Essentials for BB

**Swole-Brah** · 10-22-2010, 01:43 AM

I was wondering what supplements are stables in your stacks?
Opinions appreciated.

Currently Taking:
ON Whey / Casein.
ON Multi.
Fish Oil's.

If you mention any additional one's would you mind backing up your opinion with credible information, please.

**Dr.Roidz** · 10-22-2010, 01:49 AM

BCAAs
Creatine

thats about all you need in addition to what you have. I could back up the two I added but dont think i need to. plenty of information out there.

**Swole-Brah** · 10-22-2010, 02:22 AM

I've used creatine before.. it's alright of course its no steroid lol. but, enlighten me on the BCAA's. I know plently of people who never take them and they can still see great gains or is it for just overall health. For, example creatine has basically been proven to be effective for its intended use, but is it worth in your opinion to have BCAA's or can be added when money isn't so tight as an extra?

**codeegee** · 10-22-2010, 02:53 AM

Money wise

Protein
Multivitamin
Fishoils / BCAA's

after that
Pre workout
casein protein
ZMA / glutamine

any more then that is probably wasting your money.

BCAA's you aren't going to notice anything, kind of like a MV, doesn't mean it's not doing your body good. Too many people are worried about results when it comes to lifting, when really you should be worried about health/ efficiency. So many supplements have come and gone, BCAA's have always been around for a reason. You aren't gonna notice your lifts / muscles get bigger solely because of them, but they are essentials in your body, and when you take BCAA's they sorta make everything else you take more efficient.

To be honest, you can get some pretty sick proteins out there with a decent BCAA profile, if not, just by some bulk BCAA caps. Also glutamine is gnarly for post workout recover, ZMA is dirt cheap and helps me get better sleeps, and a preworkout at this stage for me is quite essential. Some people just need that boost of energy / caffeine to make it through there workouts

cheers.

**Swifto** · 10-22-2010, 04:30 AM

BCAA
EFA's
Creatine Mono
Beta-Alanine
Multi-Vit
Vit-C
Cissus
Digestive Enzymes

Few other bits...

**Dr.Roidz** · 10-22-2010, 08:58 AM

http://jn.nutrition.org/cgi/content/...6cd3c4c5372d1d

Branched-chain amino acids (BCAAs) are essential amino acids that can be oxidized in skeletal muscle. It is known that BCAA oxidation is promoted by exercise. The mechanism responsible for this phenomenon is attributed to activation of the branched-chain {alpha}-keto acid dehydrogenase (BCKDH) complex, which catalyzes the second-step reaction of the BCAA catabolic pathway and is the rate-limiting enzyme in the pathway. This enzyme complex is regulated by a phosphorylation-dephosphorylation cycle. The BCKDH kinase is responsible for inactivation of the complex by phosphorylation, and the activity of the kinase is inversely correlated with the activity state of the BCKDH complex, which suggests that the kinase is the primary regulator of the complex. We found recently that administration of ligands for peroxisome proliferator-activated receptor-{alpha} (PPAR{alpha}) in rats caused activation of the hepatic BCKDH complex in association with a decrease in the kinase activity, which suggests that promotion of fatty acid oxidation upregulates the BCAA catabolism. Long-chain fatty acids are ligands for PPAR{alpha}, and the fatty acid oxidation is promoted by several physiological conditions including exercise. These findings suggest that fatty acids may be one of the regulators of BCAA catabolism and that the BCAA requirement is increased by exercise. Furthermore, BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests the possibility that BCAAs are a useful supplement in relation to exercise and sports.