CarolynLibrarian
Total Posts: 137
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04-15-04 08:33 AM - Post#2006
Okay, so, I'm starting to realize I'm probably not supplementing the way I should be. And what's worse, I have no idea where to begin to get this in shape. So would the Bombers be willing to give opinions? Right now, I take: A good, iron-free multi vitamin/mineral (I eat alot of lean beef, so iron is not a problem. I don't think.) EFAs in the form of 2 tsp. Udo's Choice oil C - 1 gram (yes, a whole gram, 1000mg.) Complete B Complex CoQ10 75 mg. twice daily And of course my pre/post-workout shake I'm sure some of you more knowlegeable folk are thinking, "Talk about a fixer-upper..." I've never really paid attention to supplementation before, believing that most of them are crap. (Most of them still are, actually - hard to separate the gold from the dross sometimes.) So - any suggestions? Goals: Lose body fat while retaining as much muscle as possible; strength endurance training with an eye to Strongest Woman sports. Thanks in advance... CL
| "Take what's useful, leave the rest." -Bruce Lee |
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Wicked Willie
Total Posts: 16864
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CL:
I hope you won't mind my using myself as an example...and I am an unknown "garage lifter."
You are correct...most supplements are crap and are designed to separate dollars from your wallet, preying upon your lust for quick results and a "magic pill." I have found the following items to actually work in my case...your mileage may vary.
A good, multi-vite/mineral...time release if available. SuperSpectrim fits this bill nicely. (I, however, am too CHEAP to buy it right now) Just to ensure that you are getting minimal amounts of the basics.
Vitamin C as you mentioned...preferably with the citrus bioflavinoids complex included.
Some type of calcium...TUMS works well here, since there aren't a lot of studies that show that you'll be able to properly uptake and utilize all that calcium. Still, chances are, if you're warm and breathing...you don't get enough calcium.
Some type of oil...wheat germ oil, rice germ oil, olive oil, Udo's, etc.
As to protein supps...a milk and egg protein is preferred over a pure whey product, for reasons of absorbtion duration being longer with the milk and egg product. Soy is fairly useless in my opinion...but is great if you have a gas shortage. A few protein drinks containing chocolate flavored soy protein and I almost became flammable.
Liver tabs...i.e. dessicated liver from Argentine beef. These are great for increased training endurance and helping to "detoxify"...especially heavy metals. Some people can't handle them...but they are worth a try.
Most everything else I've tried is "snake oil."
Your list is fairly complete to my eyes...you might want to try the liver tabs...couldn't hurt. A couple of weeks ought to show you if you'll benefit from their use.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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CarolynLibrarian
Total Posts: 137
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Interesting - liver tabs. Huh. Well, worth a shot, since endurance is my weak point... Yeah, all my mighty-vites are time-released. More expensive, but I think worth it in the long run. [Slight Detour] I use a whey/soy blend of my own making right now - what soy does to you, egg does to me. (In short: BLAMMO!) I'm not really comfortable about it with the things I'm reading about soy isoflavones and estrogen precursors, though, so after I'm finished with this canister of soy I'll be switching to another form of slower-absorbing protein. Actually, this could be its own thread, the protein thing, and I'm certain will be eventually... I try to avoid all dairy, since I have a sensitivity to it, and I feel like even though whey isolate doesn't give me a tummy-ache it's probably activating antibodies and other things that I don't really need to have happen. Once I'm done with this 5-lb tub of whey isolate, I'll probably be going over to the proteinfactory site and working with them to find something as bioavailable as possible that won't mess with my hormones or my immune system. Simplicity is sometimes complicated, no?
| "Take what's useful, leave the rest." -Bruce Lee |
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/sk
Total Posts: 4826
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Absolute necessity? Assuming your goal is to continue to gain strength and lose fat, I would say protein at a rate of 1 gm per lb (if you get enough real food, I would also think whey is fine and will allow you to continue to be a part of society), enough EFAs and 1 oz of water per lb per day. most people get nowhere near enough water and is is probaly more critical than we know.
Assuming you can afford them, next in line would be a multi vite and calcium if you do not get enough from your real food.
/sk
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CarolynLibrarian
Total Posts: 137
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Cook /sk... So maybe I'm not so far off the mark as I thought! For once. ;)
| "Take what's useful, leave the rest." -Bruce Lee |
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Manor
Total Posts: 6773
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If you want to have muscle endurance than you will have to work on endurance, if you want muscle, you have to work on muscle, if you want to lose fat; you have to increase caloric burning. Multiple goals are difficult to do all at once. Prioritize one specific goal. Gain muscle will help decrease the fat; you already know that so endless aerobics will be a detriment. Increase your cardio sessions (HIIT is best) not necessarily the duration of each session, as this will eat vital muscle tissue. I would guess no longer than 20-25 minutes of HIIT max. You may have to start with 10-12 minutes of HIIT 3-4 times a week, then increase the duration gradually by 5 minutes. Something like this: Weeks 1&2, 3 sessions of HIIT 10-12 min. Weeks 3&4, 4 sessions of HIIT 10-12 min. Weeks 5&6 4 sessions of HIIT 15 min. Weeks 7&8, 4 sessions of HIIT 20 min. Then see where you are. Test your endurance by doing an HIIT session (12 min) just prior to a strong woman practice event (exercise). I find in the strong man/woman competitions that most competitors have the skills and the strength but not the fuel. Increase cardiovascular fitness will get the oxygen to the muscles more efficiently. I believe supplementation should be taken as needed not in anticipation. If someone is overweight, they can get a lot of energy already from the excess fat they have on their bodies. People do need vitamin supplementation as micronutrients do get depleted with exercise. Protein shakes, well if your fat you get fatter even you take protein shakes. Do you need pre and post shakes? Your call, but I would go with post and then work up to pre shakes. Food taken in liquid form will decrease metabolic rates eventually; try to eat more solid food, frequent meals throughout the day and perhaps a shake post workout. Rate of absorption for solid food prior to workout may give you what you need during the workout. This is of course my opinion and based on personal observations. Manor
aka SAVAGE/JDIDAN/Dan the Protein Man
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Earn your supplements
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CarolynLibrarian
Total Posts: 137
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Thanks, Manor - Yeah - since I lift in the AM, first thing, I find that leaving off that small pre-shake really leaves me with little to no intensity. Solid food, I just want to yakk. I do HIIT-related stuff (light [16 Kg] kettlebells) for 15 minutes after stretching and before the weights. Also another session in the evenings before dinner, 15-30 minutes, depending whether it's a heavy day, medium or light. My question was more about vitamin/mineral supplementation - which ones are the basis, and was I getting them in what I currently do? Thanks for the input! CL
| "Take what's useful, leave the rest." -Bruce Lee |
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Anonymous
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It really depends on a lot of factors. I usually get myself tested before using a supplement. I would drop the Udo's Choice in favour of salmon oil (first choice) or flax oil (second choice). If you need omega-6, almonds are a good source.
B & C are good.
CoQ10? Well, I've read that the stuff helps and I've also read that it's useless. If you're looking for a good anti-oxidant, they must be used in combination with each other. Read Dr. Michael Calgon's booklet about antioxidants, then use a product that suits your needs. I think that using just one may make matters worse as antiodixants are used by the body in an assembly-line process -- read the booklet first.
I might add Greens+ as we can never get enough phytonutrients, especially on the low carb diets we bodybuilders favour.
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CarolynLibrarian
Total Posts: 137
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Cy - Thanks! I knew there was something I left out - Beyond Greens. I've been debating taking that on my low carb diet - I think it may help with getting in my phytos, and possibly stave off the tendency to crave stuff that will screw up my blood sugar again. We shall see. Why not Udo's Choice, by the way? I always thought one should consume 3s and 6s in proportion...
| "Take what's useful, leave the rest." -Bruce Lee |
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Dan Coletta
Total Posts: 162
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definitely not under the heading of absolutely critical but I have been very happy with it's results...L-Glutamine, 10-15 grams/day. I've been dieting very hard and trying to keep my training just as intense. It wasn't going very well, getting weaker and weaker, then I added the L-glutamine and it actually works very well for me, it's supposed to help you recover faster and I think I read somewhere that it helps burn fat a little too (could be off on this one though). But I've definitely noticed faster recovery even with very restricted calories; and the best part is that when I wake up, I wake up raring to go. I attribute this to the faster recovery aspect. Since you mentioned dieting down and maintaining/gaining strength I thought I would mention it. If you do a search on it, this is pretty much exactly what it's for. Good luck!
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CarolynLibrarian
Total Posts: 137
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Cool Dan - will add it to the shopping list and see how it goes!
| "Take what's useful, leave the rest." -Bruce Lee |
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Helen
Total Posts: 340
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Hi Carolyn,
You sure are sounding chipper these days. Good for you. :-)
"Back in the saddle," and in a full gallop too, eh?
About supplementation: I'm not a big fan of them. IMHO, a very good multi- (they're all comparable) and some protein powder should suffice.
It's really the investment in high quality, whole foods, and consistant workouts that will pay the dividends you desire.
Also, consider this:
Lower the total daily calories a bit.
Get a little extra cardio...and mix your workouts to include
low-reps/heavy/generous rests periods, and high-reps/ light'n swift/little rest in between.
It's worked, and is working for me.
Best wishes for the degree of success you seek.
Helen
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IB138
Total Posts: 9321
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IMHO, no supplements are absolutly critical. A good multi vitamen / multi mineral is a good idea. Some extra protien sure doesn't hurt. This is probably more important to the bber types when cutting calories. Whenever I want more protien, I just throw another steak on the grill <yum yum> The only supplement that I have ever used that has lived up to its hype was Creatine.
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Bill Keyes
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Well-rounded dietary habits will contribute most of the 'absolutely critical' levels of vital nutrients. The challenge is to consume that balance day in and day out. Also, if one is on a 'calorie restricted' regimen for whatever reason, it's tough to get those nutrient levels while maintaining the desired balance of proteins/carbs/fats and calories. Hence, the benefits of supplementation, particularly in the area of vitamins and minerals.
For optimum internal health, which is a big priority for me these days, I try to insure specific levels of C, E, Beta Carotene (A), B complex, and Calcium/Magnesium/Zinc. Supplementing my diet with formulas from reputable companies means I don't have to keep track of the vitamin/mineral content of the foods I eat, making things easier all the way around.
Bill2
Integrity is what you do when you think nobody is watching. |
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Helen
Total Posts: 340
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Quote:
Whenever I want more protien, I just throw another steak on the grill <yum yum>
Hey Barney,
You're speaking my language. Every now and then, when I feel like
cheating, instead of
catering to my sweet tooth, I'll toss a great big fat juicy flank, sirloin, or a London broil on the grill and enjoy that instead. Fer me AND the puppygirl. She loves it when I cheat. :-)
Totally satisfying.
Helen
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Anonymous
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No.
We already get more than enough 6 from the beef we eat. Not only that but if a person only consumed 3, it would take 2 years before you'd have a 6 deficiency.
If I want 6, I eat something fun like almonds. More fun to eat almonds than to take some oil.
Anyhow, if you eat beef, you get more than enough 6. Besides, if you eat a lot of fish, you don't need to take any 3. As a matter of fact, if you take 2g of fish oil, you have enough. I take 4g of fish oil (DHA & EPA). I also take flax oil if I need any extra fat but realistically speaking, I shouldn't need to take the flax oil. Only 5-15% of the flax oil (or Udo's oil's 3's) ever gets converted to DHA & EPA, so fish oil is a must if you want to keep the calories low.
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CarolynLibrarian
Total Posts: 137
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I eat fish about twice a week, when I'm not eating it constantly on the tuna-n-water thing - grilled fresh salmon, usually. So that's covered. I'll continue some oil, though, I like the skin benefits. :) Barney and Helen, you two are da bomb. I have the Grill Setup from Hell, and live where I can grill year-round - I likes the beef, and eat it often. Since I'm low-carb (with my veggies coming from spinach and other green leafy things and most often raw), a cheat for me is overeating on beef. London Broil, marinated in Dale's or Allegro all day in the fridge, grilled to perfection over apple wood... Oh yeah, babe. Generally, now that I'm back on track, though, I'm not really hungry at all. Calories are down effortlessly, and activity level is up thanks to not being hypoglycemic all the time anymore. :)
| "Take what's useful, leave the rest." -Bruce Lee |
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Anonymous
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This tuna and water thing worries me. I eat my share of tuna... e.g. today 5 cans of tuna and 5 filets of salmon and a can of salmon have been consumed or are planned.
I consume flax oil only when I need the extra fat, e.g. I'm eating lower fat foods like tuna. If I want some O6, I eat almonds, at the expense of a couple of grams of carbs. And, don't forget that flax oil contains some O6, IIRC, 54% of it is O3, of which only 5-15% gets converted to DHA & EPA, the O3 our bodies use, while the rest of the O3 may be used for other things such as energy, etc. If you want to guarantee DHA & EPA, fish oils are the only sure thing. The average body needs about 2g of fish oil, supplying 18% EPA & 12% DHA. As I put more demands on my body than average, I consume double the amount and I take extra flax oil to round out my fat consumption.
I will put a tsp of flax oil in my evening shake before bedtime to slow down the digestive process overnight. Lately I've been eating real food instead of having a shake before bedtime and I supplement with 5g of glutamine with the real food. Tonight I will have salmon just before bed, though I just took a roast out of the freezer. If it thaws by the evening, I may replace some of the salmon I planned to have with some roast beef tonight though.
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scaphoidguy
Total Posts: 5
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1. Protein
2. Glutamine
3. Creatine
4. Daily multivitamin
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Fred Fornicola
Total Posts: 184
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"Some type of calcium...TUMS works well here, since there aren't a lot of studies that show that you'll be able to properly uptake and utilize all that calcium. Still, chances are, if you're warm and breathing...you don't get enough calcium." To my knowledge calcium is best absorbed in an acid environment in the gut and TUMS, well being an antacid doesn't leave much chance of absorbing much if any of the calcium offered. Merely a marketing tool....
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Wicked Willie
Total Posts: 16864
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I beg to respectfully disagree, Fred. I don't believe that TUMS contains any other antacid ingredient other than calcium carbonate(I don't have a bottle label in front of me,) so the environment issue shoudn't be an issue...otherwise all calcium supps couldn't be absorbed. The recommendation to use TUMS was taken from Tom I. Ph.D at the '03 Bomber Bash...as well as numerous physicians here at the University of Florida. I additionally "feel" (since I have no research of my own) that calcium is essentially wasted unless Vit. D, magnesium and zinc are also present. Some individuals have body chemistry that will only allow them to utilize the lactate, gluconate or citrate compounds, also.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Fred Fornicola
Total Posts: 184
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WW, Maybe you're right. Who knows. I am basing my comments on nutritionists I've spoken with and info like this from Dr. Andrew Weil. "Tums are basically mint-flavored chalk, or calcium carbonate. While it is certainly usable as a calcium source, calcium carbonate is not the most easily absorbed form of calcium. The concern is whether calcium supplements actually get into the system; that's why I recommend calcium citrate, the form most easily absorbed, rather than Tums. I don't think there's anything wrong with Tums, but there are better ways to get your calcium. I recommend 1,200 to 1,500 milligrams of calcium citrate taken at bedtime. You can buy calcium citrate as a pill, a chewable or a powder or tablet that dissolves in water for a pleasant, bone-boosting drink. I usually recommend natural products, but in this case, you may be better off with the synthetic variety -- in one study, calcium from oyster shells, the mineral dolomite and bone meal all contained significant amounts of lead and other toxic heavy metals. Calcium citrate delivers half the amount of calcium as calcium carbonate, so you need to take twice as many tablets. And the antacids are generally a lot cheaper than packaged supplements. Some people would rather risk the absorption problem for the price. And Tums has made quite a market out of its use. Six Tums antacids a day would provide 1,200 milligrams of elemental calcium. Don't take them with meals, however, because fiber and starch bind the calcium and makes it unavailable to your body." Here is the link if you or anyone else is interested. http://www.drweil.com/app/cda/drw_cda.html-command=TodayQA-questionId=3067Personally, I don't take any supps. I just focus on eating healthy, non processed foods as much as possible.
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Andy Steinke
Total Posts: 26
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Calcium supplementation involves some more timing issues depending on medication -- for example, if you are using birth control, you do not want to take calcium at near the same time as it can reduce or eliminate its effects (the same with almost any hormone-based medication and a lot of others).
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Jerry Brainum
Total Posts: 130
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The best supplementation plan would depend on a person's goals and eating habits. Some supplements, for example, creatine, are more performance-oriented, and would do little or nothing for a person not engaged in weight-training, or suffering from certain neurological diseases. Other nutrients are dificult to get from a normal food intake, such as vitamin E. The therapuetic dose of E starts at 400 units, and to try to get this level only from food is nearly impossible. If you don't eat fatty fish, then omega-3 fats are vital, since about 90% of people seem to be deficient in these fats. To say that "supplements don't work," or to make the equally broad statement that "supplements are snake oil" is just nonsense. While some supplements don't provide much benefit, you can't say that about them all. After over 40 years of studying applied nutrition, I've yet to meet even a single person who follows the so-called balanced diet plan. How many people eat the optimum 9 or more servings a day of fruits and mainly vegetables? Without eating these foods, you're lacking certain elements that may protect against cancer and cardiovascular diseases. I would say that minimally, anyone engaged in exercise should consider a good multi-vitamin, multi-mineral, vitamin C, and vitamin E.Other supps depend on financial and personal considerations. Protein supps are great for dieting and meal purposes. Most fat-burning supps don't work at all. The most effective of this genre were the ephedrine/ma haung, which the FDA removed. Losing fat is a matter of decreased calories and increased exercise, no magic involved. Some diets are better than others. I like low carb plans, but with minor adjustments, such as some intake of vital veggies, and substituting good fats for saturated fat.For year-round health and fitness, the best plan is probably the Paleolitic style eating plans. The idea of supplementing B6, folic acid, and B12 is good,since these nutrients neutralize the toxicity of homocysteine, thought to be responsible for about half of all cardiovascular deaths.But these would be included in the multi-vitamin. Ingesting omega-3 fats without vitamin E may be somewhat risky for some, since DHA, one of the omega-3 fats raises LDL cholesterol about 7% and lowers the activity of certain immune cells. Glutamine and HMB may be of help to beginners or those training especially hard. To recreational exercisers, they are largely a waste of money. This is what I mean by "specialized." I've experimented with certain OTC supplements to see their effect on blood lipid values. Doing this led to a drop in total cholesterol from a starting value of 205 to 150 with no change in diet, and while eating plenty of saturated fat and cholesterol. I used no drugs, made no changes in my exercise routine. I used red yeast rice, garlic, and policsanol. This was just an experiment, but I was surprised at the result.Women should be conscience of their calcium intake, since they rarely eat enough of the foods rich in calcium, such as milk and cheese, to meet their minimal daily requirements. But not only is the form of supplemental calcium important, but also the accompanying nutrients needed for calcium assimalation. This includes vit D, magnesium, the proper ratio of phosphorus and others. That's the problem with using Tums, you get only calcium, not the acessory nutrients. If you are low in gsatric acid, as many older people are, the other forms of calcium, such as citrate or glycinate are better, since they don't require acid for uptake. Also, keep in mind that you can only absorb a maximum of about 500 milligrams of calcium at one time. Taking a dose before bed is prudent.
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Laree
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Ginko Biloba 04-24-04 12:29 PM - Post#2031
Hey, Jerry,
A bunch of years ago you told me you were a big fan of ginko biloba for aging brain function. That still true? You taking it?
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Jerry Brainum
Total Posts: 130
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Quote:
Laree said:
Hey, Jerry,
A bunch of years ago you told me you were a big fan of ginko biloba for aging brain function. That still true? You taking it?
Yes, I still use Gingko, despite some mixed findings from recent studies. I think gingko may dampen the effect of cortisol in the hippocampal section of the brain, which may be the main site of memory and intelligence. If it did nothing more than that, it would be worth taking. Much brain aging nad loss of function results from long-term cortisol-based toxic effects on neurons. I also use a few other "smart nutrients," such as acetyl L-carnitine, R-lipoic acid, vinpocetin, and choline. Do they work? Hard to say. But I wish I had them available when I was in school!
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Laree
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Righto, Jerry, thanks. I'm going to get another bottle tomorrow. Can't have too much brain power as the gray matter ages!
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Daniel
Total Posts: 4
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Regarding L-Glutamine: Is it best to cycle this amino or can it be used contiuously. I have often wondered if the results/effects of my L-Glutamine supplementation would be more significant if I eliminated it for a few weeks every so often. My gut feeling is that the effect of ANY supplement would be enhanced if cycled.
| all things in life, good and bad, have a price |
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jkinnan
Total Posts: 944
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I'm no nutritionist, but since Glutamine is a naturally occurring amino, you'll get it to varying degrees no matter what. I've found that cycling works best with what the body doesn't have naturally, or only gets in miniscule doses. Regarding supplements, I'm of the mind that a supplement means just that. It is not to become the basis of one's nutritional plan, nor should there be a blanket statement of what supplement plan everyone should follow. I've experimented with supplements a lot, and found things that are great, things that work fairly well, and things that are just plain crap. That doesn't necessarily mean that they'll be crap for other people, though. For example, I myself have a naturally high estrogen level for a guy. So, once I began taking an estrogen blocker, I noticed great results in strength gains and fat loss. However, for someone physiologically different from myself, an estrogen blocker might lead only to expensive urine. I think that protein and a good multivitamin are essential for anyone. After that, supplements become more and more dependent on who's using them.
| God's strength and blessings.
Jason |
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Amazonblonde
Total Posts: 12642
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I take several supplements including glucosomine,l-arginine,l-orthonine,a good multi,vitamin c. But I recently started drinking milk again and am making strides in losing some weight and putting on more muscle. I don't eat red meat, so I think the protein from the milk is definately helping.But you really have to play around with it and decide what works for you. I habe been playing around with this stuff for the last 8 years since I lost 60 pounds and started weight training!!! Just its a change of life, you gotta love it!!! Stay motivated!!!!
| Obsessed is a word the lazy use to describe the dedicated!!! |
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Riaz
Total Posts: 87
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Heyo Carolyn, Jeez! Are aaalll those SUPPLEMENTS??? :O Looks more like a grocery list to me! ;) :o) Heck, I'm just another neophyte, but I'm giving you what I got: Animalpak is the multivitamin thingy I use(its also got built in liver tabs!)/I've noticed my overall performance increase with this one.... Isomatrix reloaded is the protein/ I chose this cause its got both the whey and caesin issues covered together(a bit pricey, but worth it: It also tastes like REAL choclate) Thanx for this post though, really been informative: I've ordered ASTs creatine and L-Glutamine, since everybody seems to recommend them uniformly, Thanx again, Peace An!m@L X [ps, I dunno much abt the 'law' or smtn, but I ain't gettin any commision outta this) :P ]
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Stingo
Total Posts: 12873
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Quote:
/sk said:
1 oz of water per lb per day. most people get nowhere near enough water and is is probaly more critical than we know.
Assuming you can afford them, next in line would be a multi vite and calcium if you do not get enough from your real food.
/sk
Hey Steve, glad you're back and hope that heart is tickin' good for you! On WATER, it's vital for training... I am drinking an average of 1.5 gallons per day... It helps detox your body and makes the muscles flourish... On Calcium, forget the TUMS, buy a good Calcium supp.
Best!
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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mongfu
Total Posts: 72
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hello Jerry, i thought everyone would really benefit from you giving us your top ten picks...-best researched-most essential, etc...supplements for overall health/hypertrophy/getting lean etc...your opinion is highly valued and i think you could help everyone save some time, money, and energy. thanks for all your input thus far!
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Jerry Brainum
Total Posts: 130
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Here, in no particular order, are my top 10 supplements:
Creatine
Whey-casein mixture protein powder or meal replacement supplement
Vitamin-mineral
Multi-mineral
Lipoic acid
Essential fatty acid supplement, balanced with omega-6, 3, possibly 9
omega-3 for those that avoid fatty fish sources
vitamin C
Vitamin E
glucosamine/chondroitin for joints
This list is based on existing research and likely need for active people.
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Ken_B.
Total Posts: 43
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Jerry, would you change this list if you were directing it at natural BBs?
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Jerry Brainum
Total Posts: 130
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Quote:
Ken_B. said:
Jerry, would you change this list if you were directing it at natural BBs?
No. I based the list on current research and what most bodybuilders would find useful or lacking in a normal diet.
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mongfu
Total Posts: 72
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thanks again jerry. now, what about your next 5 picks that look promising? and may be a little controversial?
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Anonymous
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Flax fibre. Don't leave home without it.
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Jerry Brainum
Total Posts: 130
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Quote:
mongfu said:
thanks again jerry. now, what about your next 5 picks that look promising? and may be a little controversial?
Okay:
Green tea
L-Carnitine tartrate post training, 2 grams
Protein-carb recovery supplement (this could be on the first list, very useful)
NAC
citrulline malate
That last one is a new supplement. I haven't tried it yet, but the research on it looks good, though limited. It aids aerobic metabolism, helps maximize ATP synthesis and may be a good partner for creatine, which is the main substrate for anaerobic ATP metabolism. It's used in Europe to treat fatigue and may help increase energy in those working out. I wrote about it about 6 years ago in my defunct newsletter, Applied Metabolics, and suggested it would be a good supplement. I guess it took some time for others to figure it out. Two supplements NOT to waste money on are ribose and so-called myostatin blockers, which are a complete fraud.
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Jerry Brainum
Total Posts: 130
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Quote:
Cy said:
Flax fibre. Don't leave home without it.
Anyone who doesn't consume enough fiber from food would definitely benefit from using fiber supplements, such as psyllium, unprocessed wheat bran, etc. I have a feature on what fiber can do for you in the current Ironman magazine.
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Garykissell
Total Posts: 442
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If you could only use three, which 3 supplements would you use? Thanks
| "Today is only one day in all the days that will ever be."........."But what will happen in all the other days that ever come."........."can depend on what you do".........."today." Ernest Hemingway, For Whom The Bell Tolls |
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Garykissell
Total Posts: 442
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I only have 2 right now...Super Spectrum and Flax
| "Today is only one day in all the days that will ever be."........."But what will happen in all the other days that ever come."........."can depend on what you do".........."today." Ernest Hemingway, For Whom The Bell Tolls |
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Anonymous
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Manor
Total Posts: 6773
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No particular order: Creatine Glutamine Joint - Chondroitin,MSM,Glucosomine combo Dan
aka SAVAGE/JDIDAN/Dan the Protein Man
You can't choose your parents however you can choose your lifestyle
Earn your supplements
The most important stack you can do are big plates.- Sweatn |
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ccrow
Total Posts: 10055
Signature: The most important test a lifter has to pass
is the test of time.
-Jon Cole
Show User Page
(Blog, Gallery, Shoutbox & Buddies etc...): No
Last Login IP: 172.70.134.229
Last Online: 03-14-23
User ID: 18
Login Name: ccrow
Primary Training Purpose: Health
Real Email Address: ccrowsmail@yahoo.com
Primary Training Style: Volume
old hand
Bio: No Bio
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Protein, Fish Oil, Vitamin / Mineral Pack
The most important test a lifter has to pass
is the test of time.
-Jon Cole
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Steven
Total Posts: 2063
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Food, water and a multi vitamin.
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sam tsang
Total Posts: 2411
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protein powder, multi-vitamins and joint sups.
Sam Tsang
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Amazonblonde
Total Posts: 12642
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Bomber blend....Aminos....and Multi Vit and minerals!!!
| Obsessed is a word the lazy use to describe the dedicated!!! |
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KP
Total Posts: 5
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Bomber Blend, Flax oil, Multi-Vitamin.
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EdMaleRNMuscle67
Total Posts: 1230
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Bomber Blend, multivit, occasional Carbo Force drink
| Getting stronger every day. |
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