Favorite pre and post workout supplements?

I take a double espresso 20-30 minutes before a work-out. The whole 30 minute anabolic window thing has been shown to be bro-science (the window is more like 4 hours), but nonetheless because of when I tend to workout, I eat a pretty solid meal (1000 cals) shortly after training.

I take a protein shake before bed, with some creatine (again there is no need to take creatine immediately pre-workout, but no harm in doing so).

What are you using for nitric oxide pre-?

Most supplements will provide little to no effect. Creatine only works for a subset of individuals and generally is those who dont' have a diet very high in meat (doesn't work for me). Outside of creatine, caffeine works for some people and provides a boost in workout performance (again, doesn't effect me). Whey/BCAA is only needed if you can't eat enough protein or enough calories. But getting 2.2g/kg of protein / kg of mass is fairly easy during a bulk.

I've tried pre-workouts before (Pre-Jym, C4, etc.), but I didn't feel like they did anything for me. They did make me feel flushed and like my skin was tingling, which is not a feeling I enjoy. Now-a-days, if I need a "pick me up" before my workout, I'll drink a cup of coffee.

I used to take creatine, but I didn't notice much of anything. I may be in the subset of people who get no benefit from it.

Post-workout I eat a meal. I workout after getting off work but before we have dinner in the evening. The only time I use a protein shake/bar is when I need a quick protein boost or I'm on the run and don't want to/have the time to stop for a full meal. I only really use them to tide me over for a little bit longer until I can get a full meal.

^ I think it takes 4-6 weeks of continuous use to get the effects of creatine. I started taking it in late December and have been bulking since then and have only noticed my performance in the gym increase greatly in February. Nothing has changed since January to February in the amount of food intake so I can't really say it's due to more calories or something. And since I've noticed the increase in energy in the gym, I have also upped my volume and intensity and still don't get gassed like I normally would. Plus I don't take in any other supps like pre workout.

tephanies1234 wrote: »

^ I think it takes 4-6 weeks of continuous use to get the effects of creatine. I started taking it in late December and have been bulking since then and have only noticed my performance in the gym increase greatly in February. Nothing has changed since January to February in the amount of food intake so I can't really say it's due to more calories or something. And since I've noticed the increase in energy in the gym, I have also upped my volume and intensity and still don't get gassed like I normally would. Plus I don't take in any other supps like pre workout.

This sounds more like an effect of your bulking diet, the differences can be amazing since you'll have a lot more glycogen just by eating over maintenance. Creatine shouldn't make you feel more energetic as it is a precursor to phosphocreatine which is readily converted to ATP as required but it's only a very short-term energy source for anerobic activity. I don't think you will notice a big energy difference overall just from the creatine, but the glycogen will make that difference. Bulking is fun!

Wheelhouse15 wrote: »

A fairly large percentage of people are non-responders so will see no noticible effects from taking creatine. Those who do will generally report small but noticible gains such as an extra rep or two at a particular weight range.

And I guess there is no real way to separate any small gains from a general training effect (since I am very happily still gaining in my lifts). So, once I'm through this bag I suppose I will stop, run through my next four week training mesocycle and then compare my training diary and try and work out if there is any obvious difference on and off.

examine.com should be your headquarters for all things supplementation. One thing to keep in mind, there are so many other things that need to be in place and down (calories, macronutrients, training, timing) before supplementation will really provide that extra edge.

bruhaha007 wrote: »

A lot of great feedback on this post, thanks to all of you for sharing! I am a big fan of research studies so where feasible post links to those studies as they help support a position. Of course studies can be biased depending on who is conducting them and how they choose to present the data. Regardless, a lot of great points on this topic as supplements in general are controversial. I do believe in nutrient based timing and taking some supplements but it is much more important to get your macro nutrients in the right portions to meet your goals.

Glad someone is! Supplements labeling is controlled by FDA, but supplements aren't very well regulated otherwise and very few have good science backing them. Don't get me wrong-I love my BCAAs and STW pump formula, but you have to be a skeptical consumer.

tephanies1234 wrote: »

Wheelhouse15 wrote: »

tephanies1234 wrote: »

^ I think it takes 4-6 weeks of continuous use to get the effects of creatine. I started taking it in late December and have been bulking since then and have only noticed my performance in the gym increase greatly in February. Nothing has changed since January to February in the amount of food intake so I can't really say it's due to more calories or something. And since I've noticed the increase in energy in the gym, I have also upped my volume and intensity and still don't get gassed like I normally would. Plus I don't take in any other supps like pre workout.

This sounds more like an effect of your bulking diet, the differences can be amazing since you'll have a lot more glycogen just by eating over maintenance. Creatine shouldn't make you feel more energetic as it is a precursor to phosphocreatine which is readily converted to ATP as required but it's only a very short-term energy source for anerobic activity. I don't think you will notice a big energy difference overall just from the creatine, but the glycogen will make that difference. Bulking is fun!

You sure? I didn't change my macros in February at all. I'm at the same level of surplus since the beginning of January and increased my workout volume again in February. Wouldn't that mean I would've had to up my surplus in February to keep up with the intensity change now? ....Which I did not do. Wouldn't my glycogen already be full since coming off my "diet" end of November? Please explain more.

It's hard really to put a finger on energy levels because there are so many factors both physically and psychologically but creatine isn't likely to be a difference maker or, at least, not substantially. There are many things that happen when you start moving out of a deficit and into a surplus and that includes changes in hormones and in mitochondria that will make you feel more energetic. Plus, you tend to feel better when you are eating better as well. I suspect that you are both adapting to your routine and experiencing changes in hormones due to diet rather than the creatine. You might want to try removing creatine from your diet and see what happens, it certianly can't hurt to try if you are curious.

I've also looked a little more into the literature and there seems to be some minor reistance to fatigue found in many studies but this isn't the same as increase in energy levels. Whatever it is that's causing it for you just keep doing what you are doing and enjoy it, just realize it's probably not the creatine.