Supplements

[Aenima]

Nearest Costco to me is 15 miles away - so not really an option for me, petrol prices would rape any savings I make. All I have is rip off smallish Tescos near me. I know I can get whey protein at half the price as well, but it brings me out in spots, so I have to take egg white protein which costs twice as much, but I don't like acne. That problem also stops me eating protein bars (which are delicious!) as well.

Have you ever thought of buying meat online? It may sound dodgy, but there are some pretty high quality meat retailers out there, and I've heard of a few athletes/ lifters who buy online to stock their freezers with meat if its cheaper than shops.

http://www.meatpacks.co.uk/

http://www.meats.co.uk/default.asp

Just a couple to browse through.

[Hounf of Culan]

All I can say to that is form, form, form.

It sucks that you got torn up from them, but the fact is that they are an incredible exercise, and done properly, the pros far outweigh the cons.

Explosive strength is also legit:

Spoiler Alert, click show to read: 

Explosive strength

Explosive strength is the ability to maintain an initial, quick explosive contraction of a muscle. Explosive strength can be generated using little or no resistance, moderate resistance or maximum resistance. Jumping with only body weight or throwing a baseball are examples of light resistance, while throwing the shotput, jumping while holding dumbbells, and throwing and catching medicine balls quickly are illustrative of moderate resistance. Weightlifting events and quickly catching and throwing heavy medicine balls are examples of heavy resistance.

To differentiate between starting and explosive strength, remember that the lighter the implement that you have to move, and the shorter the distance over which force has to be applied, the more important starting strength is. The heavier the resistance and the greater the distance, the more important explosive strength is. Keep in mind that great distance here means only inches.

In general, explosive strength is a combination of eccentric, isometric and concentric strength. The muscle must first be prepared eccentrically so that it has great tension. It then switches to isometric strength and then immediately to concentric strength, with the total amount of time being approximately 0.15 seconds or less.

I'm lucky in that my protein powder is about as expensive as the cheapest cut of steak I can buy per kilo, lasts ages and tastes great.

EDIT: Have you looked into foam rolling your legs to help with your knee injury? I have no idea if your doctor/ physio has recommended it, but I reckon it'll probably help quite a bit. If you don't know, foam rollers are thick 'tubes' that you roll certain body parts over, almost to give yourself a massage. It hurts a bit at first, but is incredible for loosening up stiff joints, working out sore muscles and just feeling damn good after a workout.

I totally didn't choose the picture with a hot girl on one intentionally...

My knee wasn't torn from cleans, it was a football injury in a game, but I just personally don't want to go back to cleaning once I'm through with the recovery. Yah my trainer has me do foam rolls on my knee which are terribly painful but it does help force back some of the lost range of motion but thanks for the tip .

I'm still skeptical about "explosive" exercises in general. All the talk of fast twitch vs slow twitch muscle fibers and the like is generally bogus, the difference of twitch speed is measured in hundredths of a second and they don't activate because you are physically moving fast, they activate because your slow twitch muscles are fatigued and so they activate the "reserve" muscle fibers. Mutliple slow reps of a squat will trigger the same fast twitch muscles that doing some sort of fast jumping squat exercise does.

[Aenima]

My knee wasn't torn from cleans, it was a football injury in a game, but I just personally don't want to go back to cleaning once I'm through with the recovery. Yah my trainer has me do foam rolls on my knee which are terribly painful but it does help force back some of the lost range of motion but thanks for the tip .

American football or 'soccer' football? If the first one; damn, that must have been a heavy hit. If the second, damn, must have been a sly tackle.

I'm still skeptical about "explosive" exercises in general. All the talk of fast twitch vs slow twitch muscle fibers and the like is generally bogus, the difference of twitch speed is measured in hundredths of a second and they don't activate because you are physically moving fast, they activate because your slow twitch muscles are fatigued and so they activate the "reserve" muscle fibers. Mutliple slow reps of a squat will trigger the same fast twitch muscles that doing some sort of fast jumping squat exercise does.

And I hate to be a know-it-all dick two times in a row, but fast/slow twitch muscles are also legit. And nope, doing a movement slowly won't have the same results on speed as doing them fast would

Spoiler Alert, click show to read: 

http://www.bbc.co.uk/science/humanbo...h/soleus.shtml

God I feel like a dick saying the exact opposite of what you do again and again.

[.Achilles.]

I've taken protein shakes for years, and tried many different types. You want protein shakes to supplement your diet - they should only form a small percentage of your daily protein intake, everything else should be food. As for getting bulky off protein shake - that entirely depends on you.
a) How fast is your metabolism? The slower your metabolism, the more likely you are to store energy as fat
b) What is your total calorie intake? You want to work out your total calorie intake for your day including all meals and shakes. minus up to 500 calories a day for a "cut" and +500 calories a day for a bulk (keep it clean)
c) what is your workout like? If you are burning a lot of energy and training mostly cardiovascular, (bulky) weight gain should not be a problem.

I think you are confusing protein shakes with "mass gainers". These mass gainers are generally protein shakes loaded with carbs to boost daily calorie intake. Protein shakes generally have low carbs and result in lean muscle gain.

Ask if you are still unsure.

[Basileos Leandros I]

Running is actually probably one of the worst ways to lose weight.

Running shaves off excess weight and works out your whole body at a low level, preparing it for the weight lifting. Probably the most underrated exercise ever.

Always start with a run. Always always always.

[therussian]

Instead of making a new thread, I figured I would post this question in my old thread:


Anyone here use beta alanine? I've been reading up about it and I'm thinking of getting some to try out. All of the things I've read say that it's an awesome supplement and really helps with building muscle.

[Tankbuster]

The only studies I've seen on it so far show it giving you a 5% advantage, and as I recall it's fairly expensive.

[Sharpe]

http://www.myprotein.com/uk/products/beta_alanine

Have a look at the reviews on that page, they are mostly positive.

Apparently pins and needles is a common side-effect :S

[therussian]

The only studies I've seen on it so far show it giving you a 5% advantage, and as I recall it's fairly expensive.

Well that's what supplements do, isn't it? 5% sounds right, I've never heard of a supplement that gives you a 20%+ advantage. And it's only a tad bit more expensive than creatine, and almost all of the posts I've read on Bodybuilding.com's forums say that combining the two is amazing. I'm thinking of getting it just to try it out.

[Banned]

Anyone here use beta alanine? I've been reading up about it and I'm thinking of getting some to try out. All of the things I've read say that it's an awesome supplement and really helps with building muscle.

Beta-alanine itself does not build muscle mass as it is a non-essential amino acid that is non-proteinogenic, or in other words, it does not biosynthesize proteins for muscle-building. However, the reason it is used in many pre-workout energy supplements like Jack3d is that it increases short-term endurance by increasing the levels of Carnosine in muscles. That directly translates to more work done during training due to less fatigue. More work done means greater chances of success. Besides, the tingling sensation called Paresthesia, which should not be considered a result of Vitamin B5 deficiency is caused by higher-than-normal concentrations of beta-alanine and can be ignored.

[trance]

Jack3d has come under heavy fire in Sweden, turns out it does more than add carnosine. Amphetamine related substances are supposedly present, it is likely that it will be classed as narcotics in the coming year here. With that in mind I wouldn't recommend it. No B.Sing intended.

Banned, the product I'm using contains L-glutamic acid, quite a lot of it too (16%), a substance that seems to be a little controversial so to speak. Now, my research on the internet has yielded undecisive results, you have any info/opinion on the matter?

(Bare with the confusing grammar here, just ran 4K drunk)

[Banned]

Jack3d has come under heavy fire in Sweden, turns out it does more than add carnosine. Amphetamine related substances are supposedly present, it is likely that it will be classed as narcotics in the coming year here. With that in mind I wouldn't recommend it. No B.Sing intended.

That is because of the presence of DMAA or 1, 3-dimethylamylamine which is the main ingredient of Jack3d and has been known to cause side-effects such as increased heart rate, headache and nausea, although they generally occur only when you consume more than the recommended amount of supplement containing the drug. Some people who become over-enthusiastic and consume large amounts of DMAA in the form of party pills are basically the culprits behind the controversy.

Banned, the product I'm using contains L-glutamic acid, quite a lot of it too (16%), a substance that seems to be a little controversial so to speak. Now, my research on the internet has yielded undecisive results, you have any info/opinion on the matter?

L-Glutamic acid or simply Glutamic acid is a fairly common non-essential amino acid found in many whey protein powders. It is also found in a large variety of animal and dairy foods and is nothing to worry about. It is used by the body for a lot of functions such as detoxification of brain by the removal of excess nitrogen in the form of ammonia released in periods of intense exercise, optimum mental functioning, muscle recovery and metabolism of carbohydrates and fats. The reason why many whey protein powders contain Glutamic acid in their amino acid profile is that, in addition to offering its own benefits, it can get converted into Glutamine which is the most abundant amino acid in the human body.

L-Glutamic Acid + NH3 (Ammonia) = L-Glutamine

Glutamine is more beneficial than Glutamic acid for bodybuilding purposes since it enhances protein synthesis, stabilizes blood sugar levels and increases the levels of growth hormone which can help in maximizing muscle growth and fat loss. That’s why many whey protein powders like Muscle Pharm Combat contain Glutamine instead of Glutamic acid. Furthermore, Glutamine and Glutamic acid are interconvertible, meaning Glutamine can also be converted into Glutamic acid.

L-Glutamine + H20 (Water) = L-Glutamic Acid + NH3 (Ammonia)

While a healthy individual may consume anywhere from two to six grams of supplemental Glutamine daily, the recommended daily dosage of Glutamic acid is generally more than that of Glutamine since it is the main source of the latter. Most whey protein powders, such as the one you are consuming, contain between fifteen to twenty grams of Glutamic acid per 100 grams of whey protein. There is no evidence that suggests that consuming even higher than that amount can be harmful as the human body itself synthesizes it and can be considered a giant vessel of its derivative, Glutamine. If anything, it is useful for your body.

[trance]

That is because of the presence of DMAA or 1, 3-dimethylamylamine which is the main ingredient of Jack3d and has been known to cause side-effects such as increased heart rate, headache and nausea, although they generally occur only when you consume more than the recommended amount of supplement containing the drug. Some people who become over-enthusiastic and consume large amounts of DMAA in the form of party pills are basically the culprits behind the controversy.



L-Glutamic acid or simply Glutamic acid is a fairly common non-essential amino acid found in many whey protein powders. It is also found in a large variety of animal and dairy foods and is nothing to worry about. It is used by the body for a lot of functions such as detoxification of brain by the removal of excess nitrogen in the form of ammonia released in periods of intense exercise, optimum mental functioning, muscle recovery and metabolism of carbohydrates and fats. The reason why many whey protein powders contain Glutamic acid in their amino acid profile is that, in addition to offering its own benefits, it can get converted into Glutamine which is the most abundant amino acid in the human body.

L-Glutamic Acid + NH3 (Ammonia) = L-Glutamine

Glutamine is more beneficial than Glutamic acid for bodybuilding purposes since it enhances protein synthesis, stabilizes blood sugar levels and increases the levels of growth hormone which can help in maximizing muscle growth and fat loss. That’s why many whey protein powders like Muscle Pharm Combat contain Glutamine instead of Glutamic acid. Furthermore, Glutamine and Glutamic acid are interconvertible, meaning Glutamine can also be converted into Glutamic acid.

L-Glutamine + H20 (Water) = L-Glutamic Acid + NH3 (Ammonia)

While a healthy individual may consume anywhere from two to six grams of supplemental Glutamine daily, the recommended daily dosage of Glutamic acid is generally more than that of Glutamine since it is the main source of the latter. Most whey protein powders, such as the one you are consuming, contain between fifteen to twenty grams of Glutamic acid per 100 grams of whey protein. There is no evidence that suggests that consuming even higher than that amount can be harmful as the human body itself synthesizes it and can be considered a giant vessel of its derivative, Glutamine. If anything, it is useful for your body.

Thanks for clarifying, you certainly have a lot of knowledge concerning this field, nice having you on-board. So what's the deal about glutamine intake, been hearing a lot of negatives about that as well, mainly however as a flavor enhancer. I assume they're really the same chemical compound?

[Banned]

So what's the deal about glutamine intake, been hearing a lot of negatives about that as well, mainly however as a flavor enhancer. I assume they're really the same chemical compound?

Glutamine is an amide of Glutamic acid and is formed by its reaction with NH3, as the equation in my previous post shows. On the other hand, the flavor enhancing substance called MSG or Monosodium Glutamate is a different compound which is formed by the reaction between Glutamic acid and Sodium. It has an entirely different effect on the human body. MSG Symptom Complex which is believed to be caused by the ingestion of excess MSG has little to do with Glutamic acid present in whey protein powders and other bodybuilding supplements.

There are people who show sensitivity towards MSG and can exhibit symptoms of the syndrome by consuming even a little amount present as additive in certain food items. It is generally implied by some people who claim to be experts that L-Glutamine or L-Glutamic acid present in supplements can combine with other ingredients and form MSG, which is completely false and often misinterpreted. The process behind the manufacture of MSG involves separation of Glutamic acid from other amino acids which creates a free glutamate that is processed through an aqueous solution containing sodium ions. A free or unbound glutamate compound is absent from supplements that contain either L-Glutamine or L-Glutamic acid, either of which cannot convert into MSG regardless of the nature of other ingredients because of being bound to other amino acids.

If you are sensitive to MSG, you find yourself suffering from peculiar symptoms such as abnormal blood pressure, drowsiness, rapid heart rate, asthmatic signs, indigestion, headache and general weakness after a few minutes of consumption. These symptoms have rarely been associated with the consumption of supplements that contain either L-Glutamic acid or L-Glutamine. If a person does suffer from one or more of these symptoms after consuming, say, whey protein, it is more likely due to an allergic reaction to one or more of its other ingredients because both these naturally-occurring amino acids are so common in food that whey should be the least of your concerns.

[therussian]

So, I decided to go ahead and buy a 500g package of beta alanine and a 300g package of creatine. I've never used either before (stuck with whey protein powder only), and I'm going to be using them in conjunction for the next two months. I've read up a lot on bodybuilding.com forums that using them together is great. We'll see. I'll post back here with updates.

[Mr47]

Get some water, fish oils, whey protein and creatine into your body. Consider testosterone boosters if needed.

[Banned]

Normally, that is, in the absence of any condition that causes low testosterone levels, investing in a testosterone boosting supplement before the age of 25 is the equivalent of throwing your money away.

[Phier]

I did some extensive review of this a year ago or so and the only two supplements I could find which actually made a measurable difference were HMB and creatine.

There is some evidence beta alanine helping with fatigue as well.

Side note, testosterone boosting supplements don't seem to really work.

[Banned]

People who think there is a supplement which works like the Holy Grail are obviously disappointed when they find there is no such thing. Supplements are there to supplement your diet and training routine and cannot offer more than what your body can assimilate. If your diet, training and recovery are not in check, it does not matter what supplement you take, you will not see the results you see in reviews. And when you use a supplement how it is supposed to be used, considering all the essential conditions are satisfied, and still do not see any “measurable difference”, it is possible that the cause is genetic. However unfortunate it may seem, it is an inevitable truth that some people are able to utilize certain supplements quite efficiently while others aren't able to make them work. But is your genetic structure always responsible when a supplement does not work? Not really.

One popular example is that of creatine. Some trainees claim that they do not respond, even to its purest micronized form. Though it is definitely a possibility because it may be beyond the natural tendencies of their bodies to deliver the required amount of creatine into the bloodstream, the truth is that people generally do not have any idea how to make it work despite being perfectly normal individuals from a genetic viewpoint. Some do not consume enough water and report negative effects like cramps. Some take it at any random time of the day unaware of the fact that it works best with a source of dextrose after workout. And there are some who think that consuming more produces better results. When such people started complaining sometime ago, what the supplement industry did was find a way to enhance the delivery of creatine for non-responders, which resulted in the introduction of a pH corrected creatine like Kre-Alkalyn, followed by a seemingly cost-effective alternative called CreaSol. But that was after thousands of “non-responders” had already wasted their money on traditional creatine monohydrate, more than half of whom were taking it inappropriately.

Another example is that of stimulants used in a wide range of pre-workout supplements. Most of them are publicized as wonder drugs that enhance focus and intensity. Though they do work as such for many people, there are also many “genetically anomalous” digestive systems in this world which are apparently very tolerant to these supplements. When a person claims that a particular supplement does not work, it generally results in a desperate search for a working substitute, subsequently resulting in a trial and error sequence, but this process also results in a major side-effect which is mostly observed when a trainee consumes pre-workout supplements without gap(s). The body becomes increasingly dependent on the working ingredients contained within these products and makes the trainee incapable of performing normally in their absence. But the thing is, most people do not know the best time and method for a pre-workout supplement to be effective. They do not know that it is made to work on an empty stomach. They do not know that exceeding the recommended dosage is not only counter-productive but also harmful. They do not realize that excess caffeine can actually keep them awake at night and cause the next workout to be far less intense. One can easily imagine the effects on both the supplement market and the surrounding people.

In a nutshell, if your diet and training are almost perfect and you are taking enough rest, a supplement may not necessarily work, but before you blame your genetics or the product itself, you should probably learn how to take it correctly in order to maximize the probability of its effective utilization by the body. If it still does not work, you should try to find the issue and deal with it. If you come to the conclusion that there is no issue, then you should put a period to its use, but do it like a man and do not forget that supplements are there only to assist. If you have to stand alone in this world with only the most basic elements required for whatever goal that is in your mind, then so be it.

[ccllnply]

Agreed with the above. (although I won't quote it because its so long)

So many people take supplements without knowing how to. To be honest, I think the instructions given on Protein supplements are ridiculous. If you were to follow those instructions you'd probably reach your needed protein intake for the day, that's without even counting your usual diet. I think most people don't even realise that they get protein in their diets already and as such see supplements as miracle workers.

On the flip side, I also think there's a lot of fear about supplements. Many of my friends who go to the gym know nothing of nutrition and see taking protein powder or creatine as the same as taking steriods. A few weeks ago one of my friends (who is actually in amazing shape) claimed that if you kept taking protein powder after you stop working out, it will make you fat