Advice on what supplements to take

  • Posted by a hidden member.
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    Nov 29, 2008 4:52 PM GMT
    I am currently lifting weights 3 times a week and doing cardio 2-3 times. I'd like to put on a little upper body size and want to get the most out of my time in the gym.

    I am a techie guy, not a nutrition/sport science guy so I would love some advice from those more knowledgeable that me.

    I've already addressed a lot of my diet issues. No more soda, extra sugar, sweets, cookies etc. More veggies and fruit etc.

    Any advice on stuff like protien shakes, creatine or other supplements would be appreciated.

  • Posted by a hidden member.
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    Nov 30, 2008 6:50 AM GMT
    I use a combo of supps depending on how I'm feeling more than anything. But always have my protein shake ready.

    I've tried a number of protein shakes and for me the Optimum Nutrition seem to the be best. Otherwise to be honest all it takes is the right diet and exercise. It's not going to happen overnight or even in 12 weeks.

    Just work at it and eat properly and you'll get the results your after.
  • gymhead_anony...

    Posts: 210

    Nov 30, 2008 6:53 AM GMT
    Advice on supplements - don't take supplements without exercise

    Muscle Milk - Before and after you workout. And before you go to sleep but take a multivitamin because of the big intake of protein

    Volumizer - become more active by increasing your workouts
  • Webster666

    Posts: 9225

    Mar 14, 2009 3:01 AM GMT
    After 20 years of working out and trying all kinds of supplements, it's the only thing that works.
    Oh, and lift some heavy weights !
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    Mar 14, 2009 3:05 AM GMT
    Heya Webster - I was wondering what form of creatine do you take...pill, powder, or liquid...any preferences?

    I was thinking of trying it. Does it help to burn fat? I know it helps build strength and muscle.
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    Mar 23, 2009 2:41 AM GMT
    Creatine doesn't do much to burn fat. One of the main effects of creatine is it draws more water into your muscle fibers, giving you more "mass". So if you're relatively lean, it will make you look a little more muscular.

    I'd recommend taking creatine once in a while, like when you feel that your workouts are getting a little stale. If you're taking it all the time, your body gets used to it and you wind up having to increase the serving size.

    Creatine works for most people, but some people don't respond to it at all. So if you're gonna try it, buy the small tub first. I think powder works the best. Mix up a scoop with some juice or a sports drink before your workout.

    And drink plenty of water while you're taking creatine. Since more water is being directed to your muscles, you will dehydrate a little if you're not drinking enough water.
  • Webster666

    Posts: 9225

    Mar 23, 2009 12:59 PM GMT
    To RPMSoccer:
    I definitely would not go with the powder. For me, it was like trying to dissolve grit. I use 1000 Mg German Creatine caps from Fitness Labs. Starting out, take 5 caps a day for the first week, then you can cut it back to 2 or 3 a day after that. I have been using it every day for years, with very good results. Anything else I tried, seemed to be just throwing away money.

  • Posted by a hidden member.
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    Mar 23, 2009 1:53 PM GMT
    The only supplement I take regularly is creatine. Creatine works by two methods. The first was already mentioned and that is fluid accumulation in muscle which makes them appear larger. This is a cosmetic effect. Creatine also increases muscle performance which is a measurable physiologic effect. Here is a quote from the US National Library of Medicine and the National Institute of Health:Several high-quality studies have shown an increase in muscle mass with the use of creatine. However, some weaker studies have reported mixed results. Overall, the available evidence suggests that creatine does increase lean body mass, strength, and total work. Future studies should take into account the effect of different individual fitness levels of study subjects.

    Creatine increases the levels of ATP (energy) for muscle use. It works well for anaerobic muscle function (short bursts of activity like weight lifting, sprinting). It has not been shown to significantly increase muscle endurance so there is no performance enhancement with aerobic activities like jogging or long bike rides.

    I have my own anecdotal story about creatine. About three years ago was the first time I used it. I was hoping it would increase my strength at the gym. I also ride a mountain bike. Suddenly I was able to go climb hills with my bike that I haven't been able to do since my younger days. I have no way to explain this sudden increase in performance other than for creatine. Short hill climbing would be an anaerobic activity.

    Creatine is more effective the older you are. I'm going off topic now. This is only for the guys interested in the science of aging. One of the theories for aging is the decline of ATP levels as one ages. Creatine would help reverse this effect. There is active research going on with creatine as an aid in preventing sarcopenia( the loss of muscle mass that occurs in all elderly individuals), Alzheimer's disease, and congestive heart failure
  • Posted by a hidden member.
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    Mar 23, 2009 1:59 PM GMT
    There multiple supplements being hawked to the public. You will read all kinds of anecdotal stories about the great success of some of these products. None of these products have been scientifically tested and approved by the FDA as safe and effective. Every year there will be a new wonder product and after a year or so they will disappear. Caveat Emptor