Printable View
hey, i need some help on some supplement dosages. ive heard that on the container they usually tell you to take less than is really effective for health reasons.
how much should i take a day for things like this and others if you want to throw them in too.
arginine-
glutamine-
creatine-
zma-
vitamin c-
caffiene-
ephedra-
and any others. gracias.
i don think many people come in this forum
dont take arginine and caffeine/ephedrine togethor, there processes contradict eachother.Quote:
Originally Posted by latino_athlete
but here ya go.
arginine- 9g ED
glutamine- 10 g upon waking 10g before lift
creatine- 5g before workout
zma- zinc-30mg magnesium-450mg taken before 30-60min before sleep
vitamin c- 90mg daily
caffiene- 200mg split into 3 doseages
ephedra- 20mg splut into 3 doseages
anyone else care to comment on these?
If you're getting enough bio-available protein, ditch the free form amino acids except creatine. Ditch the ZMA and buy zinc and magnesuim speperately.Quote:
Originally Posted by latino_athlete
Creatine 5-10grams /day
Zinc 50-100mg /day
Magnesium 500mg /day
Vitamin C 2000-5000mg /day
caffeine as needed
ephedra as needed
A word on ephedrine: You can go as high as 120 mg of actual ephedrine, but you can start of like that or you'll die. I usaully take 50 mg twice, and then another 25 later on. So i'm pushing the envelope by 5 mg, but whatever. However, I have been using ephedrine for over six years, so i know what i can handle and what i'm doing.