Glutamine is an amino acid that is found in your muscles. Research has shown that after an intense workout, the glutamine levels in your body can drop by as much as 50%. Glutamine is also essential to keep your immune system functioning properly. As we all know, a poor immune system can leave you feeling weak and sick. According to a study by Trinity and All Saints University College, a routine supplementation of glutamine post-workout can help lessen the change of injury, improve immune function and help you recover faster after over training. 2 grams of L-glutamine daily is all that you need.
You should take protein and creatine as your key supplements or a Weight Gainer product if you want to gain maximum mass. Take a whey protein shake 2 to 3 times per day with one serving being just before your Halo immediately after training and take creatine monohydrate powder or a creatine tablet (like Creakic or Creadex). Start off taking 4 servings per day for the first 5 days and thereafter take 1 to 2 servings per day (2 on training days and 1 on non-training days). To gain mass at the fastest rate, you can either do the Nitro/Cell stack (Nitro 3 times per day and Cell-Tech twice on training days and once on non-training days - always take one serving of Nitro immediately, followed by Cell-Tech right after training) OR you can use a weight gainer like Mutant Mass (along with powdered creatine) or Mass-Tech or Muscle Fuel Anabolic (which already contain creatine). If your diet is good (high in calories and protein), go with the Nitro/Cell stack, if your diet isn't so good, go with one of the mass gainers - start off with 2 to 3 scoops twice daily and increase until you are gaining the desired amount of weight per week (1/2 to 2 kilos).
Brad Schoenfeld, MSc, CSCS, CSPS, is an internationally renowned author, educator and trainer. He is the author of the new book, “ The MAX Muscle Plan, ” and has worked with numerous elite athletes to optimize their body composition and performance. He is president of Global Fitness Services, a fitness consulting firm in Scarsdale, NY, as well as a lecturer in the exercise science department at Lehman College in Bronx, NY. He is currently pursuing his . at Rocky Mountain University, where his research focuses on the mechanisms of muscle hypertrophy and their application to resistance training. Check out his blog at: .