Episode #125 of the Stack Overflow podcast is here. We talk Tilde Club and mechanical keyboards. Listen now
30

Please not. While there might be an argument if she starts serious competitive weight lifting, I guess that the question would've been asked differently then. If she is overweight, she has to relearn how to eat properly and develop a healthy relationship with food. If there are no medical reasons, don't waste your money. Learn how to eat everything you ...


15

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, ...


14

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 ...


12

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 ...


9

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 ...


9

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 ...


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 ...


9

First off, don't place too much value in your identification as an ectomorph. It belongs to a very old, and debunked myth about somatotypes. Now, the point of creatine isn't to gain a permanent weight increase. The point of creatine is to improve muscle recovery between sets by increasing their susceptibility to water, and thus their durability and stamina. ...


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 ...


7

Yes, I don't see why not. Some protein shakes combine the two (or all three). Some samples: Hydro Builder (Protein + creatine) and Hydro Whey (Protein + BCAA) (mirror).


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

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 ...


6

To answer the valid question here: Does Creatine cause bloating? Yes, the water retention usually seen with higher (>10g) loading doses can exceed five pounds (more than two kilograms). Lower doses may cause less water retention. While water mass is not muscle mass (though both count as lean mass), prolonged creatine supplementation is met with an ...


6

Your primary nutrition should be from food. Protein powder as the name suggest are supplements, if you are using them as food, it may come up with side-effects. Regarding your coach, it's time to get a new one. You are a beginner, and with proper diet, nutrition, rest and workout, you can see benefits, not just by pumping yourself with protein powder. It's ...


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

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 ...


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, ...


5

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 ...


5

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 ...


5

In general I think all the colorful drinks are about marketing. The supplement industry has done a good job of convincing people that products are required pretty much 24/7. A pre-workout before you hit the gym, an intra-workout tagging along with you in the gym, a post-workout so you don't miss out on this mad gainz, supplements throughout the day to the ...


4

Zinc - 30mg a day for testosterone replenishing. Zinc is diminished easily through a workout. Protein - bodyweight in pounds x 1gram. ex if you weigh 150lbs take 150 grams protein per day. naturally or in supplement form. EVERYDAY, EVEN ON YOUR OFF DAYS. Omega 3 - Cardiovascular health B Complex Vitamin - Metabolizing fats proteins and carbs Magnesium - ...


4

It will increase it indirectly. Creatine draws more water and nutrients to muscle, so if your nutrition is good, more protein will come to muscle and build into it. Also creatine gives more power and improves recovery time, so again, it indirectly helps our muscle grow by helping us with our gym training without witch there is no muscle growth.


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

It really depends on which supplement you are taking. If it is a nitric oxide supplement with green tea extract in it for instance, at least from personal and anecdotal evidence you tend to get less exhausted during your workout and as a result you can do more volume and/or greater intensity. That comes from the way the body breaks down Nitric Oxide. The ...


4

Well, you've kind of asked the million dollar question, as there haven't been any really definitive studies (That I am aware of) specifying exactly how much protein is needed for training, and especially when related to fat loss, as that can be highly individual specific. This study examined nitrogen balance and lean body mass preservation related to ...


4

As Eric indicated in his response, supplements aren't really necessary if you have a well-balanced diet. In fact, unless you’re planning to participate at a high athletic level, or, you plan on training very intensely, and, you don’t have ready access to nutritious food, you probably don’t need them. The supplement industry is a multi-billion dollar ...


4

I am 27 and I have been underweight for many years. Well this is your actual issue, and what your question should be based on. Will these products help you achieve your goal of adding weight? Realistically, no. Supplements are meant to do just that, supplement what the body is missing. Of that list, the only product I would recommend is whey protein (...


4

Check out these resources for more specifics about the supplements: Glutamine -- not shown to increase muscle mass, but shown to lower inflammation (i.e. recovery). Timing doesn't matter. No more than 5g any time of day. (Brown Rice) Protein -- protein is protein. There is minimal increased uptake during and post training. One book recommended 10-15g pre,...


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