What supplements do you take?

kdiamond

Multi-vitamin and protein powder (1 scoop a day at most if I'm lacking protein).

joejccva71

For the folks discussing the purity and efficacy of vitamins, meaningful differences in can primarily be seen in pharmaceutical grade vs. food grade.....and food grade is what the vast majority of us consume.

Interesting about Creatine too...I've been dismissing it for years and didn't know people still took them. Something for me to look into! ....and to think how much more Jack3d I would be now if I had just taken my #&$^#-en creatine.

http://www.nlm.nih.gov/medlineplus/druginfo/natural/873.html



Also here is more:

J Strength Cond Res. 2004 May;18(2):311-5.
Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance.
Selsby JT, DiSilvestro RA, Devor ST.
SourceSection of Sport and Exercise Sciences, The Ohio State University, Columbus, Ohio 43210, USA.

Abstract
We tested the hypotheses that, compared with a placebo group or creatine (Cr) group, a Mg(2+)-Cr chelate group would demonstrate improvements in the 1 repetition maximum (1RM) on the bench press and be able to perform more work at 70% of the 1RM for the bench press. Thirty-one weight-trained men were randomly assigned in a double-blind manner to a placebo group (multidextran), a Cr group (2.5 g of Cr daily), or a Mg(2+)-Cr group (2.5 g of Cr daily). Baseline data were collected for the bench press 1RM and maximal work completed during a fatigue set at 70% of the 1RM. Following 10 days of Cr supplementation, follow-up tests were completed for the dependent variables. Groups were similar when the change in 1RM was evaluated either absolutely or relatively. Both the Cr and the Mg(2+)-Cr groups had significantly larger increases in work, both absolutely and relatively, when compared with the placebo group. Partial support for the hypothesis suggests that low doses of Cr are effective at increasing fiber Cr content, and consequently, performance. Further, the Cr and Mg(2+)-Cr groups were similar in both performance tests, suggesting that the proposed mechanism of entry is no better than the conventional method when 2.5 g of Cr is administered and performance is measured as work. This study raises the possibility that a low dose of Cr may be an effective means of enhancing performance after short-term ingestion.

http://www.ncbi.nlm.nih.gov/pubmed/15142029

TK421NotAtPost

http://www.nlm.nih.gov/medlineplus/druginfo/natural/873.html

Cool... thanks for the link!

alleyag

Ok it looks like everyone has a pretty good idea of what to take. And I would like to add my opinion. I believe in the staples multi/fish oil/ creatine/ glutamine / protein. One thing I seen mentioned a lot was creatine. Creatine monhydrate has ruled the market for many years when it came to body building. A newer version of creatine is kre-alkalyn creatine. It requires no loading no cycling and has zero water retention for most. Not to mention the amounts you have to take is much much less. Great product in my eyes. Made the switch 6 months ago and never looked back. Second I haven't heard mentioned is beta alinine. This is becoming more popular in pre workout products and I believe to be a great supplement. Possibly the best discovery of benefits since creatine. Check out www.betaalanine.info/ you will find this product very usefully no matter what kind of athlete you are. It's the stuff that makes you feel all tingly in preworkout formulas. I've been using for 4 months and have to say I'm amazed.


Now to get all chemistry on guys about creatine and how it actually works.

Creatine is initially stored in the muscle as creatine phosphate. As this it can give its phosphate group to ADP. ADP is the end result of used ATP (fuel for muscle contraction) ATP loses its phosphate group when use then become ADP. When creatine phosphate gives the ADP its phosphate group its converting it back to ATP which is then available again as a fuel source for muscle contraction. This is only one of three ways your body creates ATP to use for muscular contraction. Sorry to get all chemistry 101 on you. I feel its helpful to know what these supp. Are actually doing for you so you know if its worth while taking. Although some studies have been done to prove creatine uptake is greater in muscles just worked out. Evidence is non conclusive. So my advice then if your splitting is to take some with breakfast and some preworkout. When your using it post, your allowing your body other natural muscle contractions. I.e walking to use some of that available creatine. By taking it in the morning and preworkout your closing the time window in which in can be used by other daily muscular contractions I.e. walking, getting out of bed.

joejccva71

Ok it looks like everyone has a pretty good idea of what to take. And I would like to add my opinion. I believe in the staples multi/fish oil/ creatine/ glutamine / protein. One thing I seen mentioned a lot was creatine. Creatine monhydrate has ruled the market for many years when it came to body building. A newer version of creatine is kre-alkalyn creatine. It requires no loading no cycling and has zero water retention for most. Not to mention the amounts you have to take is much much less. Great product in my eyes. Made the switch 6 months ago and never looked back. Second I haven't heard mentioned is beta alinine. This is becoming more popular in pre workout products and I believe to be a great supplement. Possibly the best discovery of benefits since creatine. Check out www.betaalanine.info/ you will find this product very usefully no matter what kind of athlete you are. It's the stuff that makes you feel all tingly in preworkout formulas. I've been using for 4 months and have to say I'm amazed.


Now to get all chemistry on guys about creatine and how it actually works.

Creatine is initially stored in the muscle as creatine phosphate. As this it can give its phosphate group to ADP. ADP is the end result of used ATP (fuel for muscle contraction) ATP loses its phosphate group when use then become ADP. When creatine phosphate gives the ADP its phosphate group its converting it back to ATP which is then available again as a fuel source for muscle contraction. This is only one of three ways your body creates ATP to use for muscular contraction. Sorry to get all chemistry 101 on you. I feel its helpful to know what these supp. Are actually doing for you so you know if its worth while taking. Although some studies have been done to prove creatine uptake is greater in muscles just worked out. Evidence is non conclusive. So my advice then if your splitting is to take some with breakfast and some preworkout. When your using it post, your allowing your body other natural muscle contractions. I.e walking to use some of that available creatine. By taking it in the morning and preworkout your closing the time window in which in can be used by other daily muscular contractions I.e. walking, getting out of bed.

Alleyag- I used to take monohydrate (5g) last year and drank a little over a gallon of water a day and it bloated the F out of me. Granted it worked ok, but I like chelate better to be honest.

Just saying.

alleyag

[/quote]

Alleyag- I used to take monohydrate (5g) last year and drank a little over a gallon of water a day and it bloated the F out of me. Granted it worked ok, but I like chelate better to be honest.

Just saying.
[/quote]

Yea I take the kre alkalyn now by scifit and love it. Never tried the chelate but I'm content with the stuff I'm taking now.

takm0527

Multi vitamin
Vitamin C

Dr Rec:
Fish oil
Calcium w/ Vit D


Never used to be one for vitamins until I watched Food Matters (Netflix)...great documentary if you have not seen it. Talks a lot about where our fruits and veg come from and that they can be a week old before they hit the supermarket...so unless you are buying local and eating in season you probably are not getting as many vitamins from your food as you think you are...real eye opener.

They have done studies that show the "organic" and "local" veggies have similar nutritive contents (vitamins, minerals, etc) as the generic kind. The idea that they are nutrient-stripped is just false.

I agree local/organic/in season is the way to go...but living in Iowa...there isn't a whole lot of that except for a few months in the summer...and only veggies...not fruit.

JDMPWR

ON Casein Protein
ON Whey Protein
ON Opti-men Multi Vitamin
ON Glutamine
ON BCAA's
Zinc
Fish Oil
Flax Seed Oil
Flax Seed Meal
Vitamin C

End6ame

I also recommend Power Thirst

http://www.youtube.com/watch?v=qRuNxHqwazs&ob=av3e

letsdothis2010

I take:

Women's one a day (won a bunch of multi-vitamin awards)
Glucosamine/Chondroitin (knees + joints)
Fish Oil (all over...plus I really can't seem to get enough fish in my diet)
Vitamin B-12 in a sublingual tablet (I have CFS so I need B-12...plus sublingual really makes it absorb rather than be flushed away)

laurstarks

i take a multi gummy because regular multi vitamins bother my stomach, along with vitamin d.

kingkong123

CL White Flood + CL Green Mag (Pre-Workout + Creatine Chelate) - I train fasted so this gives me energy without calories
Scivation Xtend BCAA's - For recovery
Orange Triad Multi - A to Z plus Joint and Flex, Plus Digestion, Plus Immunity
CL Fish Oil
Magnum Quattro 4 stage Isolate Protein - For when I can't get the protein I need from whole foods

Any crash from White Flood? How long do you feel the effects? I have a couple longer workouts.

Tried any other pre-workouts?

ninerbuff

I used to be a supplement junkie. Up to 50 pills a day! That was before the invention of the internet where through research, I've found only whey protein and creatine worth anything. So that's all I take now.

Multivitamin and fish oil bro?

My bad. I don't really consider those two supplements but essentials, but yes those two I do take too.

ninerbuff

I'm not a huge supplement guy. Most of them are garbage but here are some that work:

Protein
BCAA
Multi
Fish Oil
Creatine

There are others, but these are pretty well documented to work.

So, I take Protein shakes maybe once per day, BCAA pre/mid/post workout, Multi and Fish Oil.

Good choices.

lovetowrite73

I drink whey protein post-workout and casein protein at night. I wake up at 4 a.m. to workout and thus I feel the casein is necessary as I don't have time to have something small before working out. I drink the whey because from reading on these boards I gathered it's a good post-workout drink to help in repairing the muscles that have been worked out.

joejccva71

CL White Flood + CL Green Mag (Pre-Workout + Creatine Chelate) - I train fasted so this gives me energy without calories
Scivation Xtend BCAA's - For recovery
Orange Triad Multi - A to Z plus Joint and Flex, Plus Digestion, Plus Immunity
CL Fish Oil
Magnum Quattro 4 stage Isolate Protein - For when I can't get the protein I need from whole foods

Any crash from White Flood? How long do you feel the effects? I have a couple longer workouts.

Tried any other pre-workouts?

No crash from White Flood. The effects start to wind down about an hour or so after consuming. I have tried No-Explode and Jack3d and have crashed from both of those but I used these last year. Since my injury, I've only used White Flood.

AdvoCare2

Fish oil and Catalyst!

kingkong123

CL White Flood + CL Green Mag (Pre-Workout + Creatine Chelate) - I train fasted so this gives me energy without calories
Scivation Xtend BCAA's - For recovery
Orange Triad Multi - A to Z plus Joint and Flex, Plus Digestion, Plus Immunity
CL Fish Oil
Magnum Quattro 4 stage Isolate Protein - For when I can't get the protein I need from whole foods

Any crash from White Flood? How long do you feel the effects? I have a couple longer workouts.

Tried any other pre-workouts?

No crash from White Flood. The effects start to wind down about an hour or so after consuming. I have tried No-Explode and Jack3d and have crashed from both of those but I used these last year. Since my injury, I've only used White Flood.

Good stuff. Thanks.

lilRicki

I take calcium with magnezium and vitamin D, and a woman's mulit-vitamin...because I don't eat dairy. I also have a protein shake after my work outs...just the cheap wal-mart designer whey protein, just add water and suck it back.

angiereeves33

I drink Shakeology for breakfast every day.
It has all the vitamins and minerals I could ever need.
Plus a full day's supply of the required fruits and veggies... plus a ton more!

byukid

I take:

A mineral supplement
Curcumin
Casein Hydrosylate
CoQ-10
Creatine pyruvate
Vitamin D
Joint Support formula

Things I regret ever taking:
Fancy creatines with just marketing behind them
Glutamine
any "Nitric oxide" supplement
anything by Muscletech

wanttogetskinny

I take daily:

A multivitamin. (As a type one diabetic I've always been pushed to take them. I did as a kid...then stopped. Recently started again, figuring it can't hurt)

("Quadruple-Strength") Cranberry (I am prone to HORRIBLE urinary tract infections that can take months to clear up, even with antibiotics. This is the ONLY way I've found to avoid them)

2000 I.U.'s of D3. (Many many many type one diabetics are deficient....I'm one of them)

Occasionally I will take extra calcium, lutein, or a B-vitamin complex - but these are rare.

jfluchere

Co q 10
Multivitamin
Protein powder
Bcaa
Calcium citrate
And unsweetened green tea to wash them down

babyblake11

im taking iron pills and im looking to start taking calcium as well. im good everywhere else but im low in iron and calcium

driventotheend

I don't take anything on a regular basis. I eat walnuts and ground flaxseed for my omega-3's, but I don't consider that supplementing, I consider that food. I do eat a lot of nutritional yeast for the B-12 (and the taste, I can't get enough of the stuff!) because I go through phases where I eat completely vegan (I'm always vegetarian).