Originally Posted by razg

1) I will probably get flamed because everyone here loves it, but Kre-Alkalyn has no real studies behind it, monohydrate is the only type of creatine to have any decent studies.

2) You don't need n6/n9, your diet will provide plenty. Concentrate on supplementing 5-10g of high quality fish oil per day. I recommend healthspan for that.

3) Use BCAA powder (or something like Xtend). I'd go for 10-20g PWO, or during workout.

4) Use WMS post-workout.

5) Glutamine is crap, it has no scientific evidence (anyone who wants to argue, please provide science that it does something useful).

My recommendations for peri-workout nutrition:

Pre: Whey+WMS
During: BCAA/EAA+WMS
Post: Whey+Casein+BCAA/EAA+WMS