Supplements yes or no?
Replies
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Ironandwine69 wrote: »Ironandwine69 wrote: »Right now I only take BCCA ( I don't consider protein shakes to be supplement). I don't even drink pre-workout. If I wasn't doing 18:6 IF I don't think I would take BCCA's either.
I have taken creatine in the past. It has helped with strength and muscle growth.
I agree with you about protein shakes not being a supplement - I try to have at least one a day
Yep. It's very hard for me to get 160 grs of protein from food alone in 6 hour feeding window.
Creatine sometimes causes a little water weight gain though, keep that in mind if you wanna try it.
Why are you consuming 160g of protein? That is more that I need, and I am a 173 lb male. Most women only need 100-130g. Generally, anything in the 1.5-2.2g/kg is sufficient (at that is largely in a cut). If you are in maintenance or recomping, the lower end of that is adequate.
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Because I am on an aggressive cut and I am 5'10 and weigh alot!
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As others said nutrition should be first but I see nothing wrong with using supplements even if they are minimally beneficial or cause a placebo. Just know they aren't some weight loss magic, I look at them as a quality of life thing. Always get the "waste of money" and if you are living on nickles and dimes, yea spend your money elsewhere. If you have expendable cash who cares? People act like they don't spend their money on anything non essential. Just do your research and figure out if said product is right for you.
Opinion of Creatine is well it works and has studies to back it up. BCAA's I really look at them as an expensive Kool-Aid. I take both daily. The way I mix my BCAA's tho it ends up being fairly cheap. Mix 1 scoop of MTS Machine Fuel in a half gallon of water(those two are potent in flavor can't do that with all BCAA's). Just look at it as a 0 calorie drink and extra BCAA's can't hurt.
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Ironandwine69 wrote: »Ironandwine69 wrote: »Ironandwine69 wrote: »Right now I only take BCCA ( I don't consider protein shakes to be supplement). I don't even drink pre-workout. If I wasn't doing 18:6 IF I don't think I would take BCCA's either.
I have taken creatine in the past. It has helped with strength and muscle growth.
I agree with you about protein shakes not being a supplement - I try to have at least one a day
Yep. It's very hard for me to get 160 grs of protein from food alone in 6 hour feeding window.
Creatine sometimes causes a little water weight gain though, keep that in mind if you wanna try it.
Why are you consuming 160g of protein? That is more that I need, and I am a 173 lb male. Most women only need 100-130g. Generally, anything in the 1.5-2.2g/kg is sufficient (at that is largely in a cut). If you are in maintenance or recomping, the lower end of that is adequate.
.
Because I am on a fast cut and I am 5'10 and weigh alot!
Are following some of the protocols that Lyle McDonald is known for?
There are some circumstances that do benefit from higher protein. Very aggressive cutting protocols, that the unmentioned procotols by Lyle, are one of them.0 -
Ironandwine69 wrote: »Ironandwine69 wrote: »Right now I only take BCCA ( I don't consider protein shakes to be supplement). I don't even drink pre-workout. If I wasn't doing 18:6 IF I don't think I would take BCCA's either.
I have taken creatine in the past. It has helped with strength and muscle growth.
I agree with you about protein shakes not being a supplement - I try to have at least one a day
Yep. It's very hard for me to get 160 grs of protein from food alone in 6 hour feeding window.
Creatine sometimes causes a little water weight gain though, keep that in mind if you wanna try it.
Why are you consuming 160g of protein? That is more that I need, and I am a 173 lb male. Most women only need 100-130g. Generally, anything in the 1.5-2.2g/kg is sufficient (at that is largely in a cut). If you are in maintenance or recomping, the lower end of that is adequate.
I have protein powders, but only because I cook with them. I mostly use it as a buffer and am satiated more when I am at 1g/lb.
Creatine is the most studied and most proven supplement on the market. For many it will provide additional benefit during lifting. But I personally won't try it again (last time I was having severe stomach cramping) until I have maxed out my noob gains. If I show little to no progress in my lifts, that is when I will try to incorporate it. BCAA's are noted are overblown. Some like pre-workouts as they are loaded with caffeine (another proven supplement).
There are other supplements that are proven like; vitamin D, multivitamin, fish oil, etc.. but those are more directly related to health, as opposed to gym performance.
I would also recommend looking at www.labdoor.com for quality supplements if you buy any.
My protein goal is 151g - are you saying that's too much?
If I remember your stats correctly that is more than necessary for muscle growth/retention. Usually it's 0.8-1g per lb lean body mass. However some people prefer to eat higher protein especially for satiety during a cut. Nothing wrong with that.
But if you are having problems reaching your cal goal you may want to reconsider your macro ratios.0 -
Ironandwine69 wrote: »Ironandwine69 wrote: »Ironandwine69 wrote: »Right now I only take BCCA ( I don't consider protein shakes to be supplement). I don't even drink pre-workout. If I wasn't doing 18:6 IF I don't think I would take BCCA's either.
I have taken creatine in the past. It has helped with strength and muscle growth.
I agree with you about protein shakes not being a supplement - I try to have at least one a day
Yep. It's very hard for me to get 160 grs of protein from food alone in 6 hour feeding window.
Creatine sometimes causes a little water weight gain though, keep that in mind if you wanna try it.
Why are you consuming 160g of protein? That is more that I need, and I am a 173 lb male. Most women only need 100-130g. Generally, anything in the 1.5-2.2g/kg is sufficient (at that is largely in a cut). If you are in maintenance or recomping, the lower end of that is adequate.
.
Because I am on a fast cut and I am 5'10 and weigh alot!
Are following some of the protocols that Lyle McDonald is known for?
There are some circumstances that do benefit from higher protein. Very aggressive cutting protocols, that the unmentioned procotols by Lyle, are one of them.
I'm gonna have to Google Lyle McDonald and his protocol. Lol.
But I am 5'10 and weigh 160lbs, I always go for 1gr of protein per lbs on a cut. By aggressive I mean 500 calorie deficit and not eat workout exercise calories back. Which to me is very aggressive.0 -
Ironandwine69 wrote: »Ironandwine69 wrote: »Ironandwine69 wrote: »Ironandwine69 wrote: »Right now I only take BCCA ( I don't consider protein shakes to be supplement). I don't even drink pre-workout. If I wasn't doing 18:6 IF I don't think I would take BCCA's either.
I have taken creatine in the past. It has helped with strength and muscle growth.
I agree with you about protein shakes not being a supplement - I try to have at least one a day
Yep. It's very hard for me to get 160 grs of protein from food alone in 6 hour feeding window.
Creatine sometimes causes a little water weight gain though, keep that in mind if you wanna try it.
Why are you consuming 160g of protein? That is more that I need, and I am a 173 lb male. Most women only need 100-130g. Generally, anything in the 1.5-2.2g/kg is sufficient (at that is largely in a cut). If you are in maintenance or recomping, the lower end of that is adequate.
.
Because I am on a fast cut and I am 5'10 and weigh alot!
Are following some of the protocols that Lyle McDonald is known for?
There are some circumstances that do benefit from higher protein. Very aggressive cutting protocols, that the unmentioned procotols by Lyle, are one of them.
I'm gonna have to Google Lyle McDonald and his protocol. Lol.
But I am 5'10 and weigh 160lbs, I always go for 1gr of protein per lbs on a cut. By aggressive I mean 500 calorie deficit and not eat workout exercise calories back. Which to me is very aggressive.
Oh and during maintenance I do 1gr per LBM, instead of 1 gr per pound.1 -
I use gold standard protein powder. Might look into creatin when I lose the weight I want.1
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Start from these defaults:
- All supplements are useless
- How many calories you eat determine your weight
- You'll get further with a good weight training program
- Even the 'good' supplements are a rounding error in the fitness math
If you're going to supplement your diet, know why and with what. Don't simply add something because Women's Health magazine claims it's a good idea, or the local news runs a thirty-second segment on how The One True Supplement Study shows a pill brings health. It doesn't.
All of that said, here's the supplements I've taken, and why.- Fish oil - I ave a genetic inflammatory condition (always)
- D3 through the winter months
- Creatine monohydrate for additional ATP for weight lifting (no long use, doesn't see to matter much)
- Psyllium fiber to boost overall fiber if it's been low a few days
- BCAA & L-Glutamine - only for fasted early-morning workouts
- Whey powder for that fabulous calorie to protein ratio
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Gimsteinn1 wrote: »I don't take any supplements (besides some occasional protein powder to hit my macros) .. I am not recomping but I just finished a very successful bulk where I clearly gained significant muscle. So are they necessary? No. Do some people find them helpful.. sure. But I would have calories, macros and training in line first... Supplements would be the very last thing on the hierarchy of importance. Where is that Helms pyramid...
This is actually my take on this as well.
Supplements are great if you need them but if you can get what you need through food then always go for a food instead.
And if you aren't taking the time to properly sort out your nutrition and training, throwing in supplements isn't going to benefit you much... People need to work on the basics before overcomplicating things with small details...0 -
livingleanlivingclean wrote: »Gimsteinn1 wrote: »I don't take any supplements (besides some occasional protein powder to hit my macros) .. I am not recomping but I just finished a very successful bulk where I clearly gained significant muscle. So are they necessary? No. Do some people find them helpful.. sure. But I would have calories, macros and training in line first... Supplements would be the very last thing on the hierarchy of importance. Where is that Helms pyramid...
This is actually my take on this as well.
Supplements are great if you need them but if you can get what you need through food then always go for a food instead.
And if you aren't taking the time to properly sort out your nutrition and training, throwing in supplements isn't going to benefit you much... People need to work on the basics before overcomplicating things with small details...
My nutrition is definitely getting better - I'm making an effort to eat more calories and can feel the difference in my energy levels0 -
Well as u can see u can go nuts here everyone has there own ideas , try them n see if u think they work - I keep not only this log here but I also write down in my lifting log what if any supplements I am taking n if there is any results good or bad - also it may go hand n hand n how your lifts are going too ? One think I swear by is Belveraly international Liver tabs it's real old school but alway works for me - .0
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I have at least 1 protein shake a day, with grass fed whey protein isolate to help boost protein intake.
I take CLA to aid in losing fat and gaining muscle. It seems to work well for me. Here are a few articles on it.
https://www.bodybuilding.com/fun/reform12.htm
http://www.webmd.com/diet/news/20040520/cla-weight-loss#10 -
annie33334 wrote: »I have at least 1 protein shake a day, with grass fed whey protein isolate to help boost protein intake.
I take CLA to aid in losing fat and gaining muscle. It seems to work well for me. Here are a few articles on it.
https://www.bodybuilding.com/fun/reform12.htm
http://www.webmd.com/diet/news/20040520/cla-weight-loss#1
https://examine.com/supplements/conjugated-linoleic-acid/
CLA has been overblown in terms of supplementation; at least according to places like examine.com
"However, human studies on CLA are very unreliable and the overall effects seen with CLA are not overly potent as well as sometimes contradicting. CLA is a good research standard to investigated fatty acids and the PPAR system, but its usage as a supplement for personal goals is quite lacklustre."1 -
livingleanlivingclean wrote: »Gimsteinn1 wrote: »I don't take any supplements (besides some occasional protein powder to hit my macros) .. I am not recomping but I just finished a very successful bulk where I clearly gained significant muscle. So are they necessary? No. Do some people find them helpful.. sure. But I would have calories, macros and training in line first... Supplements would be the very last thing on the hierarchy of importance. Where is that Helms pyramid...
This is actually my take on this as well.
Supplements are great if you need them but if you can get what you need through food then always go for a food instead.
And if you aren't taking the time to properly sort out your nutrition and training, throwing in supplements isn't going to benefit you much... People need to work on the basics before overcomplicating things with small details...
My nutrition is definitely getting better - I'm making an effort to eat more calories and can feel the difference in my energy levels
Get your nutrition in check first and then work on the rest of the pyramid. If you have a good overall diet, get adequate nutritions and time nutrients appropriately and then still want to supplement, that is when I would go for it. But of course, this also assume you have a solid training protocol as well.1 -
My training has stepped up a gear, along with my nutrition, which is why I'm wondering about supplement. Still undecided but thanks for all your advice though
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I have taken creatine on and off for almost 20 years and I've only had positive results. More strength and muscle bulk. Just be sure to drink plenty of water.1
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The majority of supplements aren't needed at all if diet is good. The supplement companies are great sales people.
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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Realize that the "cheaper" the supplement, the chances of having more "filler" and contaminated product may be present. Supplements DON'T go through the same kind of quality control as other products for intake.broseidonkingofbrocean wrote: »As others said nutrition should be first but I see nothing wrong with using supplements even if they are minimally beneficial or cause a placebo. Just know they aren't some weight loss magic, I look at them as a quality of life thing. Always get the "waste of money" and if you are living on nickles and dimes, yea spend your money elsewhere. If you have expendable cash who cares? People act like they don't spend their money on anything non essential. Just do your research and figure out if said product is right for you.
Opinion of Creatine is well it works and has studies to back it up. BCAA's I really look at them as an expensive Kool-Aid. I take both daily. The way I mix my BCAA's tho it ends up being fairly cheap. Mix 1 scoop of MTS Machine Fuel in a half gallon of water(those two are potent in flavor can't do that with all BCAA's). Just look at it as a 0 calorie drink and extra BCAA's can't hurt.
Hence it's not uncommon to find ingredients in them that aren't even on the label. And that would include ingredients that could cause people to fail drug tests (IE college athletes).
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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Suppliments are expensive, and the results (assuming your diet and excersize are on point) are minimal, so I don't recommend them in most cases.
I take whey before lifting (mainly because my job makes it hard to have adequate protien prior), BCAAs during lifting and cardio, and 2.5g of Creatine daily, along with fish oil.
The results with and without suppliments are definitely noticable, but not night and day.
I continue to purchase and use them because for me, they work, and I want to get every last possible benefit out of the work I'm putting in, and that little extra is worth it. Supplements DO have advantageous effects, but whether those minute effects justify an extra ~$50 a month is purely based on personal preference.
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