Next Level Nutrition: How To Supercharge Muscle Growth With Workout Nutrition

Lifting hard isn't good enough. Cliff Wilson shows you how to maximize your muscle building with proper pre and post-workout nutrition and supplementation.

Workout NutritionIf you ask most bodybuilders to write down their daily diet and supplement regimen you will most likely get a detailed account of when every gram of protein is eaten and when every supplement is taken. Most serious lifters are meticulous about precisely timing every nutrient to make sure that their body will not have to go a second without the nutrients it needs. Some even wake up in the middle of the night to have a protein shake.

However, most bodybuilders tend to ignore the most important times to take in protein, which are before, during, and after a workout. Not only are these the best times to take in protein, but these are also the ideal times to take in many of the other vital nutrients and supplements that your body requires to build muscle.

During training, your body is primed to soak up anything that is in your bloodstream like a sponge. When certain nutrients are taken at specific times they can have an amazing impact on hormone levels. For a natural bodybuilder, precisely timing workout nutrition will help build more muscle and cut more fat than you ever thought possible.

The best method to ingest workout nutrition is to do it in three different protein shake mixtures. One about ten minutes before training, the second sipped on during training, and the third consumed immediately after training. Nearly every time one of my clients or I train, someone asks “Dude, what’s in those shakes you’re always drinking?” I know that they are hoping I will tell them about a secret new supplement that adds 20lbs. of muscle in a month.

I love to watch disappointed looks wash over their faces as I explain to them exactly what is in each shake. They don’t realize the effects that these “super shakes” can have on muscle growth, and I do not wish launch into an overly wordy lecture in the middle of my workout to convince them how important these shakes are. Here is what you will want to put into your workout shakes.

Carbohydrates

This is the first ingredient you will want to put into your shakes. I know that many of you are already panicking because I did not list protein as the #1 ingredient. Don’t worry… Protein will be included, but I want to emphasize that the carbs in these shakes are every bit as important as the protein.

To understand the importance of the carbs in these shakes, you must first know how your body uses different forms of energy during a set. To lift a weight your body first requires energy. Adenosine Triphosphate, or ATP, is the only source of energy that can drive your muscles to contract. Unfortunately, your muscle only stores enough ATP to support muscle contraction for a few seconds, therefore it must be replaced.

If it is not replaced muscle contraction will stop, meaning your set is over. Luckily your body replaces your ATP stores by breaking down creatine phosphate (CP). This releases energy for fast replenishment of ATP. Your muscle stores enough CP for about 8-12 seconds of maximal effort. When CP stores run out our body switches to glycolysis.

This is when your body uses stored glycogen (carbohydrate stored within the muscle) and blood sugar to replace ATP stores. Your body repeats this process for every single set that you perform in the gym. Carbs come into play during glycolysis. In between sets, muscle cells use the glycolytic pathway to restore ATP. You can preserve muscle glycogen and stay strong throughout your workout by having carbs before and during your training.

Workout Nutrition

How much of a difference can this make, you ask? Well, you can prevent muscle glycogen decline by 50%. You may be wondering, “How does this help me get big? “ Preventing glycogen decline allows you to train with maximum intensity throughout your entire workout. In other words you don’t tire as your workout progresses, your weights go up, and you get a better pump.

Carbohydrates are sounding better and better by the minute. Carbs are also useful post workout for this very same reason. If you can restock your glycogen levels immediately after your workout you are setting yourself up for a better workout tomorrow. This is especially important when on a calorie restricted diet.

Besides giving you energy to keep intensity at a high level during your training, carbohydrates also affect your hormones, most notably, insulin. People who tout low carb diets are quick to tell you about the evils of insulin. Granted, chronically high insulin levels can lead to decreased fatty acid breakdown and, of course, fat gain. You simply need to know how and when to raise your insulin levels to use it to your advantage.

Insulin increases protein synthesis and muscle building, which we know are very good things. One way it does this is by increasing transportation of amino acids from your blood stream to your muscles. Your body is in a very unique state during and immediately after resistance exercise. Immediately after a heavy set, blood flow to working muscles can increase by up to 15-20 times normal levels. So, increasing insulin levels will immediately shuttle any nutrients that are in your blood stream to the muscle being worked. Lastly, insulin will keep cortisol levels lower.

Insulin and cortisol have opposite effects on your body. Insulin is a storing hormone; cortisol is a hormone that breaks down muscle tissue. Not good. Since cortisol and insulin are opposing hormones, when one is high the other is kept at lower levels. This is how you can consume high levels of carbs everyday without gaining any fat.

Workout NutritionMost of my clients gasp when I tell them how many carbs will be in their diet. They always think they will get fat. In fact, many of my clients can take in nearly as many carbs during contest dieting as they had during their offseason simply, by moving the majority of daily carbs to their workout shakes.

The question becomes which type of carbohydrate should you have to enhance these effects.  You’ll want carbs that are high on the glycemic index since these will spike blood sugar quickly, therefore, spiking insulin levels. The best kinds are dextrose and maltodextrin. The amount of carbs that you add to your shakes varies greatly depending on goals and individual body type. Between 20-60 grams per shake would be a good place to start.

Protein

The next ingredient is, of course, protein. Protein should be added to these shakes since amino acids are the building blocks of muscle. Protein is made up of different amino acids. As previously discussed, insulin increases amino acid transport and absorption to working muscles. It makes sense that this cannot happen if there are no amino acids in your blood stream to store when insulin is being released. This is why you will want protein in your shakes before and during training.

Protein becomes especially important after your workout. After training your muscles are in a catabolic state, which means muscle is being broken down. Your main goal is to switch from a catabolic state to an anabolic state, which means muscle is being built. The period immediately after training is commonly called the anabolic window. This is because after training your muscles are very sensitive to nutrients for approximately 2 hours.

When a protein/carb mixture is taken immediately after training protein synthesis can increase up to 300 percent. If you wait until 3 hours after your workout to drink the same protein/carb mixture, protein synthesis will only increase 12 percent. YIKES! That shows you how crucial timing is in your diet. You will build 25 times more muscle if you have your shake immediately after a workout as opposed to 3 hours later.

Since timing is so important, we want a form of protein that digests rapidly, just like we wanted a quick digesting carbohydrate. Whey protein works best since it gets to your blood stream faster than any other protein. As with carbs, the amount of protein that you add to each shake will vary depending on many factors. Start within a range of 15-30 grams.

Creatine

Creatine Monohydrate may be the most popular bodybuilding supplement on the market. We already discussed how creatine phosphate is broken down during training and used for immediate energy. Supplementing with creatine will ensure that creatine levels will remain high. This will allow you to lift heavier weight for more reps. Of course; this is a good thing and can lead to significant growth over time.

Since the high glycemic carbs within the shakes will raise insulin levels, the creatine in your bloodstream will be transported into your muscle tissue along with the amino acids that you have ingested. Therefore, the effects of creatine become enhanced when added to a protein/carb mixture. By adding creatine to your workout shakes, instead of taking it at other times during the day, you will get the best bang for your buck.

There are many forms of creatine on the market but creatine monohydrate is not only the most cost effective but it has also been proven to be more effective than other form of creatine. Start with 5-10 grams of creatine monohydrate in both your pre-training and post-training shakes.

Glutamine

Glutamine has been a staple in bodybuilder's supplement arsenals for years, and for good reason. Glutamine is the most abundant amino acid in the body comprising about 50% of the free amino acids in the blood and muscle. Glutamine is considered a conditionally essential amino acid, meaning your body can create its own glutamine from other amino acids. However, during times of stress, such as training, your body cannot create adequate amounts and additional glutamine may need to be supplied through diet.

There are two main functions for glutamine within the body. The first function is to serve as a precursor in the synthesis of other amino acids, and the second is to be converted to glucose for energy. During training it is important to consume glutamine because it will slow muscle catabolism by preventing the breakdown of your body’s intramuscular stores of glutamine and BCAA’s.

Glutamine will also positively affect hormone levels during and after training. When added to a protein/carb mixture, glutamine will elicit a greater insulin response than with protein and carbs alone. This will help restock glycogen levels both within muscle tissue and in the liver.

As stated earlier, restocking glycogen levels post workout will help fuel an intense workout tomorrow. In addition to increasing insulin levels, glutamine also increases growth hormone levels when added to workout shakes. Some studies have even shown that glutamine may be able to up-regulate other anabolic hormones. The effective dosage for glutamine is between 2-5 grams added to each of your three workout shakes.  Start with the lower dosage and slowly work your way up.

Branched Chain Amino Acids - BCAAs

The last on the list, but perhaps the most important ingredient to add to your shakes is Branched Chain Amino Acids (BCAA’s). The three BCAA’s are leucine, isoleucine, and valine. It has long been known that supplementing with BCAA’s helps to mitigate muscle tissue breakdown during exercise. This is because unlike other amino acids, BCAA’s are metabolized in the muscle tissue rather than the liver and during exercise they are broken down and metabolized for quick energy.

Newer research is now showing that taking BCAA’s before, during, and after training can have a profound effect on your hormones as well. In a recent study, it was shown that when athletes were given BCAA’s prior to training, post workout testosterone levels remained elevated for several hours, whereas the control group noticed a significant drop in testosterone once training ceased.

The same study also noted that the BCAA group had higher insulin levels than the placebo group, and by now it should be clear how important insulin is during training. BCAA’s also appear to keep cortisol levels lower when taken during exercise, which further prevents muscle tissue breakdown.

It has also been shown that when combined with a calorie restricted diet, BCAA’s have the ability to reduce abdominal fat more than calorie restriction alone. Since BCAA’s have the unique ability to boost muscle building hormones and cut fat this make them ideal when preparing for a competition or just trying to lose a little body fat.

Additionally, some of the most exciting discoveries about BCAA’s, and in particular the amino acid leucine, have only come about within the last couple of years. Amino acids have long been known to be substrates for protein synthesis, but more recent studies suggest certain amino acids can actually influence gene expression. Leucine has been shown to directly increase protein synthesis through the mTOR pathway.

The mTOR is located within the cells and is responsible for detecting an excess of amino acids. Though this process is not entirely understood, mTOR pathway has been discovered to be extremely sensitive to the amino acid leucine. Recent tests have shown that when leucine is taken orally it interacts with the mechanism of mTOR, protein synthesis increases, and cell growth occurs. This is really exciting as leucine may be able to; in essence, flip on your muscle building switch.

Although this is fairly new research, leucine may prove to be one of the most powerful muscle building tools bodybuilders have at their disposal. Overall, BCAA’s and leucine will positively affect athletic performance, increase protein metabolism, and will decrease body fat. The recommended dosage for BCAA’s is between 2-5 grams added to each of your three workout shakes. Once again, start at the lower end and work your way up.

There you have it, no secret supplements or magic potions. These five ingredients, when taken together and timed correctly, will have a synergistic effect on muscle growth. Whether you are a competitive bodybuilder or a weight lifter who wishes to gain as much muscle as possible, adding proper workout nutrition to your training will be the key to push your muscle gains to the next level.

Most will settle to just have a protein shake after they finish training. If you truly desire to build a physique that stands out, you can and must do better. So train hard, keep the shakes coming in, and try not to laugh when you see someone drinking only whey protein after their workout.

  1. Brown, S.P., Miller, W.C, Eason, J.M., Exercise Physiology: Basis of Human Movement in Health and Disease, 2006, 89-91p., 176 p.
  2. Haff, G.G.,Llehmkuhl, M.J.., McCoy, L.B., Journal of Strength and Conditioning Research, 2003, 187-196 p.
  3. Haff, G.G., Koch, A.J., Potteiger, J.A., International Journal of Sport Nutrition and Exercise Metabolism, 2000, 326-339 p.
  4. Harris, R.S., Munson, P.L., Dicsfalusy, E., Vitamins and Hormones: Advances in Research and Applications, Volume 28, 1970, 66-67p.
  5. Levenhagen, D.K., Carr, C., Carlson, M.G., et al., Medicine and Science in Sports and Exercise, 2002, 828-837p.
  6. Levenhagen, D.K., Gresham, J.D., Carlson, M.G., et al., American Journal of Physiology, 2001, 982-993p.
  7. Matarese, L.E., Gottschlich, M.M., Contemporary Nutrition Support Practice: A Clinical Guide, 1998, 252p.
  8. Salomons, G.S., Wyss, M., Creatine and Creatine Kinase in Health and Disease, 2007, 260-266p.
  9. Driskell, J.A., Wolinsky, I., Energy-Yielding Macronutrients and Energy Metabolism in Sports Nutrition, 2000, 139-145p.
  10. Cynober, L.A., Metabolic and Therapeutic Aspects of Amino Acids in Clinical Nutrition, 2004, 124-128p.
  11. Greenwood, M., Kalman, D., Antonio,J., Nutritional Supplements in Sports and Exercise, 2008, 395-397p.
  12. Di Pasquale, M.G., Amino Acids and Proteins for the Athlete: The Anabolic Edge, 2008, 173-175p.
  13. Mine,Y., Miyashita, K., Shahidi, F., Nutrigenomics and Proteomics in Health and Disease: Food Factors and Gene Interactions, 2009, 116-118p.
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About The Author
Cliff found a passion for weight training and bodybuilding. Now a competitive bodybuilder himself, Cliff trains other bodybuilders through his training business Team Wilson.

127 Comments+ Post Comment

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Posted Tue, 04/07/2015 - 09:02
Wendy

Hi Cliff. I really enjoyed your article. I have a couple questions. First regarding protein, I have tried many different proteins and find that a lot of them I have problems digesting and end up looking bloated. Is this common? And how do I incorporate pre and during workout shakes which incorporates even more protein? Will the carbs help with that? Second regarding creatine, I've heard that also can cause bloating/water retention. My body digests slowly therefore I try to introduce new supps slowly. Do you have any advice regarding this?
Thank you

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Posted Tue, 12/02/2014 - 13:26
silver

i have no money for protein and bcaa,

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Posted Tue, 10/21/2014 - 01:47
Noemi

Hi I get so confused about carbs.. can you be specific about what carbs to take , eat. Are they in a supplement, can carbs be added to a shake? I guess I'm just not getting Carbs ... if I prepare a shake before, during and after... what is my carbs? Is it in creatine. I try to add a banana to my protien shake.. is that carbs, is it sufficient? It obviously is essential. I'm a female 125 lbs and can press 520 on the hammer pree but can't get carbs right.

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Posted Tue, 10/07/2014 - 08:51
Sam

Hello Mr. Wilson, I love this article and I believe it is one of the best supplements guide out there but I really can't afford all of these! How would you minimize the cost of supplements intake while still leaving a little bonus? Would you remove a shake? Would you remove one or two of those ingredients? Would you use a smaller amount of powder in your shakes?

Thank you:)

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Posted Sun, 04/20/2014 - 15:35
Max

Hi cliff!

Loved the article, just got my products and will begin tomorrow. Just wanted to know if I have to cycle? especially the creatine.. And how many days a week I can do this? And should I take the shakes on cardio days as well? Thanks

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Posted Sat, 02/22/2014 - 01:52
Babloo Kumar

What would be the best content in the mixture of a shake?
What amount of each supplements should I mix to get a best shake according to you?

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Posted Mon, 01/06/2014 - 00:58
anthony

This is a great article, but to save thwe orry of how you will get all the stuff know that most recommended whey protein powders have glutamine, BCAA's and creatine mon. They are lacking good carbs but that can be added as fruits and milk (because veggies would probably taste awful with sweet flavored protein powder. Im just saying this because I am too lazy to put this stuff altogether seperately. Just check the back of the protein powder ingredients. Walmarts even has decent protein powder. Again, great article thank you for sharing.

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Posted Sun, 11/17/2013 - 19:07
Tom

Cliff your information was extremely helpful. Thanks for sharing it with us... i just have two questions.

1. I was taking creatine monohydrate 100% creapure from a well known reputable company and i noticed the difference in power but i started to loose my hair on my scalp. It concerned me so i stop taking it. I did research and turns out that its one of its side effects. Is there any other alternative to it that wont have the same effects? And is it true that there is supplements out there that will make you loose your hair?

2. Fruit juice helps transport bcaa and glutamine faster right... I take all my supplements with milk. Is that a good idea? Will it have the same effect?

I thank you for your time.

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Posted Wed, 10/23/2013 - 01:18
gary

Waximaize, protein, creatine, arginine, glutamine, caffeine, multivitamin and food is all i have in my arsenal.

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Posted Tue, 10/15/2013 - 18:27
Travis Schmid

This is a wonderful article and everything seems legit. BUT....3 shakes packed with all these ingredients everyday? Seems like an overload and to pricey for my liking!! Very good information on each nutrient and how it effects the body though, nicely done. IPAIN and GAIN

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Posted Mon, 10/14/2013 - 03:55
Jack Allen

Hi Cliff
I'm concerned about starting to use all these supplements as have never used them before and i have some questions. Do any of these supplements have any negative affects on your body? because i heard that some supplements shrink you genitals. Are there any particular brands that you recommend? and How am i suppose to mix them?

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Posted Fri, 08/09/2013 - 13:39
sean

I have heard that GLUTAMINE has no effect and is taken up in small bowel and not used
at all, this is new research in which is then a waste of money.
sean

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Posted Tue, 06/25/2013 - 10:03
Eric Tipton

Hey Cliff. Your article was the best I found on the web, thanks. I've gained quite a bit of muscle over the last year, but I'm still looking to increase my rate of muscle growth and learned many things from the article which I wish I researched from the start. One question I have is, do you need cardio at all if you are just trying to build muscle mass without gaining fat? I've read conflicting articles. I've definitely put on a small gut that I've never had before, but I'm very happy with my change in muscles. When is the optimal time to cut weight, and how long should you do it for? I've read it's pretty hard to lose weight and gain muscle at the same time, but it is possible....do you have any good links to proper dieting and good meals do try and accomplish this? I'm sure I can find some, but just curious if you have any recommendations. I recently incorporated 30 minutes of basketball before lifting, and I'm not sure if it's something I should continue doing or not, because I haven't seen any weight loss and it's been over a month. I'm also on a medicine that actually slows my metabolism, and makes me hold more water weight as well, so maybe that's a huge part of it? I'm trying to get off that med, and hopefully I'll see some changes. I'm just curious on your thoughts! Can't wait to try adding the BCAA's to my workouts. Thanks again

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Posted Fri, 06/07/2013 - 19:00
Ron

Hi cliff I take whey 2 scoops right after my workout and 2 table spoons of amino fuel after that can I do that or should I do it some other way also I eat grapes and a handfull of sunflower seeds right after my workout am I doing this right or wrong

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Posted Tue, 05/14/2013 - 02:45
Andain

Hi Cliff,

Thank you for the article! Can I have honey instead of dextrose, maltodextrine, Gatorade, or juice?

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Posted Sun, 05/12/2013 - 03:45
mahesh

Hi Cliff,
i read your article and i like it. Does mass gainers help me gain muscle without fat ??

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Posted Thu, 05/09/2013 - 07:57
max hawkins

Hi im currently taking USN anabolic for lean muscle growth. It says to just take 1 shake a day in the morning which contains 50g of protein and 78g of carbs. Should I look at getting just a whey protein for before during and after my training sessions?

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Posted Tue, 04/30/2013 - 16:41
Rigo

Hello Cliff,
Thanks for a very detailed and informative article.
I have a question about the supplement consumption, do I take the same shakes on my workout days off or is it just when I workout?

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Posted Mon, 04/22/2013 - 21:23
Matt

Hey Cliff, I was just wondering if you give a few examples of the ingredients in the different shakes, I really enjoyed the article but haven't gotten the correct formulas down. Thanks for your help and hope to read some great articles in the future.

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Posted Fri, 04/19/2013 - 21:48
Matt

Hey Cliff,
I was just wondering if you could give an example of the three shakes you make, been trying a few things since I've read the article and don't think I have the correct components at the correct times. Thanks for any help and the great read.

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Posted Tue, 04/09/2013 - 23:06
David

Hey cliff. Really like the article. Had a few questions though. If i take the shake before my workout should i still take my preworkout (c4)? And also would taking the first shake with creatine and the post workout shake with creatine be better so that the creatine dont sit throughout my workout?

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Posted Fri, 03/29/2013 - 15:31
Gary

Hi I was just wondering about creatine?
I take plenty proetien but now want to incorporate creatine also.
Should I take creatine with my protein shake before and after the gym?
Should I also be taking creatine first thing in the morning or is this just for the loading phase?

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Posted Tue, 04/16/2013 - 17:50
mnsjason

Typically, the maintenance dose for an average person is 3g per day. This can be taken at any point in your day, so timing isn't really an issue. Your body actually stores creatine, so it's not like you absolutely have to take it right before or after a workout. I would take it with food, but throwing it in with your protein is perfectly fine as well. During a loading phase, you'll take multiple doses a day. You can simply opt for a dose with each meal, but the timing is really up to you.

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Posted Fri, 03/22/2013 - 21:07
rekan

Do you have to add everything to ur shake or have them separately for eg have creatine in a differnet shake, protien in a different shake and bcaa in a separate shake
Any help would be much appreciated.

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Posted Fri, 03/15/2013 - 06:42
deb

Hey Cliff,
I was going through your article & really found it interesting.I am 183 cms & weigh around 84 kgs.I have been doing weight training 5 days a week.I have gained little muscles though i train very hard.Even the use of creatine has not worked enough.I am little flabby around my belly as well.I take protien twice daily.Immidiately post workout mixed with creatine and before going to sleep with milk.Before workout i take creatine mixed with glucose.my office hours are long throughout the day & get little time to rest.please guide me.

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Posted Wed, 02/27/2013 - 11:38
Mike

What about banana in my protein shake with glut/creatine?

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Posted Sat, 02/23/2013 - 14:04
sandeep

Hi cliff,

I went through your article and found it very intresting.I had started training real hard for thr padt three months and only difference was I lost a lot a wieght I was actually over wieght(95kgs) which I have brought down to 84 now I still don't have any proper muscle gain or strenght after my workout.So I purchased all the mentioned supplements and was planning to take them pre&post workour and have lots of water in between training.My question is how long should I continue this routine and shoudl their be a break time for this routine.Awaiting a positve reply.

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Posted Fri, 02/22/2013 - 23:57
Bob

What happened to Cliff? He hasn't answered any posts in almost a year.

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Posted Thu, 02/21/2013 - 10:46
Daz

Good day. I really like your article and so glad I came across this site! I need help tho, I have be training for 1 an a half year straight 4-5 times a week and each session I train 2 hours. I split each session example monday chest biceps tuesday shoulders triceps an so on. Ihave been taking syntha 6shake only and I have no results I look the same and only my arms are slighty big and strengh has increased to a certain extend, also I'm becoming very lazy and don't go gym now and again cos I feel its pointless, I also suffer whenever I train the next day in pain literally cannot press my muscles and that's week after week up to today. I take the supplement only after training. I go to most of the supplement stores asking what can I take to put on big muscles an be bulkly, all stores advance me to different big bags to take. Could you please advance me on what I should take daily the name of what I should take an how much per day. My goal is to get bigger muscles an be fit

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Posted Thu, 02/07/2013 - 04:07
Sarah Frost

Hi Cliff

Just wondered if this advice would be the same for females? I am a 32 year old woman and I do three weight training sessions and one kickboxing session a week. At the moment I just have a protein shake pre-work out for my weight sessions. Should I be using protein shakes for my kick boxing session/days off as well?

Joey's picture
Posted Thu, 02/07/2013 - 12:30
Joey

That would probably be a good idea as long as it fits into your overall diet (# of calories you're shooting for in a day).

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Posted Wed, 02/06/2013 - 03:23
Jeff Creighton

i understand the article except for the part about adding carbs to protein shakes for pre, during, and post workout. how can i add carbs to the shakes? Dextrose and Maltodextrin?

Joey's picture
Posted Wed, 02/06/2013 - 15:56
Joey

Those would work or whole foods - fruits, etc...

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Posted Sun, 11/25/2012 - 09:51
karthik

Hello Cliff,
It was nice reading your article and i have many queries but i ill ask few for now
1) in 5.11" inch and 24 year old and i need to gain weight i hit the gym at evening times is evening time good or only morning times.
2) now im thinking to have protein shake as per your article would you suggest me any nice protein shake for faster results of muscle growth.
3) and please suggest some other addons with protein tht helps in muscle growth
thank you Cliff.

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Posted Tue, 11/13/2012 - 18:49
John Brooks

It was great info, love it and will use it to its full extent.

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Posted Mon, 11/12/2012 - 19:41
taylor spruill

if i want to make these shakes, do i need to buy each supplement separately and put each recommended serving in each shake? Is there a health risk mixing all of these together seeing that each supplement usually has other ingredients in them as well.

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Posted Sun, 11/11/2012 - 17:49
Joe

Hi Cliff,
I am new to shakes and don't exactly know what they are. Do I just add the supplements/proteins to water or to actual workout shakes?

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Posted Mon, 10/22/2012 - 14:39
angel

How do i combine everything into one shake?

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Posted Fri, 10/19/2012 - 11:06
Carlos Diaz de Leon

I had lower back minimal invasive surgery in July 2011. My doctor said that I could never again lift free weights for the rest of my life. Is that true? Would like to excercise to build muscle could I?

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Posted Fri, 10/12/2012 - 00:24
Clint Hanby

I was wondering how exactly do you add carbs to a workout shake, is there like carb powder you can buy?

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Posted Sun, 10/07/2012 - 19:02
flexdec

I thought glutamine and its effectiveness had been debunked...

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Posted Sun, 10/07/2012 - 08:55
Johnny

Hi Cliff,
I knew that Creatine monohydrate needs the insulin to be absorbed. I'm not a big fan to spiking my insulin. I'm looking for mass gains just strength and some size. Is there another form of Creatine I can take so I don't need to initialize an insulin spike for absorption?

Thanks,
Johnny

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Posted Sat, 10/06/2012 - 21:43
Kyle Yantis

Thank you for citing your sources!! It really adds a lot to your credit and its very refreshing on a site like this. I think it shows a lot of respect to your readers too. This is some of the best nutrition advice I've seen so far. Currently I'm trying to fine tune my regiment. Like others on here I've been avoiding creatine but after reading this I'm considering adding it to my supplements. I'm 5'10", 158lbs, and about 8% body fat right now. My goal is 180lbs with 3-4% body fat. I'm having trouble getting my lower abs defined to get the master status of having an eight pack. That will require the best of nutrition, cardio, and mass training. Any tips on how to get your lower abs to pop?

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Posted Sat, 10/06/2012 - 19:35
Cameron

as far as making the shakes, do you just mix them with water? and do you have a precise measurer for how many grams to add?

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Posted Sat, 10/06/2012 - 19:07
chris doria

So exactly what carbs and other ingredients do i mix in my shake and how???

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Posted Tue, 10/02/2012 - 19:45
Colm mc

Hi cliff. Have read all comments and still not certain wat shake is best. I am 5"10 n roughly 65kgs. Trying hard to build serious muscle and gain wait. Have bein weight training about 2years. But been dedicated for about 6months. Tried everything to gain weight but recently I am slowly seeing improvements. Just about the shakes. I amcurrently taking a weight gainer called serious mass. Mixing it wit egg whites (roughly 7pershake)n drop of milk. One in the morning after cereal none post training. Will I keep doing this or have u any better ideas. Like should I add creatine to this. Hope to hear from you soon. Thanks

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Posted Mon, 10/01/2012 - 17:06
Sam Bishop

So can you just tell us exactly what products and how much you put in each shake?

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Posted Tue, 09/11/2012 - 11:41
colt denig

hey cliff this article was great. very well explained however i have a question that i dont think was addressed. i take a preworkout supplement and was wondering if drinking a preworkout and a protein shake is a good idea. seems like that is a lot of liquid.
thanks again,
colt

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Posted Mon, 09/10/2012 - 19:34
Rakan

Hey, ive been trying this method after reading your article which was great btw and i have a few questions I was wondering if using just Maltodextrin for my carbs is sufficient enough or do you have to have both dextrose and maltodextrin because it is a complex carb technically and also what is the best brands of carbs you recommend for dextrose also (waxymaze??) and what are the best and cheepest POWDERED BCAAS i can pick up thanks

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Posted Sun, 09/02/2012 - 14:34
Nick

Do you take all of these sups in all 3 shakes?