Please share you system/knowledge on Taking Supplements
nicfitnesszone
Posts: 115 Member
Hi there, I'm newbie on supplements (protein, pre/post workout, BCAA, etc) and overwhelmed. I read the label and follow the directions as much as I could, however, I realized I maybe taking more than I should since some of the bottles have the same ingredients. SO buys and brings home supplements samples given by reps at his SM practice for me to try. I find myself randomly adding supplements to my drinks without much thought. My goal is to gain muscle mass. I'm 42 female, 90-91 lbs, 8% BF (per caliper and InBody profile). If you have an idea how to narrow down or simplify which supplements and when to take them it would be much appreciated. Thanks! ☺
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Replies
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Go check out examine.com-- science-based review of supplements there.
Personally I don't use any, except whey protein to meet my protein macro. But I believe there's some evidence that a couple of them are effective. I would put supplements way down the list in terms of priorities though after things like appropriate calories/macros/micros, consistent effective exercise routine, adequate rest, etc.0 -
They are supplements, meant to supplement... don't overdo it or over think it.
Reference them with http://examine.com/ for the ones that are beneficial and have been clinically studied and evaluated.0 -
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examine.com but IMO food>supplements0
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Thanks! Will check it out!
@eric_sg61 Totally agree! I'm having a hard time getting enough protein and sometimes protein shake is a great go to in between meeting and such! Will check out the link. Thanks! ☺0 -
You DO NOT need pre / post workout protien. That's all bro-science.
Now a pre-workout is nice. But that's a person to person basis. You might not be as sensitive to caffeine as John Doe is. So, take it with a grain of salt. Personally... I use Citadel Nutrition Tier 1+ with 8oz. of Monster Ultra and two green tea pills (doctor recommended pills, not by personal choice). I take the pills with my pre-workout due to the extra caffeine they offer.
BCAA's are a joke as well. Unless you are training HARD, MULTIPLE TIMES A DAY.... you don't need them. If you have the extra $ laying around and want to take them during your workout, go for it, it won't hurt.
The only supplements you NEED are doctor recommended ones. However, I suggest a daily multi-vitamin, and a daily fish oil supplement.
Now for gaining weight. You need excess calories. There's no way around it. I would say add in about 200-500 per day.... weigh yourself at the end of the week, weekly, and and check your progress. If you find you aren't gaining fast enough, add in more calories. If you find yourself gaining to much, cut back calories. Adding in calories slowly (lean bulking) will help reduce fat gain. Granted, fat will occur, but not as much or as quickly if you just start consuming an extra 600 calories right away, daily.
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Just had this conversation with my doctor a few days ago. For me, repeated blood work shows that I'm deficient in D (latest results earlier this month put me at a 20). So I'm now taking a high dose of D3. I had started taking fish oil supplements a couple months ago but after my doctor reviewed my blood work and my diet, she suggested I stop taking it because it wouldn't really do anything beneficial for me. So I quit that and now only take the D.
I've just started tracking macros/micros and my varied diet, of everything from fast food to whole grains and leafy greens, has me doing a pretty good job hitting close to targets. Some days I'm a bit under on some things, but then other days I go over, so it pretty much evens out
Protein is the thing I struggle with the most but I've been hitting my 101g protein target consistently since I started intentionally tracking it a few days ago. I'm eating a LOT of dairy right now, and I'd like to find other protein sources to cut back on that a bit, but it's working for now.
Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/0 -
Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.0 -
nicfitnesszone wrote: »Hi there, I'm newbie on supplements (protein, pre/post workout, BCAA, etc) and overwhelmed. I read the label and follow the directions as much as I could, however, I realized I maybe taking more than I should since some of the bottles have the same ingredients. SO buys and brings home supplements samples given by reps at his SM practice for me to try. I find myself randomly adding supplements to my drinks without much thought. My goal is to gain muscle mass. I'm 42 female, 90-91 lbs, 8% BF (per caliper and InBody profile). If you have an idea how to narrow down or simplify which supplements and when to take them it would be much appreciated. Thanks! ☺
I'm sorry.. you're female and your body fat percentage is 8%? Is that a typo?
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martyqueen52 wrote: »Y
The only supplements you NEED are doctor recommended ones. However, I suggest a daily multi-vitamin, and a daily fish oil supplement.
Contradicting yourself0 -
LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.0 -
Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
8% is not a typo :-) per caliper measurement and Inbody :-)
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Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
Possibly forgot the 1 in front (judging by her pics that would be more accurate). I don't think age has anything to do with it though... It would just make her a fairly lean female.0 -
90% of supplements are unneeded if one has a balanced diet.
Concerned? Have a multi, some fish oil and protein powder if you're short on protein. That should cover most bases.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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isulo_kura wrote: »martyqueen52 wrote: »Y
The only supplements you NEED are doctor recommended ones. However, I suggest a daily multi-vitamin, and a daily fish oil supplement.
Contradicting yourself
Far from it. Learn to read and start over.
And stop trying to thread hijack from someone who's asking for help. If you want to troll at 47 years old, go to a Pokemon website and argue with children who don't know better.
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nicfitnesszone wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
8% is not a typo :-) per caliper measurement and Inbody :-)
Congrats then on being one of the leanest females on the planet. Shouldn't we be asking you questions?
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LolBroScience wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
Possibly forgot the 1 in front (judging by her pics that would be more accurate). I don't think age has anything to do with it though... It would just make her a fairly lean female.
The article I linked actually does give percentages based on age, but I don't know if that's actually a legit thing?0 -
nicfitnesszone wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
8% is not a typo :-) per caliper measurement and Inbody :-)
Congrats then on being one of the leanest females on the planet. Shouldn't we be asking you questions?
8% body fat on a female lol waaaaaaaaat
OP are you prepping for a contest or something... but then that'd conflict with the idea of taking supplements, if you were entering a contest?
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Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
Possibly forgot the 1 in front (judging by her pics that would be more accurate). I don't think age has anything to do with it though... It would just make her a fairly lean female.
The article I linked actually does give percentages based on age, but I don't know if that's actually a legit thing?Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
It discusses normal ranges, but being below the "Average" range isn't necessarily a bad thing. I means that they are controlling their diet (and more than likely exercise) to a degree which has them categorized as more fit.0 -
Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
Possibly forgot the 1 in front (judging by her pics that would be more accurate). I don't think age has anything to do with it though... It would just make her a fairly lean female.
The article I linked actually does give percentages based on age, but I don't know if that's actually a legit thing?
Percent body fat is a number based on actual body fat compared to total body weight and has nothing at all to do with age.
8% would be completely shredded. She would have a grainy, dry and vascular look like the women who compete professionally in bodybuilding or women's physique.
Actually, I think this picture is 11% instead of 8%.
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Calipers are wildly inaccurate for measuring bodyfat.
A women at 8% bodyfat would likely have reproductive issues, too.0 -
nicfitnesszone wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
8% is not a typo :-) per caliper measurement and Inbody :-)
This is not accurate.
http://www.ncbi.nlm.nih.gov/pubmed/6650717
Elite American athletes have higher BF% than you?
http://www.livestrong.com/article/490176-lowest-possible-body-fat-percentage/
For women it is important to not go any lower than 10 to 13 percent body fat.... Athletic women are in the range of 14 to 20 percent body fat.
Based on your profile pictures, specifically the one of you in the pink sports bra, you look to be about 15-17% body fat.0 -
Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
Possibly forgot the 1 in front (judging by her pics that would be more accurate). I don't think age has anything to do with it though... It would just make her a fairly lean female.
The article I linked actually does give percentages based on age, but I don't know if that's actually a legit thing?
Percent body fat is a number based on actual body fat compared to total body weight and has nothing at all to do with age.
8% would be completely shredded. She would have a grainy, dry and vascular look like the women who compete professionally in bodybuilding or women's physique.
Actually, I think this picture is 11% instead of 8%.
#datvascularity0 -
IsaackGMOON wrote: »nicfitnesszone wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
8% is not a typo :-) per caliper measurement and Inbody :-)
Congrats then on being one of the leanest females on the planet. Shouldn't we be asking you questions?
8% body fat on a female lol waaaaaaaaat
OP are you prepping for a contest or something... but then that'd conflict with the idea of taking supplements, if you were entering a contest?
Thank you.
I'm 5"0' very petite. And have been within the range of 93-95lbs at most I'd say 103.5-104 for 24 years. This is my baseline and what's normal for me. During those years however, I wasn't watching what I eat (highly processed food) and my running and cycling is not consistent. When I turned 40 and type 2 DM happened I decided to "eat clean" and be consistent with my outdoor sports.
So no sir/mam just because I'm small doesn't mean I'm not normal or joining a contest. :-)0 -
nicfitnesszone wrote: »IsaackGMOON wrote: »nicfitnesszone wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
8% is not a typo :-) per caliper measurement and Inbody :-)
Congrats then on being one of the leanest females on the planet. Shouldn't we be asking you questions?
8% body fat on a female lol waaaaaaaaat
OP are you prepping for a contest or something... but then that'd conflict with the idea of taking supplements, if you were entering a contest?
Thank you.
I'm 5"0' very petite. And have been within the range of 93-95lbs at most I'd say 103.5-104 for 24 years. This is my baseline and what's normal for me. During those years however, I wasn't watching what I eat (highly processed food) and my running and cycling is not consistent. When I turned 40 and type 2 DM happened I decided to "eat clean" and be consistent with my outdoor sports.
So no sir/mam just because I'm small doesn't mean I'm not normal or joining a contest. :-)
They were referring to the fact that you being 8% bodyfat would mean that you are stage ready or entering a competition.0 -
LolBroScience wrote: »nicfitnesszone wrote: »IsaackGMOON wrote: »nicfitnesszone wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
8% is not a typo :-) per caliper measurement and Inbody :-)
Congrats then on being one of the leanest females on the planet. Shouldn't we be asking you questions?
8% body fat on a female lol waaaaaaaaat
OP are you prepping for a contest or something... but then that'd conflict with the idea of taking supplements, if you were entering a contest?
Thank you.
I'm 5"0' very petite. And have been within the range of 93-95lbs at most I'd say 103.5-104 for 24 years. This is my baseline and what's normal for me. During those years however, I wasn't watching what I eat (highly processed food) and my running and cycling is not consistent. When I turned 40 and type 2 DM happened I decided to "eat clean" and be consistent with my outdoor sports.
So no sir/mam just because I'm small doesn't mean I'm not normal or joining a contest. :-)
They were referring to the fact that you being 8% bodyfat would mean that you are stage ready or entering a competition.
Ahhh :-) I'm sore from tip of my hair :-) to my toes and it's been 2 weeks. This is the reason why I started thinking of BCAA, pre-post stuff.. perhaps it will help with the soreness in addition to hot/cold therapy. :-)0 -
Yes, PT mentioned caliper accuracy depends on the person using the caliper while InBody depends on time of day and hydration and caffeine intake on that day. IMO clothes fit is more accurate than anything :-)
Thanks everyone for all the input. Happy Friday! :-)0 -
Protein - specificity whey but others are fine
Creatine monohydrate
Caffeine - other stimulants
Honestly 95% are a waste of money.0 -
nicfitnesszone wrote: »LolBroScience wrote: »nicfitnesszone wrote: »IsaackGMOON wrote: »nicfitnesszone wrote: »Sarasmaintaining wrote: »LolBroScience wrote: »Sarasmaintaining wrote: »Also, a bf% of 8 percent is really low for a female and isn't really recommended. You might want to do some research on that and adjust your goal up a bit.
http://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
It's a miscalculation if anything because that would make her more lean than female Olympia competitors.
I wonder if she forgot to put a 1 in front of the 8? Even 18% would be really low for her age though.
8% is not a typo :-) per caliper measurement and Inbody :-)
Congrats then on being one of the leanest females on the planet. Shouldn't we be asking you questions?
8% body fat on a female lol waaaaaaaaat
OP are you prepping for a contest or something... but then that'd conflict with the idea of taking supplements, if you were entering a contest?
Thank you.
I'm 5"0' very petite. And have been within the range of 93-95lbs at most I'd say 103.5-104 for 24 years. This is my baseline and what's normal for me. During those years however, I wasn't watching what I eat (highly processed food) and my running and cycling is not consistent. When I turned 40 and type 2 DM happened I decided to "eat clean" and be consistent with my outdoor sports.
So no sir/mam just because I'm small doesn't mean I'm not normal or joining a contest. :-)
They were referring to the fact that you being 8% bodyfat would mean that you are stage ready or entering a competition.
Ahhh :-) I'm sore from tip of my hair :-) to my toes and it's been 2 weeks. This is the reason why I started thinking of BCAA, pre-post stuff.. perhaps it will help with the soreness in addition to hot/cold therapy. :-)
Creatine monohydrate may help, other than that it sounds like your volume or intensity is simply too much for you. Recovery is important and if you aren't recovering your workouts need to adjust down a notch.0 -
If shes 93-104 lbs. and she's always sore for days after working out, then it is highly likely she is 1) not eating enough, and 2) not meeting her minimum protein macro.
She doesn't need supplements (aside from maybe protein and/or bcaa's). She really just needs to eat more, though adequate fish oil intake (2-3 grams combined EPA/DHA per day) will help with joint support and to reduce inflammation.0
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