Should trainees, at least those following The Program, be taking supplementation on non-training days? I am currently taking the caffeinated Peri-Rx, 15-30 minutes before I workout. I then take the non-caffeinated Peri-Rx and a scoop of whey immediately after. I have a separate container of Creatine that I take 5g from on non-training days, I take whey protein as needed, and an energy drink when I truly need a boost.
However, I’m curious if there would be benefit on taking these supplements in these doses on non-training days:
BCAAs: 3g leucine and 1.5g isoleucine, and 1.5g valine between meals (within 90 minutes of eating)
Beta-Alanine: 2g, 3x a day, spread as evenly as possible throughout the day.
HMB: 6g split into 3 servings evenly throughout the day.
Betaine Anhydrous: 1.5g in the morning and another 1.5g during the evening.
Citrulline Malate: 6g, spread into 3 doses, evenly distributed throughout. If you could briefly explain why, generally, these supplements would/would not be taken during non-training days I would appreciate it. I was just reading Cody Miller’s article on this that I know you helped him out with and wanted to know how your knowledge has evolved in hopes to apply that to my supplement regimen.
Your information is invaluable and I’m a big fan of your supplement products. So is my roommate, although he ought to start buying his own.
I would recommend supplementing beta alanine, creatine, and citrulline malate daily, as they need to be taken daily to achieve the steady state concentrations in the body to provide the proposed benefit and is similar to the dosing schedule used in studies suggesting efficacy.
