As I've been eating a strictly Paleo type of diet for the past couple of years, I've discovered for myself that the need to add a bunch of supplements to enhance my performance, isn't just unnecessary, but just plain wasteful. Long gone are the days of spending a couple hundred dollars monthly on pills and powders that falsely claimed to add pounds to my deadlift, or would make me an animal in the gym. All they really did was give me zits and make me feel like a bloated whale.
That being said, however, I have found the use of whey protein to be very important, but possibly more so are the supplementation of BCAAs as well as L-Glutamine.
This link explains the importance of utilizing BCAA and L-Glutamine, but here's the meat of the article:
"To maximize the various anabolic effects of BCAA's and glutamine it is essential that adequate dosages are used. Although dosages as low as 3 grams/day have shown benefit, studies involving BCAA usage show dramatic benefits when using approximately 9 grams per 100 pounds lean bodyweight per day. Further results may be obtained during strenuous training or dieting periods, or for a real anabolic kick, by using BCAA dosages as high as .44 g BCAA per kg of lean bodyweight. To use this formula simply deduct your body fat in pounds from your total weight then divide this number by 2.2 to get kg. Next multiply by .44 g to get the dosage. So a 220 lb individual with 10% body fat would use this formula:
"For glutamine a minimal dosage for those on a limited budget would be .05 grams per pound of lbw/day. Further results may be seen by using dosages as high as .10 grams to .20 grams per lb of lbw/day. So the same 220 lb 10% body fat individual would consume between 10-40 grams of glutamine per day with the higher numbers most likely used during periods of intense training coupled with severe calorie and carbohydrate restriction.
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