taurine, glutamine, creatine ( monohydrate ), casein and zma
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Hey fellas, can you explain the useage of taurine? can it be used on a cut as i've just started mine and have been giving a bag of taurine but unsure about it.
L glutamine, i understand is the amino acid lost from stress of training? and is important for aiding recovery? ( plase don't mock if im totally wrong ) i am aiming to have around 5g with my pre-workout protein shake 45 minutes before training and another 5g 10-30 minutes after training, i am thinking of adding another 5g to my shake before bed, is this a good idea to add to a casein shake? if so shall i do it as well as the other 2 serving of swap it maybe instead of pre workout?
can i use creatine monohydrate at maybe 10mg a day on training days 5mg on off days while cutting or will i look puffy?
casein im using 1/2 a scoop of casein in my post workout shake as i may not be getting protein for a while after.. i understand casein is a low release protein, so i use 1 scoop mixed with water before bed, will this make my retaine more muscle on my cut or is it pointless and a waste of money?
Last question ( im sure you'll be glad to hear ) zma, im taking zma before i go to sleep, will this help keep muscle, and boost test levels on a cut or should i ust use it for health benifits?
thank you, Joe
L glutamine, i understand is the amino acid lost from stress of training? and is important for aiding recovery? ( plase don't mock if im totally wrong ) i am aiming to have around 5g with my pre-workout protein shake 45 minutes before training and another 5g 10-30 minutes after training, i am thinking of adding another 5g to my shake before bed, is this a good idea to add to a casein shake? if so shall i do it as well as the other 2 serving of swap it maybe instead of pre workout?
can i use creatine monohydrate at maybe 10mg a day on training days 5mg on off days while cutting or will i look puffy?
casein im using 1/2 a scoop of casein in my post workout shake as i may not be getting protein for a while after.. i understand casein is a low release protein, so i use 1 scoop mixed with water before bed, will this make my retaine more muscle on my cut or is it pointless and a waste of money?
Last question ( im sure you'll be glad to hear ) zma, im taking zma before i go to sleep, will this help keep muscle, and boost test levels on a cut or should i ust use it for health benifits?
thank you, Joe
By joe james – 4 months ago
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NOTSAVEDYET
There are some suggestive studies that show potential benefits to muscle performance and heart function with taurine supplementation but these studies are far from conclusive.
Glutamine may help with immunity and hydration but no study has ever shown that glutamine improves recovery, performance or gains in muscle mass or strength, so I think it is somewhat over-rated. You can take it as you describe and it may have a small effect on improving hydration if taken before training and possibly a tiny effect on growth hormone if taken before bed but again, it doesn't seem to help build muscle.
Creatine monohydrate doesn't make you puffy. This is a myth propagated by companies who sell newer forms of creatine. I've talked to the world's most renown creatine researchers and they've all agreed that creatine doesn't cause any of this 'bloating' or 'cramping' that is alleged. In fact creatine has a perfect safety record as a supplement and it's been out for over 15 years now! ...and yes, 10g on training days and 5g on non-training days is a good dosing schedule (do a loading phase if you want quicker results).
Casein before bed probably has some small advantages. Recently the research has gotten a little more solid for casein and muscle growth. It may be beneficial to take before bed but there hasn't been a proper study comparing it to another protein when taken before bed but it is almost certainly better than not having protein at this time.
If your diet is not already moderate to high in zinc, it could well increase your testosterone levels and improve the function of your hormonal axis. It will also help support overall health and vitality
Nutritionist and Supplement Specialist