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21

You can take all of the listed various vitamins and supplements together. If you're only going to take them once a day, it is more beneficial to take them with your largest meal of the day, and that hopefully being dinner rather than with breakfast. (Source) (Source) However, it is better to take smaller amounts with each meal than to take a single large ...


15

Unfortunately, the bulk of protein study centers around its efficacy (or usefulness), not harmful side effects. That said, excess protein (beyond what the body needs to build muscle) is broken down in the kidneys to become glycogen. Drinking plenty of water facilitates this process and makes your kidneys happy. However, if your kidneys are not functioning ...


13

Supplements are not a solution. Once you have got everything else in order - diet / exercise / sleep, then supplements can be used to fine tune the process. That is all they can do. The supplements you have tried make you more tired. So stop using them. By the sounds of it you are leading a fairly stressful life. You have an inconsistent work schedule, ...


12

BCAA stands for branched-chain amino acids. According to this article, from the Journal of Nutrition: BCAAs (leucine, isoleucine, and valine), particularly leucine, have anabolic effects on protein metabolism by increasing the rate of protein synthesis and decreasing the rate of protein degradation in resting human muscle. Also, during ...


12

If you eat a balanced diet rich with fruits and vegetables you probably don't even need a multivitamin or other supplements. Recently there even has been controversy on the safety of multivitamins in general. I personally take a multi-vitamin, 2-3 mgs of fish oil a day, and 3000-5000iu vitamin D. I occasionally supplement with an electrolytes drink that ...


11

If you're only exercising for an hour at a time, no need to really eat much before, but I would suggest drinking water before and after, and if the run goes for longer than an hour, during as well. If you're only after weight loss, don't have a high carb recovery meal afterwards, stick to low fat protein. I find that I only really need to eat before ...


11

The standard advice is: a good meal 3 hours before race/training refuel (like a small gel+water) 20 minutes before start begin fueling 15 minutes after you start hydrate every 15-20 minutes use bars/gels/drinks every 10-30 minutes Another thing is that you can calculate how many calories you'll burn and be sure to get that much from your gels/drinks in ...


9

Creatine naturally exists in animal protein sources, so it will be effective as long as you are creatine deficient. The perceived benefit of creatine will lessen as you reach the levels your body needs. Summary of points from Creatine: Side Effects, What it is, What it does: You will gain weight. Initially 2-4lbs water weight, potentially muscle Muscle ...


8

I head to NIH if I want non biased supplementation information. The problem is that it almost always has to do in the context of disease, so their write-up seems to be effective in the context of Osteoarthritis: Osteoarthritis. Most research on glucosamine sulfate has measured its effectiveness on osteoarthritis of the knee. However, there is some ...


8

Question Your Desire for Supplements I'm not a long-distance runner, but the question that I immediately turn to is just this: What problem would the supplement be solving? If your nutrition overall is good, and your runs are going well, I would be very hesitant to add any supplements just for the hell of it. The ones you listed are not really fuel, and ...


8

What you want does not exist. If you understand the basics of nutrition, you need a certain amount of protein, carbs and fat in your diet. Beyond that, vitamins and minerals. That's just for living, so how about building muscle? Bottom line: if you want to build muscle you have to work hard and lift heavy things. Your body will adapt to the stresses you ...


8

Food Not Supplements Don't look for supplements to gain weight. Fix your diet. Protein and mass-gainer shakes are overpriced, overprocessed and overmarketed. They are not the solution. The solution is for you to triple the amount of food that you eat. Eat More Food Go to the farmer's market. Buy large quantities of fish, meat, eggs and vegetables. Make ...


6

I'm going to answer your question in the way that you requested, "in categories not a list of examples". Metabolism Boosters Spicy Foods - Jalapeno, Habanero, and Cayenne Peppers. Protein Meat - Lean Beef, Pork, Chicken, and Turkey. Protein, Dairy - Milk, Yogurt. Protein, Fish - Salmon, Tuna, and Sardines. Protein, Eggs - Chicken eggs. Caffeinated ...


6

Supplements are not likely to cause the effect. It's the wrong training process. You need to rest and decrease the number of training sessions. Your body is exhausted. Reduce to 2 trainings per week max . Every next training must be conducted in the supercompensation phase, while you are training in catabolic regime now (body still recovers from last ...


6

Overview Your supplements are called copious sleep, hydration (with milk if it's part of your diet, water if not), and food. You know--eggs, vegetables, olive oil, meat, butter, greens, starches. Olympic lifting coach Greg Everett recommends walking, massage, self-myofascial release, and hot baths on rest days as well. Beyond those, supplements are good ...


6

If you're a complete beginner, you can both lose fat and gain muscle at the same time. A strength training program would be best suited to this (you can always focus more on muscle hypertrophy when you're already strong). Stronglifts 5x5 is a good beginner's strength training program that's also free. You don't have to do exactly that, there are multiple ...


5

I wouldn't worry about supplements just yet, if you're only getting back into exercising now. They are intended to finesse results. The core of your plan should be healthy diet and exercise; you certainly don't need supplements to lose weight or to be healthy in general. If you are going to pick between a focus on protein and carbohydrates I think that ...


5

This advice doesn't pass simple common sense. Creatinine is a toxin used as a proxy to detect kidney problems, It almost certainly would never have made it to store shelves if it broke down to creatinine on contact with acid. An article entitled Conquering creatine myths with science simply boils it down simply as follows: Myth: Creatine is ...


5

I'm going to address only the supplements that contain caffeine. It appears that the use of caffeine in sports is a controversial topic. However there appears to be some base conclusions that are beginning to appear (emphasis mine): Caffeine does not appear to benefit short term, high intensity exercise Caffeine can enhance performance in endurance ...


5

A 2003 study by the European Food Safety Authority found no adverse effects for up to 1,000 mg of taurine per kilogram of body weight per day. (http://www.efsa.europa.eu/EFSA/efsa_locale-1178620753812_1211902328128.htm) Related question: Red Bull - How bad is it for you? Edit: I'm assuming you weight more than 5kg (11 lbs).


5

Creatine increases the high energy phosphate diffusion between the mitochondria and myosine heads. Furthermore it works as a buffer for pH changes, which can improve cellulair homeostasis. And a decreased PCr level stimulates phosphofructokinase, an enzyme which limits glycolysis, and thus replenishment of this will lead to an improved glycolysis which also ...


5

Capsicum is an extract of the compound in hot peppers that make them hot. As such it has side effects similar to that of eating a bunch of hot peppers. From WebMD "Side effects can include stomach irritation and upset, sweating, flushing, and runny nose." That said, technically speaking, any compound that causes the body to heat up will burn more calories, ...


4

The Four Hour Body suggests a stack called PAGG: Policosanol (20-25mg) - seems to enhance the fat-burning effect of the rest of the stack ALA (100-300mg) - increases glucose uptake into muscle, leaving less to be deposited as fat; inhibits triglyceride production Green Tea Extract (325mg EGCG) - inhibits glucose storage as bodyfat; increases programmed ...


4

The first thing I need to say is if you're looking to just build muscle, then you're bodybuilding (as opposed to just trying to be physically fit). Keep in mind there is an important difference here. There is a reason MMA fighters don't do the same workouts as body builders. So you should really take the time to understand the difference and decide which ...


4

If you have an intense workout ahead of you, it is a good idea to ingest whey protein before a workout. Whey protein contains a high amount of branches amino acids which help to preserve muscle supplies of glycogen, meaning you can work out for longer at a higher intensity and also increases muscle synthesis for several hours after the workout has been ...


4

First, I would recommend you commit to the nutrition SE site in Area 51: http://area51.stackexchange.com/proposals/44550/nutrition It depends on the supplement, what it is designed for and the composition. It can be very complicated to outline, but there are various nutrients, vitamins and minerals that depend on the presence of other substances to be ...


4

Web MD has a surprisingly well balanced article on Creatine. A couple of the highlights are: It is common in meats such as beef and fish It is not common in vegetables, so vegans and vegetarians might be deficient It can also be made in a laboratory "There is some science supporting the use of creatine in improving the athletic performance of young, ...


4

First of all, this all depends on the protein he is taking and some other life style aspects. My initial answer is that this is not a problem because supplements are simply meant to supplement your diet. getting 30 grams of protein from a shake isn't really different than getting 30 grams of protein from chicken or any other source of protein for that ...


4

Bulletproof coffee has an appreciable amount of fat from the butter or ghee, so make sure you count the macros from this cup of coffee for your daily food. 23g of fat per oz of ghee (2 tbsp). Green Tea, and more specifically the catechins, have a minor effect on fat burning and oxidation. While there are numerous benefits, the affects are all minor with a ...


3

Following on from the excellent answer given above, I'll try to flesh out my current understanding on BCAAs: BCAAs are among the nine essential amino acids for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the preformed amino acids required by mammals. BCAAs are among the proteinogenic amino acids, of which there are ...



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