it is very possible to get anabolic effects with the products on the market today and correct micronutrient timing. These types of "diets" can be as simple as the one outlined in TVP or a complex 24 hour a day 7 day a week plan. Here I will just discuss what you need to maximize anabolism and minimize catabolism pre and post workout.

Protein and essential amino acids are the building blocks and are the most important too keeping your body in an anabolic state. The most important of these amino's as far as anabolism is concerned would be the essential Amino acid Leucine. You need to be getting steady small amounts of protein throughout the day no more then 40 grams per meal. The body can not process more then 40 to 60 grams of protein per meal depending on you weight height and workout intensity. You should be taking a sports multi vitamin in the morning I prefer Universal Animal Pak. Without the proper building blocks all the other stuff is not going to matter. Also in the morning you should get a serving of complex carbs, remember if you are training for sports performance you are going to be training type 2 muscle fibers which are fueled by glycogen not water. so glycogen production will be key.

Pre Workout: You can start your pre workout supplementation 45 minutes to 2 hours before a workout depending on what type and how many supplements you are taking. Popular pre workout supplements on the market today are:

L-Arginine's: This comes in many different forms from A-AKG, HCI, Ethyl Ester, Malate, A-KIC and HCL.
Arginine is the precursor to Nitric Oxide, Blood vessels use NO to signal smooth muscle to relax which results in vasodilatation and more blood flow, which means more blood and nutrients will flow into muscle resulting in greater size "pump" and increased work capacity.

Creatine: Probably the most popular and well known workout supplement on the market today. As with Arginine creatine comes in many different forms, including: Monohydrate, Malate, Creatine Gluconate, Creatine Taurinate, Creatinol O-Phosphate, Creatine Methyl Ester, Creatine Ethyl Ester, Creatine AKG, Creatine Deconate, Creatine Citrate, Creatine Orotate: Different types of creatine will have different absorption properties. Creatine is used by the muscles as fuel to help replenish ATP levels. More ATP production means more strength endurance and energy. Meaning you'll be able to jump just as high in the 4th quarter as you did in the first. Most of the muscle gain associated to creatine monohydrate supplementation is actually water retention. Good combo products are MHP Dark Rage, Gaspari Super Pump 250, Universal Shock Therapy, BSN NO Xplode, SAN V-12 Magnum. But for most of you guys I'd suggest staring with Xyience NOX-CG3 then advance to a stronger product.

Beta Alanine: You'll find this supplement mostly in two forms; Beta Alanine and Beta Alanine Ethyl Ester. Beta Alanine decreases fatigue and increases the amount of total work that can be done.

Usually you'll find these supplements paired together with other supplements like taurine, L-Tyrosine, L-Citruline, L-Glutamine and energy stimulants such as caffeine and Yohimbine. Combo pre workout supplements should be taken 45 to 60 minutes before a workout. Taking these supplements separately, Creatine should be taken first 60 to 90 minutes before a workout with beta Alanine and L-Arginine being consumed 45 minutes before a workout. You could also supplement with an amino acid drink during the duration of your workout.

Post workout:
The first 60 to 120 after a workout are going to be key to making sure your body doesn't fall into a catabolic state. Directly after a workout you want to supplement with a source of protein but NOT a meal you want the bodies blood supply focusing on reaping and shuttling nutrients into your freshly broken down muscle tissue and not aiding in digestion.

L-Leucine: An essential amino acid which means its not naturally produced in the body. L-Leucine allows the body to make use of what you eat so if you don't consume enough L-Leucine all that muscle building protein you are consuming will not be utilized and therefore go to waste. L-Leucine also helps preserve muscle glycogen which is the fuel used by type 2 muscle fibers during explosive contractions (sprinting, jumping, etc) L-Leucine also helps preserve lean muscle mass and supplies the body with energy under stress.

Glutamine:
Glutamine is used throughout the body to maximize and maintain optimal performance. For athletes glutamine supplementation is important as it helps reduce muscle deterioration, and increase protein metabolism. That means less chance of catabolism and faster recovery times. Glutamine also supports healthy immune system function.

Waxy Maize:
A starch from natural corn. Its one of my favorite supplements, it helps the absorption rate of other supplements (protein, creatine, glutamine etc) and it plays a major role in proper glycogen replenishment. WMS bypasses the stomach, is absorbed by the intestines and immediately is assimilated; this is all done at a much faster rate than traditional favorites dextrose and malotdextrin. Once again Glycogen (glucose) is the fuel used by type 2 or fast twitch muscle fibers during explosive contractions. You'd want to drink Waxy Maize at the same time or directly before you took any other workout supplement. Most waxy maize powders are flavorless so you can easily mix them into a protein shake, creatine, glutamine or combo powder. Or ix it in the water that your are using to take your supplement capsules with.

Creatine: See Above.

you want to try to start your post workout supplementation within 30 minutes of your workout. At the 120 minute mark you need to eat a proper meal and to insure you fight off catabolism you need to ingest small lean meals every two to three hours after until bed time.

Great post workout combo products: MHP Dark Matter, Universal Torrent, Gaspari SizeOn.

If you have questions drop me a message.

Jump 18 inches higher by September:
http://www.program51.com