Questions for trainers/people with experience to share...

SquidInTraining

So.... supplements.

I'm looking to increase endurance and muscle performance.

I'm doing about 2 hours a day 4-5 days a week of cardio, (walking and running), and just started Insanity. I'm training for boot camp, and I will be increasing my activity even further over the next 6 months, with most of the focus on strength training the closer I get to my deadline. I do take a daily multivitamin, but I have been wondering if I need to do more for my body now that I'm expecting more out of it.

I have no idea where to begin, or if protein shakes/powders, supplements, etc., are a good idea, and if they are, what brand/kind??

I guess I'm just looking for a push in the right direction.

Help!

Edit: Also, any insight on the kinds of food I should be eating to help my body get the most out of it - should I focus more on protein? How many/what kind of carbs should I be eating? Sorry to pick your brains - I'm just a little overwhelmed by the influx of information I see on the internet.

SarahNicole317

Foods you should eat...
http://figureathlete.tmuscle.com/free_online_forum/sports_food_model_body_women_training_diet_beauty_nutrition/clean_foods_list

Supplement Guide...
http://figureathlete.tmuscle.com/free_online_forum/sports_model_body_women_training_beauty_figure_supplements/the_fa_supplementation_guide

As far as nutrition, keep your foods clean (unprocessed) to get the best results. Someone on a 1600 calorie diet of snickers will look much different than a 1600 calorie diet of whole foods.If you are over 18% body fat, don't get too hung up on macronutrients... I would however try and keep protein at a gram/lb of bodyweight if you want to build lean mass.

omid990

If you are trying to build muscle, then you should be consuming one gram of protein for every pound you weigh.
I've never been big on added supplements so i don't have much advice to offer there but i would say that getting your daily fruits and vegetables is doubly important now to make sure that you are getting the proper vitamins and minerals. also, if you are doing 2+ hours of cardio per workout, then i would look into a low calorie sports drink to replace any lost electrolytes. make sure you are drinking lots and lots of water, about an oz for every 1/2 pound you weigh.

your carbs should be complex carbs (ie whole wheat bread and pasta, brown rice, etc). limit/avoid refined sugar and simple carbs. while carbs are important in your diet, i focus more on the protein. my own ratio is 40/30/30 although that differs for each person. play around with it and see what gives you the best results.

hope i was at least a little helpful
aisha

MacguyverMommy

the website link got cut off...

SarahNicole317

the website link got cut off...

Woops!

Supplements...
http://figureathlete.tmuscle.com/free_online_forum/sports_model_body_women_training_beauty_figure_supplements/the_fa_supplementation_guide

Clean foods list....
http://figureathlete.tmuscle.com/free_online_forum/sports_food_model_body_women_training_diet_beauty_nutrition/clean_foods_list

SquidInTraining

Foods you should eat...
http://figureathlete.tmuscle.com/free_online_forum/sports_food_model_body_women_training_diet_beauty_nutrition/clean_foods_list

Supplement Guide...
http://figureathlete.tmuscle.com/free_online_forum/sports_model_body_women_training_beauty_figure_supplements/the_fa_supplementation_guide

As far as nutrition, keep your foods clean (unprocessed) to get the best results. Someone on a 1600 calorie diet of snickers will look much different than a 1600 calorie diet of whole foods.If you are over 18% body fat, don't get too hung up on macronutrients... I would however try and keep protein at a gram/lb of bodyweight if you want to build lean mass.

Thanks, I appreciate that these lists are tailored for women - I favorited these links (for those that can't see them, the entire links will show up if you press 'quote'). Any suggestions for specific supplements for someone on the 'starter' end of things?

SarahNicole317

One more time!

Food list...
http://figureathlete.tmuscle.com/free_online_forum/
sports_food_model_body_women_training_diet_beauty_nutrition/clean_foods_list

Supplements...
http://figureathlete.tmuscle.com/free_online_forum/
sports_model_body_women_training_beauty_figure_supplements/the_fa_supplementation_guide

You'll have to backspace to delete the 'hard return'

SarahNicole317

Foods you should eat...
http://figureathlete.tmuscle.com/free_online_forum/sports_food_model_body_women_training_diet_beauty_nutrition/clean_foods_list

Supplement Guide...
http://figureathlete.tmuscle.com/free_online_forum/sports_model_body_women_training_beauty_figure_supplements/the_fa_supplementation_guide

As far as nutrition, keep your foods clean (unprocessed) to get the best results. Someone on a 1600 calorie diet of snickers will look much different than a 1600 calorie diet of whole foods.If you are over 18% body fat, don't get too hung up on macronutrients... I would however try and keep protein at a gram/lb of bodyweight if you want to build lean mass.

Thanks, I appreciate that these lists are tailored for women - I favorited these links (for those that can't see them, the entire links will show up if you press 'quote'). Any suggestions for specific supplements for someone on the 'starter' end of things?

I would go with a multivitamin (I like Optimum Nutrition for Women), BCAAs, Beta-7 for endurance, and protein powder. If you want to get lean, keep processed protein bars to no more than once a day. I also like to take ZMA before bed to promote muscle growth.

SquidInTraining

Foods you should eat...
http://figureathlete.tmuscle.com/free_online_forum/sports_food_model_body_women_training_diet_beauty_nutrition/clean_foods_list

Supplement Guide...
http://figureathlete.tmuscle.com/free_online_forum/sports_model_body_women_training_beauty_figure_supplements/the_fa_supplementation_guide

As far as nutrition, keep your foods clean (unprocessed) to get the best results. Someone on a 1600 calorie diet of snickers will look much different than a 1600 calorie diet of whole foods.If you are over 18% body fat, don't get too hung up on macronutrients... I would however try and keep protein at a gram/lb of bodyweight if you want to build lean mass.

Thanks, I appreciate that these lists are tailored for women - I favorited these links (for those that can't see them, the entire links will show up if you press 'quote'). Any suggestions for specific supplements for someone on the 'starter' end of things?

I would go with a multivitamin (I like Optimum Nutrition for Women), BCAAs, Beta-7 for endurance, and protein powder. If you want to get lean, keep processed protein bars to no more than once a day. I also like to take ZMA before bed to promote muscle growth.

That's exactly what I was looking for - if I have too many options I have problems making a decision :laugh: Thanks so much for the response. I will definitely use the links you gave me to help me remember when/how to take them - the food list is awesome, too.

SarahNicole317

No problem! Good luck!

twilight1542

Thanks soo much for the information! Can't wait to check out the links