This is a small guide to using supplements for those who don't know. This is not about the benefits, side effects, which is best etc etc, just usage only, but it's based on things I've used or read about, so excuse me if it's not totally comprehensive, but I've never been a supplement junkie
This can be added to if anyone else has relevant information regards dosign other supplements.
1. Protein powders, (regular)
Depending on whether the scoop gives you 25 or 30 grams, (most common amounts), you can do 1-2 doses post workout.
Should you require to use it more than once, like say having some tu supplement Breakfast protein, have 0.5 -1 scoop.
If you take any before bed, stick to 1 scoop.
Many come with something like Maltodextrin, and high GI Corn starch derived sugar. This should assist synthesis of the protein powder, but you could stack the powder with additional Freeform Glutamine, to help synthesise it, and if yours doesn't have any such sugars in, use something that assists, like a few mouthfuls of energy drink, or Grape Juice etc etc.
2. Casein Protein.
Best for nightime, as it's slower digesting and anti-catabolic, if you take it, stick to 1 scoop.
3. Creatine, (Powdered).
Basic Creatine has two starter options, loading or not loading. More advanced types like Kre-alkalyn or CEE, don't suppsoedly require to load, so don't load, as it would probably offer little additional benefit I would think.
3a. Loading means taking 4 scoops a day, 1 scoop every 4 hours for 5-7 days. This supposedly causes saturation of the muscles, and speeds up results.
Some people don't agree with this theory, about it speeding up results, and therefore don't load.
3b. Maintenance, (also what you do from the start, if you don't load), of which there are 3 usual kinds.
3b1, You take 5g daily, and on workout days after a workout.
3b2. You take roughly 2 grams pre-workout, 3 grams post-workout.
3bc. Take the 5g post-workout, then another 5g before bed. When workouts finish less than 6 hours before bed, take the second one first thing in the morning.
This is for people who choose to use 10g maintenance regimes. You don't have to, but if you do don't take the 10g at once.
There are many different cycling methods. The most common is 3 months on, 1 off. Though some go 2 months on, 1 off, some go for 3 weeks on, 1 off.
Even with ones that say, you don't need to cycle, like Kre-alkalyn or CEE, there's no harm cycling them, infact it might be kinder to the Kidneys, though I've never read anything to support that.
5-10g, (1-2 tspns), pre-workout, and the same before bed. You shouldn't need to go over 20g a day.
HMB, (Beta-hydroxy betamethylbutyrate)
Comes in Pill form, except in all in one powders.
There is a recommended way to use this.
2 Pills pre / post-workout. 4 in total.
I used this once, but foolishly for the wrong reasons, and haven't used it since.
As I didn't want to use too much of it and spend more moeny, I chose to do a 1 Pill pre / post-workout. THe company I got it off, said on the phone, using it that way, would give benefit, but how much they couldn't say.
At least they didn't say something like "oh no you have to use the 4 pill method, or nothing happens", which could have been a trick to make me use more.
The 2 Pills pre / post-workout thing, could give good results. I just half dosed, and it worked for me, though nothing special, but the amount of Protein I was having at the time, means the minor synthesis benefits, I got off HMB were probably a total waste of money, and half a tub got binned.
You might find if you want to half dose, you could get better benefits having 2 Pills, post-workout, instead of 1 either side of a workout.
I can't say whether 2 Pills Pre / Post workout, 1 Pill Pre / Post-workout, or 2 Pills Post-workout, works best, as it helps with Protein synthesis, so it would have to be the users decision to play around with doses.
Owing to the fact Vitamin K, and I believe A,D and E can become toxic at high levels, I would advise use 0.5 Multivit a day, first thing. You shouldn't need anything more then that, if you supplement with one.