Advice of supplements

abdullrahmanalzaabi
abdullrahmanalzaabi Posts: 7 Member
edited November 2024 in Food and Nutrition
Hi All!
I'm back after I lost 10 kg. I didn't use supplements before and now I'm planning to use them because I'm planning to lose more fat and increase the time at the gym. So I bought basic supplements and I have a poor knowledge in how to use them if any could help. I bought pre-workout minimum lvl, BCAA, creatine, and protein with no carbs. Can anyone tell me when and how to take them. P.S. All powder supplements. Thank you!

Replies

  • usmcmp
    usmcmp Posts: 21,219 Member
    Supplements aren't really a cornerstone of fat loss or muscle gains. They're meant to help fill in parts of your diet where you might be a little short.

    As for what you have bought:
    -if you like pre-workouts and it makes you feel great then use it.
    -studies on BCAAs showed that they were basically only helpful for people who ate very low protein. You can add them to your diet if you want, but there's not much of a reason to time them specially.
    -Creatine is one of few I suggest. Take one dose daily whenever you want, timing doesn't matter because your muscles load and store it over weeks rather than immediately.
    -Protein can be used as a meal replacement or snack. You can use it after your workout or before. If you're eating adequate protein you really don't need a protein supplement.
  • abdullrahmanalzaabi
    abdullrahmanalzaabi Posts: 7 Member
    Thank you So much "usmcmp". That was really helpful. I don't eat that much and could reach Zero protein a week. That's why I thought of supplements and because my weight didn't change for more than 3 months.
  • CoachBrafford
    CoachBrafford Posts: 27 Member
    A great suggestion is to check the quality of what you are getting. Meaning http://www.consumerlab.com/inthenews.asp has a list of articles talking about the quality or lack of, in many brands in stores like GNC.

    Meaning as we all know, there is no over site of supplements till they kill a few people, look how long "Yellow Jackets" were sold in gas stations before that was stopped.
    I check my supplements (fish oil, zma, D, Glucosmine, protein) on sites like EWG.org or ConsumerLabs.

    If I got to pay 140.00 for the crap, it better be what I paid for and not chalk. Here is the Link ewg.org/consumer-guides

    Creatine is good too, but I had dehydration cramping with it, and I didn't see many benefits when I took it. But we are all different. Also METrx and other has some good meal replacement shakes... but use those if your trying to gain weight.

    good luck
  • usmcmp
    usmcmp Posts: 21,219 Member
    abdullrahmanalzaabi wrote: »
    Thank you So much "usmcmp". That was really helpful. I don't eat that much and could reach Zero protein a week. That's why I thought of supplements and because my weight didn't change for more than 3 months.

    @abdullrahmanalzaabi your weight didn't change because you weren't eating at a deficit. Do you weigh your food? Do you log everything you eat accurately? Start doing those two things and you will see your weight change.
  • abdullrahmanalzaabi
    abdullrahmanalzaabi Posts: 7 Member
    @usmcmp I was eating at a deficit, and sometimes I have to cheat in logging food (increase the amount) so I can submit my daily meals. I don't weigh food but the place I get my food from they measure the calories while serving and give it to me. The truth is I sometimes feel that it didn't truly reflect the meal so I decided to cook my own food. Thank you again for the help I'll do what you said carefully and see how it goes.
  • abdullrahmanalzaabi
    abdullrahmanalzaabi Posts: 7 Member
    @CoachBrafford thank you so much for the insightful reply, I'll check the sites.
  • jessef593
    jessef593 Posts: 2,272 Member
    You bought all of those without any idea of what they do, why you should take them, or if they have a specific way to be taken? Please don't ever take supplement advice from a guy at a supps store. I go in there and they don't even bother anymore because they know I'll call them on all that crap. Take a protein powder if you're having trouble reaching your protein goals, creatine to increase skeletal muscular ATP stores to increase power out put and endurance, BCAAs for the placebo effect if you're already reaching your protein goals and not training for several hours a day.


    Don't bother pre loading your creatine, just take 5g a day minimum 5x a week. Eat in a deficit to lose weight. No supplement other than something illegal will help you lose fat, and next time. Research before you buy.
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