What are the important supplements to take regardless of training experience/level?

[cslade305]

I am 42, 6'4", 225lbs and just begining to get serious about my weight training and health. What supplements are considered the ones "not to be without"? In addition, if there is a prefered time of day or relative to your workout time to take them, that advise would be helpful as well.

If I missed a thread that already covers this, please direct me to it.
Thanks.

[DreamingBig]

-whey
-creatine
-multi
-efa's

[cslade305]

EFA's - i need to look that up.

[stocky121]

esential fatty acids (spelling lol )

***** 3

a good source for this is fish oil

[cslade305]

Picked up the creatine last night. I had the other stuff. What is the proper dosing schedule for creatine? Based on a thread I read for my weight I should take 25g/day? How is that spread out for best results?

[AaronJM1984]

The creatine bottle recommends a loading phase, I barely load, I weigh 205lbs., I start the first week 5g in the morning, and 5g after workout, then after a week I just take 5g in the morning. Also there is no need to take creatine on off days, if your muscles are loaded up and you don't work out you'll just piss the creatine out.

You should also consider taking glutamine, the only prob. though is you cannot take the creatine and glutamine together, they fight over the same receptor, and I like to take my glutamine with my PWO shake. I also recommend some glucosamine, if you are lifting heavy I imagine you'll end up with some joint pain, atleast I always do, now I take glucosamine before I even start to feel pain.

You could consider some Nitric Oxide as well, in lamens terms it helps more nutrients to get to your muscle, also it gives you a better pump in the gym. Hope this helps, guys correct me if any of my info is wrong.


AaronJM1984

[number twelve]

what kind of creatine did u get

[cslade305]

I have some glutamine in capsule form 600mg/capsule. The suggested serving size is one capsule. So you suggest 1 with pwo shake? As far as creatine goes, if you take 5g in the morning when do you take your next 5g as to not interfer with the glutamine? Thanks.

[AaronJM1984]

While loading I'd take 5g of creatine in the morning, then 5g before workout, or before bed. Once you are done loading, just take your creatine in the morning.

[TR'05]

depends what you consider important, bro.

As far as the ones I ALWAYS have on hand, I rank them in this order:

Fish Oil (DHA & EPA >/= 300mg)

BCAAs (only worth it IMHO if taken in high doses- i.e. 30-50 grams pre/peri/post workout)- Since taking at this dosage, LBM gains and recovery have been top notch, holding all else constant.

Creatine Mono- loading isn't neccessary. 5 grams pre and post workout. The commercial supplement with the most scientific/academic research backing it.

Whey- not essential- whole foods will do- but I have always found it useful for PWO and to bridge the gap if I am unable to get meals in.

High Quality Multi

[cslade305]

Thanks for everyones input thus far.

[cslade305]

What are BCCA's. I did a search but everything I found is abbreviated with no explanation. Sorry I'm not up on it all.

[TR'05]

Branched Chain Amino Acids- leucine, isoleucine and valine.

google/wiki it bro.

[cslade305]

what kind of creatine did u get

Pro Performance Amplified Creatine 189.

[hobbs9963]

I think the loading (creatine) is bunch of bs. As already mentioned, start with 5 gms before workout then 5 after. After a week i cut mine back to post workout only and none on off days.

[Teegunn]

Pro Performance Amplified Creatine 189.


I've actually had a couple buddies use that with good results. Haven't tried it myself. I use a creatine called "CR5" made by NDS nutrition. Really top notch stuff.

[cslade305]

I'll check it out. How long does a load phase last before you just do maintenance?