Post Workout Protein 

In a study from the Journal of Applied Physiology, Marine recruits in basic training took either a high-carb supplement, a high-protein supplement, or no supplement at all immediately after their workouts.  After 2 months of rigorous training those taking a protein supplement had 30% fewer injuries and infections, 40% fewer muscle and joint problems, and were 80% less likely to develop heat exhaustion than the men in the other two groups.

Utilize a fast digesting blend of whey proteins that will provide all the amino acids necessary for growth and repair.  Remember this is the most crucial window of opportunity for growth.  Don' cheat yourself after all of your hard work in the gym.

Post Workout Protein Supplementation Chart

Nitric Oxide

Nitric oxide is a key molecule manufactured by the body when the amino acid L-Arginine is converted to L-Citruline through an enzyme group known as Nitric Oxide Synthase (NOS).  Nitric oxide is of key interest to bodybuilders because it causes vasodilation (an expansion of the internal diameter of blood vessels).

This vasodilation can lead to increased blood flow, oxygen transport, and delivery of nutrients to skeletal muscle, along with a reduction in blood pressure.  NO2 has also been shown to reduce inflammation.

An amino acid compound called arginine alpha-ketogluterate (A-AKG) and arginine-ketoisocaroate (A-KIC) can boost short term Nitric Oxide levels.  Common benefits to strength athletes include increased strength and stamina, an extended muscle pump, and accelerated muscle growth and recovery.

How Much Creatine Do I Need and When?

Creatine monohydrate has poor solubility in water, therefore it is not easily absorbed in the intestinal tract.  Studies have reported that only about 30%-40% of the creatine monohydrate taken orally is actually absorbed by the body.  Additional studies have shown that creatine taken with simple carbohydrates (such as dextrose) is more effective than creatine alone because the dextrose elevates insulin levels.  It is recommended that one serving be taken 30-60 minutes prior to workout, and another serving at bedtime.

Creatine Loading - Days 1-5, take one teaspoon (5 grams) 4-6 times daily mixed in your favorite juice or water.

Creatine Maintenance - Day 6 and beyond, take one teaspoon (5 grams) 2-4 times daily mixed in you favorite juice or water.

Be sure to increase your daily water intake when taking creatine.  The muscle cells need water for growth, and if not enough water is available dehydration can be triggered.

Creatine-Monohydrate 

When muscles are used to lift a weight, run, or perform any type of work, adenosine triphosphate (ATP) is rapidly broken down into adenosine diphosphate (ADP) and energy is released. The amount of ATP stored in the muscle will only fuel a maximum effort such as lifting a weight for 10-15 seconds. After that the muscle must rely on creatine phosphate to restock its supply of ATP.  Creatine, a naturally occuring metabolite found in red muscle tissue, combines with phosphorous to create creatine phosphate.  Increasing the availability of creatine (so it can combine to create creatine phosphate) helps increase the rate that the body can supply ATP.