Supplements?!

Wheelhouse15

elfman5150 wrote: »

The only supplement that I have found to be 'worth it' are creatine and BCAAs. There's definitely science behind creatine and many people seem to find it useful to get those extra few reps. I certainly have. I don't know much about the science behind BCAAs during a workout (I know plenty about BCAAs, as I'm a medical student), but they seem to keep me going longer in the gym when I take them during my workout. That might just be because I love the taste of mine (orange mango twist). Very potentially just a placebo effect for me. So yea, a give creatine my recommendation, and you can try BCAAs but they certainly aren't as useful as creatine IMO.

Probably a placebo since the only things I know that could be used as an immediate energy source would be simple sugars, some other carbs that break down fast, MCTs and alcohol. I could be missing something, though.

100andOnward

I used creatine for a while, and liked it well enough.
Daily, I take: vitamin D, fish oil, a B vitamin. I've used pre-workouts before (verdict: meh. It helped a tiny bit, but no more than regular practice would). I'm also a big fan of Natural Calm, a magnesium supplement. It helps me sleep more soundly.

Edited to remove duplicate sentence.

cajuntank

jessicabeacom wrote: »

Do I need supplements to be gaining muscle in the best possible way?
Do I need creatine?
Amino acids?
Whey protein?
What supplements do you take? If any


My diet is protein packed

No, supplements are just that, to supplement if your diet is lacking. The best possible way to gain muscle is eat in caloric surplus and lift heavy things often.

No, you don't "need" creatine (assuming your question is to supplement). Need infers you will not exist without it. You may "want" creatine as the research is pretty concrete on its benefits. Some respond better than others, but it would take a Dexa scan to really put any value to it. Just take it if you are serious about lifting. Its cheap.

Amino Acids are protein. Didn't you say you ate protein?

Whey protein is protein. Didn't you say you ate protein? Now if you think you are lacking on your daily protein intake, you might need to supplement with that.

The supplements I currently take are:

Creatine - I notice a small increase in work capacity while on Creatine
Fish Oil - Omega3 and since I don't eat oily fish as often as I should, its insurance
Vitamin D & K - deskjob stuck inside during daytime, so very little sunlight exposure
Melatonin - take when needed if having trouble sleeping
Multi-Vitamin - use as insurance while I'm on a caloric deficit as a "just in case" since I'm not eating at my body's maintenance
Caffiene - stimulant for morning and pre-workout
Beta Alanine - proven supplement that I feel has increased my work capacity
I also take a BCAA powder that has Citrulline in it - Sometimes go for more hours than I like without an influx of protein, so take it as a low calorie source (again as insurance mostly) and the Citrulline has been shown to help with reduced fatigue and blood flow.

Just realize, that your diet of food is 99% of your nutrition. Supplementation will be that remaining 1%. Sadly enough, people are far to focused on the 1% these days it seems.

Brolympus

ryanhorn wrote: »

Not to steal this thread from the OP but what's everyone's thoughts about pre-workouts?

Hit and miss. Sometimes the stimulants can help you push extra hard on a set. Sometimes it is so much stimulant it can make you physically sick (like lightheaded-ness that leads to neasuea/vomitting). Regardless of what happens, they are "bursty" and last only about an hour, after which there is a giant comedown and you are basically going to be really tired/disinterested in working out further. Helps to be well hydrated before you take them and have a light snack with it, I found. Less chance of getting the dizzies.

My advice: use them to break plateaus if you have one, but that is about it. Don't consistently take them. And definitely only take one scoop, that is all you really need.

Brolympus

Wheelhouse15 wrote: »

elfman5150 wrote: »

The only supplement that I have found to be 'worth it' are creatine and BCAAs. There's definitely science behind creatine and many people seem to find it useful to get those extra few reps. I certainly have. I don't know much about the science behind BCAAs during a workout (I know plenty about BCAAs, as I'm a medical student), but they seem to keep me going longer in the gym when I take them during my workout. That might just be because I love the taste of mine (orange mango twist). Very potentially just a placebo effect for me. So yea, a give creatine my recommendation, and you can try BCAAs but they certainly aren't as useful as creatine IMO.

Probably a placebo since the only things I know that could be used as an immediate energy source would be simple sugars, some other carbs that break down fast, MCTs and alcohol. I could be missing something, though.

Creatine is a pretty well documented supplement. Consistent use promotes better ATP upkeep. Essentially, you can workout longer without getting tired. I definitely notice a difference during de-load weeks where I don't take it, especially in the last 30 minutes of my workout.

Azexas

I take a multivitamin, whey protein if I am having a hard time hitting my protein macro, and a preworkout. I only take the preworkout on days that I go to the gym at 5am before work. My stomach would get sour if I had coffee.

Wheelhouse15

Brolympus wrote: »

Wheelhouse15 wrote: »

elfman5150 wrote: »

The only supplement that I have found to be 'worth it' are creatine and BCAAs. There's definitely science behind creatine and many people seem to find it useful to get those extra few reps. I certainly have. I don't know much about the science behind BCAAs during a workout (I know plenty about BCAAs, as I'm a medical student), but they seem to keep me going longer in the gym when I take them during my workout. That might just be because I love the taste of mine (orange mango twist). Very potentially just a placebo effect for me. So yea, a give creatine my recommendation, and you can try BCAAs but they certainly aren't as useful as creatine IMO.

Probably a placebo since the only things I know that could be used as an immediate energy source would be simple sugars, some other carbs that break down fast, MCTs and alcohol. I could be missing something, though.

Creatine is a pretty well documented supplement. Consistent use promotes better ATP upkeep. Essentially, you can workout longer without getting tired. I definitely notice a difference during de-load weeks where I don't take it, especially in the last 30 minutes of my workout.

Creatine isn't a macro (should have been clearer there) it's a precursor to ATP and it still needs to be absorbed through normal digestion. The ones I mentioned are more immediate fuel sources when ingested.

Brolympus

Wheelhouse15 wrote: »

Brolympus wrote: »

Wheelhouse15 wrote: »

elfman5150 wrote: »

The only supplement that I have found to be 'worth it' are creatine and BCAAs. There's definitely science behind creatine and many people seem to find it useful to get those extra few reps. I certainly have. I don't know much about the science behind BCAAs during a workout (I know plenty about BCAAs, as I'm a medical student), but they seem to keep me going longer in the gym when I take them during my workout. That might just be because I love the taste of mine (orange mango twist). Very potentially just a placebo effect for me. So yea, a give creatine my recommendation, and you can try BCAAs but they certainly aren't as useful as creatine IMO.

Probably a placebo since the only things I know that could be used as an immediate energy source would be simple sugars, some other carbs that break down fast, MCTs and alcohol. I could be missing something, though.

Creatine is a pretty well documented supplement. Consistent use promotes better ATP upkeep. Essentially, you can workout longer without getting tired. I definitely notice a difference during de-load weeks where I don't take it, especially in the last 30 minutes of my workout.

Creatine isn't a macro (should have been clearer there) it's a precursor to ATP and it still needs to be absorbed through normal digestion. The ones I mentioned are more immediate fuel sources when ingested.

So you are saying I should just pre-load with vodka and skip the creatine?

Wheelhouse15

Brolympus wrote: »

Wheelhouse15 wrote: »

Brolympus wrote: »

Wheelhouse15 wrote: »

elfman5150 wrote: »

The only supplement that I have found to be 'worth it' are creatine and BCAAs. There's definitely science behind creatine and many people seem to find it useful to get those extra few reps. I certainly have. I don't know much about the science behind BCAAs during a workout (I know plenty about BCAAs, as I'm a medical student), but they seem to keep me going longer in the gym when I take them during my workout. That might just be because I love the taste of mine (orange mango twist). Very potentially just a placebo effect for me. So yea, a give creatine my recommendation, and you can try BCAAs but they certainly aren't as useful as creatine IMO.

Probably a placebo since the only things I know that could be used as an immediate energy source would be simple sugars, some other carbs that break down fast, MCTs and alcohol. I could be missing something, though.

Creatine is a pretty well documented supplement. Consistent use promotes better ATP upkeep. Essentially, you can workout longer without getting tired. I definitely notice a difference during de-load weeks where I don't take it, especially in the last 30 minutes of my workout.

Creatine isn't a macro (should have been clearer there) it's a precursor to ATP and it still needs to be absorbed through normal digestion. The ones I mentioned are more immediate fuel sources when ingested.

So you are saying I should just pre-load with vodka and skip the creatine?

No, you weren't paying attention I clearly implied to use both... where did I go wrong?