Simply ingesting your supplements isn’t enough to get the most value out of them, and neither is paying attention only to whether you should take them on a full or empty stomach. Such a one-dimensional approach will naturally result in limited results. Science has come to great lengths to understand how and when to use what supplements. Dr. Dave Hopper from BroScience gives his 10 essential tips to help you get the most out of your supplements.
1. Multi-Vitamins with Breakfast
Taking multi-vitamins just after breakfast, as they shouldn’t be taken on an empty stomach, is a very effective way to get your body going early and keep it sustained throughout the day.
Vitamin C is also known to be a catalyst for the absorption of other supplements, so this way you get two birds with one stone.
2. Fat Burners with Breakfast
If you’re taking fat burners, it’s best to take them at breakfast as well. This way, you’ll stir the metabolism wheel early and you’ll be burning more calories throughout the day.
For even better results, take them with a few slices of grapefruit – it cuts through fat and acts like a football guard, making way for your fat burners.
3. B Vitamins with Breakfast
B vitamins are not only powerful boosters of brain and nerve functions and enzyme synthesis, but they help convert food into energy, which is arguably the single most beneficial physiological process for training.
This is why it’s best to take them with breakfast in order to start reaping those benefits early and do it for longer. Plus, they can keep you up, so taking them late isn’t advisory.
4. Take Creatine with Fruit Juice or mix in your whey protein
Studies have shown, taking creatine with fruit juice increase the absorption rate by 60% due to presense of simple carbs in form of sugar. Fructose in juice speeds up the absorption of nutrients into your bloodstream, not to mention juice can help enhance the taste as well if you have a plain creatine mohohydrate.
5. Take Glutamine
“Upon waking in the morning, immediately after your workout and just before you go to bed at night,” according to bodybuilding.com.
Glutamine basically acts both like a catalyst and a saboteur on all the right occasions. It improves protein synthesis and glycogen storage in muscles while preventing muscle breakdown, all while strengthening the immune system.
6. Take Zinc and Magnesium
These two have sweeping effects on your organism. Zinc speeds up metabolism, helps with protein synthesis and reinforces physical immunity, while magnesium is great for regulating heartbeat and blood sugar levels.
Both should be taken individually and with food as they require environments, rich in acid.
7. Pre-workout whey protein vs Post workout
According to scientific study, there isn’t much difference in muscle growth weather you take whey protein pre workout or post workout but those who take whey protein pre workout showed more strength gains and performed better during the workouts. So try whey protein mixed with creatine 30-40 minutes prior to workout.
If it smells like cheese, it means it hasn’t been processed properly. Again, a simple, but a dead giveaway for poor quality.
9. Listen to Your Body
Even if you’re on a strict diet and workout plan, it’s important not to let it silence your body’s voice. Overworking your body and stuffing it with too much supplements can backfire and ultimately prevent you from making the most out of your diet and workout regimen.
10. Make it Enjoyable
Even though many supplements aren’t known as delicious treats, there are exceptions every now and then. You can easily mix your protein with a bit of water and get a nice desert you can savor rather than chug.
It may sound trivial, but enjoying the process whenever you can is crucial for staying on track in the long run.
Those tips may sound simple, but don’t let that fool you – it’s how consistently you adhere to them that makes the difference.
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