creatine and whey...what else to take?

[lschmidt]

I have never used any supplements before, so I will be starting my first 'stack'. I will be using:

Omega Sports Cre Ethyl Thunder (CEE caps)
Optimum Nutrition 100 Whey Protein

I will be taking those two for sure, but have heard lots about:

nitric oxide boosters (basically lots of arginine?)
HMB
Glutamine
EFA or something (like flax seed oil?)

I can really only afford one more supp after the creatine and protein. What should it be?

NOTE: I already take a multivitamin regularly. And I don't want anything that messes with testosterone or anything illegal.

 

[Big'r]

In short, there are only a few supplements with actually proven value.
Besides whey and creatine there's only BCAAs and Essential Amino Acids (EAAs).
BCAAs decrease protein breakdown. These guys are veeeery nice when cutting (only 5-7 g combined with low protein meals, before cardio, as a midnight shake, for PCT when you're in a catabolic state). BCAAs will not increase protein synthesis. Though in a catabolic state they will increase net protein balance.
If your muscles are sore all the time, these guys may give you a break since they also decrease muscle damage while training (decreasing certain enzym levels)

EAAs increase protein synthesis. These baby's are your friend pre/post workout, and in a morningshake following the day of you exercise (Yes, protein synthesis is still elevated then, and this fact may and must be abused).. EAAs will not decrease protein breakdown. 15 g will suffice.

Hope you can still follow me. The logic in this is far fetched. Because as you may know 15 g EAAs also contains about 5 g BCAAs.
Then why don't EAAs also decrease protein breakdown?
I have absolutely no idea whatsoever.


-HMB has only shown value in recreational athletes. Not restance trained athletes!
-Glutamine will do sh*T
-Arginine may have some value, but i don't know in what conditions or in which amounts.
-EFAs are taking as a general health supplement. Not so much for increasing muscle mass.

 

[Masterbaytan]

window of opportunity

take dextrose, maltodextrin, and sodium w/ your post-workout shake.

 

[MikeMartial]

window of opportunity

take dextrose, maltodextrin, and sodium w/ your post-workout shake.

Yes, good point Masterbaytan. Forgot about those, just assumed everyone did that for their PWO shake. K to you.