I keep a large plastic container in the trunk of my car that holds glutamine, vitamins C and E, beta-carotene and a bottle of whey protein. I take five grams of glutamine, 3,000 milligrams of vitamin C, 800 international units of vitamin E and 50,000 I.U. of beta-carotene.
The glutamine improves the nitrogen balance in my muscles, counteracts the decline of protein synthesis and spares the free glutamine in the tissue'all of which was destroyed during my intense training session.
I also take the combination of vitamins C, E and beta-carotene to combat the free radicals that were produced. At that point, immediately after my workout, my body is primed for protein synthesis. I then drink two servings, or 48 grams, of whey protein in one quart of water.
'Skip La Cour
IRONMAN's Utlimate Guide to Bodybuilding Nutrition