supplements,anyone?

midmomike
midmomike Posts: 4
edited September 2024 in Food and Nutrition
So,I have reached my goal weight about 3 months ago now(actually have gone 10 pounds less than my goal!) and have since then changed my focus to toneing and building muscle.I go to the gym 3-4 days a week and lift weights for 60-90 minutes each time.I also do cardio 2-3 days a week for about 30-60 minutes each time and yoga for 60-90 minutes each Saturday morning.
My question is about supplements(creatine,whey protein,protein isolate,amino acids,thermohygenics,etc.).Should I be taking any of these to help me reach my goals? I have read articles in muscle and fitness mags that say they are necessary to become "cut" or "ripped" and to make great gains in muscle.I have also read a "fitness guru's" book on the subject and they say supplements are usually a waste of money...that you can get the same benifits from a healthy diet and exercise program.I have not asked my salesperson at my local "sports/nutrition" store because they're probably a little bit bias as to whither or not I should purchase any supps from them.Any advise would be greatly appreciated. Thanks and happy fitness!

Replies

  • josh6603
    josh6603 Posts: 39
    Protein sup. Are a great tool for building muscle and strength. They are not a waste of money and can be quite affordable. Costco sells a 6 pound bag of 100% Whey for 30 bucks. Some supplements are not for casual training routines. Your local nutrition store can lead you in the tight direction if you ask the right questions. Explain your routine and your goals and they can suggest which supplements can maximize your results. Why put time and effort into the gym if your not getting the most out of every rep.
  • brityn
    brityn Posts: 443 Member
    I always suggest a low calorie whey protein powder. Drink it within 30 min of working to help build those muscles up from all the wear and tear of your workout. It'll help them recover quicker and reduce soreness. My trainer suggested this brand to me and it's delicious! ISO FLEX whey protein (118calories, no fat, 1 carb and 27g of protein per scoop) I use the peanut butter chocolate flavor! So delicious and won't kill your diet
  • Vipecap
    Vipecap Posts: 166 Member
    One thing you may want to decide is on exactly what you are looking for before you worry about supplements too much. What I mean is "toning" and "building muscle" are kind of two different things to a degree. "Toning" the way most people mean is actually lowering body fat which really comes from dieting correctly. If you are trying to really build muscle effectively, you need to be at a caloric surplus and part of that means you will gain some fat, it is inevitable (Not meaning you will blow up to the pillsbury doughboy).

    Good general supplements are

    1. Whey Protein - Like has been suggested, including protein shakes in your diet useful for almost everyone. Just make sure with whatever brand you go away to check the nutrition facts. A lot of them will include carbs either for taste or for mass gainers, so you would want to make sure you are getting exactly what you are looking for.

    2. Multivitamin - Unless you have a great balanced diet daily, adding a multivitamin helps in areas of deficiency. You still want to try to get most of your vitamins and minerals from whole food sources.

    3. Fish Oil - Really can help with heart health and everyone needs a strong ticker. If you live in coastal communities or have a large portion of your diet consisting of seafood, you really wouldn't need it.

    After those three, it really comes down do you want to shell out extra money for some added benefits. No supplement is a miracle and will "make you ripped as hell" or "give you 20lbs of muscle in a week". There are strong ones that do increase your output in certain areas but in the end it comes down to you and the effort you put forth.
  • JDMPWR
    JDMPWR Posts: 1,863 Member
    ^^^Correcto. Also look at taking in a protein blend. Casein and whey. one is a slow acting protein and one is digested rapidly. This is very good for post workout where you need to get protein into the blood stream asap.

    If you get the sh*ts and fart a lot from the whey then just try to supplement your diet with egg whites. I always used to have a problem with being gassy and whey protein and never felt like I was putting on as much muscle as I could. I since have changed to just egg whites. Now no gassiness and my muscles have been growing.

    also if you are truly trying to build muscle you need a constant supply of protein in the blood stream at all times so what is wise is to take in 25-35 grams of protein every 3 hours.
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