Jackson, Jim Stoppani
>
> Summary:
>
> 30-60 min before workout:
> 3-5g arginine
> 5g glutamine
>
> 0-30 min before workout:
> 20g whey protein
> 40g slow carbs (eg: whole fruit, whole grains)
> 3-5g creatine
>
> 0 min after workout:
> 5-10g leucine
> 5g glutamine
>
> 30-60 min after workout:
> 40g whey protein
> 40-80g fast carbs (eg: white bread, table sugar)
> 3-5g creatine
>
>
>
> How would you improve on these recommendations?

Seems a bit over-complicated. Specifically:

- The arginine stuff is bunk.
- The glutamine stuff is questionable.
- The slow carbs are too late; either take starch an hour or two before or
sugar and/or maltodextin during the workout.
- Pre-workout whey is good, and something you don't see enough.
- There's no reason to delay the post-workout whey.

tom

--
Don't ask me man, i didn't do it.