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What Supplements Should I Take?

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What Supplements Should I Take? - 2/9/2004 8:28:18 PM

Marc David

Posts: 9184
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From: Bay Area -CA
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Recommended Nutritional Supplements

Recommended basic supplementation: (always read labels)

a) Multiple vitamin & mineral (take AM & PM) your overall intake of the various minerals will determine what specific potency is needed in that area. For example, women should target 1200-1500mg of Calcium each day.

b) Essential Fatty Acids (see #2 above)

c) Protein powder (see #1 above) (look for combination of whey, casein, & egg albumen or simply a high-quality whey powder)

d) Vitamin C (1-3g/day spread out) including amount in multi

e) Vitamin E (400-800 iu) including amount in multi

f) Creatine Monohydrate This is one 'performance agent' that is worth a try. Not everyone will respond with amazing results but a good majority will notice significant changes in strength & muscle size. Regardless of nonsensical propaganda against Creatine, it's been found to be safe. Simply apply the hydration advice above in #6 and stick to 3-6 grams each day.

g) Glutamine A "conditional non-essential" amino acid that I consider essential if you take part in any voluntary stress (re: exercise) at all. This agent aids in protein synthesis and has anti-catabolic properties. May increase circulating growth hormone levels in some people. Reinforces immune system and brain function. 5-15 grams daily is an effective dosage.

h) Acidophilus and/or Fructooligosaccharides (FOS) For gastrointestinal health.

i) Alpha Lipoic Acid For blood sugar regulation & antioxidation.

j) Coenzyme Q-10 Useful as an antioxidant, for cardiac health, & prevention of gum disease.

k) Green Tea extract This agent is a major preventive of disease and has antioxidant and metabolic properties.

l) Psyllium Husks and/or Flax Seeds For added dietary fiber; see Nutritional Guidelines Rule #7.

*** There are countless other supplements that may or may not have some limited benefit. I recommend that you stick with the above and put your hard-earned money in the quality of those products.

~ Vince McConnell

*Source: About.com

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DiscussBodybuilding.com recommends buying your bodybuilding supplements from Supplements101.com

RE: What Supplements Should I Take? - 2/9/2004 9:44:00 PM

slayerboy

Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
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Here's my list:

Multivitamin (serving split am/pm)
Fish Body Oils (serving split am/pm)
Glucosamine (pm)
Zinc (pm)
Whey protein (pre/post workout)
L-Glutamine (post workout)
Creatine (post workout)

I am also in the middle of a cycle of Twin Labs Ripped Fuel, of which I take one serving in the evening a few hours before my workout and one serving in pm. I also take high blood pressure medicine in the am and medicine to help with the slow digestion in my stomach in am (1/2), lunch(1/2), and pm(1). I hope to be able to be off the blood pressure meds soon, and hopefully my doc will take me off the other med too.

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RE: What Supplements Should I Take? - 2/9/2004 9:55:12 PM

Marc David

Posts: 9184
Joined: 4/6/2003
From: Bay Area -CA
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You are really close to the About.com guide recommendations.. or the person who wrote it. That's great.. off meds soon for high blood pressure? Was that genetic or related to smoking and lifestyle?

Seems like you have the supplement route down.

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RE: What Supplements Should I Take? - 2/9/2004 10:16:35 PM

slayerboy

Posts: 1567
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From: Spencerport, NY
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I think it's a little of both. I've always had high blood pressure, even as a kid. My doc used to be worried more about my weight tho. I had to endure many things as a kid, but none of them were more painful than going through weight checks every 6 month and being told constantly that I need to loose weight. 18 years of that crap and I said the hell with it. I stopped going to the doctor for almost 7 years. Ironically, that's how long I smoked for too.

but yeah, HBP is in the family, my dad had it when he was heavy and smoked. In my extended family I think there is just about every kind of disorder. Alcoholism used to be #1. Now it's obesity. I won't tell you what one member of my extended family did. Trust me, makes atkins look like childs play. I would have RATHER had her try Atkins before she did what she did. And I hate Atkins...LOL!

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RE: What Supplements Should I Take? - 9/22/2004 7:26:32 PM

ihavesmallmuscles

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Joined: 9/14/2004
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Should Creatine be taken post-workout?

How much protein from shakes is okay? I find it hard to eat too much naturally without also eating a lot of fat, but I make an effort. Whats the best whey-protein shake on supplements101.com. I know this site is supported by that so I will buy from there.

Also, what about glutamine, is that post workout too?

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RE: What Supplements Should I Take? - 9/22/2004 9:14:12 PM

Marc David

Posts: 9184
Joined: 4/6/2003
From: Bay Area -CA
Status: offline

quote:

Should Creatine be taken post-workout?

You can do 1/2 pre and 1/2 post. Or all of it pre. Or all of it post. I'm sort of breaking mine up 2.5g pre and 2.5g post. As long as your muscles are satured with creatine, you get the benefits. There are many posts, many websites all debating this. I personally just know when I'm on creatine I feel stronger. Regardless of post or pre consumption.

A good shake will have anywhere from 23g to 30g of whey protein. There is no "best" anything. And I'll tell you why. As long as it's a good company, you will find that many people then fall back to the taste of the shake. I personally like Muscle Milk by Cytosport. It tastes good. It mixes with milk nicely if you are on a bulk. It has creatine in it along with glutamine and all your branch chain aminos. And it comes in like 16+ flavors. I don't think Sups101 carries them all *BUT* you have variety. And the fats in the shake are not your saturated fats but the EFA ones we all talk about getting.

You can go with Nitrosyn.

You can go with so many others.

I'd personally try many varities and figure out what you like and what you don't. I've tried many. And I don't recommend just one until you have figured out what you like and what you don't like.

< Message edited by mda1125 -- 9/22/2004 9:16:11 PM >

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