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Display Name Post: Which supplements are absolutely critical?        (Topic#243)
CarolynLibrarian
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Total Posts: 137
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


 
Wicked Willie
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Total Posts: 16600
Re: Which supplements are absolutely critical?
04-15-04 08:52 AM - Post#2007    



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


 
CarolynLibrarian
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Total Posts: 137
Re: Which supplements are absolutely critical?
04-15-04 09:16 AM - Post#2008    



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


 
/sk
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Re: Which supplements are absolutely critical?
04-15-04 09:24 AM - Post#2009    



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
 
CarolynLibrarian
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Total Posts: 137
Re: Which supplements are absolutely critical?
04-15-04 09:45 AM - Post#2010    



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


 
Manor
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Re: Which supplements are absolutely critical?
04-15-04 09:56 AM - Post#2011    



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

The most important stack you can do are big plates.- Sweatn


 
CarolynLibrarian
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Re: Which supplements are absolutely critical?
04-15-04 10:19 AM - Post#2012    



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


 
Anonymous
Re: Which supplements are absolutely critical?
04-15-04 11:22 AM - Post#2013    



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.
 
CarolynLibrarian
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Re: Which supplements are absolutely critical?
04-15-04 11:57 AM - Post#2014    



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


 
Dan Coletta
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Re: Which supplements are absolutely critical?
04-15-04 12:46 PM - Post#2015    



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!
Dan C.


 
CarolynLibrarian
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Total Posts: 137
Re: Which supplements are absolutely critical?
04-15-04 12:53 PM - Post#2016    



Cool Dan - will add it to the shopping list and see how it goes!
"Take what's useful, leave the rest." -Bruce Lee


 
Helen
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Re: Which supplements are absolutely critical?
04-15-04 02:16 PM - Post#2017    





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
 
IB138
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Re: Which supplements are absolutely critical?
04-15-04 02:54 PM - Post#2018    



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.
Peace ~ Bear



 
Bill Keyes
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Re: Which supplements are absolutely critical?
04-15-04 03:07 PM - Post#2019    



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.


 
Helen
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Re: Which supplements are absolutely critical?
04-15-04 07:40 PM - Post#2020    



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
 
Anonymous
Re: Which supplements are absolutely critical?
04-15-04 09:36 PM - Post#2021    



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.
 
CarolynLibrarian
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Total Posts: 137
Re: Which supplements are absolutely critical?
04-16-04 10:58 AM - Post#2022    



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


 
Anonymous
Re: Which supplements are absolutely critical?
04-16-04 02:31 PM - Post#2023    



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.
 
scaphoidguy
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Re: Which supplements are absolutely critical?
04-16-04 04:32 PM - Post#2024    



1. Protein
2. Glutamine
3. Creatine
4. Daily multivitamin
 
Fred Fornicola
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Re: Which supplements are absolutely critical?
04-17-04 07:33 AM - Post#2025    



"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....
"Life is a one act play, there are no encores." - Dan Martin

PREMIERE PERSONAL FITNESS


 
Wicked Willie
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Re: Which supplements are absolutely critical?
04-18-04 02:08 PM - Post#2026    



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


 
Fred Fornicola
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Re: Which supplements are absolutely critical?
04-18-04 05:15 PM - Post#2027    



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=3067

Personally, I don't take any supps. I just focus on eating healthy, non processed foods as much as possible.
"Life is a one act play, there are no encores." - Dan Martin

PREMIERE PERSONAL FITNESS


 
Andy Steinke
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Total Posts: 26
Re: Which supplements are absolutely critical?
04-18-04 09:18 PM - Post#2028    



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).
Andy Steinke
Live Fast


 
Jerry Brainum
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Re: Which supplements are absolutely critical?
04-23-04 10:14 PM - Post#2030    



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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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?
 
Jerry Brainum
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Re: Ginko Biloba
04-25-04 04:54 AM - Post#2032    



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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Re: Ginko Biloba
04-25-04 08:51 PM - Post#2033    



Righto, Jerry, thanks. I'm going to get another bottle tomorrow. Can't have too much brain power as the gray matter ages!
 
Daniel
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Re: L-Glutamine
04-27-04 08:18 AM - Post#2034    



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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Re: L-Glutamine
04-27-04 11:36 AM - Post#2035    



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


 
Amazonblonde
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Re: L-Glutamine
04-30-04 07:15 PM - Post#2036    



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!!!


 
Riaz
*
Total Posts: 87
Re: L-Glutamine
05-06-04 11:27 PM - Post#2037    



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 ]
Pain is caused by Pleasure...


 
Stingo
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Total Posts: 12696
Re: Which supplements are absolutely critical?
05-07-04 02:49 PM - Post#2038    



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


 
mongfu
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Total Posts: 72
JERRY'S TOP 10 SUPPLEMENTS??????
05-16-04 09:29 AM - Post#5199    



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!
Ogami Itto


 
Jerry Brainum
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Total Posts: 130
Re: JERRY'S TOP 10 SUPPLEMENTS??????
05-17-04 03:46 AM - Post#5200    



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.
 
Ken_B.
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Total Posts: 43
Re: JERRY'S TOP 10 SUPPLEMENTS??????
05-17-04 05:28 AM - Post#5201    



Jerry, would you change this list if you were directing it at natural BBs?
Ken B.


 
Jerry Brainum
*
Total Posts: 130
Re: JERRY'S TOP 10 SUPPLEMENTS??????
05-17-04 10:08 PM - Post#5202    



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.
 
mongfu
*
Total Posts: 72
Re: JERRY'S TOP 10 SUPPLEMENTS??????
05-18-04 08:31 AM - Post#5203    



thanks again jerry. now, what about your next 5 picks that look promising? and may be a little controversial?
Ogami Itto


 
Anonymous
Re: JERRY'S TOP 10 SUPPLEMENTS??????
05-18-04 02:02 PM - Post#5204    



Flax fibre. Don't leave home without it.
 
Jerry Brainum
*
Total Posts: 130
Re: JERRY'S TOP 10 SUPPLEMENTS??????
05-18-04 11:06 PM - Post#5205    



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.
 
Jerry Brainum
*
Total Posts: 130
Re: JERRY'S TOP 10 SUPPLEMENTS??????
05-18-04 11:08 PM - Post#5206    



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.
 
Garykissell
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Total Posts: 442
Your top three supplements?
11-08-04 11:00 AM - Post#51444    



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


 
Garykissell
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Total Posts: 442
Re: Your top three supplements?
11-08-04 11:01 AM - Post#51445    



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


 
Anonymous
Re: Your top three supplements?
11-08-04 11:06 AM - Post#51446    



Iron.
 
Manor
*
Total Posts: 6773
Re: Your top three supplements?
11-08-04 11:09 AM - Post#51447    



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


 
ccrow
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is the test of time.
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Re: Your top three supplements?
11-08-04 11:15 AM - Post#51448    



Protein, Fish Oil, Vitamin / Mineral Pack
The most important test a lifter has to pass
is the test of time.
-Jon Cole


 
Steven
*
Total Posts: 2063
Re: Your top three supplements?
11-08-04 11:25 AM - Post#51449    



Food, water and a multi vitamin.


 
sam tsang
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Total Posts: 2411
Re: Your top three supplements?
11-08-04 12:27 PM - Post#51450    



protein powder, multi-vitamins and joint sups.

Sam Tsang
 
Amazonblonde
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Total Posts: 12642
Re: Your top three supplements?
11-08-04 12:34 PM - Post#51451    



Bomber blend....Aminos....and Multi Vit and minerals!!!
Obsessed is a word the lazy use to describe the dedicated!!!


 
KP
*
Total Posts: 5
Re: Your top three supplements?
11-08-04 12:41 PM - Post#51452    



Bomber Blend, Flax oil, Multi-Vitamin.
 
EdMaleRNMuscle67
*
Total Posts: 1230
Re: Your top three supplements?
11-08-04 12:52 PM - Post#51453    



Bomber Blend, multivit, occasional Carbo Force drink
Getting stronger every day.


 
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