Below I’ll lay out my weightlifting supplement plan, which is based in large part of the research of Dr. John Hussman (www.Hussmanfitness.com) as well as several other sources.
Links go directly to the product at TrueNutrition.com. They have by far the best tasting protein mixes in my experience and according to several weightlifting forums. Search their forum for flavor ideas. Of those I’ve had, Premium Strawberries ‘n’ Cream is delicious.
Pre-Workout:
Small cup of coffee (caffeinated, no sugar);
Creatine Monohydrate, mixed with Apple Juice (cloudy juice is best)
Post-Workout:
Whey Protein; minimum 10g, 100 calories
I use two mixes from TrueNutrition.com:
1) DC’s Protein Formula
2) Team Skip Formula
TrueNutrition mixes easily with water or milk simply using a spoon, and they have awesome flavors. My favorite is Premium Strawberries-n-Cream.
Leucine (free-form, L-Leucine)
I use 4:1:1 ratio recommended by Hussman
Glutamine (free-form)
Other:
Omega 3 Fish Oil
Note: As a mixer for mixing any of above powders with water, can use Crystal Light (Raspberry), or Gatorade mix.
Source: http://www.hussmanfitness.com/html/TLEnergySystems.html
Summary: Training your four energy systems
Workouts [need to do a mix of below in order to train all systems]:
CP System: Short wind sprints and low-volume high-weight sets (4-7 reps)
Anaerobic System: Extended wind sprints and mid-range resistance training (8-12 reps) [primary muscle-building system]
Aerobic System: Sustained aerobic activity (20-40 minutes)
Fat Burning: Glycogen-depleting exercises (all of the above)
Supplements:
CP System: Creatine monohydrate mixed with small amount of apple juice
Anaerobic System: Post-exercise protein (whey, leucine, HMB), glutamine, vitamin C
Aerobic System: Post-exercise carbohydrate (45-60 minutes after)
Fat Burning: Pre-exercise coffee (caffeinated, no sugar), restrict breads, sugars and other high-glycemic carbohydrates except possibly in the post-exercise meal. Avoid dangerous supplements containing ephedra or “ma huang.”
http://www.hussmanfitness.com/html/TFPostProtein.html
Remember, high-intensity exercise is a form of stress, and stress raises the level of a hormone called cortisol which triggers muscle breakdown. Even about 40 calories of whey protein (or 1-2 grams of free-form leucine) is evidently enough to trigger new protein synthesis. This is useful after both weight training and cardio workouts. After weight workouts, you might also combine that protein intake with a few grams of carbohydrate (even the amount in a serving of Betagen or an ounce of apple juice). This can shut down cortisol without significantly impairing your fat-loss progress. If you’re after fat loss too, you should still wait about 45 minutes before having a more complete meal. But the research is increasingly clear that a little bit of protein-rich nutrition – less than 100 calories – can be very effective after workouts.
Also:
http://fitness.mercola.com/sites/fitness/archive/2011/05/11/whey-protein-shown-superior-to-other-milk-proteins-for-building-muscle.aspx
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