SUPPLEMENT |
FUNCTION |
BEST
TAKEN |
TYPICAL
DOSAGE |
CREATINE |
Improve
strength performance and workout recovery |
After
training in mass-gain mode |
2-20
g daily |
GLUTAMINE |
Contributes
to muscle recovery and enhances the immune system |
When on a
diet; during periods of high-intensity training or stressful
periods |
5-20 g
daily |
HMB |
May help
decrease muscle breakdown and increase muscle mass during
high-intensity exercise |
During
high-intensity training cycles, or when coming back after a
layoff |
3-5 g daily |
PROTEIN |
Protein
is your body's primary material for tissue building. |
Every 3-4 hours |
20-60 grams 1-3 times daily |
ZMA |
Enhance
testosterone and IGF-1 levels, which are needed for growth; may
also help you sleep better |
After training |
2-3 caps
daily |
CHONDROITIN
& GLUCOSAMINE (combo) |
Maintain
joint health |
Regularly |
1.2-1.5 g chondroitin; 1.5-3 g glucosamine |
MELATONIN |
Sleep aid;
recovery |
Before bed |
1-3 mg |
MULTI-VITAMIN/MINERAL |
Maintain
adequate vitamin and mineral levels |
Daily |
1 cap/pack |
VITAMIN
C |
Recovery;
post-workout healing |
Daily |
100 mg-3 g |
VITAMIN
E |
Recovery;
post-workout healing |
Daily |
400-800 IU |
NOTE:
For exact dosages, follow the advice on the label, and buy only
from reputable, well-known companies. Before starting a
supplementation program, consult our physician. |