Muscle Diet

You always recommend this and that, but what’s your supplement regimen look like?

I approach my supplementation like a scientist but I use products that have both “validated” ingredients and that work for the “guy on the street.” Not surprisingly, I use whey protein several times per day to ensure maximum levels of the most anabolic amino acids are being delivered to my system on a regular basis.

The Gil Supplement Stack
My morning shake has about 30 grams of whey protein, 300 millilitres of berry-based smoothie, extravirgin olive oil, and creatine. Before training, I use essential amino acids (EAAs). By far the best study to measure muscle growth during and after training showed that taking EAAs before training is better than taking the same EAAs after training, and studies also show that they’re better than taking whey protein before or after training. I also add in about 10 to 15 grams of hydrolyzed whey protein to add a “second wave” of aminos entering my system. I also take pre-workout supplements - I like ones with caffeine, vinpocetine, citrulline, etc. I also take post-workout products with hydrolyzed whey, creatine, carbs, and leucine, or I take a creatine+dextrose product and have whey or hydrolyzed whey before or with it right after training. Finally, I use at least 200 milligrams of lipoic acid after training to further ensure maximum delivery of carbs and creatine to my muscles.