After protein shakes and BCAA, what is the next supplement to take?

Question

I've recently started taking BCAA to help me recuperate after a gym session as it was taking me a long time to recuperate. Now recuperation is almost instant.

I'm trying to gain muscle mass, which is working fairly well. But wanted to know what would be the next supplement to take.

I'm already taking my daily protein shake (39 grams of protein), multi-vitamin, Omega-3 and now BCAA. I'm only taking 2 doses of the BCAA and the instructions says I can take up to three a day.

Any suggestions or great articles would be great. I already read a lot, but all everyone offers is an opinion, but no real general guideline.

I should also note that I also take Siberian Ginseng.

Answer 1

Creatine and L-Glutamine seem like good choices. L-Glutamine may already be included in your BCAA mix. Both are good for recovery and growth; creatine also provides extra easily-accessible fuel to your muscles during a lift so that you can get that extra rep cranked out.

Do avoid taking creatine and L-Glutamine at the same time, as they can compete for receptors to be absorbed in the body. I tend to take L-Glutamine about an hour before working out and creatine immediately afterward. (Also creatine first thing in the morning, and L-Glutamine last thing at night before bed)

Update: per this question, it seems that there may not, in fact, be competition between these two supplements, so they could be taken together.

Answer 2

I agree with @Greg, but creatine is going to add a lot of water weight. Do your research on which creatine to take. Monohydrate is the most common but there are some others types.

If you're looking for performance then creatine and some type of Nitric Oxide Booster such as Nitrix or NoXplode or just a crap load of L-Arginine.

I use Nitrix and I like it, but a good creatine blend can go a long way for your pumps and recovery.