Colostrum - in form of Isatori Bio-Gro as directed
Source:
IGF-I, IgA, and IgG responses to bovine colostrum ...
Betaine - 3 grams per day
Source:
J Transl Med. 2013 Jul 19;11(1):174. [Epub ahead of print].
HMB - 1 gram 30 minutes before the training session
Source:
Int J Endocrinol. 2015;2015:856708. doi: 10.1155/2015/856708. Epub 2015 Feb 22.
Creatine - 21 g for five days (I would stick to 5 g daily)
Source:
Int J Sport Nutr Exerc Metab. 2008 Aug; 18(4):389-98.
Whole milk - 2.5 litres each day
Source:
Br J Nutr. 2009 Oct; 102(7):1047-51.
3 g L-arginine, 2.2 g L-ornithine and 12 mg vitamin B12, twice a day
Source:
J Strength Cond Res. 2010 Apr;24(4):1082-90.
Reference: Insulin-like growth factor 1 From Wikipedia, the free encyclopedia
