Supplements

GIRL1983
GIRL1983 Posts: 15 Member
in Health and Weight Loss
Can somebody help me with all the confusing and contradictory information out there about supplements?
I am a 30 year old female looking to lower my body fat %- which is currently at 33%.
I am weight training 4-5 days a week with about 20 minutes of cardio on these days. I am currently trying to eat all the nutrients I need each day while maintaining a diet between 1500-1600 calories. I have not yet cut down my carb intake but this is something I am also considering.
Some of the posts I have read say that if you have a high body fat % like myself there is no point in using any supplements to aid fat burning. Also I have read that protein shakes are not necessary to help recovery and muscle growth as long as you are eating enough protein (which I do struggle with).
Some people however seem to swear by the use of supplements to assist in changing their body but often these people are already far leaner than myself.
What I am really asking is does anybody recommend any supplements to compliment dietary changes or is it unnecessary?

Replies

  • allshebe
    allshebe Posts: 423 Member
    Outside of making sure you get enough calcium and vitamin D - either through food choices or with the help of a supplement, I haven't seen any evidence clearly suggesting that supplements aid weight loss or improve health.
  • onwarddownward
    onwarddownward Posts: 1,683 Member
    I'm taking 2000 of D, creatine after my workouts, a protein powder (muscle milk cake batter flavor), a timed release b complex and some calcium/magnesium to help with leg cramps from swimming.

    So far no ill effects. I just try not to over do anything.

    I also take two gnc triflex chews, which is glucosamine and chondoritin. It's very yummy.

    I don't think that any of these help weight loss and the creatine will cause weight gain as it directs fluid into muscle synthesis, it's important to know the difference between weight gain and body shape changes. Some weight gain is good.
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    Supplements are definitely not a _must_ if you get things through dietary habits.

    Personally I use Omega 3 Fish capsules and BCAA's (probably not worth spending money on).

    That's it, all i've ever used.
  • LearnFromTheRed
    LearnFromTheRed Posts: 294 Member
    Protein shakes immediately after exercise stop my muscles aching.

    And I can't deny that taking calcium/magnesium helps me sleep, which seems to help the weight come off more easily. It could be my imagination, but...
  • GIRL1983
    GIRL1983 Posts: 15 Member
    Thanks for the replies. I am not at all worried about my weight if I am healthy and strong with lower body fat- it's the body fat that I am really hoping to lower.
  • etoiles_argentees
    etoiles_argentees Posts: 2,827 Member
    Healthy people get little or no benifits from the vitamins and supplements they hope to better their diet with. CRN urges the Dietary Guidelines committee to recommend supplements to the general public. The CRA is as much about the GreenFacts Foundation, funded by chemical companies. Owned and operated by the $200 billion supplement industry, or whatever it's up to now $ wise. I'd just try to eat a wide variety of food. :)
  • taso42
    taso42 Posts: 8,980 Member
    Some of the posts I have read say that if you have a high body fat % like myself there is no point in using any supplements to aid fat burning.

    Apparently some fat burners on the market may actually have some small effect, but I don't believe in them.
    Also I have read that protein shakes are not necessary to help recovery and muscle growth as long as you are eating enough protein (which I do struggle with).

    Correct. Protein shakes are no different than say chicken breasts. Nobody has to eat protein shakes, and nobody has to eat chicken.
    Some people however seem to swear by the use of supplements to assist in changing their body but often these people are already far leaner than myself.
    What I am really asking is does anybody recommend any supplements to compliment dietary changes or is it unnecessary?

    Fish oil is a worthwhile supplement, but it's not going to change your body. A good diet and good training routine will change your body.
  • etoiles_argentees
    etoiles_argentees Posts: 2,827 Member
    Fish oil is a worthwhile supplement, but it's not going to change your body. A good diet and good training routine will change your body.

    Might be, might not...

    http://chriskresser.com/when-it-comes-to-fish-oil-more-is-not-better

    http://www.westonaprice.org/know-your-fats/precious-yet-perilous

    http://anthonycolpo.com/is-fish-oil-just-a-massive-artery-clogging-con/

    http://raypeat.com/articles/articles/fishoil.shtml

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