Supplements and what benefit they may have.... questions to follow

Brocksterdanza
Brocksterdanza Posts: 208 Member
in Fitness and Exercise
I am starting to investigate adding supplements to my daily life. I am an overweight athletic guy... i am ranging about 250 right now... i want to be about 220 or 225. I workout about 5 days a week, give or take a workout. I have just started taking nitraflex as a pre workout and i have to say that i enjoy it. A couple of the guys at my gym and that i train with say that i need to add some aminos to my daily regimen as well as some protein. I am currently trying to cut weight while i still maintain what muscle i do have. They mentioned the aminos will help me in the fat loss process as well as fill some gaps that i could possibly have. They recommended scivation extend performance.... Any advice?

Thanks

Replies

  • DaddieCat
    DaddieCat Posts: 3,643 Member
    I've never seen any research that shows that an amino supplement is beneficial provided you are reaching your normal daily protein goals. And provided you are doing something like monomeals where you only consume one food, you are probably already getting a reasonable balance of amino acids in your normal diet.

    I've also not seen any link to aminos assisting in the fat loss process.

    For me, what worked was consistently eating less than I burned, which I figured out through trial and error and logging trends over time, exercising regularly, and being very patient.

  • tillerstouch
    tillerstouch Posts: 608 Member
    BCAAs (branch chain amino acids) are all the rage with bro lifters.

    You dont need them though, i used to take them and saw zero difference after i stopped.

    Protien you should be supplimenting, if you can get enough protien from food.

    I think the most legitimate suppliment apart from protien would be creatine the rest id probably skip.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    Free form amino acids do not require digestion. That's why I consume BCAA's intra-workout. I have seen an increase in muscle performance during training since supplementing with amino acids. It's not about overall protein consumption for me.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    The base point of supplements, are you not getting enough protein from your food? If you are, then you don't need more.

    Second point of supplements, are you getting good results? If so, you don't need them.

    The only three supplements that I think people should consider is creatine, vitamin D, and fish oil. These are the only ones that I've seen credible science done. The rest aren't at all necessary when you're eating well.

    Allan Misner
    NASM Certified Personal Trainer,
    Host of the 40+ Fitness Podcast
  • Brocksterdanza
    Brocksterdanza Posts: 208 Member
    I'm not getting enough protein i don't think... I'm at 250 and at about 32% bf... thus i need about 65-70 grams a day. As mentioned, I'm trying to lose weight while also building up my endurance and strength for the October spartan beast.
  • singletrackmtbr
    singletrackmtbr Posts: 644 Member
    Hmmm. At the risk of derailing the thread, and with the understanding that there is no universally agreed upon amount, I would say you aren't getting nearly enough protein.

    I stick to getting at least one gram per day for every pound of LBM. If you were to do this, you would require about 175 grams per day. If you want to keep your muscle while eating in a deficit (which I'm assuming you already are if you are trying to lose weight) you need to up your protein intake IMO.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited September 2016
    I weigh 172# and am on a 2000 cal and 40% protein, 40% carb and 20% fat macro diet, which puts me at 200 grams of protein every day.

    I supplement w/soy & whey protein, dietary fiber, flax meal (for omega 3) & Vit D (to alleviate a deficiency) and multivitamins for dietary and health reasons. Also take papaya and pineapple enzymes to help digest all the protein I eat and to reduce gas.

    Just started taking creatine to see if helps to increase energy and build muscle but it's too early to tell if it helps in any particular way or not.

  • whatatime2befit
    whatatime2befit Posts: 625 Member
    You need more protein. I'm a 135ish lb female and I aim for 130-150 g of protein.

    Get enough protein first then consider adding supplements
  • Cahgetsfit
    Cahgetsfit Posts: 1,912 Member
    hey I'm on 140P atm down from over 200 when I was on prep. I don't think you are getting enough!

    As for supps:

    I'm currently doing a creatine load - my first time - doing it just to see what happens basically, so I take some before I work out. I don't take pre-workout. I just put a scoop of creatine in a little bit of water and down it like a shot.

    I take BCAAs intra-workout - have done so since I started lifting. Can't say whether it's made a difference or not as I don't have anything to compare it to, but was advised by my trainer to take them.

    I also take glutamine (mix it with the BCAA)

    That is all at the moment, apart from protein powder in my oats if I feel like it, or in yoghurt. I stopped with my post-workout protein drink when I dropped my protein macros down.

    I"m 168 cm and 58kg by the way.
  • Brocksterdanza
    Brocksterdanza Posts: 208 Member
    Ok so let's say i need to get another 75-100 grams a day. What's the easiest way to do that while keeping within my caloric deficit? Protein powders are high in calories for the most part aren't they?
  • jgnatca
    jgnatca Posts: 14,464 Member
    Chicken, and subtract the equivalent carbs.
  • jgnatca
    jgnatca Posts: 14,464 Member
    Eggs at breakfast. If calories are tight, egg whites.
  • singletrackmtbr
    singletrackmtbr Posts: 644 Member
    edited September 2016
    Not really. My powder is 140 calories per 25 grams of protein. Chicken breast and pork tenderloin also give tons of protein for very little fat and calories.

    I also like Kirkland signature protein bars from Costco as a snack. They're about 180 calories but you get 21 grams and they taste awesome.
  • arditarose
    arditarose Posts: 15,573 Member
    Eat food. Take some fish oil. Have some protein powder if you're not meeting your protein goal easily or if you just like it.
  • tillerstouch
    tillerstouch Posts: 608 Member
    edited September 2016
    Cahgetsfit wrote: »
    hey I'm on 140P atm down from over 200 when I was on prep. I don't think you are getting enough!

    As for supps:

    I'm currently doing a creatine load - my first time - doing it just to see what happens basically, so I take some before I work out. I don't take pre-workout. I just put a scoop of creatine in a little bit of water and down it like a shot.

    I take BCAAs intra-workout - have done so since I started lifting. Can't say whether it's made a difference or not as I don't have anything to compare it to, but was advised by my trainer to take them.

    I also take glutamine (mix it with the BCAA)

    That is all at the moment, apart from protein powder in my oats if I feel like it, or in yoghurt. I stopped with my post-workout protein drink when I dropped my protein macros down.

    I"m 168 cm and 58kg by the way.

    Fyi you dont need to do a creatine load, you can but not necessary. Also timing is irrelevant as its not a fast acting supplement but one that needs to saturate your muscles. (You probably already know this but im commenting for anyone considering creatine.)

  • whatatime2befit
    whatatime2befit Posts: 625 Member
    Brocksterdanza wrote: »
    Ok so let's say i need to get another 75-100 grams a day. What's the easiest way to do that while keeping within my caloric deficit? Protein powders are high in calories for the most part aren't they?
    The one I use is 150 cals for 35 G protein, which isn't bad. A scoop in my breakfast yogurt and a protein shake gives me 70 G protein for 300 cals

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