What Supplements Do You Take?

I'll refrain from talking about brand names and such as I think we all have our opinions on those and many times price is a factor.

I'm also not posting this list to preach about the benefits of supplements.  The post title is "What Supplements Do You Take" and I'm merely answering.  This list is complete for June 2009.

This isn't my schedule but rather a framework.  And please keep in mind.. these are supplements meant to supplement an outstanding nutritional program.  I do not use this list to fill in gaps or substitute or my lack of proper eating.  It's in addition to ... not in place of.

So let's begin...

My Foundational Supplements:

These are supplements I take daily with meals (not all meals), regardless of training.

* Multi-vitamin
* Essential Fatty Acid complex (EPA/DHA)
* Joint Matrix
* Digestive Enzymes
* Udo's Oil 3-6-9 Omegas (plant sourced)
* Beta-Glucan
* ZMA

My Picks for Performance/Muscle Building Supplements:

My selection at this time for pre-workout and post-workout recovery.  I've tried drinking various energy combinations during a workout (Waxy Maize, Vitargo, water beyond a sip at the drinking fountain, etc) and found it to be bothersome.  My workouts don't last long enough that I need energy during the workout itself.  I've got reserves for 60 minutes of high intensity training.

This section is the most critical for me.  If I can have enough energy to do a very high intensity workout AND I can recovery quickly, my gains will be staggering.

When I do not have a session that involved weight training, this list shrinks a lot.

 -Some things are bulk, raw materials that aren't available for end line consumers. -

* Whey protein
* Creatine
* Vitargo S2
* L-Leucine
* Muscle Milk
* Monster Milk/Mass
* Monster Amino
* Monster Pump
* Beta-Alanine
* Provon 290 whey protein isolate

My Optional Supplements:

Things I've found beneficial and I take at irregular times.  I am a coffee drinker and I switch to green tea.  Not for the metabolic effects but for the pick me up of caffeine and the other associated benefits with green tea.

* Caffeine
* Green tea
* Cytomax

Cytomax is something I found useful in 2 specific categories:

a) when attempting to do a high volume, high intensity leg workout such as the Quad Hobbler posted by Tom Venuto.  It's the only solution I will consider drinking during the actual workout besides sipping water.  Anything that is "endurance" related which can be some weight training workouts believe it or not.

b) taken long after workouts but before bed on high intensity days to eliminate cramps.  Leg cramps plague me.  This is the only solution I've found that eliminates it almost immediately.

And that concludes this lengthy list on what supplements I currently take. 

I reserve the right to update this post for DB members when things change or I go home and swallow a pill and realize I didn't post it here.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

1.) Whey Protein
2.) Multivitamin
3.) Fish Oil
4.) BCAA
5.) ZMA

Marc David


{snip}...these are supplements meant to supplement an outstanding nutritional program.  I do not use this list to fill in gaps or substitute or my lack of proper eating.  It's in addition to ... not in place of. {snip}

What a novel idea!

Personally:

1. Whey Protein - One serving a day, post-workout only
2. Creatine Monohydrate - 4 to 5 grams/day
3. Glutamine - 4 to 5 grams/day
4. Multi-vitamin

My home away from DBB

Supplements is something I rarely take. But here's what I do.

Supplements:
*Creatine Monohydrate
*Whey Protein
*Centrum Multi-vitamin OR Animal Pak
*Muscle Milk
*BCAAs

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Multivitamin
Whey
Creatine
Fish Oil
Digestive Enzymes (taken with meals)
Systemic Enzymes (taken far away from meals)
Milk Thistle

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

Whey Protein
Creatine 
Multivitamin
Cissus
Fish Oil
Red Rice Yeast
Milk Thistle 
BCAA 
ZMA - when needed
 
All are once daily, except for Protein which is three times minimum daily

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

creatine -glutamine -fish oil-leucine -whey protein-ripped fuel

DONT BLAME THE PITBULL TRAIN THE PITBULL .BAN THE DEED NOT THE BREED.... OH YES MY GRAMR AND SPELNG SUCK AZZ...I KNOW.. THERE ARE NO BAD DOGS.JUST BAD OWNERS...

I take (in time order, starting @ bfast @ 9 AM)

multivitamin pak
tribulus
creatine
protein
weightgainer
ZMA

maximuscle cyclone
cod liver oil
echinea or watever that plant extract is

After a few months: 

Weight: 177lbs

6 reps 
Deadlift: 300lbs
Squat: 240lbs
Bench: on hold. Rotator cuff injury 

1) Weight Gainer
2) Creatine Monohydrate

- Protein: whey, casein
- EFA: 3-6-9 caps, Udo's Choice
- Multi
- Antioxidants
- Glucosamine/Chrondroitin
- Creatine Mono
- Glutamine
- BCAA
- L-Arginine (don't plan on refilling this one)
- Fiber: Psyllium Husk Powder
- Calcium
 
Not all used daily, but it's what I've been keeping a stock of.

just food
multivitamin
zinc
recession = no money for supps : (

update! 8/3/09

maxes and goals
bench - need to remax
goal bench - 405

squat - need to remax
goal squat - 500

deadlift - need to remax
goal deadlift - 500
weight -174.8 8%bf 

ON 100% Whey
ON Nitro-Core 24
Flax oil (morning)
Fish oil (night)
Animal Pak
Creatine Monohydrate

I haven't taken a supplement in a good few months.  If I do though, it is protein.  Occasionally an energy drink to add some pep to the workout.

I am not really into supplements, but here is what I take:

whey protein
multivitamins
fish oil
vitamin c

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

1. Whey
2. Glutamine
3. Fish Oil
4. Animal Pak