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Creatine - Learn More Best taken 1/2 hour or so BEFORE a workout and again RIGHT after a workout. What I do is take a creatine/juice/protein drink about a half hour before a workout and than another shake right after. This "bracketing" technique helps set up an anabolic (muscle-building) state for your muscles and helps prevent muscle breakdown from a workout (catabolism). Other than these 2 opportune times, you can add another creatine serving or two any time throughout the day. I usually recommend 25 to 30 grams of creatine on a loading phase and 10-20 grams a day on a maintenance phase.

Glutamine - Learn More Definitely take glutamine right before bed. This is where the overwhelming research shows the value of glutamine raising growth hormone levels significantly by taking 5 grams before bed. Also, another great time is upon waking, when your muscles have been without significant nutrition for up to 6-8 hours. Another good time for glutamine is about a half hour or hour after working out. This helps in the recovery/recuperation process from demanding workouts. So, creatine definitely before and after your workout and glutamine right before bed and right upon waking.

The best times to take ANY protein drink or protein supplements are as follows. I've listed them in order of importance, so based upon what you can afford, start at the top of the list and work down. When Should You Take It? The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth. Right before bed. You're about to sleep for 6 to 8 hours. That's a long time without protein. Could you imagine going throughout your day (when awake) not eating 6 to 8 hours? Right before bed is important. Right upon waking. Same thing, you've just gone 6 to 8 hours without proper nutrition. Your body needs protein quick. Half hour before a workout. This sets up the "anabolic window" before your workout and provides your muscles with adequate nutrition so that the effects of weight training (weight training breaks down muscle-called catabolic) are not as severe.

Setting aside enough time to sleep — let alone exercise — can be tough

Wake up early. Get up 30 minutes earlier than you normally do and use the extra time to walk on your treadmill or take a brisk walk

Make chores count.

During the last stage, Specialization (ages 15-18), teens can start training for high performance development.

Avoid maximum strength training (one-rep max lifts) to reduce the risk of injury

muscles aren’t built up while they’re working out, but while they’re resting