I hope this thread will provide a bit of clarity for new trainers experimenting with basic supplements as sometimes it's extremely difficult to research very basic information, such as dosage amount etc, with the amount of conflicting information on the Internet. So to avoid creating another abomination, let's keep it simple and scientific!
Current stack:
Bioglan "One a Day" Men's Endurance multivitamin - One taken in morning, daily.
Fish oil caps - 2 caps taken three times a day (with meals). 6 x 1000mg caps total daily.
Protein - Usually 1.5 scoops (30g scoop) four times a day. Taken with main meals and one just before bed. All mixed with water except bed time one, which is mixed with skim milk. Have read that this sustains/slows release of protein while you sleep. Approx 180g of WPC or 144g grams of real protein I.e. my WPC is 80% protein.
Creatine - Training days: 5g taken in morning. 5g pre WO, 5g PWO (before dinner). 15g total. Non training days: 5g taken in morning, 5g at dinner.
Beta Alanine - Training days: 2.5g taken pre WO, 2.5g PWO. Non training days: 2.5g taken morning, 2.5g taken with afternoon tea/dinner.
Current stack:
Bioglan "One a Day" Men's Endurance multivitamin - One taken in morning, daily.
Fish oil caps - 2 caps taken three times a day (with meals). 6 x 1000mg caps total daily.
Protein - Usually 1.5 scoops (30g scoop) four times a day. Taken with main meals and one just before bed. All mixed with water except bed time one, which is mixed with skim milk. Have read that this sustains/slows release of protein while you sleep. Approx 180g of WPC or 144g grams of real protein I.e. my WPC is 80% protein.
Creatine - Training days: 5g taken in morning. 5g pre WO, 5g PWO (before dinner). 15g total. Non training days: 5g taken in morning, 5g at dinner.
Beta Alanine - Training days: 2.5g taken pre WO, 2.5g PWO. Non training days: 2.5g taken morning, 2.5g taken with afternoon tea/dinner.
Last edited: