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Bulletin #103 – Supplementation Timing

The “when” of taking supplements is just as important as the “why.” By tim-ing your supplements to coincide with your workout schedule, you’ll maximize your performance, energy levels, muscu-lar growth, and more. Here’s a closer look at when to take certain supplements.Upon RisingTake two to three Parrillo GH Formula supplements (GH releasers) on an empty stomach. The morning is one of the peri-ods during the day at which natural levels of growth hormone are thought to be the highest .GH releasers are thought to burn fat, build muscle, and have a stimulatory ef-fect on the production of growth hormone in the body.Four Hours Prior to Training A carbohydrate-rich meal eaten ap-proximately four hours prior to exercise significantly pumps up muscle and liver glycogen content for better intensity for workouts, according to research. You can increase the carbohydrate content of your meal by including Parrillo ProCarb For-mula, Parrillo Energy Bar, or one of our new Parrillo puddings as part of your meal .

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30 Minutes Prior to TrainingAlso, I recommend that you take Par-rillo Max Endurance Formula on an empty stomach 30 minutes to an hour before training . This supplement contains the following endurance-enhancing nutrients: inosine; a nutrient that improves oxygen utilization for better stamina, possibly by forcing additional production of energy-producing ATP; l-phenylalanine, an essen-tial amino acid that acts as a potent mental stimulant for improved concentration dur-ing workouts; d-phenylalanine, an amino acid that promotes a higher pain threshold; and ferulic acid (FRAC), a nutrient stimu-lates the endocrine system to aid recovery and boost workout capacity.This supplement also contains mag-nesium and potassium aspartates, which help filter waste products from the sys-tem, giving you extra stamina and extend-ing endurance .Immediately Prior to TrainingSupplement with Parrillo Creatine Monohydrate right before your workout. That way, you can load it into your mus-cles at just the right time to maximizing muscular reserves and restocking ATP.During Endurance Training and/or CompetitionEnergy expenditures increase by two to three times if you’re an endurance ath-lete undergoing strenuous activity, such as training or competition. That’s why it’s vital to consume carbohydrate dur-ing such prolonged exercise. Increasing the availability of carbohydrate improves performance, spares muscle glycogen, and thus sustains energy. Carbohydrate feeding during weight training is help-ful, as well, particularly for maximizing energy levels.

Your best bets are Parrillo ProCarb Formula or our Parrillo Energy Bar .Many endurance athletes with whom we have worked like to mix ProCarb with CapTri®, our medium-chain fatty acid supplement, for super-charged endurance levels during training or competition. This practice is supported by clinical research.Case in point: At the University of Ca-petown Medical School in South Africa, researchers mixed 86 grams of MCT oil (nearly 3 tablespoons) with two liters of a sports drink to see what effect it would have on the performance of six endur-ance-trained cyclists. The cyclists were fed a drink consisting of the sports drink alone, sports drink plus MCT oil, or MCT oil alone. In the laboratory, they pedaled at moderate intensity for about two hours and then completed a higher-intensity time trial. They performed this cycling bout on three separate occasions so that each cyclist used each type of drink once. The cyclists sipped the drink every ten minutes. Performance improved the most when the cyclists supplemented with the MCT/sports drink mixture.

The research-ers did some further biochemical tests on the cyclists and confirmed that the combi-nation spared glycogen while making fat more accessible for fuel. (1)Post-ExerciseImmediately following your workout, consume a mixed carbohydrate/protein supplement such as our 50/50 Plus For-mula. Scientific experiments demonstrate that this type of supplement (with the added protein) initiates the rapid uptake of carbs by your muscles faster than carbs alone. (2)In addition, a carbohydrate/protein supplement taken following a workout stimulates the release of two hormones (insulin and growth hormone), creating an environment favorable to muscle growth and recovery. (3)Taking creatine monohydrate after your workout is a good idea too. Creatine en-hances the movement of amino acids in cells for tissue growth and repair follow-ing exercise.Also, I recommend that you take cre-atine with our ProCarb Formula. Scientific research shows that taking creatine with a liquid carbohydrate supplement boosts the amount of creatine accumulated in muscles by as much as 60 percent. (4)Throughout the Day, With MealsBecause your metabolism is constantly at work, continue to take supplements throughout the day and always with meals.

Their value is increased when you spread them out into equal portions throughout the day. If you take your supplements only in the morning and work out in the afternoon, then very few supplemental nutrients remain for use by the body during training. As your body digests nutrients from food and supple-ments through the day, messages from the digestive process are relayed throughout the body, signaling your cells to use these nutrients for growth and repair. The supplements you should take with your meals include Parrillo Essential Vi-tamin Formula (one per meal), Parrillo Mineral- Electrolyte Formula (one to two per meal), Parrillo Liver-Amino Formula (five or more per meal), Parrillo Ultimate Amino Formula (two or more per meal), and Parrillo Advanced Lipotropics.Before BedtimeTake two Parrillo GH Formula supple-ments again (on an empty stomach) to naturally elevate your body’s level of growth hormone.

References

1. Van Zyl, C. 1996. Effects of medium chain triglyceride ingestion on fuel me-tabolism and cycling performance. Journal of Applied Psychology 80: 2217-2225.

2. Costill DL, et. al. 1981. The role of dietary carbohydrates in muscle glyco-gen resynthesis after strenuous running. American Journal of Clinical Nutrition, 34: 1831-1836 .

3. Zawadzki, K.M., et al. 1992. Carbo-hydrate-protein complex increases the rate of muscle glycogen storage after exercise. Journal of Applied Physiology 72: 1854-1859 .

4. Chandler, R.M., et al. 1994. Dietary supplements affect the anabolic hormones after weight-training exercise. Journal of Applied Physiology 76: 839-845.5. Editor. 1994. The promise of creatine supplements. Penn State Sports Medicine Newsletter, January, 1-3.

2018-03-13T11:10:29-04:00 July 8th, 2009|Technical Supplement Bulletins|

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