suplements

[mambi]

Fish oil , Whey protein. ? what works? Creatine for lactic acid and quicker recuperation, so I hear, allowing you to work out more frequently ?

[Mr Punch]

You need to supplement your ps!

I take fish oil (probably don't need it as I pretty much live off fish), amino acids, whey protein (with amino acids).

Heard good and bad about creatine.

Umeboshi (Japanese/Chinese salt pickled plums) reduce the lactic acid build-up in your body so I eat those.

Post-workout protein, fruit and (room temp) water, for repairing muscles, a healthy dose of antioxidants, instant carb fix and helping everything go smoothly.
Do a search: this has been covered many times.

[bodhitree]

Most of the bad things i've heard about creatine have never been substanciated by anything. Creatine is used by skelital muscles (fast twitch) for short duration high intensity activities. I would suggest creatine if you are serious about power (force x acceleration, or is it mass x acceleration? bad with physics). Creatine is a power workout enhancer.

Whey protein after a workout can change your muscles from a catabolic state to an anabolic state. Whey is best absorbed by the body with high gi carbs, and there are plenty of products that deliver both (accelerade, surge, fast recover, etc.)

Fish oil (or any source of omega three) are great for a variety of reasons. Cardiovascular health, antioxidant properties, and joint relief, just to name a few. I also grind flax seeds and put them in cereal, yogurt, smoothies, and anywhere else.

Find out what your health needs are, eat a good diet, and then go from there....

[mambi]

Tried creatine tabs one time and while working out pulled muscles so I stopped.Keep to basics and search here.Fish oil: ironic .growing up in thye 50s in cuba we ate fish because read meat was too expensive. Now a piece of fish is 10 a pound.. Oh well ..

[bodhitree]

More than likely creatine was probably not to blame for the injury. Creatine works at a cellular level providing ATP to fuel the muscle cells.

Fish is great for health.


Don't mean to sound like a store rep but do you take a multi vitamin?

[mambi]

coincidence then (BT) will try it since I need to recuperate faster between work outs to catch up.Intresting to see how much endurance I can return to. Strenght I m ok with. Just started fish oil. 3 gms a day? and Whey along with optivitamins (mac deg). This saves .cool

[GreenCloudCLF]

Supplements I live by:

Muscle Milk (http://http://www.cheapvitamins.com/Product/ProductInfo.aspx?id=3048)(Light or regular depending on the training schedule)
Triple Strength Omega-3's & Daily Dozen (http://www.newvitality.com) Neither are listed on the website, but both are great (just call the number to order).
A ton of green tea.

That is all.

[TenTigers]

I mostly take yohimbe,h0rny goat weed, san pien jow, and a few lines of viagra.
-gets your yang up.

[Dragonzbane76]

I mostly take yohimbe,h0rny goat weed, san pien jow, and a few lines of viagra.
-gets your yang up.

Man you must be walking about with a flag pole.

[GreenCloudCLF]

Man you must be walking about with a flag pole.

I live in Huntington..and it makes me gag when I see a guy in silk Tai Chi Uniform walking around tented...

[Shaolin]

Your four most recomended supplements are meal-replacement shakes, a multivitamin or multimineral pack, glutamine and creatine.

Meal-replacement shakes provide easily digestable proteins plus a few carbs and a ton of valuable micronutrients. Meal-replacement shake are also great for adding an additional meal in your day.

A high quality mutivitamin or multimineral pack help ensure there are no deficiences in your diet. They contain almost all the micronutrients one would need to maintain a healthy lifestyle. Eating plenty of fruits and vegetables will also increase your micronutrient levels.

Glutamine is one of you most important amino acids. Your body can manufacture glutamine on its own by pulling amino acids from stored muscle mass. By supplimenting 5-10 grams of glutamine twice a day with pre- and post-workout meals you save your body the effort and spare muscle mass.

Creatine, like glutamine, is also a combination of amino acids. Consume about 3 grams of creatine both before and after a workout to drive fluid into the muscles. This will give the muscles a fuller fealing as well as give you a better workout and a faster recovery.


Optimum has probably the best suplementation products on the market currently.
http://www.optimumnutrition.com/

[GreenCloudCLF]

Your four most recomended supplements are meal-replacement shakes, a multivitamin or multimineral pack, glutamine and creatine.

Meal-replacement shakes provide easily digestable proteins plus a few carbs and a ton of valuable micronutrients. Meal-replacement shake are also great for adding an additional meal in your day.

A high quality mutivitamin or multimineral pack help ensure there are no deficiences in your diet. They contain almost all the micronutrients one would need to maintain a healthy lifestyle. Eating plenty of fruits and vegetables will also increase your micronutrient levels.

Glutamine is one of you most important amino acids. Your body can manufacture glutamine on its own by pulling amino acids from stored muscle mass. By supplimenting 5-10 grams of glutamine twice a day with pre- and post-workout meals you save your body the effort and spare muscle mass.

Creatine, like glutamine, is also a combination of amino acids. Consume about 3 grams of creatine both before and after a workout to drive fluid into the muscles. This will give the muscles a fuller fealing as well as give you a better workout and a faster recovery.


Optimum has probably the best suplementation products on the market currently.
http://www.optimumnutrition.com/


I have to disagree. I think an Omega-3 is MUCH more important than anything on that list. IF you are eating any type of varied diet it is very easy to get a good mix of vitamins and minerals. But, unless you are eating fish 3 times a week, you are not getting the necessary amount of Omega-3's in your body. Now, unlike glutamine, Omega-3's are essential, your body does not produce them. By getting a good brand Omega-3 (like the one I recommended above) you are ensuring you get Omega-3's and not heavy metals.

The Triple Strength Omega-3 I recommended is molecularly distilled and USP verified. I have looked at probably close to 30 different brands of Omega-3's before settling on this one.

Also, I think Creatine is over-hyped, and not worth the $$$$. If you put in the hard work consistently, you don't need this over-priced urine creating product.

[Shaolin]

I agree with you, omega-3 is an important nutrient in the diet as with many others I didn't mention. If you want I can e-mail you some of the articles I've written and published regarding these other nutrients in a number of different health and fitness magazines. The original question was regarding a quicker recovery, which omega-3 has little to do with.

[Dale Dugas]

Supplements I live by:

Muscle Milk (http://http://www.cheapvitamins.com/Product/ProductInfo.aspx?id=3048)(Light or regular depending on the training schedule)
Triple Strength Omega-3's & Daily Dozen (http://www.newvitality.com) Neither are listed on the website, but both are great (just call the number to order).
A ton of green tea.

That is all.

Brother,

Muscle Milk is not all what its touted to be. Here is a link to an article on T Nation abut it.

http://www.t-nation.com/readTopic.do?id=1231523T Nation is great as they back up their articles with references so you can educate yourself on what the author is pointing out. Always a good thing in my book.

I stopped using MM and have moved to All The Whey Whey Isolate.

I also take Arginine and Ornithine as well as Glutamine as well as Fish Oil and Chromium.

But then Im an old man (40 this year) so I need the boost in HGH

[TenTigers]

I made very good strength gains using muscle milk and creatine. There are good and bads, but for me, MM is good-besides, I'm lactose intolerant, and mm works for me. Whey isolate also is good for lactose intolerent individuals, and I will also look into that as well. Right now, I am not doing weight trainng-one-I have two busted fingers, and two-my SPM teacher wants me to lay off the weights for a year until I get the mantis body, power generation thing happening.So for now-I am doing rings, jars,iron bars, etc. Later I can go back on. When I do...

10-15 g protien with creatine+arginine 1 hr before workout
20-30 gr protien with creatine+agrginine 30 min after
glutamine-2x a day pre and post
BCAA's pre and post
CLA with meals
six meals a day-lean protien, low glycemic carbs,plenty of water
I should start around-March

[Know Stile]

I like flax meal in the morning with some whey and wheat germ oil, I also use glucosamine for joint issues.

[GiggityZZ]

I take 1 Centrum multivitamin pill a day.

it provides a good dose of alot of needed vitamins that an average person doesnt get.

along with other elements such as potassium,vitamin b12 and b6


im interested in a supplement that decresed lactic acid in the muscles. ive heard about it somewhere and wat do u guys recommend?

[GreenCloudCLF]

If you take a vitamin and you pee bright yellow, you are wasting your money.

[Know Stile]

im interested in a supplement that decresed lactic acid in the muscles. ive heard about it somewhere and wat do u guys recommend?

Some endurance athletes (cyclists come to mind) use sodium bicarbonate while training to help flush lactic acid from muscles. They put a small amount (a few grams or so) into their beverages when training. Look into it more if you're interested.

[stricker]

general diet :

3+ portions of fruit and 4+ portions of veg every day
oats for breakfast with spoonful of vanilla whey in mainly cos its so **** tasty
little as possible refined sugar and (bad) fats
choose wholemeal\brown over refined\white
one coffee a day max, one coke if i go to the pub

usual daily supps :

multivit/mineral
zma before bed
spoonful of omega 3-6-9 oil

after hard training :

protein shake with 2:1 carb:pro, creatine and some other bits and bobs

at the moment i've half dropped the zma and training shake (not training) and added a load of joint supps :

glucosamine, chondroitin, msm 3x a day (50% over the recommended amount)
extra calcium (with a few other vits and minerals in there)

i feel like a right pill-head :p

also i should probably be on the joint supps all the time not just when injured. may go back on the zma but it seems expensive if i'm not training. also the whey in breakfast is ott when not training in the morning but i got this big tub of dope vanilla stuff half price when i bought some more weight plates and its so tasty i could put it in everything

[GiggityZZ]

if ur peeing bright yellow, that means ur body is dehydrated or ur acidic level is high.

the best natural solution to this is to drink more water. it will help clear out ur pee and make it more clear. some multivitamins can effect the color of ur urine so that it turns bright yellow.