By: Corry Matthews & Kristin Wood

How to Time Your Supplements Effectively

Did you know that WHEN you take your supplements is as important as WHAT supplements you take? Whether your goal is to improve your endurance, add size, or lose body fat, you need to take the right supplements at the right time for optimum results. Use the strategies below to improve your results, or visit your local Max Muscle Sports Nutrition store for expert advice customized specifically for your body.

Nutrition Foundation
We recommend every athlete begin with the Core 4 program to support overall health and increase immune system response. The four supplements - protein powder, glutamine, multivitamins, and essential fatty acids (EFAs) - are the building blocks of a healthy body and are critical to losing fat, gaining or maintaining muscle mass, and endurance.

Core 4 Timing: For those interested in general nutrition, Core 4 timing is less critical. The priority is the correct number of servings every day, so take the products when they work best in your schedule. One option: take 2 Max EFAs and 3 Max Complete in the morning with a protein shake that includes a scoop of glutamine. If you work out, take a second protein shake with 1 scoop glutamine post-workout and have 2 EFAs and 3 Max Complete with dinner.

Endurance Athletes
Endurance athletes must maintain speed and quickness while building and maintaining the muscle mass necessary for intense, extended workouts. The biggest mistake endurance athletes make is failing to replace their lost glycogen, which fuels the body for the next workout. Additionally, endurance athletes need protein, and correct timing of protein leads to better muscle endurance and strength to win whatever event it may be, or to overall feel your MAX!

Pre-Workout: 1-2 scoops of Xtinguisher (the amount will vary based on your body weight and the intensity of your planned workout). Xtinguisher's carnisine and dextrose help rapidly fuel your body for extended training periods and will buffer the burn associated with lactic acid buildup.

These two effects will allow you to train at higher levels of intensity for longer periods.

Post-Workout: Speed muscle repair and growth by replenishing the glycogen you have depleted from your body. The combination of glutamine, branch-chained amino acids, and protein pumps necessary nutrients back into your muscles; the dextrose ensures this happens quickly. For best results, combine 1 scoop of Iso-Extreme whey protein isolate, 1 scoop XTR recovery complex, and 1 scoop Xtinguisher.

For Strength & Mass
Supplement timing is important for transforming those killer training sessions into strength and lean body mass. The critical first step in pre-workout formulas is to stimulate your system and push creatine into your body for that ultimate pump. After the workout it is all about fueling the growing muscles with a combination of protein and carbohydrates. Yes, we did say carbohydrates - many strength and mass athletes forget how vital carbohydrates are for growing lean muscle.

Pre-Workout: Take 1 scoop Full Blown Extreme in 12 oz. water. Full Blown Extreme provides 1.5g Kre-Alkaline, 1g creatine monohydrate, and pump and energy formulas (caffeine) that will take your workouts to the next level. 10 minutes

Post-Workout: High protein and carbohydrate intake post-workout will help replenish glycogen levels, preventing the body from entering a catabolic state, and allowing muscles to grow and repair.

Two options: 3-4 scoops Big Max 50 in 20 oz water or milk, or a customized combination of Max Pro or Triple Whey mixed with 2 scoops Carbo Max, Max flax seed oil, water, ice and fruit of choice.

Advanced Mass Building**: To build even more mass, products that elevate natural testosterone levels will enhance lean muscle tissue gains. It is important to work with your Max Muscle certified sports nutrition specialist to ensure you are on the program that is right for you. Make sure you ask how Anabol EXT, Tribustak, SurGH and KreAkyln will help you reach new massive muscle proportions.

**It is extremely important to also regularly take the Max EFAs and a multivitamin such as Vit-Acell or Max Complete with these products to regulate hormones and for optimum mass and strength gain.

For Losing Body Fat
24 Hour Burn Cycle
Your foundation supplements for revving your metabolism must include a multivitamin (Max Complete of Vit-Acell), FAs, and protein powders. This combination prepares your body for better fat mobilization.

For those looking for more accelerated fat loss...
although not appropriate for everyone, Max Muscle has the best fat burners on the planet to help you burn unwanted body fat 24 hours a day.Supplement timing for fat loss is dependent on the time of day you exercise. For example, our favorite fat burners are ThermXX or ThermX, and we recommend two doses a day, one in the morning, and then another in the afternoon. If you work out in the morning, take one dose 30 minutes before you start and then again after lunch. If you work out in the afternoon, take 1 dose in the morning and another serving 30 minutes prior to workout.

Want to ratchet up the results even more? By adding a few more key supplements, timed carefully, you can move from fat-burning to fat-blasting. (Consult your local Max Muscle staff to determine whether this combination is appropriate for you.) See the box below for one recommendation. Timing your supplement intake is critical to achieving your goals as quickly as possible, but it is not for everyone. For those who are dedicated to closely monitoring their daily food and supplement intake, and disciplined enough about following through, however, the rewards can be exceptional. And remember, you do not need to do this alone! Your local Max Muscle nutrition team has the knowledge and experience to help you succeed.

24 Hour Fat Blast Combo

30 minutes before workout- 1-2 Therm XX, 1-2 capsules MN L-caratine or 2 Max CLA, 5 mg L-glutamine

20-40 minutes:Protein Shake, Triple Whey or post-workout High 5) with 5 mg glutamine and 1 scoop of Carbo Max OR one serving of whole-grain carbs.

Afternoon: 2 ThermXX 2 L-carnitine Or 2 Max CLA

Bedtime: Max Lean PM ITRX Recovery Complex