Timing your supplements (optional)
If you want to maximize both muscle gain and fat loss, it helps to get your insulin and cortisol under control. The following schedule is optional, not essential. But if you're the kind of person who wants everything exact, here's my advice on timing your supplements (obviously, this schedule assumes that your insulin regulation is not impaired by diabetes, in which case you should follow the routine prescribed by your physician). I mention some supplements below. Most everything you want to know about them is in the Supplements section further down on this page.
In the morning: Take 500-1000 mg of Vitamin C. Objective: Shut down cortisol levels without triggering significant insulin release.
Immediately after workouts: If you're using glutamine, L-Leucine, or supplements containing Leucine metabolites such as HMB, these should be taken immediately after your workout. And take another 500-1000 mg of Vitamin C. If you smell ammonia (basically nitrogen, and a signal that your cortisol levels are high enough to trigger protein breakdown), you should take a protein and carbohydrate containing supplement immediately. In general, however, the most appropriate protein to take immediately is simply a gram of L-Leucine (I use the Source Naturals brand available through
www.iherb.com ). Objective: Shut down cortisol if necessary, and take protein-building supplements when they are most readily taken up by muscle.
About 60 minutes after workouts: Drink a supplement shake or other quickly digested supplement containing both protein and simple carbohydrates. If you're having a solid meal, this is the one meal that should definitely contain at least some higher glycemic carbohydrates. Any supplements containing high-glycemic carbohydrates (such as Phosphagen HP or RiboForce) should be taken within 60 minutes of weight-training. Objective: Shut down cortisol hard, spike insulin after weight training, and trigger muscle synthesis.
In every meal except the post-workout meal, consume protein and low-glycemic carbohydrates, particularly if your main goal is fat loss. Use vegetables or low-calorie fruits to provide fiber and satisfy hunger. Drink water frequently to support metabolism. Objective: maintain a stable nutrient stream, keeping both insulin and cortisol in check.
As the last ration of the night before you go to sleep, have 500-1000 mg of Vitamin C, a small serving of cottage cheese (slowly digested and high in glutamine content to reduce cortisol levels), and a green apple or pear (both very low glycemic), and a supplement containing glutamine. Objective: Reduce cortisol, provide a slowly digested nutrient flow without elevating insulin.