One serving per day is enough for most people. We’ve also found that when we’re training for an upcoming event, two servings (one before and one after training) works even better. This is what the athletes we train have been doing, and it’s been working. For long endurance events we tend to recommend a serving during each hour, mixed in 16oz of water, in addition to whatever amount of water you need to remain hydrated.
We recommend taking it prior to training if you’re only taking one serving per day. If you’re taking two, then you can split them before and after training, or have one during training as well.
That’s what the protein companies would like you to believe! But the truth is that when you’re using intact protein (i.e. not simply branched chain amino acids or essential amino acids), it doesn’t matter if you take it before or after your workout.
The School of Sport and Exercise Sciences at the University of Birmingham performed a study where they measured amino acid balance and uptake in subjects who had consumed a whey protein shake either before or after a leg workout. The result? It didn’t matter whether they consumed the shake before or after training, there was no significant difference.
There is no gluten in any of our ingredients.
Yes and no. We recommend good fish oil, but its not necessary. On the other hand, we recommend it whether you’re using our product or not.
Creatine is great stuff. If you like it and want it, you can get a year’s supply for $15 online. But for this product, and the needs we’ve designed it to serve, creatine wasn’t optimal: you’d need a loading dose of 20 grams per day for the first week (meaning you’d need to either take a whole bag of 3FU3L in one week) or you’d need to go out and buy creatine to add to it. Also, creatine is ideally consumed with a high glycemic index carbohydrate – which wasn’t in the cards for any product we’d put our names on. Another consideration is that creatine will make you heavier; not a huge consideration for most people (as long as it’s muscle), but for our MMA fighters and BJJ players, they often need to stay within their weight class, and we’d rather add Betaine to the product – which shows nice strength, power, and endurance gains, but without necessarily adding bodyweight. A higher strength to bodyweight ratio and greater lean tissue to fat, while improving endurance, is the sweet spot for 3Fuel. But again, creatine is cheap and effective, so by all means – shop for price and add it to your supplement routine.
We’ve done a lot of research into this area over the past decade (or two) because all of 3Fuel’s formulators have been athletes for at least that long. Needless to say, we’ve seen protein fads come and go. But glossy magazine advertisements aside, the research – the actual data in published medical journals – hasn’t changed much.
Ten grams of protein (even whey protein) is no better for recovery than ten grams of carbohydrate according to a study out of Baylor University in 2011. While two years earlier, another study performed in 2009 at McAster University examined muscle protein synthesis under post-exercise conditions, using doses of 5,10, 20, and 40 grams of protein, and found that while the five and ten gram doses provided the least recovery (muscle protein synthesis), twenty grams was sufficient to maximally stimulate recovery, with the excess protein over that amount being oxidized (yes, 20 grams of protein was actually equal to 40).
And finally, we have a study out of the University of Birmingham, published early in 2012, which confirmed that 20 grams of protein is just as good as 40, in terms of recovering from exercise induced damage.
So if you’re wondering why other products have 16 grams of protein or 28 grams of protein or whatever – we can’t tell you. We can only tell you why 3Fuel has 20 grams – and since we’ve provided links to our research, we invite you to check them out and see if you agree. On the other hand, if you still want 30-40 grams of whey protein in your diet, you can just take 1.5 or 2 servings of 3Fuel per day (and get the additional benefit of the Betaine, MCTs, and hdp Waxy Maize).
And if we thought that would improve performance, we’d have included it. But unfortunately we ran into another stumbling block, and that’s the amount of BA that gets eliminated after drinking it in a liquid form. See, a study published in late 2011, while we were still formulating 3Fuel, showed that taking BA in a time-released tablet was superior to drinking it.
You can check out the chart to the right (taken directly from the study, where the solid black bar on the left represents how much BA is excreted with a powdered drink versus a time-released tablet (the much lower amount on the right).
So while we’re not saying that Beta-Alanine isn’t good stuff, we’re just saying that it’s not ideal to drink it. If you’re interested in using BA, find yourself a nice time-released tablet, and take between 50-80mgs per kg of bodyweight