What Suppliments

[rmt2]

What Supplements do you use? Creatine, Protein, Multivitamins etc?

I just started working out again and have heard conflicting reports on supplements. I currently use a multi vitamin the in the morning, as well as protein right after work outs. I was talking to a friend and he said creatine was really good before work outs and helps, I was wondering what your opinions would be on suppliments and such. Thanks again.

[Kold]

Protein powder, fish oil, creatine, ZMA for me. Most supplements don't actually work and are just overhyped or have 0 studies proving they work. Creatine and ZMA are some that do work for some individuals because they're simply substances found naturally in our body and our diet, some people are just deficient in them.

Really though, supplementation should be your last step in regard to getting in shape. 95% of the people using supplements don't have their diet or workouts in order and are looking at supplements like some magic pill. Square away the basics first before you bother buying any supplements, and even then, you don't really need them. They can help bust through a plateau for some.

Everyone should use protein powder and fish oil, however. Adding high quality protein to your diet is never a bad thing and fish oil has more positive effects than pretty much anything else you could eat. It helps ward off nearly every disease and aids in muscle building, fat burning, and brain functions.

[rmt2]

Yea, I have been an athlete for many years, and just stopped due to injury and such. I have typically been running for about 30mins a day, as well and swimming some days because I feel it helps stretch better then just stretching, as well as lifting 3-4 times a week. As well as changing my diet, by not drinking soda, or other types of drinks. Im just trying to find any advantage to help the process. Thanks for your feed back.

[Biffins]

Everyone should use protein powder and fish oil, however. Adding high quality protein to your diet is never a bad thing and fish oil has more positive effects than pretty much anything else you could eat. It helps ward off nearly every disease and aids in muscle building, fat burning, and brain functions.

Couldn't agree more with what was said here. I'd add that step 1 before finding out what supplements you want to take (or should take for that matter) is setting a reasonable goal - like say losing weight, gaining muscle, etc. Once that goal is set, there are numerous supplements that will serve that specific purpose well.

As Kold said, supplements are by no means a magic pill, pop this and you will get ripped (legal ones, at least). In the past when my goal was weight/muscle gain, I've taken creatine and while on it I saw noticeable gains, so I would recommend that for sure. Just be sure to not dick around on the requirements for things like creatine. If it says drink a gallon of water a day, drink a gallon of water a day.

For any goal I'd definitely recommend fish oil in your normal protein shake, protein of course, and glucosamine. I've had numerous joint problems in the past, be it strains or discomfort. With glucosamine (~1500mg/day helps lubricate joints) and better stretching I've alleviated or corrected nearly all of the problems I had before.

Hope this helps.
Eric

[rmt2]

Yea, Im trying to currently lose weight, most of my injuries were dislocated shoulders, and high ankle sprains from getting slide tackled through haha. I am currently drinking about a gallon of water anyway instead of drinking pretty much anything else. Ill have to look into the glucosamine and fish oil. But yea being an athlete my entire life I know how shitty and long it takes to get back into shape, just looking for anything to help. Thanks for your suggestions.

[arkinia]

What's ZMA?

Do you really put fish oil in protein shakes? Sounds gross, but I've never tried fish oil. I wouldn't even know where to buy it.

-A

[Kold]

Yea if you put enough ingredients in it masks the taste of fish oil or you can just get capsules. ZMA is basically just zinc and magnesium, 2 minerals that most guys are deficient in. Aids in muscle building, deep sleep, and a few other things.

[arkinia]

Interesting, any idea what natural foods tend to have high concentrations of Zinc and Magnesium?

[greekrefugee]

eat rocks

[Anthaya]

Basically I am the same as Kold however I also use a Nitric Oxide Supplement.

[Kold]

Interesting, any idea what natural foods tend to have high concentrations of Zinc and Magnesium?

Zinc: Oysters, wheat germ, whole grain cereals, peanut butter, squash/pumpkin seeds, pork, dark turkey meat, dried beans and lentils, tahini, plain yogurt, pot roast, eggs, and whole wheat bread.

Magnesium: brown rice, nuts, cereal grains, legumes, cocoa, and dark green vegetables.

There's a bunch more, those were just off 2 of the decent looking sources I found after googling

[greekrefugee]

tahini

woah..i thought this was mostly a greek/middle eastern thing...you guys have that here?

http://en.wikipedia.org/wiki/Halva

this shit OWNS...i have no clue if you can get it here...you west coast fags might be able to, since you're all multicultural and shit

[arkinia]

Fish oil = like...salmon oil? I've seen it in compressed pill/tablet form. How do you usually buy it?

[greekrefugee]

fish eyes


srsly though, gel tablets or whatever are probably the easiest. you can get it in bottle with an eye dropper, lsd style, but then you have the taste/smell, etc.

[Karby]

I've heard the eyedropper style is more effective, but leaves you with bad breath too. Dunno how true that is :p