supplements

[mphowells]

Now I'm not a cheap assed student I can buy lots of protein and supplements, I'v done some half assed searching and can't find too much about the supplements to take (vitamins etc, not gear) except that if BBing you should take more than the 'normal' amount.

If anyone could point me in the right direction it would be much appreciated!

 

[ZGzaZ]

Two things that are a must if you are lifting. 1) A high quality Multi-vitamin (stay away from 1 a day, and centrum) - very important, if you think you are getting all the vitamins you need from food like some people, you are not. 2) a whey protein based supp for post workout. Drink from 30g-60g postworkout mainly depending on your goals, and current bodyweight. The reason you want a whey protein, is that it is the most anabolic and fasting absorbing protein, and you have a critical (around 45 minute) window after you workout that your muscles need to be fed. The whey protein should also be substituted throughout the day, possibly for meals, or with meals if they lack sufficient protein.

From there, you can go a number of ways with supplements. If you post your current stats, and goals, I can help you further with them. It's hard to recommend additional supplements without knowing how you want to progress. Are you training to gain weight, lose weight?l ift for strength or just for overall health? Post up your goals, and I'll give you some more supp advice...

 

[mphowells]

Thanks man. I've got the whey protein on the go but it was more the vitamins etc I was concerned about.

I'm 6ft, just shy of 200lbs and I'm about 14%bf at the moment (using those inacurate electronic readers!).

Like so many others I'm looking to gain muscle but am aware that I will have to accept some fat gains with this until i start cutting. My strength is not very good either so would like to raise this but this is a secondary priority if I'm honest.

Lifting 3-4 times a week playing tennis 3-4 times per week.

I'm I right in thinking Glucosamine may help recovery? If you could point me in the right direction of a good multi vit I will try and find the UK equvalent over here.

Thanks

Hope this helps.

 

[ZGzaZ]

If you're looking to gain some muscle and strength, a good program for you might be a 5x5 program, read here for more info. http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

You're lifting 4x a week, and playing tennis 3-4 so you'll have to eat quite a bit to put on some muscle, but fat gains will probably stay minimal considering how much cardio you are doing.

Glucosamine is for joint lubrication and mobility, it wouldn't help you with muscle soreness/recovery, but if you are playing tennis and lifting, it's probably beneficial to take as your joints are taking a good beating. For recovery, look for glutamine, 10-15g's a day, if you get it in a powder form, you can throw it right in your postworkout shake. Another good recovery agent, would be a nitric oxide product. Just about every brand makes one, the main ingredient is arginine which enhances blood flow.
Increase in blood flow = more nutrients to the muscle = better strength and recovery.

Do you have any GNC's up there? If you do, a great multi is GNC's megamen, while most people on these forums will dog GNC for being overpriced and blah blah blah, they do offer one of the best pharmaceutical grade multis on the market. If not, I would just look around online.

GL

 

[mphowells]

Yeah there is a GNC by me, I'll check it out.

Thanks

 

[Cauliflower Ear]

make sure the glutamine is peptides and not the L configuration

 

[mphowells]

make sure the glutamine is peptides and not the L configuration

Ah thanks for that, was about to buy L.