Friday, November 16, 2007

Muscle Mixology

Ask Glen!

Q. Glen, I want to grow can you recommend any Vitamins & Supplements?

A.Yes, here are 7 supplements to accelerate your growth


Why: Antioxidants protect against muscle damage and help you recover faster from workouts.

How much: One pill a day

When: Mealtime


Why: Creatine helps muscles grow up to twice as fast, according to a study from Pennsylvania State University.

How much: Take small, consistent doses. Shoot for 0.03 grams (g) of powdered creatine monohydrate per pound of body weight.

When: After your workout, in a protein shake.


Why: Consuming it before exercise reduces the perception of pain. Less pain, more gain.

How much: Begin with a low-dose pill (50 to 100 milligrams) to assess your tolerance. Then increase the dose gradually until you reach 200 to 300 mg. And yes, the pill form is better than the varieties you drink.

When: About an hour before exercise. Skip it if you work out in the evening. You need sleep to grow muscle.

Whey Protein

Why: Whey is rich in glutamine, which can help your muscles repair themselves, and in other amino acids that trigger growth.

How much: Mix 30 to 40 g whey with 17 ounces of water. Don't take more than 8 g powder for every 3.4 ounces of water.

When: 10 minutes before your workout. There's no need to guzzle it before you lift--just keep sipping until it's gone.

Fish Oil

Why: Fish oil slows the loss of protein from muscle.

How much: About 1 to 2 g per day

When: Anytime, with meals or in between


Why: It can reduce muscle damage by up to 45 percent.

How much: 2 g a day

When: 1 g with breakfast and 1 g with lunch. Your body absorbs L-carnitine better in smaller doses.


Why: It's thought to prevent the breakdown of muscle tissue during exercise.

How much: 3 g a day

When: If you eat six small meals a day, take two 250 mg capsules with every meal. Like L-carnitine, HMB is better absorbed when you take it in small, frequent doses.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You A Healthy Life Style!

Any questions?

Ask Glen!

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About Me

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Lawrenceville, Georgia, United States
Is the Founder of Fitness Builders 4 Life,the WorkOut GEM,G350,G180, G90, Eat 4 Life, Clean, Lean & Mean & Ask Glen. The mission of the Fitness Builders is to provide the community with health education and to empower people to change unhealthy lifestyles thereby increasing life expectancy. By educating the community on healthier lifestyle practices it is the intent of Fitness Builders to reduce the ravages of obesity, heart disease, cancer and other lifestyle or self inflicted diseases. Glen is also a AMA Certified Nutrition Specialist and a ACE, ACSM, NASM Certified Personal Trainer has 30+ years in Sports, Exercise Science and Nutritional Food Management, Learning and Mentoring Men and Women on a more Mental & Physical Healthy Life Style consisting of a low fat, low salt, Low carbohydrate, high protein, organic nutrition which also includes moderate exercise and mental awareness. Stay Informed, Live long and be Mentally and Physically Healthy! Any questions? Ask Glen!

Any Questions? Ask Glen!