Supplements?!
jessicabeacom
Posts: 18 Member
Do I need supplements to be gaining muscle in the best possible way?
Do I need creatine?
Amino acids?
Whey protein?
What supplements do you take? If any
My diet is protein packed
Do I need creatine?
Amino acids?
Whey protein?
What supplements do you take? If any
My diet is protein packed
0
Replies
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If you're already meeting your protein goal, then you don't need to be using protein shakes, although creatine (creapure specifically) I do recommend to gain muscle and strength.0
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I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.0 -
Thanks for your input guys
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Creatine Monohydrate is the way to go, make sure to get (micronized) as it mixes much nicer! You can get 1000g which is 200 servings for less than $20.
I take a multi-vit, Omega 3's, and Vitamin D3.
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I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.
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iain_macfarlane wrote: »I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.iain_macfarlane wrote: »I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.
BCAA's are not protein0 -
iain_macfarlane wrote: »iain_macfarlane wrote: »I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.iain_macfarlane wrote: »I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.
BCAA's are not protein
Please explain how a branched chain amino acid is not protein, thanks.
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You just need roids.0
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I just take protein shakes if I don't meet my goal. Otherwise I take nothing0
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I take serious mass gainer by ON as well as a good creatine monohydrate, BCAAs, and the muscle pharm combat protein for after workouts. Make sure you're diet is carb heavy.0
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No need to supplement protein if you're getting enough already. Not sure why you would think otherwise.
I've never tried Creatine, but it's pretty harmless and clearly some folks say it makes a big difference. My husband takes it.
I use protein powder, a multi-vitamin (which is basically buying pee, but whatever), and a preworkout, because this girl needs an energy boost while lifting at 4:45 in the morning.
None of it is required. If you're seeing results without supplements, there's really no reason to add them unless you want to.0 -
iain_macfarlane wrote: »iain_macfarlane wrote: »I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.iain_macfarlane wrote: »I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.
BCAA's are not protein
Please explain how a branched chain amino acid is not protein, thanks.
Protein is compromised of 9 Amino Acids, 3 of which are Luecine, Iso-Luecine, and Valine a.k.a BCAA. BCAA are just a part of the building blocks to make whole protein chains.
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iain_macfarlane wrote: »iain_macfarlane wrote: »I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.iain_macfarlane wrote: »I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.
BCAA's are not protein
Please explain how a branched chain amino acid is not protein, thanks.
Protein is compromised of 9 Amino Acids, 3 of which are Luecine, Iso-Luecine, and Valine a.k.a BCAA. BCAA are just a part of the building blocks to make whole protein chains.
Nice googling. Sorry, branched chain amino acids are proteins that I can find quite enough of in my diet and will remain so until such time as I'm an elite athlete and need to differentiate or suddenly develop a need to waste money. (Neither of which seem likely in the near future)
Would it be preferable if I recommended a series of expensive supplements she does not need to OP?
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iain_macfarlane wrote: »iain_macfarlane wrote: »I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.iain_macfarlane wrote: »I'd only recommend whey, if you don't get enough protein already from your diet and/or enjoy it.
I've tried creatine and it did absolutely nothing for me - I've heard there is a percentage of people who do not get any benefit from it and I must be one of them - others rave about it, so I'm not sure on that one.
BCAAs, IMO are a waste of money - again, they are just protein.
I use whey but I count it as food not a supplement. The supplements I take are, omega3 capsules (I don't eat enough fish), multi-vit, iron, calcium, evening primrose and magnesium.
The only ones I'd recommend are the fish-oil and multi-vit. The rest are more personal, you need to see where your own diet falls short and what you feel you need.
BCAA's are not protein
Please explain how a branched chain amino acid is not protein, thanks.
Protein is compromised of 9 Amino Acids, 3 of which are Luecine, Iso-Luecine, and Valine a.k.a BCAA. BCAA are just a part of the building blocks to make whole protein chains.
Nice googling. Sorry, branched chain amino acids are proteins that I can find quite enough of in my diet and will remain so until such time as I'm an elite athlete and need to differentiate or suddenly develop a need to waste money. (Neither of which seem likely in the near future)
Would it be preferable if I recommended a series of expensive supplements she does not need to OP?
1. I didn't google, I happen to take in interest in nutrition and supplements.
2. I simply answered your question
3. I never advised them to take BCAA's. I have the same feeling as you in regards to supplements.
FYI - Layne Norton, Alan Aragon, Lyle McDonald are a few guys I like to constantly follow. I guess you can consider them my "google."0 -
Yes, me too.
Seems like you know your stuff - my question was for the guy picking holes in what I was saying.
I find, for me (and also most beginners) BCAAs are an unnecessary supplement pushed by stores/magazines etc. I was once advised in holland and barrat, while looking for a protein juice, to buy this 'it has BCAAs so you don't need protein' - product had 3g BCAAs. Very irritating as someone going in there, not up on nutrition, would just be buying themselves expensive fruit juice - pet peeve
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I have whey & oats if I need a quick breakfast shake
whey for after workouts and 2 BCAA pills
casein before bed.
3 ON mens multivitamins a day
3 Musclepharm fish oil pills a day
5g of Creatine Micronized daily
and I just started taking Animal Flex for my joints0 -
1. Multivitamin
2. Fish Oil
3. Glucosamine/Condrotin
4. Whey Protein
5. Fiber Supplement0 -
take a whey protein if you need the extra protein, great for having immediately post workout. and also take creatine (micronised), you don't need anything else0
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Not to steal this thread from the OP but what's everyone's thoughts about pre-workouts?0
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Creatine works well for me.
Take whey/dextrose/maltodextrin for preworkout and postworkout shake. I am in the camp that believes fast digesting carb and protein post workout helps recovery.
Whey/dextrose/maltodextrin are counted as meals for me, not supplements.0 -
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I did my bulk with good old food. On a budget, coz I like nice clothes and holidays. I take multi vits and omega 3s though.
I tried all that other stuff too, but in the end I realised I was missing out on MEALZ, FOODZ and SCOOBY SNAX.0 -
kevinmacpa wrote: »Creatine works well for me.
Take whey/dextrose/maltodextrin for preworkout and postworkout shake. I am in the camp that believes fast digesting carb and protein post workout helps recovery.
Whey/dextrose/maltodextrin are counted as meals for me, not supplements.
Yes, I'm in that camp too, I just do it with gnocchi and pasta sauce, or bagels cream cheese and salmon, or steak and chips and red wine, with greek yoghurt almonds and oats n maple syrup for breakfast. I just make sure I get the correct amount of macros in a four hour window around my workouts (3 hours before, one hour after), and I split my protein for steady release over three normal meals.
Mmmmmmmm steak n chips
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Not to steal this thread from the OP but what's everyone's thoughts about pre-workouts?
Those are just stimulants. I started taking one on very rare occations when I just didn't feel I was going to be able to put in enough effort due to mental fatigue, but for the most part they aren't very helpful.0 -
kevinmacpa wrote: »Creatine works well for me.
Take whey/dextrose/maltodextrin for preworkout and postworkout shake. I am in the camp that believes fast digesting carb and protein post workout helps recovery.
Whey/dextrose/maltodextrin are counted as meals for me, not supplements.
Reloading glycogen is one thing but if your protiens haven't been assimulated into the amino acid pool then it's not going to be there for the "window" after your workout -- BTW when does that window open and close? If that's your goal then eat your protein well before you workout so that it's avaialble to you when that window opens. I still enjoy a post workout shake but most of that is mental thing and you going to want to drink something anyway so might as well get some protein and carbs while you are at it.0 -
Wheelhouse15 wrote: »kevinmacpa wrote: »Creatine works well for me.
Take whey/dextrose/maltodextrin for preworkout and postworkout shake. I am in the camp that believes fast digesting carb and protein post workout helps recovery.
Whey/dextrose/maltodextrin are counted as meals for me, not supplements.
Reloading glycogen is one thing but if your protiens haven't been assimulated into the amino acid pool then it's not going to be there for the "window" after your workout -- BTW when does that window open and close? If that's your goal then eat your protein well before you workout so that it's avaialble to you when that window opens. I still enjoy a post workout shake but most of that is mental thing and you going to want to drink something anyway so might as well get some protein and carbs while you are at it.
I usually have one meal about half hour to one hour before workout. During this meal, I eat about 30 to 40 grams of protein from lean meat, and 20 to 50 grams of slow digesting carb. About 5 min before workout, I have a shake with 30 grams of whey and about 40 grams of malto/dextrose mix with 50/50 ratio. This provides sufficient energy for any workout. About 5 to 10 min after workout, I take another shake with 30 grams of whey and 60 grams of malto/dextrose mix and 3 grams of creatine.
When I used to workout before, I never drink post workout shake, and just eat a big meal afterwards, ever since I start drinking post workout shakes with carb mixed in, I feel much less soreness during recovery, and it felt like the recovery process is a bit faster.0 -
kevinmacpa wrote: »Wheelhouse15 wrote: »kevinmacpa wrote: »Creatine works well for me.
Take whey/dextrose/maltodextrin for preworkout and postworkout shake. I am in the camp that believes fast digesting carb and protein post workout helps recovery.
Whey/dextrose/maltodextrin are counted as meals for me, not supplements.
Reloading glycogen is one thing but if your protiens haven't been assimulated into the amino acid pool then it's not going to be there for the "window" after your workout -- BTW when does that window open and close? If that's your goal then eat your protein well before you workout so that it's avaialble to you when that window opens. I still enjoy a post workout shake but most of that is mental thing and you going to want to drink something anyway so might as well get some protein and carbs while you are at it.
I usually have one meal about half hour to one hour before workout. During this meal, I eat about 30 to 40 grams of protein from lean meat, and 20 to 50 grams of slow digesting carb. About 5 min before workout, I have a shake with 30 grams of whey and about 40 grams of malto/dextrose mix with 50/50 ratio. This provides sufficient energy for any workout. About 5 to 10 min after workout, I take another shake with 30 grams of whey and 60 grams of malto/dextrose mix and 3 grams of creatine.
When I used to workout before, I never drink post workout shake, and just eat a big meal afterwards, ever since I start drinking post workout shakes with carb mixed in, I feel much less soreness during recovery, and it felt like the recovery process is a bit faster.
If you feel that it works then that's the important part just understand that the post workout shake is not supported by the research. It's your workout and your body so go with what you believe works best.0 -
Not to steal this thread from the OP but what's everyone's thoughts about pre-workouts?
Haven't tried them but I did have red bull before and during a 1 RM test (wouldn't normally spare the sweetie calories but it was a special occasion) - seemed to help.
....but so did whisky and lemonade one night I went out there after a drink
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I started taking BCAA's about 5 weeks ago and have not been losing any weight since I started.......but I have had to close my belt one notch tighter. My wife has even said that she has noticed my upper body gains as of lately (Chest & Arms). I like the Aminocore & the Xtend, for 60 cents a serving of 8 Grams it isn't bad. And this stuff taste delish.....like Kool-aid0
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The only supplement that I have found to be 'worth it' are creatine and BCAAs. There's definitely science behind creatine and many people seem to find it useful to get those extra few reps. I certainly have. I don't know much about the science behind BCAAs during a workout (I know plenty about BCAAs, as I'm a medical student), but they seem to keep me going longer in the gym when I take them during my workout. That might just be because I love the taste of mine (orange mango twist). Very potentially just a placebo effect for me. So yea, a give creatine my recommendation, and you can try BCAAs but they certainly aren't as useful as creatine IMO.
Whey can also be helpful, but it isn't necessary unless you can't hit your protein goal, which sounds like you easily do. But let's be honest, that isn't too hard to do when you realize that you don't really ever need more than 1.25g/lb body weight (arbitrary number, but you get my point).
Good luck!
P.S. You didn't ask about fish oil OP, but I take those as well. Lot's of science behind omega 3 (EPA and DHA) so at the very least it doesn't hurt. You can find it pretty cheap at your grocery store - Kroger usually has a BOGO sale on it.0
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