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Time Doses to Get Faster and Stronger |
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Written by Superhuman
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Saturday, 19 January 2008 |
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Australian scientists found that supplement timing is critical for promoting the greatest changes in strength and speed.
Two groups trained with weights for 10 weeks and were given a supplement composed of protein, creatine monohydrate and carbohydrate. The average dose was 32 grams of protein, 34.4 grams of carbs and 5.6 grams of creatine. One group took a dose of the supplement in the morning and at night (MN), while the other group took it immediately before and immediately after the weight-training workout (BA). BA gained more lean mass, strength and fast-twitch muscle and lost more fat than MN. Taking a supplement before and after training is an effective way to promote training gains. Supplement timing is just as important as what supplements you take. (Medicine Science Sports Exercise, 38:1918-1925, 2006
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