Whey, branched-chain amino acids (BCAAs), creatine, psyllium husks, caffeine and other non-food items that athletes add to their diet to improve training and recovery. Questions are about which supplements are appropriate in which circumstances, and the details of using them.

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31
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2answers
41k views

When taking vitamins and supplements, does it matter if I take them all at once or should I spread it out throughout the day? [closed]

Currently I am taking a multivitamin, fish oil, and I recently added vitamin D supplements (D3 to be specific). My current routine is take each of the three (along with some unrelated medication in ...
15
votes
2answers
307 views

Refuelling during a run?

I've reached a point where my training runs are long enough (2 - 3 hours) and far enough (15+ miles) that I need to take on board some additional energy in the form of gels and/or sports drinks in ...
14
votes
1answer
3k views

Are glucosamine tablets actually effective in building up cartilage in joints?

Glucosamine is quite popular and is featured prominently in pharmacies and supermarkets in Australia. I was once recommended by a GP to take glucosamine tablets to reduce joint soreness as I exercise ...
11
votes
2answers
597 views

Any way to help muscles grow during rest, besides food (protein etc.)?

Since muscles grow when they are resting, has anyone got any tips, supplements or anything at all that will help my muscles grow more effectively during resting period?
10
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5answers
25k views

What are the best vitamins to take when working out [closed]

I see all types of claims for every supplement and vitamin under the sun. What are the basic vitamins that one should take when actively working out (cardio and weights) to help stay healthy. ...
10
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3answers
772 views

Keeping my metabolism high

I am looking for some diatary ways to keep my metabolism high, especially between meals. What kinds of foods or supliments can help keep your body processing long after you've consumed them? Ideally ...
9
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5answers
18k views

What is the best pre-workout supplement for long distance running?

I recently came across a blog post called the Top 10 Rated Pre Workout Supplements of 2011, which compares a bunch of concoctions made of "stimulants, nitric oxide, creatine, and amino acids." There ...
8
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2answers
15k views

Do protein supplements have any side-effects?

I need some help in taking the decision to use the supplement. I am trying to build my body but couldn't get a better result even after 6 months of continuous training, when asked my fellow trainer he ...
7
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1answer
1k views

What should I eat or drink before jogging?

I'm planning to run at least 5 times a week with the aim to lose weight and improve my overall health. Now I want to know how should prepare myself with regards to eating and drinking to get the most ...
7
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2answers
1k views

Do the effects of creatine wear off as you are using it?

I've been trying to get through a whole round of P90x for just about the entire summer with out a lot of luck. I always feel very fatigued and tired during my workout. While, I'm not following the ...
7
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1answer
2k views

Can creatine and citrus be combined?

Many creatine distributors, health forums, etc. recommend avoiding mixing creatine with citrus juices, as supposedly the citric acid could combine with the creatine to produce creatinine, which isn't ...
7
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1answer
826 views

Are there any positive effects of green tea (or extracts) as part of a pre- or post-workout regime?

I've noticed that many pre-workout supplements have green-tea extracts, including caffiene. I'm considering purchasing some expensive pre-workout supplements that include green-tea and want to know if ...
7
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2answers
1k views

Should I consume BCAA pills to stay alert or not?

I think the title may be a bit misleading, so let me explain. I have been using a pre and post workout drink for the past 6 months or so with great result. I had been using BCAA before that, but the ...
6
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2answers
1k views

Conceptually, why does creatine increase muscle size?

Muscle contractions are powered by ATP losing a phosphate and becoming ADP. Creatine can give away one phosphate to convert ADP back to ATP. With more ATP, muscles are more powerful. How is any of ...
6
votes
1answer
177 views

Best timing for consuming supplements relative to excercise

I've been on an introductory fitness routine for several months to slim down. I've managed to lose 30lb (down to 180 from 210, I'm 6' 1" so this puts me to the upper limit of my BMI), and I've ...
6
votes
3answers
2k views

Am I taking too many vitamins and supplements?

I'm hoping to get some insight on the vitamins and supplements I'm taking. I'm afraid I'm taking too many or taking them incorrectly. Am I doing myself good or harming my body? First off, I am 21, ...
5
votes
5answers
3k views

Gymming without supplements

I have been working out for about 2 and half years. Though I have seen improvements in my body, it seems to have plateaued for a long time. I work in the IT industry and my work schedule is not ...
5
votes
2answers
21k views

What are BCAAs, and what are they used for?

BCAAs seem to be a widely recommended (for example, Art DeVany and Martin Beckham of LeanGains) weightlifting supplement. What are they, and how can they help a training program?
5
votes
1answer
129 views

Does the body process food and supplements the same way?

I am currently progressing through 'Mad Cow' system and I have upped my calorie intake over the past 1 to 2 months. I have a question that I wondered if anyone could shed some light on. I take about ...
5
votes
1answer
443 views

What credibility or scientific backing does 1g protein per 1lb of body weight have for its applications?

Say you're of an average weight, not really fat, just skinny and want to put on pounds. People who want to add muscle but are not yet serious bodybuilders(if that's even their goal)are advised to ...
5
votes
1answer
170 views

How does a muscle grow step-by-step?

I am trying to understand how a muscle such as the bicep grows step-by-step. For example (but not limited to): How nutrients line up? Which are essentials? What exactly do they do? It's hard to ...
4
votes
1answer
195 views

How to avoid Creatine dependence?

I am an vegetarian and ectomorph. I started taking Creatine after workouts for a while. And it seems like I need to supplement creatine every day or else my body goes back to its old form. Is there ...
4
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2answers
5k views

Do creatine and L-glutamine compete for receptors?

A lot of hearsay on bodybuilding forums (as well as "research" published by some supplement companies) suggests that creatine and L-glutamine compete for "receptors" and that taking them together can ...
4
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1answer
256 views

Fat burning supplements and their efficacy

I understand that the general consensus is that one should rather rely on exercise/training and proper nutrition to lose fat. However, I'm wondering what else can be used to accelerate this process. ...
4
votes
1answer
67 views

How do nutritional supplement companies come up with the recommended dosage?

Is there a standard or guideline to this? For instance, is there a prototypical person with an average weight they design dosage parameters for?
4
votes
2answers
127 views

Weird work hours and workouts

I typically work 4am til NOON and live in a hot climate. I do hour-long PT sessions Monday/Tuesday/Thursday from 1230-130 to lose weight. I am struggling with a couple of things, I feel burnt out, at ...
4
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2answers
1k views

Is Amino Acid Supplementation Necessary When Taking Whey Protein

L-Tyrosine and Beta Alanine have Will Brink's endorsement as worthwhile supplements. My question is: are these really necessary with protein supplementation as Tyrosine and Alanine will ultimately be ...
4
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3answers
318 views

How to deal with gas all day from nitric oxide?

I've started taking supplements that contain L-Arginine. The results so far have been amazing, except for the fact that the days I take the supplement I have gas all day and need to excuse myself ...
4
votes
3answers
83 views

Are protein supplements used outside of bodybuilding?

The phrase "protein supplement" suggests a substance that can be consumed to offset a protein deficiency. Searching the net for "protein deficiency", however, I was unable to find any sources ...
3
votes
3answers
185 views

Guidelines on whey protein, glutamine, creatine, amino acid supplements

I am 27 and I have been underweight for many years. Recently, I began to have consistent training sessions in a nearby gym. My personal trainer advise me to buy several supplements. They include whey ...
3
votes
3answers
3k views

Purpose and Effectiveness of Pre Workout Supplements

While shopping at my local vitamin shop I noticed they had pre workout supplements available. I took a quick look at them and they seemed to be designed to give you energy. All of them seemed to ...
3
votes
1answer
2k views

Is taking protein shakes without exercising beneficial or dangerous?

My 25 year old brother joined a gym two months ago. He does one hour of exercise when he goes to gym. Due to excessive office work, he can't go to the gym regularly. He takes daily, 30 gram protein ...
3
votes
1answer
419 views

5000mg Taurine bad?

I just got my new Whey/Caseine/Egg protein supplement which also contains 5000 mg Taurine per 100gram. I am planning to take this supplement on a daily basis (as breakfast with some milk and cereals) ...
3
votes
1answer
483 views

What Supplements Should I Take When Restarting a New Exercise Plan?

I spent about 6 to 7 years working out hard both in the gym and running, when I was in college. When I graduated and got a job, I stopped working out cold turkey. After about 3 years working, I ...
3
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3answers
2k views

How do I promote connective tissue health/strength?

Muscles can be trained and grown. Stretching can prevent injury to muscles, joints, and connective tissue. But can connective tissues (tendons, ligaments) be trained and strengthened like muscles ...
3
votes
2answers
326 views

Is supplementation counter productive when your goal is getting a six pack/lean mass?

I try hit the gym about 3-5 times a week (using a 3 day split program), and take something similar to Supplements SA Ganic-F Insane as pre-workout, and I've got protein shake that i use as a snack ...
3
votes
4answers
14k views

BCAA together with whey protein

I've recently bought BCAA powder, monohydrate creatine and whey protein, and I'm wondering if I'm able to take BCAA together with the whey protein or creatine? I've heard from people you should take ...
3
votes
2answers
301 views

What are the optimum foods and supplements for beginning runners?

I plan to start a running routine using the program listed here to improve my overall fitness. What foods and – if applicable – supplements would be recommended for beginning runners? I.e. a ...
3
votes
3answers
3k views

After protein shakes and BCAA, what is the next supplement to take?

I've recently started taking BCAA to help me recuperate after a gym session as it was taking me a long time to recuperate. Now recuperation is almost instant. I'm trying to gain muscle mass, which ...
3
votes
2answers
164 views

How Should I Choose A Multi-Vitamin Designed for Men? [closed]

How should I choose a multi-vitamin as a man? Should I just try and get the most potency/per dollar product? Are there any well known generally accepted superior brands?
3
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1answer
1k views

Substituting BCAA supplements with hard boiled egg whites before working out fasted

I've read this article here. Stating that BCAA suppliments can be substituted by consuming the whites of two hard boiled eggs prior to working out. I've been on an intermittent fasting regimen for ...
3
votes
1answer
68 views

Does the fructose in my supplement hinder my cycling routine?

Products like CYTOMAX (with Stevia) boast enhanced energy for endurance sports, and I have certainly felt a boost at times when I need it. However my local nutritionist said that Fructose inside it ...
3
votes
1answer
185 views

Protein supplementation when doing conditioning on caloric deficit

BACKGROUND For about four months now I have been on a low carb diet, and during that time I went from 93 to 78kg. I have been lifting some weights (some squats, overhead pushes, bent over rows) at a ...
2
votes
2answers
2k views

Is taking whey protein before a workout bad?

Friends have told me that I should consume whey protein shake before and after workout. They said this would be effective for building up muscles. However, I have read from a website that I should ...
2
votes
1answer
6k views

Which protein shake I should take as a beginner?

I have been going to the gym for the last four months, previously I went three times a wekk but right now I am going 1/2 of the days in a week. But I am not gaining muscle but I can lift more weight ...
2
votes
1answer
261 views

What should be my first goals and supplements when starting a bodybuilding program?

I'm 20 years old. I am 85 kg (about 187 pounds), and my height is 179 centimeters. I don't really have any muscle. I have belly fat. I was a swimmer 4 years ago, but I haven't done any sports for 4 ...
2
votes
2answers
94 views

Post workout supplements?

I have moved to a different city and joined the gym yesterday, last night my workout consisted of 15 minutes running on the treadmill at 10 mph with a 3% incline and 3 sets of leg presses, 35 ...
2
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3answers
2k views

Is my mass gainer supplement ideal?

Let me describe myself: I have been weightlifting since I graduated (2010). Before graduation I weighed close to 120lbs, now I weigh (on a good day) 163lbs (I'm 5' 11"). I have plenty of definition ...
2
votes
2answers
97 views

How does the human body respond to creatine?

People do ask questions about supplements whether they are healthy or do they harm the body? I want to know how the human body responds after taking "fitness" supplements with creatine. I know it's ...
2
votes
2answers
2k views

If I am on a low-carb diet, is it necessary to take vitamin supplements?

I have been reading this guide to low-carb dieting: http://wilstar.com/lowcarb/theplan.htm and it recommends that I should take regular vitamin supplements. Is there something that exists in ...