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Performance Area => Nutrition & Supplementation => Topic started by: gukl on December 01, 2015, 01:33:06 pm

Title: Supplements in 2015
Post by: gukl on December 01, 2015, 01:33:06 pm
Just wondered what everybody takes beyond their food these days - people generally seem to have cut down and are taking much less than they may have done a few years ago.

personally i scrapped multivitamins, expensive protein powders, pre workouts etc and a bunch of other stuff i used to mix up into the routine. for me these day's its:

whey protein (concentrate - cheap)
3g fish oil
vit D3 (2500-5000)
Zinc + Mag (50mg zn, 500mg mg)
creatine (teaspoon a day)
psyillium husk - teaspoon if i didn't eat much fibre that day
dextrose - in PW shake just because its cheap convenient carbs when i need to get cals in limited time frame

i also have some l-theanine/tyrosine i take occasionally with a load of coffee if i have a tonne of work to get done or something. i also sporadically take ^^ vitamin C but i'm unsure...seems there is evidence in preventing minor illness in training athletes. 'However, vitamin C is unable to reduce the frequency of colds in a healthy population. An athlete supplementing vitamin C, on the other hand, can expect to cut the risk of getting a cold in half. Supplemental vitamin C is able to reduce the duration of a cold by 8-14% in any population, when it is taken as a daily preventative measure, or at the beginning of a cold.' - http://examine.com/supplements/vitamin-c/

interestingly

 'Supplementation of 3,000mg Vitamin C appears to increase sexual frequency from 4 times monthly to 14 times. No influence on masturbation frequency'

- haven't experienced this effect recently unfortunately.  :(

what's anyone else take?
Title: Re: Supplements in 2015
Post by: LBSS on December 01, 2015, 05:13:14 pm
re: the vitamin C and sex thing: http://tylervigen.com/spurious-correlations
Title: Re: Supplements in 2015
Post by: Raptor on December 01, 2015, 05:15:15 pm
Man, I must seriously lack vitamin C!
Title: Re: Supplements in 2015
Post by: gukl on December 01, 2015, 06:24:33 pm
re: the vitamin C and sex thing: http://tylervigen.com/spurious-correlations

LOL drowning + nicholas cage.

Man, I must seriously lack vitamin C!

ditto. gives a whole new meaning to scurvy.  :ninja:
Title: Re: Supplements in 2015
Post by: adarqui on December 01, 2015, 07:32:26 pm
I've personally never been big into supps. Back when I lifted hard for dunking, I took whey protein. I took caffeine (in the form of 2 scoops of bustello cappuccino) before big dunk sessions.

Currently the only supp I take (and not consistently enough) is Lignang Flax Seed Oil by Barleans: https://www.barleans.com/flax-oil.asp#.html
Title: Re: Supplements in 2015
Post by: seifullaah73 on December 02, 2015, 08:42:46 am
After every workout I take a protein shake consisting of nesquick milkshake powder, milk, gold standard whey protein and 5g of creatine.
Title: Re: Supplements in 2015
Post by: gukl on December 02, 2015, 01:48:37 pm
I've personally never been big into supps. Back when I lifted hard for dunking, I took whey protein. I took caffeine (in the form of 2 scoops of bustello cappuccino) before big dunk sessions.

Currently the only supp I take (and not consistently enough) is Lignang Flax Seed Oil by Barleans: https://www.barleans.com/flax-oil.asp#.html

for the omega 3? any particular reason why you use flax over fish oil? I seem to remember reading something about flax containing more ALA and not so much EPA/DHA compared to fish omega 3.

After every workout I take a protein shake consisting of nesquick milkshake powder, milk, gold standard whey protein and 5g of creatine.

you mix nesquick + whey protein!? same flavor or?
Title: Re: Supplements in 2015
Post by: seifullaah73 on December 02, 2015, 03:33:08 pm
I've personally never been big into supps. Back when I lifted hard for dunking, I took whey protein. I took caffeine (in the form of 2 scoops of bustello cappuccino) before big dunk sessions.

Currently the only supp I take (and not consistently enough) is Lignang Flax Seed Oil by Barleans: https://www.barleans.com/flax-oil.asp#.html

for the omega 3? any particular reason why you use flax over fish oil? I seem to remember reading something about flax containing more ALA and not so much EPA/DHA compared to fish omega 3.

After every workout I take a protein shake consisting of nesquick milkshake powder, milk, gold standard whey protein and 5g of creatine.

you mix nesquick + whey protein!? same flavor or?

Yes, same flavour, strawberry.
I got bored of chocolate, I can never get bored of strawberry.
Title: Re: Supplements in 2015
Post by: Mikey on December 02, 2015, 05:51:09 pm
My supps are the following-
Whey Protein- Musashi Chocolate Flavour but I'm thinking of switching to Muscle Milk
Fish Oil- Blackmores brand 1 capsule a day
Multivitamin- Swiss brand 1 tablet a day

I've never taken pre-workouts. I prefer just having a cup of coffee instead.

Title: Re: Supplements in 2015
Post by: ChrisM on December 02, 2015, 07:42:56 pm
Wow. Am i the only one on here NOT doing any protein supps (shakes, bars, etc)?
Title: Re: Supplements in 2015
Post by: Mikey on December 02, 2015, 08:39:05 pm
Wow. Am i the only one on here NOT doing any protein supps (shakes, bars, etc)?

Seems like it :P
Title: Re: Supplements in 2015
Post by: Merrick on December 02, 2015, 09:34:09 pm
Here's a question for everyone:  How much protein do you all shoot for everyday?  1xBW?  1.5xBW?

Title: Re: Supplements in 2015
Post by: ChrisM on December 02, 2015, 09:45:56 pm
Whatever I eat :D lol Id estimate around 1.25-1.5x lean muscle weight.
Title: Re: Supplements in 2015
Post by: Merrick on December 02, 2015, 09:51:15 pm
Whatever I eat :D lol Id estimate around 1.25-1.5x lean muscle weight.

Let's say your 12% BF.  You're like what 180 lbs?  That's 158lbs LBM. 

So you get 198-237g of protein a day without a concerted effort to count or get lots of protein + without the help of protein powder?!  That's a lot.  If I don't make an effort and just eat what I normally would eat, I end up with too little protein and too much carbs easily
Title: Re: Supplements in 2015
Post by: LBSS on December 02, 2015, 10:47:59 pm
Whatever I eat :D lol Id estimate around 1.25-1.5x lean muscle weight.

Let's say your 12% BF.  You're like what 180 lbs?  That's 158lbs LBM. 

So you get 198-237g of protein a day without a concerted effort to count or get lots of protein + without the help of protein powder?!  That's a lot.  If I don't make an effort and just eat what I normally would eat, I end up with too little protein and too much carbs easily

+1 post diet or it didn't happen.
Title: Re: Supplements in 2015
Post by: ChrisM on December 02, 2015, 11:20:47 pm
Actually last time I was calipered tested it was 8.4% IIRC this summer. Its in my journal I might be able to find the exact number. 8.42 keeps popping into my head. 7 point pinch/fold test.

Considering that I'll rescind the previous 1.5 and go closer to 1-1.25 depending on day. Ive tracked calories before and its not uncommon for me to hit 4500ish daily. I eat all day lol! Average day is sausage/bacon, half dozen eggs, fruit for breakfast; snacks are usually cheese/nuts/fruit and I snack 3-4x a day. I easily eat over a pound of chicken daily and usually have a few burgers or a steak for dinner. Chicken breast is usually lunch. I grab a ~lb from the deli of tenderloins and grill them when Im cooking breakfast. Usually have a milkshake or something at work. I dont know many people that eat like i do even the big guys at the gym. I'll post a body comp pic iny journal in a few
Title: Re: Supplements in 2015
Post by: Merrick on December 02, 2015, 11:23:50 pm
Actually last time I was calipered tested it was 8.4% IIRC this summer. Its in my journal I might be able to find the exact number. 8.42 keeps popping into my head. 7 point pinch/fold test.

Considering that I'll rescind the previous 1.5 and go closer to 1-1.25 depending on day. Ive tracked calories before and its not uncommon for me to hit 4500ish daily. I eat all day lol! Average day is sausage/bacon, half dozen eggs, fruit for breakfast; snacks are usually cheese/nuts/fruit and I snack 3-4x a day. I easily eat over a pound of chicken daily and usually have a few burgers or a steak for dinner. Chicken breast is usually lunch. I grab a ~lb from the deli of tenderloins and grill them when Im cooking breakfast. Usually have a milkshake or something at work. I dont know many people that eat like i do even the big guys at the gym. I'll post a body comp pic iny journal in a few

I wish I can eat 4500 calories a day :(
Title: Re: Supplements in 2015
Post by: ChrisM on December 02, 2015, 11:35:16 pm
My coach tracked it during high school track and it was about 6k a day and i never moved from 155lbs bw. Diet was garbage back then...all junk lol
Title: Re: Supplements in 2015
Post by: Mikey on December 03, 2015, 12:01:21 am
Actually last time I was calipered tested it was 8.4% IIRC this summer. Its in my journal I might be able to find the exact number. 8.42 keeps popping into my head. 7 point pinch/fold test.

Considering that I'll rescind the previous 1.5 and go closer to 1-1.25 depending on day. Ive tracked calories before and its not uncommon for me to hit 4500ish daily. I eat all day lol! Average day is sausage/bacon, half dozen eggs, fruit for breakfast; snacks are usually cheese/nuts/fruit and I snack 3-4x a day. I easily eat over a pound of chicken daily and usually have a few burgers or a steak for dinner. Chicken breast is usually lunch. I grab a ~lb from the deli of tenderloins and grill them when Im cooking breakfast. Usually have a milkshake or something at work. I dont know many people that eat like i do even the big guys at the gym. I'll post a body comp pic iny journal in a few

I wish I can eat 4500 calories a day :(

SAME!
I just get skinnyfat when I eat that much. Gut genetics of peace.