Supplement Advice? What to combine?

[CMonkey]

When I started taking BCAA's my recovery improved greatly. I wasn't sore for near as long as before. Try to find one that is flavored or mix them with something, cuz they taste awful, kinda like chewing aspirin.

You would still use the whey after a workout, then an hour later have your post workout meal. At bedtime have the casein.

From what I have read on ZMA is that it will help you get a more restful sleep, also I have heard that you have some really funky dreams.

[iTh3 Riddler]

When I started taking BCAA's my recovery improved greatly. I wasn't sore for near as long as before. Try to find one that is flavored or mix them with something, cuz they taste awful, kinda like chewing aspirin.

You would still use the whey after a workout, then an hour later have your post workout meal. At bedtime have the casein.

From what I have read on ZMA is that it will help you get a more restful sleep, also I have heard that you have some really funky dreams.

So so far my supplements to get include whey protein, casein protein, creatine (already ordered), and bcaa. What multi-vitamins do you suggest? Do you think Multi Pro 32X is any good for a good cheap multivitamin compared to animal pak? From reviews the Multi Pro 32x seems to be alright

Also what do you think of glutamine?

[CJG560]

I throw L-glutamine powder into all my shakes and also take it with water upon wake and before bed. I take a fair amount of supplements so it is kind of hard to tell exactly how effective L-glutamine is solo. I have run times both with and without it and feel better overall when I take it (plus it is pretty cheap).

As for your multivitamins I was always under the assumption that any general vitamin would due. I take the ones they sell at Costco. They are relatively cheap and you get thousands in the bottle.

[NMacFar]

I throw L-glutamine powder into all my shakes and also take it with water upon wake and before bed. I take a fair amount of supplements so it is kind of hard to tell exactly how effective L-glutamine is solo. I have run times both with and without it and feel better overall when I take it (plus it is pretty cheap).

As for your multivitamins I was always under the assumption that any general vitamin would due. I take the ones they sell at Costco. They are relatively cheap and you get thousands in the bottle.

The only problem with these vitamins from Costco and other places like grocery stores is that they lack they correct amounts of ingredients you will need if you are doing any intense workouts. Don't get me wrong, anything is better than nothing, but, for ex. you should look in to Animal Pak or GNC's Vitapak. Go to your local vitamin store and i'm sure they will help you out!

[CJG560]

The only problem with these vitamins from Costco and other places like grocery stores is that they lack they correct amounts of ingredients you will need if you are doing any intense workouts. Don't get me wrong, anything is better than nothing, but, for ex. you should look in to Animal Pak or GNC's Vitapak. Go to your local vitamin store and i'm sure they will help you out!

Good point, I always assumed that if “X” is the RDA amount for a vitamin and you take 2-3 times “X” (or more) that you were covered. I thought most of the vitamins are water soluble and you pee out any you don't need so there was no harm in overdoing the RDA a little.

I also have always questioned the vitamin pack method. I assume you take one pack a day? I always envisioned, you pop the pack at 7am, your body digests and uses whatever vitamins it needs at that point. Time passes it is now 8pm your body has long since eliminated the excess vitamins from your system that it didn’t use at 7AM or shortly there after and you worked out (intensively) in the interim. So you will be vitamin deficient at that point or does your body store the vitamins somewhere for use later?

I take my “once-a-day” vitamin twice a day, once in the morning and once late afternoon, I get well over the RDA amounts. I may be doing it terribly wrong and I have no idea where I got the idea that the vitamins are water soluble so that may be wrong. Just throwing it out there so I can improve my own supplement routine if I can.

[NMacFar]

I know a few guys at the gym who will double/triple Centrum Performance (found in grocery stores) and they swear by it. Maybe one in the morning and one with your Pre Workout shake. I guess it would be worth a shot, but I swear by the GNC Vitpak.