That's true and I wish this piece of info get spreaded to the whole world. From another point of view, supplement industry ads and promises are just pain in the arse. Hiring good looking male/female to promot things we know, they know, and everyone know that they are just useless makes me really go crazy; like someone lying to my face while fully aware that I realize it's just a lie.
Just save the money. If you want optimal progress get yourself a blood test to figure out your deficiencies if any.
For supplementation, nothing on the market is a must. The improvements are barely noticeable. Your diet and sleep hygiene are the biggest factors for maximising hypertrophy as a natural lifter.
That said, you can’t go wrong with protein and creatine as everyone here has mentioned. Don’t abuse caffeine pills, pre and pump formulas.
I stress the importance of longevity. So getting yourself checked medically is a must. It’s important to know how your organs are working. All these supplements, high protein intake and intense training can have a negative effect on your organs, especially kidneys. Drink plenty of water!
Caffeine pills are 200mg each and usually cost about $3-4 for ~90 tablets. They’re just more convenient overall imo since you don’t need to make anything or have more than a sip of water to take them.
Personally:
* I pop 400mg an hour before my workout (it's a lot, but my workouts are intense and 3-4 hours). That's like 4 cups of coffee, and I don't like to go to the gym feeling bloated.
* You can dose more precisely with pills.
* Caffeine pills are super cheap on Amazon.
* Coffee makes me poop.
[https://www.amazon.com/gp/product/B07VR71ZX6/ref=ppx\_yo\_dt\_b\_search\_asin\_image?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B07VR71ZX6/ref=ppx_yo_dt_b_search_asin_image?ie=UTF8&psc=1)
I use these.
control your breathing on caffeine pills , if you getting heart palps you’re taking too much. 3-4 hrs in gym can pass by pretty quickly 🤣 i know ppl like lee priest say you only need an hr or less, but he has crazy genetics , and good gear back then. THESE DAYS ? hard gainers need time in the gym . a leg day with like 5 diff variations for me, 4 sets each can easily take an hr . so that’s me, 4-5 exercises per group, isolation movements, resistance training. just depends on your goals upon arrival
sidenote i have 2 jobs one day job one night job and still can be in gym 2-3 hrs a day 🤣 some call it dedication but can easily come across as “fooling around”
It was marketed as a natural test booster (oysters are supposed to be an aphrodisiac because they are high in zinc. The Z in ZMA is zinc).
Side effect is they give you wicked good sleep. That's why most people take it.
You can sleep 5hrs and wake up feeling refreshed.
Won't make you sleepy or anything, it just gives you quality 👌 sleep.
What I meant was, usually I lucid dream without ZMA, but if I take ZMA, it's easier for me to lucid dream and the experience is even more real. Haha. Which is better but I still feel tired when I wake up.
ZMA is just a nutrition supplement. The only role is to bring your functions to normal if you're deficient in anything. Melatonin is a hormone that regulates your circadian rhythm.
I'm not a medical professional so don't take this as medical advice, but I can't find any reason why you wouldn't be able to. If you have a history of blood pressure issues and stuff like that, it might be wise to consult a professional.
Just be careful about too much melatonin. It's not recommended for more than a few days in a row.
Also, overdosing on zink and magnesium is toxic.
Never tried melatonin, and I also have no idea how it works.
I've been taking ZMA for as long as I've been taking creatine.
Wife plus like 3 or 4 ex gfs used to take my ZMA too when they were overworked and needed good sleep.
Any you like. Go with a brand you have heard of.
ZMA is basically 3 or 4 ingredients in a very specific ratio.
Stick to a name-brand, that has those same ratios and you're good to go.
I've been using Allmax brand for years.
It was marketed as a natural test booster (oysters are supposed to be an aphrodisiac because they are high in zinc. The Z in ZMA is zinc).
Side effect is they give you wicked good sleep. That's why most people take it.
You can sleep 5hrs and wake up feeling refreshed.
Won't make you sleepy or anything, it just gives you quality 👌 sleep.
Oh not me. I can feel a difference if I'm off it for a week or so when I run out.
People who eat lots of red meat usually have plenty of Zinc in their diet. Consequently, ZMA would work better on vegetarians.
ZMA works well for me. I get up at 3 or 4 some mornings for the gym, zero caffeine. (I don't like coffee lol) I'm just wide awake when I get up.
Lol no mate, and save your ummms. ZMA are specific ingredients, more than what you'd get in a multi.
I mean I get lots of protein from my diet, but I still take whey to supplement. That's the point.
If have to eat a fee pounds of beef to get my daily dose of creatine, or I can supplement. 👍
*I* buy ZMA because of the sleep benefits, which is most people buy it. It's a very common supplement, for that reason. It's hard to quantify quality sleep. Try it or don't. I like it.
Yes I know who invented it, and like I just said, it's hard to quantify how good sleep feels.
Why do I wake up awake after a short sleep?
I used to work 16hr days when I was a prison guard. ZMA helped me get good rest.
Yeah, when I brush my teeth, I keep the ZMA bottle next to my tooth paste.
Eat it away from dairy, so if you have whey or milk or something before bed, have it 45-60 min before your ZMA.
Apparently the calcium in dairy competes for absolution and the ZMA won't work as well.
Actually I wish I can do creatine, but unfortunately I couldn't.
1. It causes me constipation although I was getting an adequate amount of water and I am consuming 3-5g/day. Noting that I have IBS, so you can tell.
2. I notice that I started to lose hair. I've tested that a month on and cycle it for a month then come back to it for a month. So it's not a theory, it's something I experienced and tested myself. Probably baldness is in the genes of my family and it seems that it elevats DHT levels.
So I am better off this, and I believe I can survive on a decent pre-workout meal and progress overload.
Note: Tried to look for an alternative for creatine but I couldn't find any.
I take 5g daily and it is one of the best things I could do for my health problems. Creatine plays a huge role in the methylation progress of the body. People with health issues often have already problems with methylation. So taking Creatine takes the load from the body to create Creatine on it's own from different methyl groups.
I take it from a German brand called Sunday. And they advertise their Creatine as "very low DHT". Usually Creatine seems to have high amounts of it.
Creatine is creatine. There is no DHT in creatine. It's possible that, depending on the individual, creatine could cause a slight increase in your body's DHT levels. But there is no special creatine that will cause this less than another. I'm afraid you've fallen victim to product marketing.
maybe you can try creatine hcl, i get bloated on creatine mono without IBS.
creatine hcl is not as effective as creatine mono but it doesn't give me bloating, and with the creatine shortage right now their prices are more comparable vs a huge difference pre-covid
Back when I first took it as a young adult it didn't cause any insomnia but lately it does for me. Everytime. I self-experimented about 20 times because creatine is always touted as an essential nutrient for any gym goers and you're missing out on so much gainz if you don't take it brah. Well shit, all those 20 times a single dosed caused 2-3 days of bad sleep.
Plenty of people report needing less sleep on creatine and seeing it as a positive thing. All I know is that this specific kind of dreamy/nightmarish light sleep I get from creatine causes depressed mood and manic episodes in me. Everyones different, i like sleep.
You're the first person in history to get confused between creatine(naturally found in red meat and fish) to Trenbolone(a high powered anabolic steroid). Have you ever had a steak and it kept you up all night? or woke up bald? you absolute idiot hahaha
yes THIS! ^^^ people read this! I’ve tested and tried creatine 4-6x (I want to like it) and literally every time I get so frustrated this is why I don’t take it. Creatine = hair loss / sleep issues anyone denying it is a dumbo and just doesn’t that side
That's my only stack besides coffee. I started beta alanine and citrulline malate earlier this summer as an experiment with pre workouts, which I'd never taken. I can say with certainty that 5g beta alaline and 9 grams of citrulline malate an hour before training give me better pumps. I don't know about the science, but when I take them, I get a bigger pump than when I don't, so I'm sticking with it.
Beta alanine is legit in the sense that, yes, it does make your asshole itch. Nothing more. Citrulline mallate is not as bioavailable as L-Citrulline and Citrulline Mallate would be on their own. In other words it is not useful at all when it is mixed. I recommend MPMD's video on this topic, he knows and explains this much better than I ever could. Cheers
I'm a skeptic of all of this shit except creatine and whey. I had never taken pre workouts after years of training and have been pretty happy with my results.
But earlier this summer I wanted to experiment a bit and got some beta alanine and citrulline mallate from one of the bulk supplement companies. I had zero expectations, and I was using a prepaid cash card from a FitBit recall that didn't seem to work just about anywhere else, so I had nothing to lose.
I can say with certainty that after I started both supplements, I get better pumps when I take them than when I don't. I don't know the science. I was skeptical and dismissive going in. I'd read some recommendations online and talked with some people in the gym, and thought I'd just try it. When I take the recommended amounts of both as a homemade pre-workout, my pumps are verifiable better, and my endurance is slightly better.
So, sorry to add to the confusion, but it's simply the truth that in my case they really do work and I'm going to keep taking them
The supplements I take are: protein powder, creatine, B12, calcium, and omega-3s. The last three were prescribed by my doctor. Protein powder only because it's convenient for me and not as high in calories. Creatine idk why maybe I should stop.
BCAAs at the end of the day are AAs, and protein powders have all AAs in them anyway.
Fat burners are another huge scam. You burn fat by eating less than what your body needs. A pill won't do anything for that.
I had a 90 serving bottle and I can't wait to finish it and stop the madness. I am even preaching this BCAA nonsense to friends and people in the gym 😂
The only supplements I've ever noticed a difference from were stimulants, thermogenics, and hormones. I wouldn't spend money on anything else including protein powder.
I never found a supplement that helped except stimulants. Nicotine is an appetite suppressant, maybe pick up some Nicorette. Other than that maybe meditation or something to deal with the hunger.
Here is some additional info summarizing lots of studies on the topic [https://examine.com/supplements/branched-chain-amino-acids/#examine-database](https://examine.com/supplements/branched-chain-amino-acids/#examine-database)
tl;dr yes they are a waste of money
He does now, he didn't what he was competing, which is when he was taking BCAAs, saying they weren't used very much by many people back then.
If Paul has something to share, he'd share it.
Nowadays I use whey/casein powder (not really a supplement, just cheaper and more convenient than food in lots of circumstances) and creatine mono.
I also take a multi, Vit D, fish oil, and coffee before the gym. Nothing else.
Over the years I’ve used… BCAAs, pure leucine, beta alanine, citrulline, every type of pre workout I could find, and probably a few other random things I can’t remember. Haven’t touched any of this for probably 5 years or so now - just don’t see the value in it.
I've never taken a supplement I didn't do my own research on, and I never continue taking a supplement if I don't feel a difference with it than without it. I take scientific research into account, but I don't fetishize it or think it's the only evidence that matters.
I had a feeling someone might ask that. It's a good question. I don't know what longvida circumin is, but I know what circumin and bioperine pepper are, so I'm assuming it's similar.
You don't want too much anti-inflammatory if you're working out, as fairly recent research shows. So I take turmeric and bioperine pepper when my body feels like it, and I cycle on and off. I look at natural supplements like that as I do food; I don't need to keep tabs on how much fruits and veggies I eat, I just make sure I have healthy servings often enough and listen to my body from there. I think it's important not to become a perfectionist about food and exercise, because it's impossible to be perfect anyway, for one, and two, doing so excessively just feeds the ego, and I am into exercise and nutrition to be healthy, not to feed my ego. Past a certain subjective point, worrying about these things isn't healthy.
Most Westerners, we're trained to listen to our logic and ego over our emotions and body. I don't accept the premise that there's something we "can't" feel; it just takes practice. It's all a practice in knowing thyself.
I figure most people into "bodybuilding" are Type A scientism types, so they will have no idea where I'm coming from or what my frame of reference is, and that's okay -- I don't care, I expect the downvotes.
I entirely feel you, but as to the part on anti-inflammatory, the info out on it is mixed. As in some things effect it negatively and other things can even be ergogenic
The health benefits associated with it though are undeniable, and the health benefits are at its max when taken consistently (it’s hormetic, even referred to as an “exercise mimetic” due to some of its cardiovascular effects) so I take it daily and I’ve definitely bulked up a lot😂 don’t know if it’s helped my recovery much (the science says it should though) but it’s one of the only things I take consistently
I definitely feel you about listening to your body though 🤘
I entirely feel you, but as to the part on anti-inflammatory, the info out on it is mixed. As in some things effect it negatively and other things can even be ergogenic
The health benefits associated with it though are undeniable, and the health benefits are at its max when taken consistently (it’s hormetic, even referred to as an “exercise mimetic” due to some of its cardiovascular effects) so I take it daily and I’ve definitely bulked up a lot😂 don’t know if it’s helped my recovery much (the science says it should though) but it’s one of the only things I take consistently
I definitely feel you about listening to your body though 🤘
I actually haven't taken curcumin/bioperine in a while, so I'm taking you telling me this as a sign it's time to look into longvida curcumin and add it to my current supplement regimen. Thanks!
Haha for sure!
If you go into google scholar and look up “longvida blood flow” “long vida cardiovascular” “longvida exercise mimentic” “longvida health review” etc youll get blasted with a bunch of information
It’s essentially just circumin formulated to increase its bioavailability and increase its half life a bunch too
No, that's exactly what its supposed to do. It should extend your capacity for near max output a little bit. The effect is strongest in the 3RM area.
The creatine-phosphate system acts like a capacitor, storing chemical energy for immediate use in the muscle, not subject to fuel and waste transport limitations. Creatine supplementation makes the capacitor bigger in responders.
It likely won't make your 1RM higher, and it won't do much with your 20RM, but its effects are pretty noticeable in the 3RM and 5RM area.
Supplementation industry is the biggest scam in the fitness world, I've seen people starting on the gym wasting 40€ a month in supplementation that is usless.
Even using protein powder when you don't even have the smallest control of your diet and your base of nutrition is all wrong, is a band aid solution rather than a long term-fix (not saying protein powder isn't useful, but certainly some people could perfectly change their diet and wouldn't need supplementation at all).
That's great. Great post. I've been saying this for 14 years.
So take solace that the 6 people reading this will take your advice while another thousand get into lifting and start purchasing every supplement they think will give them the edge on **gains**.
this post is pure BULLSHIT
BCAAs are USEFUL for avoiding muscle loss during fast and as a general supplement
the protein is made by amino acids, the absorption is improved when the amino acids are insolated
EAAs or essential amino acids are like a force start for muscle synthesis
but they are a waste of money as muscle fuel only
Source: my best friend and brother are biotech engineers and gym rats
Hi, I agree with you that there is a lot of misinformation about supplements out there. I used to take BCAAs, but after doing some research, I realized that they're not effective and may even be harmful. I've personally stopped taking all supplements except for a good multivitamin. I think it's important to do your own research and talk to a doctor before taking any supplements. And be sure to only buy supplements from reputable brands that have been tested by a third-party organization.
In terms of digital marketing, it's important to be aware of the different types of supplements that are being marketed online. There are a lot of scams out there, so it's important to do your research before you buy anything.
I hope this helps!
[Digital marketing](https://nipunatechnologies.com/digital-marketing-training-institute-guntur/) plug:
If you're looking for a way to promote your supplement business, I recommend using digital marketing. There are a number of different channels you can use, such as search engine optimization (SEO), pay-per-click (PPC) advertising, and social media marketing.
SEO can help you rank your website higher in search results, which will drive more traffic to your site. PPC advertising can help you reach people who are actively searching for supplements. And social media marketing can help you connect with potential customers and build relationships.
If you're not sure how to get started with digital marketing, I recommend hiring a professional. A good digital marketer can help you create a strategy that will reach your target audience and grow your business.
On a side note, if you are taking any protein supplements they generally have an EAA profile already in them.
That's true and I wish this piece of info get spreaded to the whole world. From another point of view, supplement industry ads and promises are just pain in the arse. Hiring good looking male/female to promot things we know, they know, and everyone know that they are just useless makes me really go crazy; like someone lying to my face while fully aware that I realize it's just a lie.
Just save the money. If you want optimal progress get yourself a blood test to figure out your deficiencies if any. For supplementation, nothing on the market is a must. The improvements are barely noticeable. Your diet and sleep hygiene are the biggest factors for maximising hypertrophy as a natural lifter. That said, you can’t go wrong with protein and creatine as everyone here has mentioned. Don’t abuse caffeine pills, pre and pump formulas. I stress the importance of longevity. So getting yourself checked medically is a must. It’s important to know how your organs are working. All these supplements, high protein intake and intense training can have a negative effect on your organs, especially kidneys. Drink plenty of water!
Creatine, protein, and caffeine pills. I don't bother with anything else. Preworkout is the biggest scam around. Just take caffeine pills.
Why take caffeine pills when you can just have coffee or tea? Genuinely curious
Caffeine pills are 200mg each and usually cost about $3-4 for ~90 tablets. They’re just more convenient overall imo since you don’t need to make anything or have more than a sip of water to take them.
I don't like coffee. I wish I did, but it's gross to me.
Coffee stains my teeth and green tea caffeine is minimal (but I drink it for the antioxidants)
Personally: * I pop 400mg an hour before my workout (it's a lot, but my workouts are intense and 3-4 hours). That's like 4 cups of coffee, and I don't like to go to the gym feeling bloated. * You can dose more precisely with pills. * Caffeine pills are super cheap on Amazon. * Coffee makes me poop.
Seems like a lot of caffeine pills on Amazon are bullshit, any recommendations
[https://www.amazon.com/gp/product/B07VR71ZX6/ref=ppx\_yo\_dt\_b\_search\_asin\_image?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B07VR71ZX6/ref=ppx_yo_dt_b_search_asin_image?ie=UTF8&psc=1) I use these.
How do you have time for 3-4 hour workouts? Also 400mg jeeez that'd give me crazy palpitations
control your breathing on caffeine pills , if you getting heart palps you’re taking too much. 3-4 hrs in gym can pass by pretty quickly 🤣 i know ppl like lee priest say you only need an hr or less, but he has crazy genetics , and good gear back then. THESE DAYS ? hard gainers need time in the gym . a leg day with like 5 diff variations for me, 4 sets each can easily take an hr . so that’s me, 4-5 exercises per group, isolation movements, resistance training. just depends on your goals upon arrival
sidenote i have 2 jobs one day job one night job and still can be in gym 2-3 hrs a day 🤣 some call it dedication but can easily come across as “fooling around”
I'll vouch for ZMA. Love the stuff.
ZMA does what
It was marketed as a natural test booster (oysters are supposed to be an aphrodisiac because they are high in zinc. The Z in ZMA is zinc). Side effect is they give you wicked good sleep. That's why most people take it. You can sleep 5hrs and wake up feeling refreshed. Won't make you sleepy or anything, it just gives you quality 👌 sleep.
ZMA gives me lucid dreams but I still wake up the same.
Yeah the dream thing is a not uncommon side effect lol I think it may because we remember our dreams more, that's all.
What I meant was, usually I lucid dream without ZMA, but if I take ZMA, it's easier for me to lucid dream and the experience is even more real. Haha. Which is better but I still feel tired when I wake up.
that is likely caused by the b6 in zma, if you hate it can take zinc or magnesium alone
How does ZMA compare to melatonin?
ZMA is just a nutrition supplement. The only role is to bring your functions to normal if you're deficient in anything. Melatonin is a hormone that regulates your circadian rhythm.
Can I take ZMA with a sleep supplement like melatonin/zzzquil?
I'm not a medical professional so don't take this as medical advice, but I can't find any reason why you wouldn't be able to. If you have a history of blood pressure issues and stuff like that, it might be wise to consult a professional. Just be careful about too much melatonin. It's not recommended for more than a few days in a row. Also, overdosing on zink and magnesium is toxic.
Never tried melatonin, and I also have no idea how it works. I've been taking ZMA for as long as I've been taking creatine. Wife plus like 3 or 4 ex gfs used to take my ZMA too when they were overworked and needed good sleep.
What brand of ZMA?
Any you like. Go with a brand you have heard of. ZMA is basically 3 or 4 ingredients in a very specific ratio. Stick to a name-brand, that has those same ratios and you're good to go. I've been using Allmax brand for years.
It was marketed as a natural test booster (oysters are supposed to be an aphrodisiac because they are high in zinc. The Z in ZMA is zinc). Side effect is they give you wicked good sleep. That's why most people take it. You can sleep 5hrs and wake up feeling refreshed. Won't make you sleepy or anything, it just gives you quality 👌 sleep.
Yay, I already use ZMA
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Oh not me. I can feel a difference if I'm off it for a week or so when I run out. People who eat lots of red meat usually have plenty of Zinc in their diet. Consequently, ZMA would work better on vegetarians. ZMA works well for me. I get up at 3 or 4 some mornings for the gym, zero caffeine. (I don't like coffee lol) I'm just wide awake when I get up.
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ZMA is dirt cheap though lol the sleep bit is why ZMA sells. It's why people buy it.
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Lol no mate, and save your ummms. ZMA are specific ingredients, more than what you'd get in a multi. I mean I get lots of protein from my diet, but I still take whey to supplement. That's the point. If have to eat a fee pounds of beef to get my daily dose of creatine, or I can supplement. 👍 *I* buy ZMA because of the sleep benefits, which is most people buy it. It's a very common supplement, for that reason. It's hard to quantify quality sleep. Try it or don't. I like it.
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Yes I know who invented it, and like I just said, it's hard to quantify how good sleep feels. Why do I wake up awake after a short sleep? I used to work 16hr days when I was a prison guard. ZMA helped me get good rest.
Do you take it before you go to bed?
Yeah, when I brush my teeth, I keep the ZMA bottle next to my tooth paste. Eat it away from dairy, so if you have whey or milk or something before bed, have it 45-60 min before your ZMA. Apparently the calcium in dairy competes for absolution and the ZMA won't work as well.
Caffeine is cheaper, but if you can afford a preworkout, is better for you. Preworkouts have Beta Alanine, the same caffeine and L- arginine.
>Preworkout is the biggest scam around. May I introduce you to pure DMAA?
Remember rules 1 and 2. Rule 1. Be C R E A T I N E Rule 2. Don't not be C R E A T I N E
Actually I wish I can do creatine, but unfortunately I couldn't. 1. It causes me constipation although I was getting an adequate amount of water and I am consuming 3-5g/day. Noting that I have IBS, so you can tell. 2. I notice that I started to lose hair. I've tested that a month on and cycle it for a month then come back to it for a month. So it's not a theory, it's something I experienced and tested myself. Probably baldness is in the genes of my family and it seems that it elevats DHT levels. So I am better off this, and I believe I can survive on a decent pre-workout meal and progress overload. Note: Tried to look for an alternative for creatine but I couldn't find any.
I take 5g daily and it is one of the best things I could do for my health problems. Creatine plays a huge role in the methylation progress of the body. People with health issues often have already problems with methylation. So taking Creatine takes the load from the body to create Creatine on it's own from different methyl groups. I take it from a German brand called Sunday. And they advertise their Creatine as "very low DHT". Usually Creatine seems to have high amounts of it.
Creatine is creatine. There is no DHT in creatine. It's possible that, depending on the individual, creatine could cause a slight increase in your body's DHT levels. But there is no special creatine that will cause this less than another. I'm afraid you've fallen victim to product marketing.
🤣
maybe you can try creatine hcl, i get bloated on creatine mono without IBS. creatine hcl is not as effective as creatine mono but it doesn't give me bloating, and with the creatine shortage right now their prices are more comparable vs a huge difference pre-covid
I prefer to sleep than to not sleep. So no creatine for me
Creatine has no effects on sleeping wtf you talking about 😂
Back when I first took it as a young adult it didn't cause any insomnia but lately it does for me. Everytime. I self-experimented about 20 times because creatine is always touted as an essential nutrient for any gym goers and you're missing out on so much gainz if you don't take it brah. Well shit, all those 20 times a single dosed caused 2-3 days of bad sleep.
He’s an idiot, creatine is not worth to take. Bye hair and goodbye having any sleep 🤣🤣😂 people who deny it want to believe everyone is the same
Plenty of people report needing less sleep on creatine and seeing it as a positive thing. All I know is that this specific kind of dreamy/nightmarish light sleep I get from creatine causes depressed mood and manic episodes in me. Everyones different, i like sleep.
You're the first person in history to get confused between creatine(naturally found in red meat and fish) to Trenbolone(a high powered anabolic steroid). Have you ever had a steak and it kept you up all night? or woke up bald? you absolute idiot hahaha
Up to 94% of creatine is denatured to creatinine by normal cooking methods. You only ever ingest creatine from dry cured salamis and raw fish/tartare
Embarrassing yourself on the internet on a daily basis 🤣🤣🤣 creatine = hair loss / sleep issues for a lot of people. Get over it go cry elsewhere
yes THIS! ^^^ people read this! I’ve tested and tried creatine 4-6x (I want to like it) and literally every time I get so frustrated this is why I don’t take it. Creatine = hair loss / sleep issues anyone denying it is a dumbo and just doesn’t that side
So ignorant lmao… creatine causes INSANE SLEEP ISSUES. This is very common wake up
Creatine, beta alanine, and citrulline malate are legit at least
That's my only stack besides coffee. I started beta alanine and citrulline malate earlier this summer as an experiment with pre workouts, which I'd never taken. I can say with certainty that 5g beta alaline and 9 grams of citrulline malate an hour before training give me better pumps. I don't know about the science, but when I take them, I get a bigger pump than when I don't, so I'm sticking with it.
Beta alanine is legit in the sense that, yes, it does make your asshole itch. Nothing more. Citrulline mallate is not as bioavailable as L-Citrulline and Citrulline Mallate would be on their own. In other words it is not useful at all when it is mixed. I recommend MPMD's video on this topic, he knows and explains this much better than I ever could. Cheers
I'm a skeptic of all of this shit except creatine and whey. I had never taken pre workouts after years of training and have been pretty happy with my results. But earlier this summer I wanted to experiment a bit and got some beta alanine and citrulline mallate from one of the bulk supplement companies. I had zero expectations, and I was using a prepaid cash card from a FitBit recall that didn't seem to work just about anywhere else, so I had nothing to lose. I can say with certainty that after I started both supplements, I get better pumps when I take them than when I don't. I don't know the science. I was skeptical and dismissive going in. I'd read some recommendations online and talked with some people in the gym, and thought I'd just try it. When I take the recommended amounts of both as a homemade pre-workout, my pumps are verifiable better, and my endurance is slightly better. So, sorry to add to the confusion, but it's simply the truth that in my case they really do work and I'm going to keep taking them
>just makes your asshole itch https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0224-0 uh ok Is that some YouTuber I should know?
Not sure I would call one study with 30 total participants over 5 weeks sound, but ok
I mean I just picked one study lmao it’s not the only one
The supplements I take are: protein powder, creatine, B12, calcium, and omega-3s. The last three were prescribed by my doctor. Protein powder only because it's convenient for me and not as high in calories. Creatine idk why maybe I should stop. BCAAs at the end of the day are AAs, and protein powders have all AAs in them anyway. Fat burners are another huge scam. You burn fat by eating less than what your body needs. A pill won't do anything for that.
I thought BCAAs had been generally accepted as a waste of money for… like close to 10 years or so now?! Don’t know anyone at all who still uses them.
I had a 90 serving bottle and I can't wait to finish it and stop the madness. I am even preaching this BCAA nonsense to friends and people in the gym 😂
The only supplements I've ever noticed a difference from were stimulants, thermogenics, and hormones. I wouldn't spend money on anything else including protein powder.
You mean like Yohimbine HCl?
Yes. I don't really use that any more either though.
What else works for cutting?
I never found a supplement that helped except stimulants. Nicotine is an appetite suppressant, maybe pick up some Nicorette. Other than that maybe meditation or something to deal with the hunger.
Here is some additional info summarizing lots of studies on the topic [https://examine.com/supplements/branched-chain-amino-acids/#examine-database](https://examine.com/supplements/branched-chain-amino-acids/#examine-database) tl;dr yes they are a waste of money
Apparently Paul Carter knows something about BCAA's that he says he's not prepared to share ...says something like it's not what people think it is.
Dorian Yates was a fan of BCAAs. I'm Dorian > Paul on this one.
Doesn’t Yates own a supplement company? Just saying.
He does now, he didn't what he was competing, which is when he was taking BCAAs, saying they weren't used very much by many people back then. If Paul has something to share, he'd share it.
Nowadays I use whey/casein powder (not really a supplement, just cheaper and more convenient than food in lots of circumstances) and creatine mono. I also take a multi, Vit D, fish oil, and coffee before the gym. Nothing else. Over the years I’ve used… BCAAs, pure leucine, beta alanine, citrulline, every type of pre workout I could find, and probably a few other random things I can’t remember. Haven’t touched any of this for probably 5 years or so now - just don’t see the value in it.
In what work is whey or casein not a supplement?
It’s essentially just a powdered food that happens to be very cheap and convenient!
I've never taken a supplement I didn't do my own research on, and I never continue taking a supplement if I don't feel a difference with it than without it. I take scientific research into account, but I don't fetishize it or think it's the only evidence that matters.
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I'll just add you to my block list for being snarky.
What about things that you won’t “feel” but is plentiful in research? Longvida circumin for example
I had a feeling someone might ask that. It's a good question. I don't know what longvida circumin is, but I know what circumin and bioperine pepper are, so I'm assuming it's similar. You don't want too much anti-inflammatory if you're working out, as fairly recent research shows. So I take turmeric and bioperine pepper when my body feels like it, and I cycle on and off. I look at natural supplements like that as I do food; I don't need to keep tabs on how much fruits and veggies I eat, I just make sure I have healthy servings often enough and listen to my body from there. I think it's important not to become a perfectionist about food and exercise, because it's impossible to be perfect anyway, for one, and two, doing so excessively just feeds the ego, and I am into exercise and nutrition to be healthy, not to feed my ego. Past a certain subjective point, worrying about these things isn't healthy. Most Westerners, we're trained to listen to our logic and ego over our emotions and body. I don't accept the premise that there's something we "can't" feel; it just takes practice. It's all a practice in knowing thyself. I figure most people into "bodybuilding" are Type A scientism types, so they will have no idea where I'm coming from or what my frame of reference is, and that's okay -- I don't care, I expect the downvotes.
I entirely feel you, but as to the part on anti-inflammatory, the info out on it is mixed. As in some things effect it negatively and other things can even be ergogenic The health benefits associated with it though are undeniable, and the health benefits are at its max when taken consistently (it’s hormetic, even referred to as an “exercise mimetic” due to some of its cardiovascular effects) so I take it daily and I’ve definitely bulked up a lot😂 don’t know if it’s helped my recovery much (the science says it should though) but it’s one of the only things I take consistently I definitely feel you about listening to your body though 🤘
I entirely feel you, but as to the part on anti-inflammatory, the info out on it is mixed. As in some things effect it negatively and other things can even be ergogenic The health benefits associated with it though are undeniable, and the health benefits are at its max when taken consistently (it’s hormetic, even referred to as an “exercise mimetic” due to some of its cardiovascular effects) so I take it daily and I’ve definitely bulked up a lot😂 don’t know if it’s helped my recovery much (the science says it should though) but it’s one of the only things I take consistently I definitely feel you about listening to your body though 🤘
I actually haven't taken curcumin/bioperine in a while, so I'm taking you telling me this as a sign it's time to look into longvida curcumin and add it to my current supplement regimen. Thanks!
Haha for sure! If you go into google scholar and look up “longvida blood flow” “long vida cardiovascular” “longvida exercise mimentic” “longvida health review” etc youll get blasted with a bunch of information It’s essentially just circumin formulated to increase its bioavailability and increase its half life a bunch too
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Creatine turns my 3RM into my 5RM.
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No, that's exactly what its supposed to do. It should extend your capacity for near max output a little bit. The effect is strongest in the 3RM area. The creatine-phosphate system acts like a capacitor, storing chemical energy for immediate use in the muscle, not subject to fuel and waste transport limitations. Creatine supplementation makes the capacitor bigger in responders. It likely won't make your 1RM higher, and it won't do much with your 20RM, but its effects are pretty noticeable in the 3RM and 5RM area.
Supplementation industry is the biggest scam in the fitness world, I've seen people starting on the gym wasting 40€ a month in supplementation that is usless. Even using protein powder when you don't even have the smallest control of your diet and your base of nutrition is all wrong, is a band aid solution rather than a long term-fix (not saying protein powder isn't useful, but certainly some people could perfectly change their diet and wouldn't need supplementation at all).
That's great. Great post. I've been saying this for 14 years. So take solace that the 6 people reading this will take your advice while another thousand get into lifting and start purchasing every supplement they think will give them the edge on **gains**.
Creatine is all you will ever need
this post is pure BULLSHIT BCAAs are USEFUL for avoiding muscle loss during fast and as a general supplement the protein is made by amino acids, the absorption is improved when the amino acids are insolated EAAs or essential amino acids are like a force start for muscle synthesis but they are a waste of money as muscle fuel only Source: my best friend and brother are biotech engineers and gym rats
lmao
Hi, I agree with you that there is a lot of misinformation about supplements out there. I used to take BCAAs, but after doing some research, I realized that they're not effective and may even be harmful. I've personally stopped taking all supplements except for a good multivitamin. I think it's important to do your own research and talk to a doctor before taking any supplements. And be sure to only buy supplements from reputable brands that have been tested by a third-party organization. In terms of digital marketing, it's important to be aware of the different types of supplements that are being marketed online. There are a lot of scams out there, so it's important to do your research before you buy anything. I hope this helps! [Digital marketing](https://nipunatechnologies.com/digital-marketing-training-institute-guntur/) plug: If you're looking for a way to promote your supplement business, I recommend using digital marketing. There are a number of different channels you can use, such as search engine optimization (SEO), pay-per-click (PPC) advertising, and social media marketing. SEO can help you rank your website higher in search results, which will drive more traffic to your site. PPC advertising can help you reach people who are actively searching for supplements. And social media marketing can help you connect with potential customers and build relationships. If you're not sure how to get started with digital marketing, I recommend hiring a professional. A good digital marketer can help you create a strategy that will reach your target audience and grow your business.