Yea that looks good in addition to 10g BCAAs.
I wouldn't take R-ALA, L carnitine, or citrulline malate on non training days unless conditioning was being done also.
Hi, Jordan. Thanks for the great resource you provide.
I just wanted to get some clarification on some of the supps you recommend.
Do you (a) recommend taking the following supps on non-training days, and (b) do I have the protocol right? If yes to non-training days, (c) is anytime okay or try to follow a similar protocol?
- Citruline malate: 5-8 g; half pre-workout and the other whenever.
- r-alpha lipoic acid (RLA): 500 mg pre- and post-workout.
- Beta Alanine: 2 g dose taken 3 times a day; pre- and post-workout and with dinner.
- Betaine Anyhydrous : 1 g pre- and 1 g post-workout with food.
- HMB: 2 g dose taken 3 times a day; pre- and post-workout and with dinner (take with leucine/BCAAs).
- L-Carnitine L-tartrate: 1 g dose taken 3 times a day; pre- and post-workout and with dinner.
Yea that looks good in addition to 10g BCAAs.
I wouldn't take R-ALA, L carnitine, or citrulline malate on non training days unless conditioning was being done also.
Thanks, Jordan. So just to confirm, take the following on non-training days:
- Beta Alanine: 2 g dose taken 3 times a day; breakfast, lunch, and dinner.
- Betaine Anyhydrous : 1 g at lunch, 1 g at dinner.
- HMB: 2 g dose taken 3 times a day; with BCAAs.
But do no take the following on non-training days:
- R-ALA
- L carnitine
- Citrulline malate
Yep!
Hi Jordan. I usually take 20g of xtend pre and post, each of which has 1.5g of citrulline malate. Is it worthwhile adding more to get the 5-8g total? Cost is pretty much a non issue, adding just another 15g per week will be about $50/year.
Also, mostly just out of curiosity (since I don't plan on dropping 3x10g xtend on non training days any time ever) but is the citrulline malate basically no use at all on these non workout days?
Thanks, Jordan!