Supplements
makenzielaurenadams
Posts: 8 Member
Morning, Y'all! 
What supplements are you currently taking?
I'm current taking a multi-vitamin, fish-oil, melatonin, BCAA's, and usually a protein shake after my workout.
This is kind of a dumb thing to admit lol, but I'm honestly a little scared of pre-workout, so I don't take it. Do y'all?
Are you guys taking anything different, and what for? Supplements are overwhelming to me for some reason haha
What supplements are you currently taking?
I'm current taking a multi-vitamin, fish-oil, melatonin, BCAA's, and usually a protein shake after my workout.
This is kind of a dumb thing to admit lol, but I'm honestly a little scared of pre-workout, so I don't take it. Do y'all?
Are you guys taking anything different, and what for? Supplements are overwhelming to me for some reason haha
2
Replies
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Don't need BCAA's if you're drinking a shake. In fact you really don't even need the shake. It's just more calories added to your daily intake.
The fitness and diet industry advises so much "woo" to sell ideas and product. People in the general population don't need a post workout meal right after working out. It's "optimal" for about 1% of the general population and those people are usually hardcore athletes.
Stick to the multi, fish oil and melatonin (if you like), but if your diet is balanced and you're getting in enough protein, you don't need the others.
And most pre workout is hype too. If you have enough energy to work out, then there's no need for it. Lots of people take it................................because everyone else is in the gym.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I take a multi-vitamin and a fish oil daily. Only started to do so last Autumn. I've always been a bit sceptical of supplements but my hair was starting to get thin and I'm in my late forties so I thought I should give it a go. I've noticed benefits - my hair is defintintely improved and I no longer have period pain. That second benefit has really surprised me as I have always had period pain. Am now a convert!2
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I take caffeine pills as a preworkout...200-400mg, depending on what I'm doing that day and how much coffee/red bull I've already had. My doctor has me on high doses of D3 and B12 because of deficiency. I drink a protein shake in order to reach my daily protein goal.1
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Thanks so much for the advice! Like I said, being new to this, the "supplement world" has been overwhelming for me. I had two individuals (one at GNC, one at Planet Nutrition) tell me that I needed the protein AND the BCAA's after a workout to keep my body healthy, so I just heeded their advice. One also suggested that I eat a banana as well as the other two, which to me seemed a bit excessive, but I assumed they know a lot more than I do lol.
I'm going to cut out the protein shake seeing as how my diet is pretty well balanced and I get plenty of protein throughout the day. It's great to know I'm not alone on the pre-workout stance. I guess if it seems unnecessary, it probably is
Thanks again!!1 -
I take Omega 3 and Iron because I know I am low on both. Other than that: I mix some unflavoured whey protein powder in to something (like quark) on occasion, or use it to make my own protein bars/bites.1
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C4 pre-workout, BCAA 4:1:1 during, banana after lol3
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makenzielaurenadams wrote: »Thanks so much for the advice! Like I said, being new to this, the "supplement world" has been overwhelming for me. I had two individuals (one at GNC, one at Planet Nutrition) tell me that I needed the protein AND the BCAA's after a workout to keep my body healthy, so I just heeded their advice. One also suggested that I eat a banana as well as the other two, which to me seemed a bit excessive, but I assumed they know a lot more than I do lol.
I'm going to cut out the protein shake seeing as how my diet is pretty well balanced and I get plenty of protein throughout the day. It's great to know I'm not alone on the pre-workout stance. I guess if it seems unnecessary, it probably is
Thanks again!!
don't assume they do know more...they just want to sell you stuff.
I take Vit D with calcium on the advice of my doctor due to my depo shots (but can now stop with the calcium as I got fixed)
as for the rest all unnecessary. BCAA, pre workout, creatine etc. I've been lifting for almost 4 years and still don't use that stuff.
I use protein powder in my smoothie in the morning as i typically eat eggs and ham in the winter but to be honest I have never just had a protein shake.
I have started eating some protein bars but that is when I get busy playing in the river etc and forget to eat.
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You mirror me to some extent. Multivitamin, BCAA and a protein shake. The shake is my breakfast, mainly because I would completely skip Breakfast otherwise, and it gives my body something. The BCAA I actually drink as my Pre- and During workout. Personally, I have worked-out with and without them and I feel like I significantly notice a difference. (Now some BCAAs mix in caffeine, because I lift in the evenings, I avoid that, but that is up to you.)
Honestly GNC and others are there to sell you stuff, as was pointed out previously, and none of the stuff is regulated, so claims are just that, claims, so a lot of it is what you feel helps or works. And most stores are more than happy to sell you something else.1 -
Helpful, not essential.
I'm taking fish oil(EPA/DHA), Turmeric, Cinnamon, Glucosamine, Chondroitin, Boswellia.. for joints,
Preworkout is BCAA, 6 Beta Alanine, 6 g Citrulline and Caffeine, Post is BCAA, 5 g Creatine.
Creatine is cheap so I'm also loading in the morning.
See Examine.com for effectiveness studies and dosing recommendations.
MOST powdered supplements under or over dose1 -
I take a multi. And I take an OTC iron supplement (otherwise my iron is too low, get rejected for donating blood) and a vitamin C OTC as taken with the iron: vitamin C helps in iron absorption.1
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makenzielaurenadams wrote: »Thanks so much for the advice! Like I said, being new to this, the "supplement world" has been overwhelming for me. I had two individuals (one at GNC, one at Planet Nutrition) tell me that I needed the protein AND the BCAA's after a workout to keep my body healthy, so I just heeded their advice. One also suggested that I eat a banana as well as the other two, which to me seemed a bit excessive, but I assumed they know a lot more than I do lol.
I'm going to cut out the protein shake seeing as how my diet is pretty well balanced and I get plenty of protein throughout the day. It's great to know I'm not alone on the pre-workout stance. I guess if it seems unnecessary, it probably is
Thanks again!!
don't assume they do know more...they just want to sell you stuff.
Yes, remember that the people who work at these supplement stores are salespeople, not nutritionists, and their main job is to move product. A safe default position to take is that none of these supplements are necessary or even work as claimed.
FWIW, the only supplements I take are a daily multivitamin as cheap insurance, even though I know I probably don't really need it, and fish oil mainly because my wife bought it for me and it makes her happy to contribute to my health in some way. Occasionally I'll also use a protein powder as needed to help hit my macro goals for the day.3 -
The only thing I take consistently is magnesium and even then it's really only during my period. I was having terrible cramps and hated the amount of NSAIDs I was taking to combat it so I started taking magnesium supplements the week before and week of. Almost totally took care of it. I will also take it on heavy training weeks and I find it helps me sleep and I have less soreness.1
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I take a potassium citrate supplement because if I don't I have heart palpitations and form kidney stones. Other than that I am not deficient in any supplements so I don't need to take them.2
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I use protein powder occasionally, especially pre workout if I am hungry (eat lunch at 11 and workout at 4). Outside of that, I dont' supplement. In general, I follow the below.
But in general, if you aren't getting results, supplementation is rarely going to help.2 -
My biggest issue honestly is motivating myself to go to the gym. I don't eat very bad, especially when I'm trying to lose weight, but I've always had a hard time sticking to a workout regimen because in all honesty I feel like I don't know what I'm doing haha. That's a terrible excuse though so I'm determined to figure it out this time!0
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makenzielaurenadams wrote: »My biggest issue honestly is motivating myself to go to the gym. I don't eat very bad, especially when I'm trying to lose weight, but I've always had a hard time sticking to a workout regimen because in all honesty I feel like I don't know what I'm doing haha. That's a terrible excuse though so I'm determined to figure it out this time!
if you aren't training, what do you think supplementation is going to provide. I'd recommend getting on a structure routine that teaches you and tells you what to do. StrongCurves tends to a be a favorite of women.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p12 -
Still so many people using BCAAs. They are worthless for people who consume adequate protein for the day (https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9). Literally just a waste of money. There isn't a single research study to prove that a multivitamin does anything for your health or performance whatsoever. If you are specifically deficient in a vitamin or mineral and the multi you take contains that then it may be of benefit but most people aren't clinically deficient in anything and if you are you can probably just supplement that particular deficiency rather than a multi. I don't personally consider protein shakes or bars supplements, I treat them as food because that's really all they are. If you enjoy the taste and/or they help you reach your protein goals then they are fine, if you'd prefer to hit protein by eating other things (meat, dairy, etc) then that's just as good.
As far as supplements of value, fish oil is good unless you happen to consume adequate omega 3's in your diet (most people do not). Vitamin D has research proven benefits even if you are not clinically deficient. The amount you want depends on your exposure to the sun and how much you get in your diet. That said, it's hard to overdose. I personally take 5000 units a day. Creatine is one of the most studied performance enhancing supplement in existence. It works but it doesn't work miracles. It's very cheap so it's certainly worth considering.
As for a preworkout, the number one ingredient that makes a difference in actual performance is caffeine. Beta alanine as well as citrulline malate are also proven to benefit in various ways. I make a preworkout consisting of 2-400mg caffeine, 3.5gm of beta alanine and 8gm of citrulline malate. I also mix my creatine in with it though it doesn't matter if you take creatine preworkout or not, I just do it for convenience. It's about 1 dollar per dose. How effective is it? There's no way to really know. I will say that I doubt my overall results would be dramatically different if I stopped taking any or all of the ingredients. I bet if you skipped out on the bcaas (worthless) and multi (probably worthless) you could make the preworkout with creatine for the same cost or you could just save money and take caffeine + creatine only. Again, none of this is necessary. Your diet and training will always account for the vast majority of your progress.7 -
makenzielaurenadams wrote: »My biggest issue honestly is motivating myself to go to the gym. I don't eat very bad, especially when I'm trying to lose weight, but I've always had a hard time sticking to a workout regimen because in all honesty I feel like I don't know what I'm doing haha. That's a terrible excuse though so I'm determined to figure it out this time!
Choose a program based on your goals. That will provide you with a purpose and plan when you go to the gym and you'll feel less lost.2 -
makenzielaurenadams wrote: »My biggest issue honestly is motivating myself to go to the gym. I don't eat very bad, especially when I'm trying to lose weight, but I've always had a hard time sticking to a workout regimen because in all honesty I feel like I don't know what I'm doing haha. That's a terrible excuse though so I'm determined to figure it out this time!
if you aren't training, what do you think supplementation is going to provide. I'd recommend getting on a structure routine that teaches you and tells you what to do. StrongCurves tends to a be a favorite of women.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I agree! However like I said I am just getting back into this. I just purchased the supplements that I am taking, and just started using them on Monday, before heading to the gym. I did not take any before, and especially not without working out as I know that would be a waste haha. Thanks for the input and advice 0 -
I'm currently taking fish oil and phosphatidylserine for focus and memory. It also aids in weight loss. I used to take creatine, but it fills my muscles with water and makes me look fat. I also stopped taking whey protein and am still making strength gains in the gym.1
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makenzielaurenadams wrote: »makenzielaurenadams wrote: »My biggest issue honestly is motivating myself to go to the gym. I don't eat very bad, especially when I'm trying to lose weight, but I've always had a hard time sticking to a workout regimen because in all honesty I feel like I don't know what I'm doing haha. That's a terrible excuse though so I'm determined to figure it out this time!
if you aren't training, what do you think supplementation is going to provide. I'd recommend getting on a structure routine that teaches you and tells you what to do. StrongCurves tends to a be a favorite of women.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I agree! However like I said I am just getting back into this. I just purchased the supplements that I am taking, and just started using them on Monday, before heading to the gym. I did not take any before, and especially not without working out as I know that would be a waste haha. Thanks for the input and advice
Once you run out, I wouldn't probably purchase them again unless you get the other stuff down (exception would be if you are deficient in something, like constantly low in protein or a mineral deficiency). I'd put more focus on hitting macros and starting to workout prior to worrying about supplementation.2 -
I take a mulutivitamin, a few breastfeeding suppliments and my b12 injections as i cannot absorb it orally
Depending on blood results i take iron, vitamin d and calcium prescribed by my doctor
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I don't personally consider protein shakes or bars supplements, I treat them as food because that's really all they are. If you enjoy the taste and/or they help you reach your protein goals then they are fine, if you'd prefer to hit protein by eating other things (meat, dairy, etc) then that's just as good.
Love this. It's food. When I eat certain foods, it's usually with a particular goal in mind. Just because it's in powder form has a purpose attached doesn't make it any less of a food. To me, protein powder is something I ingest and it has nutrients. Therefore it's food - not a supplement in my mind. (Of course that means that pretty much all "supplements" qualify as food, doesn't it?)1 -
Id love to take these certain vitamins but I think theyre illegal lol0
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Daily:
1000mg DHE / EPA / Omega-3
2000 UI Vitamin D
85mg Aspirin
400mg Magnesium Citrate
Twice a week:
300mg net Resveratrol
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I take a multi and a good probiotic. Preworkout I drink a v8 energy (I don't drink other caffeine so it does the trick and is only 80mg caffeine, 50cal), protein shake in morning otherwise I have trouble getting enough protein.
My doc says we have the most expensive urine in the world. If you eat right you don't need all that stuff.0
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