Originally Posted by Chris Mason
I own a supplement company and obviously recommend my products, but in general terms:
If you are under 50 years of age:
Pre-workout (about 40 min. prior to training):
Caffeine - 200mg
BCAA - one serving (assuming each serving is properly dosed)
Protein (blend of whey and casein is superior to just whey) mixed in water - 20g
Quick absorbing carbohydrate - 30-40g
Creatine monohydrate - 5g
Beta-Alanine - 3-6g
Do the above and you are maxing out your supplement game (of a non-hormonal nature)
If you want reasons for each let me know.
Great, concise, advice, Chris. Do you adjust those recommendations for women? I'm working with a 150 lb female CrossFitter and presumably she would need less protein than me (a 225# male), though I'm not sure if there is some other consideration, like the under/over 50 you were talking about.
And do you still use the same creatine and beta-alanine recommendations for women?