The Official Supplement Thread

[Waterproof]

Supplements are just that Supplements, not going to get in all that other bullshyt, but Supplements are great, We all take supplements. I'm a power lifter and supplements is a must, so for this thread I like for it to be informative, I will post about all the different types of Supplements, vitamins.

And I like to see what types of Supplements you are taking, the results you get from them, and what supplement brand you like the most.

This thread will be strictly about supplements not anabolics, I will make an informative thread on Anabolics later that will have information about Anabolics, Pro Hormones, SARMS, Peptides, Epherda for the hardcore users and no I'm not promoting Steroid Use, but I do have experience with it.

I will post and talk about the supplements I'm using and will post about what does different supplements do

Just got back from the Gym smashing legs, time to eat and make a shake

 

[TLR Is Mental Poison]

I just do whey, fiber, creatine and various vitamins/minerals. Simple. Even with living on a baby's sleep schedule, no need for stims

 

[Waterproof]

I just do whey, fiber, creatine and various vitamins/minerals. Simple. Even with living on a baby's sleep schedule, no need for stims

What type of creatine and brand
What brand of whey

How's your body responding

 

[humminbird]

fish oil, gingko biloba, lutein and joint smoother(i'm not old just paranoid.)

 

[Waterproof]

Currently I'm taking

Universal Creatine
Universal Multi Vitamins
Universal ZMA (Bedtime Recovery)
Alpha Lean-7 (Fat Burners)
Noxygen (Pre Workout)
Glutamine (Post Workout Recovery)
BCAA
Universal Carbo Plus (Pre, Post Workout)
Universal Beef Tabs (Through out The Day)
Vitamin D
Fish Oil

 

[Bboystyle]

All u need is whey with bcaa, creatine, and multi vitamins.

All those pre and post workout craps are trash and not needed

 

[Waterproof]

All u need is whey with bcaa, creatine, and multi vitamins.

All those pre and post workout craps are trash and not needed

It's all about how the person body responds to whatever they taking.

I spend enough years banging weights, been around professional bodybuilders and powerlifters, who are like scientist when it comes to their body.

To reach peak performance in hypertrophy and Strength that's not all you need.

Whey, Multi Vitamins, Creatine, BCAA are what we called building blocks, they are the foundation with great, diet, sleep, rest and hardcore training.

All Whey, Creatine, BCAA, Multi are not equal, you have to know the ratio, there's different types of creatine ect.

And Post Workout Recovery is a must, that's one of the most important thing when it comes to building the body..

Glutamine and Carbs are a most

 

[Bboystyle]

It's all about how the person body responds to whatever they taking.

I spend enough years banging weights, been around professional bodybuilders and powerlifters, who are like scientist when it comes to their body.

To reach peak performance in hypertrophy and Strength that's not all you need.

Whey, Multi Vitamins, Creatine, BCAA are what we called building blocks, they are the foundation with great, diet, sleep, rest and hardcore training.

All Whey, Creatine, BCAA, Multi are not equal, you have to know the ratio, there's different types of creatine ect.

And Post Workout Recovery is a must, that's one of the most important thing when it comes to building the body..

Glutamine and Carbs are a most

Lol wtf. Breh i been lifting for damn near a decade and u dont need post work out crap. And why would i add the essentials of dieting , rest and working out?
This a supplement thread, those arent supplements

Supplemebt wise all u need is whey, bcaa, creatine and multi vitamins.

 

[Waterproof]

Lol wtf. Breh i been lifting for damn near a decade and u dont need post work out crap. And why would i add the essentials of dieting , rest and working out?
This a supplement thread, those arent supplements

Supplemebt wise all u need is whey, bcaa, creatine and multi vitamins.

That's great I've been lifting since 91, Congratulations on your decade.

If you lift over a decade and say post workout supplements is not needed, then in my humble opinion I wouldn't follow you or listen to you.

Because Post Workout is where the building of the muscles, feeding the muscles begins, your body is broken down and it need repairs, that's where the BCAA (which is also Post Workout), Quick digesting Carbs, Creatine Whey Protein comes in quick after workout, because you are in your anabolic window

Because it also stops your body going into Catabolic state after working out, and that's when Glutamine comes in also.

And I threw in rest and sleep because those all a factor, I might made this supplement thread, but I'm a Power Lifter/Power Builder and I will always let people know that diet, rest and sleep is real important.

And ZMA's is great for sleep recovery while also keeping your test levels up, A person who builds the body try to stay anabolic at all times even during sleep

 

[The Coochie Assassin]

If you're bulking up/adding lean muscle all you need is creatine and fish oil imo.

I don't even think you need whey protein shakes if you are in a calorie surplus. You should be getting close to your protein needs via food if you're eating enough. I think cats overdo it with the protein shakes, they are just really convenient so they are recommended.

Now when you're cutting/losing weight, I think whey protein can be added in.

But the average person doesn't need all those supps OP. Let's keep it simple for the average lifter.

 

[Waterproof]

If you're bulking up/adding lean muscle all you need is creatine and fish oil imo.

I don't even think you need whey protein shakes if you are in a calorie surplus. You should be getting close to your protein needs via food if you're eating enough. I think cats overdo it with the protein shakes, they are just really convenient so they are recommended.

Now when you're cutting/losing weight, I think whey protein can be added in.

But the average person doesn't need all those supps OP. Let's keep it simple for the average lifter.

You are right that's why it's called supplements, Shakes are quick way to get in Protein In your system, Whey never take the place of solid foods, but after workout and between meals it's great

Same with creatine, you can get creatine from eating steaks also but who want to eat steaks before and after workout..

I'm not a average lifter, this thread is to talk about the benefits of what people are taking. No person should put anything in their body without knowing about what they taking

 

[Waterproof]

The Grandaddy of them all is Creatine Monohydrate. Why its the grandaddy of them all is because it works

Creatine Monohydrate is one of the most popular supplements used by people looking to build lean muscle mass, maximize performance and increase strength. According to survey data, over 40% of National Collegiate Athletic Association (NCAA) athletes reported that they have used creatine.

Despite being one of the most scientifically studied sports supplement ingredients available, there’s still a huge array of misinformation that exists in gyms and on the internet. This guide will give you the creatine monohydrate facts and answer any questions you have.

If you have any questions about creatine monohydrate after reading this guide please post them in the comments below.

WHAT IS CREATINE MONOHYDRATE?
Creatine is similar to protein in that it is a nitrogen-containing compound, but is not a true protein. In the nutritional biochemistry world it is known as a “non-protein” nitrogen. It can be obtained in the food we eat (typically meat and fish) or formed endogenously (in the body) from the amino acids glycine, arginine, and methionine.

HOW DOES CREATINE MONOHYDRATE WORK?
Creatine is a key player in the phosphagen energy system, the primary source of ATP (the main energy substrate in our body) during short-term, high intensity activities. Creatine exists as both free form creatine and phosphocreatine in the body. Phosphocreatine (PC) functions as a “storehouse for high energy phosphate”2.

PC functions to replenish ATP in muscles that are rapidly contracting by transferring a phosphate group to the ADP that was formed from the hydrolysis of ATP for energy in the contracting muscle. When our muscles run out of creatine, our short-term, high intensity energy system shuts down and our muscles are no longer able to produce force.

The use of creatine as an ergogenic aid is based upon the theory that one can increase the saturation of creatine in the muscle through supplementation. This is an important point which we will discuss in a section below.

Theoretically, increased creatine in the muscle will increase performance in short, high intensity exercise by increasing the capacity of our phosphagen system.

 

[Waterproof]

BENEFITS OF CREATINE MONOHYDRATE
Creatine is one of the most widely researched supplements. In fact, a google scholar search for the terms “creatine supplemenation” yielded 6,740 scholarly articles and a PubMed search yielded 562 articles, indicating there is a plethora of data for us to draw conclusions from. From decades of research and hundreds of studies, there are several well substantiated benefits to creatine monohydrate including:

• Increased muscle levels of creatine
• Increased work capacity and improved training
• Greater increases in lean body mass

Below is a more thorough and detailed explanation of these benefits and the research that supports them.

1. INCREASE IN MUSCLE CREATINE LEVELS
In order for creatine to be effective, you need to see increased levels of creatine in skeletal muscle. According to recent research, 10-40% increases in muscle creatine and PC stores have been observed with creatine supplmentation1,2.

These results were observed after a specific “loading” protocol was observed. This protocol involves ingesting roughly .3 g/kg/day for between 5 and 7 days (roughly 20 grams a day in 5 gram increments) and 3-5 g/day following the first 5-7 day period2,3.

While other protocols have been suggested that involve no loading phase and “cycling” on an off creatine supplementation, they have not shown to be quite as effective in maintaining increased levels of muscle creatine levels4.

2. INCREASE IN POWER & PERFORMANCE
Creatine supplementation appears to be the most effective legal nutritional supplement currently available in regards to improving anaerobic capacity and lean body mass (LBM). The research surrounding the ergogenic effects of creatine supplementation is extensive with hundreds of published studies looking exactly at those two outcomes. Approximately 70% of the research has reported a significant (P<.05 for the stats people out there) increase in exercise capacity, while none have reported an ergolytic effect5.

In both the short term and long-term, creatine supplementation appears to enhance the overall quality of training, leading to 5 to 15% greater gains in strength and performance5,6. In addition, nearly all studies indicate that “proper” CM supplementation increases body mass by about 1 to 2 kg in the first week of loading.

In the International Society of Sports Nutrition position stand on creatine the authors state, “The tremendous numbers of investigations conducted with positive results from CM supplementation lead us to conclude that it is the most effective nutritional supplement available today for increasing high-intensity exercise capacity and building lean mass”5.

I guess the case is closed on that front.

HOW TO TAKE CREATINE MONOHYDRATE
As mentioned above the entire goal of creatine supplementation is to saturate muscles stores with creatine. This can be achieve in several different ways but it appears that an initial loading protocol followed by sustained dosages is the optimal way to quickly reach and maintain saturation levels. Such a protocol would look like the following: ingesting roughly .3 g/kg/day for between 5 and 7 days (roughly 20 grams a day in 5 gram increments) and 3-5 g/day following the first 5-7 day period2,3.

As for the timing of creatine, there have been recent insights into how the timing of your supplementation effects its efficacy. While creatine has often been marketed as a pre-workout supplement the science does not support this idea. Before we dive into the studies on this, think back to the whole concept of creatine supplementation. It works by bioaccumulation, so one small dose prior to training is likely not going to increase muscle stores enough to elicit a training benefit.

Follow a loading protocol and then maintain your creatine levels by consuming 3-5 grams per day. Timing is not really a make-it-or-break-it factor with creatine supplementation.

 

[Bboystyle]

That's great I've been lifting since 91, Congratulations on your decade.

If you lift over a decade and say post workout supplements is not needed, then in my humble opinion I wouldn't follow you or listen to you.

Because Post Workout is where the building of the muscles, feeding the muscles begins, your body is broken down and it need repairs, that's where the BCAA (which is also Post Workout), Quick digesting Carbs, Creatine Whey Protein comes in quick after workout, because you are in your anabolic window

Because it also stops your body going into Catabolic state after working out, and that's when Glutamine comes in also.

And I threw in rest and sleep because those all a factor, I might made this supplement thread, but I'm a Power Lifter/Power Builder and I will always let people know that diet, rest and sleep is real important.

And ZMA's is great for sleep recovery while also keeping your test levels up, A person who builds the body try to stay anabolic at all times even during sleep

Breh, protein synthesis isnt a small immediate window. U need to be updated mr. 1991. Protein synthesis lasts from 24 to 48 hours. U dont need no damn post workout crap

This from a nurse who actually went to school for nutrition. Im not gonna hate or come at u rude but u need to redo your research breh

 

[Waterproof]

CREATINE MONOHYDRATE SIDE EFFECTS
For years the media has portrayed creatine as a dangerous, poorly understood supplement and that long-term use may result in bad health outcomes. Unfortunately for the mass media, they arrived at their conclusions from a small sample size, namely the ever famous experiment of “n=1”.

Most popular claims suggest that creatine can cause dehydration, injury, GI distress, and even kidney or liver damage. However, to date there have been no controlled trials that have shown creatine supplementation to cause dehydration, GI distress, injury, nor kidney or liver damage (out of the 500+ that have been conducted).

The only clinically reported side effect of creatine supplementation is weight gain (due to increases in intra-cellular water concentration), which typically, is a goal of creatine users.

It could be argued that “supplemental” creatine has been around since man began eating meat, which according to recent research was more than a million years ago8. Research on creatine actually began more than 40 years ago when it was experimentally used to treat heart disorders and improve heart function during heart attacks9.

There does appear to be some anecdotal evidence that creatine supplementation can result in some GI distress when taking excessively large doses (20+ grams). Taking it with enough water and or switching to a higher quality brand will usually remedy this side effect.