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Started By
Message
Supplements for beginners/casual lifters
Posted on 9/24/19 at 8:56 am
Posted on 9/24/19 at 8:56 am
Been lurking the H/F board since it opened, and have gotten some good perspective.
Seen some discussion on supplements but still have some questions about what's marketing hype and what's actually effective for just your average gym-goer, not someone looking to get super swole. I've been back doing cardio and lifting 4 days a week for about a month and a half now and am starting to make some progress, just looking to get in better shape. Been consistently taking the following:
Creatine: Loaded for a couple weeks and now taking 5g a day split before and after working out. Have noticed a bit more energy in the gym and better recovery. More on that later. I rarely get sore even when I push.
NO3 booster: these were popular awhile back, and I bought a bottle just to try it. Started taking it at the same time I began creatine so not sure if it's actually doing anything. Interested to hear opinions on this, I've read caffeine is just as effective but I do notice a bit of a boost from it without the jitters.
C4: Not a fan of the niacin flush feeling but it does give me a jolt. Open to alternatives.
Protein: Usually from a gladiator shake from smoothie king post workout. Any consensus on what to look for in a protein powder? Will probably start making my own soon. Have cut back on the carbs but will usually add banana just to add some taste and get a little quick boost for recovery. Macros post workout isn't something I've stressed too much over, open to suggestion.
My biggest improvements in the gym came when first started taking the creatine and NO3 booster. I had been using C4/protein since I started, and was wired as hell but super sore and drained after working out. Very well could have just been getting over the initial hump, so hopefully someone can comment on similar experience and help me figure out what's placebo or what I might need to add. My goals are just to get the most out of the time I do get to work out, and to not feel absolutely wrecked after, as my main motivation is to be in better shape for outdoor activities and travelling. TIA
Seen some discussion on supplements but still have some questions about what's marketing hype and what's actually effective for just your average gym-goer, not someone looking to get super swole. I've been back doing cardio and lifting 4 days a week for about a month and a half now and am starting to make some progress, just looking to get in better shape. Been consistently taking the following:
Creatine: Loaded for a couple weeks and now taking 5g a day split before and after working out. Have noticed a bit more energy in the gym and better recovery. More on that later. I rarely get sore even when I push.
NO3 booster: these were popular awhile back, and I bought a bottle just to try it. Started taking it at the same time I began creatine so not sure if it's actually doing anything. Interested to hear opinions on this, I've read caffeine is just as effective but I do notice a bit of a boost from it without the jitters.
C4: Not a fan of the niacin flush feeling but it does give me a jolt. Open to alternatives.
Protein: Usually from a gladiator shake from smoothie king post workout. Any consensus on what to look for in a protein powder? Will probably start making my own soon. Have cut back on the carbs but will usually add banana just to add some taste and get a little quick boost for recovery. Macros post workout isn't something I've stressed too much over, open to suggestion.
My biggest improvements in the gym came when first started taking the creatine and NO3 booster. I had been using C4/protein since I started, and was wired as hell but super sore and drained after working out. Very well could have just been getting over the initial hump, so hopefully someone can comment on similar experience and help me figure out what's placebo or what I might need to add. My goals are just to get the most out of the time I do get to work out, and to not feel absolutely wrecked after, as my main motivation is to be in better shape for outdoor activities and travelling. TIA
9
Posted on 9/24/19 at 9:01 am to TheDrunkenTigah
posting for future reading as i am interested in what you'll be told. I've had the same questions recently
Posted on 9/24/19 at 9:13 am to TheDrunkenTigah
quote:I think I read somewhere that after is better.
5g a day split before and after working out.
Posted on 9/24/19 at 9:29 am to AlxTgr
quote:
I think I read somewhere that after is better.
I've read everything from before, after, to it doesn't matter since it takes a week to even accumulate in the muscle. Clear as mud
Posted on 9/24/19 at 9:32 am to TheDrunkenTigah
I love a chocolate gladiator smoothie with bananas. Good stuff.
Posted on 9/24/19 at 9:36 am to TheDrunkenTigah
Creatine: Stay away from Mono (you probably wont want the water retention)
NO3 booster: I would allocate money towards BCAAs instead of the NO3 booster
C4: Most pre-workouts are really the same makeup. Vary the flavors and some of the "Ripped" or "Shred" type preworkouts
Protein: Most are the same but i would go with a whey iso 100 dymatize
/thread
NO3 booster: I would allocate money towards BCAAs instead of the NO3 booster
C4: Most pre-workouts are really the same makeup. Vary the flavors and some of the "Ripped" or "Shred" type preworkouts
Protein: Most are the same but i would go with a whey iso 100 dymatize
/thread
This post was edited on 9/24/19 at 10:47 am
Posted on 9/24/19 at 9:37 am to TheDrunkenTigah
Protein and Creatine are the only ones proven to work. Other supplements have studies here or there that doesn't show them working.
I also take fish oil.
Protein is something you get through diet and I would try really hard to try to get your daily intake through food first.
I also take fish oil.
Protein is something you get through diet and I would try really hard to try to get your daily intake through food first.
Posted on 9/24/19 at 9:40 am to Tornado Alley
quote:
I love a chocolate gladiator smoothie with bananas. Good stuff.
32oz gladiator chocolate with peanut butter and bananas is my jam. Delicious and not really a terrible amount of sugar. At $9 a pop I am probably gonna be looking for a homemade alternative soon though.
Posted on 9/24/19 at 10:01 am to 225Tyga
Creatine makes you retain muscle glycogen. Why people make it sound like they're taking dbol with the water retention? If you look like retaining water while taking creatine, maybe you're too fat.
Posted on 9/24/19 at 10:05 am to 225Tyga
quote:
Creatine: Stay away from Mono (dont want the water retention)
False.
Posted on 9/24/19 at 10:14 am to TheDrunkenTigah
Creatine: 2 grams a day is plenty. Yes you will retain water.. in the muscles.
BCAA’s are a must
Preworkout: I like the pump and focus without the tons of caffeine b/c my energy level is fine. I’ve been on Big Noise by Redcon 1 and love it. It’s a non-stim (no caffeine)
Protein: just eat. The best forms of protein come in meats which give you what we want from supplements. A shake is good but I only get those if I’m in a bind and I have to take in 150+ grams of protein a day.
Whey protein won’t touch what chicken breast, steak, shrimp, fish, even lean ground meat can do. Better than nothing though.
BCAA’s are a must
Preworkout: I like the pump and focus without the tons of caffeine b/c my energy level is fine. I’ve been on Big Noise by Redcon 1 and love it. It’s a non-stim (no caffeine)
Protein: just eat. The best forms of protein come in meats which give you what we want from supplements. A shake is good but I only get those if I’m in a bind and I have to take in 150+ grams of protein a day.
Whey protein won’t touch what chicken breast, steak, shrimp, fish, even lean ground meat can do. Better than nothing though.
This post was edited on 9/24/19 at 10:25 am
Posted on 9/24/19 at 10:18 am to TheDrunkenTigah
quote:
I rarely get sore even when I push
quote:
super sore and drained after working out. Very well could have just been getting over the initial hump, so hopefully someone can comment on similar experience and help me figure out what's placebo or what I might need to add.
I feel like you're thinking of being sore as a negative thing--it's just part of the process. I've been training regularly for years, and I still get sore in some fashion after every workout.
You're probably experiencing the bambi-type soreness in your legs, etc., which should go away some with time. If you are just starting to push yourself and haven't lifted in some time, it's inevitable.
Protein: Optimum Nutrition 100% whey has worked well for me since I started lifting. reasonably priced, decent taste and good formula.
Creatine: there has been some debate on the type of creatine since I started lifting around 03/04; monohydrate being better at that time vs. others. I think micronized creatine is recommended these days, but I haven't read any studies.
misc--
caffeine pills (cheaper than preworkout)
multivitamin: I like orange triad
fish oil
This post was edited on 9/24/19 at 10:20 am
Posted on 9/24/19 at 10:30 am to TheDrunkenTigah
Peanut Power Plus original. 
Posted on 9/24/19 at 10:32 am to Proximo
quote:
I feel like you're thinking of being sore as a negative thing--it's just part of the process. I've been training regularly for years, and I still get sore in some fashion after every workout.
I'm not really looking at it as a positive or negative. My entire motivation for getting in better shape is to be able to do more active things, so I don't want to be unable to get out of bed in the morning, but I mainly commented on soreness to illustrate that I think my recovery has gotten better over time, even as my intensity has gone up.
Since starting the NO3 and creatine it's been pretty tough to get consistently "sore" even when pushing my max, unless I just do something completely new. Still a little but nothing like it was. I was mainly curious if this was just due to me getting over the initial shock or if the supplements are actually helping. Just about everything I'm taking advertises better recovery in some form or fashion. This thread is mainly about hearing from others who have more long term experience about which ones are actually helping vs placebo. I'm in it for the long haul so trying to either trim down the list or get some reassurance to order larger quantities next time.
Posted on 9/24/19 at 10:38 am to 225Tyga
quote:
Creatine: Stay away from Mono (dont want the water retention)
Creatine's "water retention" refers to cellular volumization by drawing water into cells.
Not only is that not a bad thing, it's a good thing. Drawing water and nutrients into cells is one of the primary ways creatine works. No one is bloated because their cells are so fat.
For OP's question, there is solid science behind creatine and protein powder. Caffeine is well researched and beneficial across the board. For beginners, I'd stop there unless you are deficient in a vitamin or mineral. If you're deficient, supplementing with that (or just a multi because they're dirt cheap) helps.
I'm less than sold on a lot of the NO supps, especially arginine. Too many NO supps are lazy with ingredients and underdosed.
Study on Arginine
Posted on 9/24/19 at 10:41 am to pwejr88
quote:
Protein: just eat. The best forms of protein come in meats which give you what we want from supplements. A shake is good but I only get those if I’m in a bind and I have to take in 150+ grams of protein a day.
Whey protein won’t touch what chicken breast, steak, shrimp, fish, even lean ground meat can do. Better than nothing though.
Dinner is always either chicken, ground beef, pork loin, or steak, all with vegetables. The protein shake is lunch immediately after working out. Not opposed to getting into this side of things but I'm pretty satisfied with my diet in general, more looking at what separates the various proteins on the market. Just as an example relevant to what you said, I knew nothing about BCAAs before today, but that's listed on some and not others.
Posted on 9/24/19 at 10:43 am to TheDrunkenTigah
quote:
I knew nothing about BCAAs before today, but that's listed on some and not others.
IMO, BCAA's are unnecessary unless you're doing fasted cardio or getting otherwise insufficient protein.
If you're getting regular protein intake and not working out fasted, whole proteins will cover your BCAA needs.
Posted on 9/24/19 at 10:45 am to lsu5803tiger
quote:
lsu5803tiger
quote:
Creatine's "water retention" refers to cellular volumization by drawing water into cells.
Posted on 9/24/19 at 10:52 am to 225Tyga
Honest question, why do I care one way or the other about water retention?
I guess I should have mentioned, this is not really for poon chasing purposes, not trying to look especially cut or anything. If there's something else I'm missing I'd be glad to hear it.
I guess I should have mentioned, this is not really for poon chasing purposes, not trying to look especially cut or anything. If there's something else I'm missing I'd be glad to hear it.
Posted on 9/24/19 at 10:59 am to TheDrunkenTigah
quote:
Honest question, why do I care one way or the other about water retention?
I guess I should have mentioned, this is not really for poon chasing purposes, not trying to look especially cut or anything. If there's something else I'm missing I'd be glad to hear it.
No disrespect to 225Tyga, but he's wrong. Water retention on creatine is a common myth.
Read down to the study description
You sure as heck won't get the water retention effects people really dislike, like bloating and moon face. Creatine increases the amount of water into cells, not the total amount of body water.
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