To Those that Lift Weights - Supplements?

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I take a multi vitamin in the morning and a 100% whey protein shake after each workout. I lift mon/wed/fri and run tues/thurs. It works for me.

I was skinny before too and like someone mentioned before, the key is to just start eating. I started eating chipotle every day almost (its like 1000 calories per burrito) and eating huge breakfasts and lunches. I haven't actually gained a lot of weight, but I am lifting significantly more.
 


RockDiesel said:
why the hell would you do that?
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I would 2nd the recommendation on Glutamine. I've never tried creatine, but I used to take Glutamine and I swear on the last few miles of a run I could tell a huge difference in the amount of kick I had left. It's not scientific, but it's my two cents.
 
S-dog said:
I would 2nd the recommendation on Glutamine. I've never tried creatine, but I used to take Glutamine and I swear on the last few miles of a run I could tell a huge difference in the amount of kick I had left. It's not scientific, but it's my two cents.
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It's not that I don't like Glutamine. I take it myself.

I was saying why would you replace Creatine with Glutamine? It makes no sense. If anything, he should add Glutamine because Creatine and Glutamine complement each other nicely.
 
justaime said:
My advice stay away from the creatine monohydrate though go with the creatine ethyl ester.
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Why? Never seen a single study (one that isn't funded by the supplement company) that shows CEE, or any other form of creatine for that matter, is better than Creatine Monohydrate. Use anything other than Mono as a last resort.

Creatine ethyl ester rapidly degrades to creatinine in stomach acid

Child R1 and Tallon MJ2

1Department of Life Sciences, Kingston University, Penrhyn Rd, Kingston-upon-Thames, United Kingdom. 2University of Northumbria, Sport Sciences, Northumbria University, Northumberland Building, Newcastle upon Tyne, United Kingdom, DrChild@CR-Technologies.net

This study assessed the availability of creatine from three commercial creatine products during degradation in acidic conditions similar to those that occur in the stomach. They comprised of two products containing CEE (San CM2 Alpha and CE2) and commercially available CM (CreapureÒ). An independent laboratory, using testing guidelines recommended by the United States Pharmacopeia (USP), performed the analysis. Each product was incubated in 900ml of pH 1 HCL at 37± 1oC and samples where drawn at 5, 30 and 120 minutes. Creatine availability was assessed by immediately assaying for free creatine, CEE and the creatine breakdown product creatinine, using HPLC (UV)

After 30 minutes incubation only 73% of the initial CEE present was available from CE2, while the amount of CEE available from San CM2 Alpha was even lower at only 62%. In contrast, more than 99% of the creatine remained available from the CM product. These reductions in CEE availability were accompanied by substantial creatinine formation, without the appearance of free creatine. After 120minutes incubation 72% of the CEE was available from CE2 with only 11% available from San CM2 Alpha, while more than 99% of the creatine remained available from CM.

CEE is claimed to provide several advantages over CM because of increased solubility and stability. In practice, the addition of the ethyl group to creatine actually reduces acid stability and accelerates its breakdown to creatinine. This substantially reduces creatine availability in its esterified form and as a consequence creatines such as San CM2 and CE2 are inferior to CM as a source of free creatine.
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With that said, show me evidence that CEE works just as well as CM, then I'll eat my words.
 
elitesystem said:
i know that most of the builders make use of supplements! but for some reason i dont like it nor i agree to it! i think its lot better to do it without the help of any pills! its better to be Bruce lEe than Arnold :D
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Maybe you should have told Bruce Lee that.

Bruce Lee Diet Rule 6: Take Dietary Supplements

Bruce Lee also took many mineral and vitamin supplements. Today there is a much greater variety of supplements on offer that there were when Bruce Lee was training. Knowledge about how different supplements interact and benefit us has advanced a great deal since the 1960's, and as a result there may be better and more efficient supplements available than listed below. However, here are some of the supplements he is known to have taken:
  • Vitamin C
  • Lecithing granules
  • Bee Pollen
  • Vitamin E
  • Rose hips (liquid form)
  • Wheat germ oil
  • Natural protien tablets (chocolate flavour)
  • Acerola - C
  • B-Folia
http://www.motleyhealth.com/bruce-lee-diet.html
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he gained most of his information from body building magazines and experimented with different supplements

Bruce Lee’s Diet: Avoid refined flour, Chinese Food, Dairy Food, Size of Portions / Number of Meals, Protein Drinks, Supplements, Carbohydrates - Juicing and blending, Honey and Ginseng, Sample Meals - Bruce Lee News
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According to Linda Lee, soon after he moved to the United States, Lee started to take nutrition seriously and developed an interest in health foods, high-protein drinks and vitamin and mineral supplements.

Bruce Lee - Wikipedia, the free encyclopedia
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RockDiesel said:
Why? Never seen a single study (one that isn't funded by the supplement company) that shows CEE, or any other form of creatine for that matter, is better than Creatine Monohydrate. Use anything other than Mono as a last resort.



With that said, show me evidence that CEE works just as well as CM, then I'll eat my words.
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CM is hard on a lot of peoples digestive systems and it can cause water retention in some thus giving them a less than lean look. My statement wasn't that one worked better than the other just that CEE is better for some people. I personally like CEE a lot better. But what do I know?
1408717043_m.jpg
grrrrr lol
 
justaime said:
CM is hard on a lot of peoples digestive systems and it can cause water retention in some thus giving them a less than lean look. My statement wasn't that one worked better than the other just that CEE is better for some people. I personally like CEE a lot better. But what do I know?
1408717043_m.jpg
grrrrr lol
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I don't disagree that some people have a hard time with CM, and I think that I recommended CEE to someone earlier in the thread because he had stomach issues.

However, the problems are blown out of proportion. Most stomach problems and water retention aren't due to CM, it is due to shitty quality and all the filler crap that most supplement companies put in it to give you that bloated look and feeling. The purity and quality of CM from a good company solves these problems in the majority of cases.

The effectiveness of CM has been studied to death and the effectiveness has been proven time and time again. On the other hand, these new "versions" like CEE, DiCreatine Malate, TriCreatine Malate, etc... have not (to such a degree that CM has). Not to mention, a lot of the studies done on CEE and other versions are funded by the supplement companies who are producing the product.

So I just thought saying "My advice stay away from the creatine monohydrate though go with the creatine ethyl ester." was rather bold and should have at least had a reason of why you came to that conclusion. Nothing personal.

I have nothing against CEE, but I think it should be a second or third option after trying a proven form like CM. That's all.
 
RockDiesel said:
So I just thought saying "My advice stay away from the creatine monohydrate though go with the creatine ethyl ester." was rather bold and should have at least had a reason of why you came to that conclusion. Nothing personal.

I have nothing against CEE, but I think it should be a second or third option after trying a proven form like CM. That's all.
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Oh I didn't take it personal. I prefer CEE over CM that's just my personal preference. A lot of others have different opinions it just comes down to what works for ya. Like I personally need an extra edge in the gym and my brother recommended NO Explode and it does squat for me. So I just take two Ephedrine tabs with a Caffeine pill and I'm good to go.
 
justaime said:
my brother recommended NO Explode
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I stay far far away from the shiny label supplement companies.

BSN was sued late last year because apparently in NO-Xplode and Cellmass they claimed to be using a "patent pending" creatine called CEM-3. It stands for Creatine Ethyl Malate, or some shit like that. Someone independently tested it and found that it was plain old Creatine Monohydrate. Now there is a class action going. I think this happened late last year, but not sure on the outcome of the lawsuit. It may even be going on still.

CEM-3 is an actual creatine, but it is only able to exist in a lab. It wasn't manufacturable at all, but they still listed it as the main creatine ingredient in their product. My guess is because they first wanted to use the fancy name so more people would buy it, but also so they could jack up the price.
 
Supplements:
Creatine
Whey Protein
Glucosamein (for bone structure)
Dextrose (pre+during workout)
Fish or Krill oil (Krill oil is 40x more anti-oxidants and allows oxygen to flow better)
Multivitamin
Supplemental Vitamin C (500mg) 2x daily

Healthy diet.
Make sure you get protein with every meal, every 3-4 hours.
Casein (protein) rich foods during recovery phases. I like to eat a lot of cottage cheese before going to sleep. Delicious and contain tryptophan which will improve your sleep - allowing you to rebuild muscles faster.

About to go into the bulking phase and did my research quite thoroughly.
 
Bannerosity said:
So you're saying the stuff that effects your hormones is not worth it? 6-OXO is supposed to supress estrogen levels or something along those lines.
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For most folks, we can get all the proper nutrition we need simply by eating the right foods.

Limit your soy intake if you want to lower your estrogen levels.

Don't mess with your hormone balance. You'll regret it later.
 
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