Suggested supplement guide (need comments)

splinter · 03-01-2008, 11:48 AM

Suggested Overal Supplement Stack, those marked with a star is what im on currently.
Bulking mode
Supplement stack

Cap form supplements

*Rhodiola Rosea 500mg twice daily
Multivitamins (containing containing extra stuff like Ginkgo, ZMA, Royal Jelly) twice daily
See link for ingredients
Adam superior mens multiple vitamin - Vitamins and minerals | myprotein.co.uk

*Creatine (Kre-Alkalyn) no side effect creatinie as its PH correct
See link for more info
Bodybuilding Supplements, Fitness Clothing : Kr-EVOLUTION - 120 caps [Kr-EVOLUTION] - Â£27.95

*Essential Fatty Acid's (EFA'S) 1000mg 2-3 times daily
See link for more info
Omega 3 6 9 - Efas and fish oils | myprotein.co.uk

*BCAA's 6 caps before and post training
Branch Chain Amino Acids - L-Leucine, L-Isoleucine & L-Valine

*5-HTP (sometimes to help me sleep) 50-100mg

ZMA (before bed) 3 caps
Zma - Sports supplements | myprotein.co.uk

DMAE (for the skin tone) 250mg 2-3 times daily
Dmae - Vitamins and minerals | myprotein.co.uk

Green Tea Extract (200mg) once daily
See link for more info
Green tea extract_ - Health and well being | myprotein.co.uk

Powder form supplements

*Optimum Nutrition Whey Protein (scoops as and when needed, 24g protein a scoop)
SSHealthFoods » Protein powders

*Maltodextrin powder (Extreme carbs) pwo shake only
Extreme Carbs 2.27kg : Pre Workout : sports supplements and bodybuilding products incl Maximuscle - Monster Supplements.com

*Glutamine Powder (rarely use) Met-Rx
MET-Rx.com

Future prospects for post work out

After doing some reading and receiving some advice I will change post workout shakes to Hydrolysed whey.

However, im unsure if I am to use CNP Pro Peptides which offers a blend of proteins. Or to just use a pure Hydrolysed whey.And perhaps extra leucine to be added.

Hydrolysed whey
Mypro hydrolysed whey - Protein powders | myprotein.co.uk

Essential Amino Acids to go with Hydrolysed Whey
Essential amino acids - Amino acids | myprotein.co.uk

CNP Prop Peptides
Pro Peptide 2270g - Blend of Whey protein, egg protein and micellar casein

Carb wise I am unsure however which direction I should follow. Maltodextrin, Waxy Maize Starch, Vitargo and Dextrose.

Previously, when using creatine monohydrate I would combine dextrose and maltodextrin pwo. However, seeing as I am using kre-alk now im thinking perhaps pwo I should just use Waxy Maize starch.

During workout I was thinking perhaps

Essential Amino Acids shake and Dextrose? Or should another carb be used?

Comments and opinions

**Bodyworks** · 03-01-2008, 01:57 PM

splinter, can i ask you, do you find the 5-HTP does help you sleep better ?

splinter · 03-01-2008, 02:49 PM

can sometimes help me to feel more drowsey, so i fall asleep better.

but i dont use it on a regular basis, just on the odd occasion.

razg · 03-01-2008, 07:26 PM

1) I will probably get flamed because everyone here loves it, but Kre-Alkalyn has no real studies behind it, monohydrate is the only type of creatine to have any decent studies.

2) You don't need n6/n9, your diet will provide plenty. Concentrate on supplementing 5-10g of high quality fish oil per day. I recommend healthspan for that.

3) Use BCAA powder (or something like Xtend). I'd go for 10-20g PWO, or during workout.

4) Use WMS post-workout.

5) Glutamine is crap, it has no scientific evidence (anyone who wants to argue, please provide science that it does something useful).

My recommendations for peri-workout nutrition:

Pre: Whey+WMS
During: BCAA/EAA+WMS
Post: Whey+Casein+BCAA/EAA+WMS

**Tall** · 03-01-2008, 09:47 PM

Quote:

Originally Posted by razg

1) I will probably get flamed because everyone here loves it, but Kre-Alkalyn has no real studies behind it, monohydrate is the only type of creatine to have any decent studies.

2) You don't need n6/n9, your diet will provide plenty. Concentrate on supplementing 5-10g of high quality fish oil per day. I recommend healthspan for that.

3) Use BCAA powder (or something like Xtend). I'd go for 10-20g PWO, or during workout.

4) Use WMS post-workout.

5) Glutamine is crap, it has no scientific evidence (anyone who wants to argue, please provide science that it does something useful).

My recommendations for peri-workout nutrition:

Pre: Whey+WMS
During: BCAA/EAA+WMS
Post: Whey+Casein+BCAA/EAA+WMS

Good post as ever Razg.

I'm currently on Honey as my Pre/During/Post Workout Carb.

Why so many supps Splint?

razg · 03-01-2008, 10:29 PM

Quote:

Originally Posted by TallHeavyAndSkinny

I'm currently on Honey as my Pre/During/Post Workout Carb.

Honey is a great choice - healthy and low GI. However, bear in mind around 40% of honey is fructose. Excessive fructose consumption is not ideal with regards to leanness - it is one of the key metabolic triggers involved in setting you to your fed state. I'd personally use it just pre-workout, if used in that setting.

splinter · 04-01-2008, 09:13 AM

Quote:

Originally Posted by TallHeavyAndSkinny

Why so many supps Splint?

Just thought to myself if I could be on everything I can naturally possible to boost my energy levels etc... I can workout more efficiently.

Razg with regards to whey, just hydrolysed whey before-during-post?

And normal whey around the day?

n6/n9????

**Tall** · 04-01-2008, 12:30 PM

Quote:

Originally Posted by razg

Honey is a great choice - healthy and low GI. However, bear in mind around 40% of honey is fructose. Excessive fructose consumption is not ideal with regards to leanness - it is one of the key metabolic triggers involved in setting you to your fed state. I'd personally use it just pre-workout, if used in that setting.

There is a reason I'm using it Pre/During/Post in one drink and sipping on it...

But I don't know what it is...

I'll find out again and let you know

razg · 04-01-2008, 01:00 PM

Quote:

Originally Posted by splinter

Just thought to myself if I could be on everything I can naturally possible to boost my energy levels etc... I can workout more efficiently.

Razg with regards to whey, just hydrolysed whey before-during-post?

And normal whey around the day?

n6/n9????

Hydrolised is expensive and horrible, normal whey is fine. n = omega.

crazycal1 · 04-01-2008, 01:11 PM

you tried kre alk raz?
happy to send ya a few caps.
studies or not iss bloody good.

03-01-2008, 11:48 AM	#1 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,053 Rep Power:	Suggested supplement guide (need comments) Suggested Overal Supplement Stack, those marked with a star is what im on currently. Bulking mode Supplement stack Cap form supplements Rhodiola Rosea 500mg twice daily Multivitamins (containing containing extra stuff like Ginkgo, ZMA, Royal Jelly) twice daily See link for ingredients Adam superior mens multiple vitamin - Vitamins and minerals \| myprotein.co.uk Creatine (Kre-Alkalyn) no side effect creatinie as its PH correct See link for more info Bodybuilding Supplements, Fitness Clothing : Kr-EVOLUTION - 120 caps [Kr-EVOLUTION] - Â£27.95 Essential Fatty Acid's (EFA'S) 1000mg 2-3 times daily See link for more info Omega 3 6 9 - Efas and fish oils \| myprotein.co.uk BCAA's 6 caps before and post training Branch Chain Amino Acids - L-Leucine, L-Isoleucine & L-Valine 5-HTP (sometimes to help me sleep) 50-100mg ZMA (before bed) 3 caps Zma - Sports supplements \| myprotein.co.uk DMAE (for the skin tone) 250mg 2-3 times daily Dmae - Vitamins and minerals \| myprotein.co.uk Green Tea Extract (200mg) once daily See link for more info Green tea extract_ - Health and well being \| myprotein.co.uk Powder form supplements Optimum Nutrition Whey Protein (scoops as and when needed, 24g protein a scoop) SSHealthFoods » Protein powders Maltodextrin powder (Extreme carbs) pwo shake only Extreme Carbs 2.27kg : Pre Workout : sports supplements and bodybuilding products incl Maximuscle - Monster Supplements.com Glutamine Powder (rarely use) Met-Rx MET-Rx.com Future prospects for post work out After doing some reading and receiving some advice I will change post workout shakes to Hydrolysed whey. However, im unsure if I am to use CNP Pro Peptides which offers a blend of proteins. Or to just use a pure Hydrolysed whey.And perhaps extra leucine to be added. Hydrolysed whey Mypro hydrolysed whey - Protein powders \| myprotein.co.uk Essential Amino Acids to go with Hydrolysed Whey Essential amino acids - Amino acids \| myprotein.co.uk CNP Prop Peptides Pro Peptide 2270g - Blend of Whey protein, egg protein and micellar casein Carb wise I am unsure however which direction I should follow. Maltodextrin, Waxy Maize Starch, Vitargo and Dextrose. Previously, when using creatine monohydrate I would combine dextrose and maltodextrin pwo. However, seeing as I am using kre-alk now im thinking perhaps pwo I should just use Waxy Maize starch. During workout I was thinking perhaps Essential Amino Acids shake and Dextrose? Or should another carb be used? Comments and opinions

03-01-2008, 01:57 PM	#2 (permalink)
Bodyworks Moderator Musclechat Icon Join Date: Mar 2005 Location: west yorkshire Posts: 953 Rep Power:	Re: Suggested supplement guide (need comments) splinter, can i ask you, do you find the 5-HTP does help you sleep better ?

03-01-2008, 02:49 PM	#3 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,053 Rep Power:	Re: Suggested supplement guide (need comments) can sometimes help me to feel more drowsey, so i fall asleep better. but i dont use it on a regular basis, just on the odd occasion.

03-01-2008, 07:26 PM	#4 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 887 Rep Power:	Re: Suggested supplement guide (need comments) 1) I will probably get flamed because everyone here loves it, but Kre-Alkalyn has no real studies behind it, monohydrate is the only type of creatine to have any decent studies. 2) You don't need n6/n9, your diet will provide plenty. Concentrate on supplementing 5-10g of high quality fish oil per day. I recommend healthspan for that. 3) Use BCAA powder (or something like Xtend). I'd go for 10-20g PWO, or during workout. 4) Use WMS post-workout. 5) Glutamine is crap, it has no scientific evidence (anyone who wants to argue, please provide science that it does something useful). My recommendations for peri-workout nutrition: Pre: Whey+WMS During: BCAA/EAA+WMS Post: Whey+Casein+BCAA/EAA+WMS

04-01-2008, 01:11 PM	#10 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,808 Rep Power:	Re: Suggested supplement guide (need comments) you tried kre alk raz? happy to send ya a few caps. studies or not iss bloody good. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

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