Hello Mark, I am about to start pre season training which will consist of two a day sessions (10am training, 12:15 lunch, 1:30 training) when would the be the prime times to take creatine, BCAA’s, whey protein, beta alanine and multivitamin supplements?
I’d leave at least 4 hours between sessions if you can, but if not, this (your schedule) will do.
I’d recommend 5-10 grams BCAAs before each training and 5-10 grams of L-Glutamine afterwards. 5 grams for football practices, 10 grams for lifting sessions and games.
The whey protein is for post workout, after the lifting. One scoop will do, plus the L-Glutamine of course (10g grams)
The Beta Alanine and the creatine should be combined for maximum effect: 4-7 grams(!) of Beta Alanine, start at 4 and slowly increase over time, you should feel a tingling sensation in the skin some short while after ingestion.
That goes with 5 grams creatine at a time: before and after practices and mornings and nights. That’s 4xday for the 5 day loading phase, then after that it’s just 2×5 grams a day, before the morning practice and after the 2nd practice.
The Beta Alanine is only important though before a hard training/game/lifting session, so you don’t need to use that every time!
Multivitamins I’d just take 2-3 times a day, like morning, noon and night, or just before and after practices is alright as well.
Here is a sports supplements file that goes into all the details.
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