Men’s Fitness Australia – June 2017

TAKE SUPPS

AFTER — NOT

BEFORE —

WORKOUTS

FOR MAXIMUM

MUSCLE GROWTH.

To fill any nutritional gaps in your

diet it can make sense to take

a multivitamin or other general

health supplements, such as omega 3 fish

oil, with one of your main daily meals to

aid absorption. However, when it comes

to sports nutrition supplements such as

creatine, you need to time your intake just

right to get the maximum performance

and physique benefits. Creatine — which

is proven to increase muscle size and

strength with a daily dose of 5g — should

be taken just after your workout, not

before, according to new research from

theJournal Of The International Society Of

Sports Nutrition. It found that post-workout

consumption of creatine, in a whey protein

shake with some added carbs, increases

the amount of the compound that goes to

your muscles,and that’s where you need it

to be to aid the recovery process and add

muscular size and strength faster.

The right

whey to go

JUNE 2016 MEN’S FITNESS 105

5g is the amount of

creatine you should neck

each day to increase

muscular size, strength

and power output.