I've been told taking 300mg -500mg of ALA or Alpha Lipoic Acid with 50g - 100g of Sucrose after a workout will help me to gain mass.

Is this true or are there better supplements out there?  If so, in what form should i take the sucrose, fruit maybe?

Currently my Pre and Post workout meals / shakes consist of:

Pre Workout - 60g oats, 20g whey, 5g creatine.

Post Workout - 20g whey, 24g casein, 1 scoop of Cell Mass.

I'm in the Royal Navy so i have to stick with all things legal.

Forget the above and just keep doing what you are doing, i would rather stick to what you are doing rather then the above.

Post workout ALWAYS consume fast acting carbohydrates. The amount of which can vary depending on your bodyweight and muscle mass etc. Glucose/maltodextrin/waxy maize/vitargo are all good to use PWO. ALA is not only an antioxidant but it is supposed to help make your muscles more sensitive to insulin, thus shuttling carbohydrates and amino acids into your muscel cells. Personally I have not noticed a difference in my recovery using ALA PWO.

PJ

Cheers for the tips.

PJ, I know you say it depends on the person on how much Fast Acting Carbs you need Post-Workout, but what should i work with to begin with.  I've been looking at PhD Battery, what do you reckon to this supplement and is this the glycogen replenishment your on about ?????

I would start at 50 grams of carbohydrates. Never heard of the PhD Battery. Stick with the basics, personally PWO I use 1 serving of cell mass CEE as soon as I have caught my breath after my last rep of my last set. Then 20 minutes later I use 50 grams of GN Body Fuel Whey Isolate mixed with 50 grams glucose or waxy maize. EASY! Back that up with a solid food meal 1.5 hours later and you cant go wrong.

PJ