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traineo Community / Diet & Nutrition Tips / Must-have Supplements For The Average Guy/Gal
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Chris H
traineo Fanatic
Posts: 81
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 # Posted: 18 Feb 2008 18:11


I've read several articles on the web about all the supplements that you "must" have in order to get the optimal performance during workouts. I was wondering what everyone out there takes and what you would suggest.

Right now I take whey protein everyday and nothing else. I run everyday and do an upper-body workout every 3 days. Should I be taking supplements like NO2 and creatine? At first my goal was to lose weight, but now I think I'm just aiming to kill my gut and lower my bodyfat %.
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Feb 2008 18:15


The only supplement I would recommend to everyone is a multi-v to help fill any gaps that may exist in your nutrition.

If your goal is to bulk up and add muscle, I've had great luck with creatine, and will be cycling back on that when I meet some weight loss and endurance goals that I'm currently working on.

Ultimately, you don't need anything - just hard work and a positive attitude.
Ara Bruno
Fitness Guru
Posts: 774
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 # Posted: 18 Feb 2008 18:18


Quoting: nicholman
Ultimately, you don't need anything


This is more my stance (but I am no nutritionist or in any shape besides being round)

If I can't get something naturally then you shouldn't get it. If you can't eat or drink what is needed you need to start... screw pills


Chris H
traineo Fanatic
Posts: 81
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 # Posted: 18 Feb 2008 20:00


I'm just concerned that I'll lose the muscle I have if I don't take some form of protein. Protein shakes can also serve as a decent meal replacement, since I generally drink one of those in the morning instead of some terrible poptarts or something.
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Feb 2008 20:15 - Edited by: nicholman


I don't even consider protein shakes to be a supplement - it's a convenient meal/snack!
Ara Bruno
Fitness Guru
Posts: 774
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 # Posted: 18 Feb 2008 20:15


I agree with being concerned about losing muscle mass so I drink protein shakes.. but I would never replace a whole meal or turn to pills to replace a meal.
Rob Montgomery
traineo Newbie
Posts: 9
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 # Posted: 18 Feb 2008 20:16


All I do is EAS 100% Whey Protein Shake right after my workouts.

I am about to begin taking a multi-v with EGCG.
Ara Bruno
Fitness Guru
Posts: 774
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 # Posted: 18 Feb 2008 20:21


Yeah I will have to check out the whey protein shakes... I just cant see me or anyone really giving up food for a milkshake or pill.... not natural.
Rob Montgomery
traineo Newbie
Posts: 9
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 # Posted: 18 Feb 2008 20:26


It is 120 calories per shake (I take my powder with water though to save calories).

I personally find it hard to add up to my daily calories on days I am counting because you start to get too high in fats and carbs and what not.
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Feb 2008 20:30


I'm guessing my shake ends up around 300 calories... I use two scoops of whey - 52g protein and about 240cal, and about a serving of lemon/lime gatorade, which is probably 40-80 calories... Perfect for after a tough workout, then I go home and eventually have a moderate dinner.

Rob - cooking ahead is one thing that really helps w/ eating well (and enough) during the day. My lunches are like a typical supper, and filling (chicken breast and sauce w/ about a cup of whole grain pasta). My other big calorie item is two slices of light, 7-grain bread (45c /slice) with PB.
THE NEW ME
The Master
Posts: 2856
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 # Posted: 18 Feb 2008 20:41


no vitamins here-i get all of my vitamins from the food i eat.
Angie H
Fitness Guru
Posts: 718
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 # Posted: 18 Feb 2008 21:12


The only thing I take is a EPA/DHA concentrate (Omega 3 fats), which is surprisingly effective at killing menstrual cramps... not that you guys have that issue, haha.
Ara Bruno
Fitness Guru
Posts: 774
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 # Posted: 18 Feb 2008 21:14


Yeah we do... When its my g/f time of the month... I am the one who suffers .... HAHA.. please do not tell her I said that ;)
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Feb 2008 21:16


Eat lots of spinach too, the extra iron and vit's are important (Angie and Ara's gf, not Ara/Chris/Rob)...
Ara Bruno
Fitness Guru
Posts: 774
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 # Posted: 18 Feb 2008 21:21


Quoting: nicholman
Eat lots of spinach too


That must be why... she hates spinach...
Bourblaster V
Fitness Guru
Posts: 337
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 # Posted: 18 Feb 2008 21:28


It is completely dependent on what your goals are, your willingness to take supplements, and your bank account. I would also hazard against saying things like "must-have," as supplements are at best a crutch.

For powerlifting, I take BCAAs, whey, creatine ethyl ester, and omega-3s. Since that's all I do, that's about all I can comment on.
Clifford Chinn
Fitness Guru
Posts: 470
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 # Posted: 19 Feb 2008 06:17 - Edited by: TEAMCHINA


I've never personally used creatine, but the folks I know who have put on good bulk, but didn't gain a lot of strength but that could have just been them.

My personal attitude is that supplements beyond a multi-vitamin tend to be unnecessary if you're not eating empty calories.

Edit: The closest thing I use to a supplement is I add ground flax seed to most of my recipes for the fiber and other benefits of it. Not sure where it falls in terms of being a "supplement" or not, guess it depends on your definition.
Bourblaster V
Fitness Guru
Posts: 337
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 # Posted: 19 Feb 2008 15:21


Quoting: TEAMCHINA
I've never personally used creatine, but the folks I know who have put on good bulk, but didn't gain a lot of strength but that could have just been them.


I have heard that if your current diet already involves a very high amount of read meat, which contains a lot of creatinine, then the effect of taking creatine lessens. Still, it works. Very well.

Quoting: TEAMCHINA
My personal attitude is that supplements beyond a multi-vitamin tend to be unnecessary if you're not eating empty calories.


I still think it depends on your goals. If you are in the gym for general maintenance, fat loss, or to pass the time then supplements may be moot provided your diet and nutrition is rock solid. If your goal is to be an athlete, you find that no matter how you change your diet you will not be able to get certain nutrients from consumption alone.

As a 200lb male, I need at least 250g of protein a day. I can't get this from consumption unless someone forced 6 chicken breasts and 4 cans of tuna down my throat a day. As much as I like meat, 2-3 protein shakes also do the job. So I choose to supplement my diet with whey. I can say the same thing about omega-3s and branch chain amino acids, which are tough to find in a meat-heavy diet in the amounts that behoove a powerlifting regimen.

Supplements are indeed a crutch, but no more so than using a weight belt.
Jeff Bristow
Fitness Guru
Posts: 280
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 # Posted: 19 Feb 2008 17:38


I never have enough protein per day. I think I typically fall around 50g of protein each day. To get more protein I end up going way over on my daily amount of fats. Do they make protein pills?


Dave Nicholson
The Master
Posts: 2094
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 # Posted: 19 Feb 2008 18:02


Quoting: jeffbristow
I think I typically fall around 50g of protein each day


Zoinks!! This is blasphemy!

whey protein powder - Walmart has it for about $14 for 2lbs. There's basically no fat or carbs (couple grams maybe), and it has BCAA's.... So, throw a couple scoops (2 scoops = 52g) in an empty water bottle and suck it down after your lifting. I also add some powdered gatorade, but YMMV.

Also, egg whites are pretty much just protein... Hard boil an 18-pack of eggs on Sunday and take 4 w/ you to work in the morning... throw out the yolks.

Lean meats at lunch and dinner - turkey and chicken breast, pork tenderloin. Not only do these seem to be cheaper than beef, but they're better for you and easy to cook up tender and juicy.

Beans.
Angie H
Fitness Guru
Posts: 718
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 # Posted: 19 Feb 2008 18:54


You only get 50 g a day, or are you shy 50 g a day? 7 oz of lean meat will have 50 g of protein, give or take.
Jeff Bristow
Fitness Guru
Posts: 280
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 # Posted: 21 Feb 2008 14:08


I have been getting on average 50g per day of protein. No typo there.

I am going to go and grab some whey protein powder and add that into my diet.

I currently get my protein from the meats that I eat. I have just been finding it hard to balance calorie intake, total fat grams, total carb grams and total protein grams. Essentially I balanced my diet out so that my calories, fat, and carbs are good and couldn't figure out how to get my protein grams up without eating a can of bland tuna. So I opted out of the tuna and accepted a lower protein value. I think the powder may be what I need.

Do you know about how many calories are in 2 scoops of powder?
Nicolas Bailly
traineo Newbie
Posts: 7
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 # Posted: 21 Feb 2008 14:28


You could also add low fat or skim milk and yoghurt to your diet. But if you really need much more proteins, then those powders might be the way to go.
Jeff Bristow
Fitness Guru
Posts: 280
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 # Posted: 21 Feb 2008 14:57


I am lactose intolerant so I avoid dairy like the plague.

I make exceptions for some pizza now and then though and just deal with it.
Dave Nicholson
The Master
Posts: 2094
Post History
 # Posted: 21 Feb 2008 16:39


Quoting: jeffbristow
Do you know about how many calories are in 2 scoops of powder?


It's about 250 cal, with only 4g of fat and 6g of carbs.
Jeff Bristow
Fitness Guru
Posts: 280
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 # Posted: 21 Feb 2008 16:42


Will added protein help me not be as sore after lifting days?
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 21 Feb 2008 16:54


the only thing that's going to help with that is to keep lifting!!

You can also take a NSAID to help, but my suggestion is to just tough through it. When you just start lifting with intensity, you probably going to be sore for a couple days after. After a couple months, the soreness won't be as bad.

But, get plenty of rest and plenty of protein, and it will help with recovery times and building muscle.
Chris H
traineo Fanatic
Posts: 81
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 # Posted: 21 Feb 2008 17:15


Most whey proteins include BCAAs, amino acids and the like which tend to increase recovery time. I didn't really believe it until I ran out of protein powder a few days ago and felt really tired the next 2 days. I can notice the difference between using protein and not using it, and I must say I'll probably stick to it.

My next investment will be some multi-vitamins, just to make sure I have all the bases covered.
Dave Nicholson
The Master
Posts: 2094
Post History
 # Posted: 21 Feb 2008 17:24


Quoting: manetheren86
tend to increase recovery time


decrease


Jeff Bristow
Fitness Guru
Posts: 280
Post History
 # Posted: 21 Feb 2008 17:48


I am going to swing by Wally World and grab a bucket of protein this evening.
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