Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
need some major help with my supplement stack...oh boy
hey guys , i need your help ,im 20 years old, i eat as healthy as possible 24/7 (trust me on this - 40%carbs/30%protein-30% fat) and weight train 3-4 times a week and do extra arobic work when im feeling up to it (which is usally all the time when you have an active girlfriend and a dog and karate ) , im trying to become the next jack lalane basically while maintaing a nice musclur body also to live long and healthy as possible. im trying to find a healthy supplement stack , i can't find any with up front formal guide in doing this, most resources i find neglect one or the other or leave out important factors on supplement choice. i don't wanna go over board with buying supplements(100-120 a month would seem top price) but i would like to know what is the best possible supplements for health for someone trying to get as healthy as possible in all aspects of his body. so far i came up with these catagories, it needs alot of work
overall: high potencey multi-vit from gnc/green tea extract
digestive : metamucil ( is this alright to take in the long run )
heart/veins ect.(im big on this) : coQ10 90mg / 1500mg galic / 81mg asprin / 9 grams of fish oil
liver : antioxidant complex of some sort ( need help picking one out)
bones : calcium/mag/zinc supplement
joints : glucosimine and msm
sexual function : im lost here , there is so much to choose from
muscle : whey protein and creatine.
i guess you can call this my rough draft to choosening my health career supplements. i wanted to see what you guys would put down as your stacks in this situation, what advice you can give me, if you know of any sites or articles on this site that cover all this. so many claims from herbs/vitamins i don't even know where to start.
what are the basic nessisity's , besides food, are there any good web sites to help me with this? any good trusting brands?
-john
What we are saying is that you don't need to buy supplements. You only supplement something when there is a deficiantcy. If you are eating the right food and enough of it you don't need to buy anything.
For workouts and in general this is what I keep around:
-100% Whey Protein, Look for the "ON" brand.
-Fish Oil Caps
-Multivitamin
-Creatine
You don't need all those suplements for particular parts of the body. Just get a multivitamin and that should do it.
overall: high potencey multi-vit from gnc/green tea extract - No need for the high-potency stuff. They're overkill, and many of the ingredients interfere with the absorption of others. Go with Centrum Silver. Green tea extract might be a good thing, though it doesn't match 2-3 cups of the real loose leaf tea.
digestive : metamucil ( is this alright to take in the long run ) - I'd only use this if you are having difficulty with things. I get around 40g of fiber in my diet, so you can certainly be regular without Metamucil.
heart/veins ect.(im big on this) : coQ10 90mg / 1500mg galic / 81mg asprin / 9 grams of fish oil - Fish oil: YES. Garlic: so-so. Probably not a bad thing. But be very careful with the Co-Q10 and aspirin. There is a lot of controversy about the saftey of consistent aspirin use, and of all synthetic anti-oxidants. Co-Q10 is awfully expensive, too.
liver : antioxidant complex of some sort ( need help picking one out) - See above. Honestly, down your apples, veggies, etc.
bones : calcium/mag/zinc supplement - Cal/mag might be a good thing. It's sometimes hard to manage calcium intake, especially if you have any difficulty with dairy. And many people are short on magnesium. The fact that there's zinc in this mix doesn't help because calcium inhibits the uptake of the zinc.
joints : glucosimine and msm - A NY Times article just about a month ago shot down this stuff as no good. Was it sponsored by some pharmaceutical company? I dunno. Is it worth the $$$ to try and see? I don't think so.
sexual function : im lost here , there is so much to choose from - Tribulus (Tribex in particular) is apparently good stuff. That's about all I know there. You're not old enough to need it though.
muscle : whey protein and creatine. - Sounds good.
heart/veins ect.(im big on this) : coQ10 90mg / 1500mg galic / 81mg asprin / 9 grams of fish oil - There is a lot of controversy about the saftey of consistent aspirin use.
sexual function : im lost here , there is so much to choose from - Tribulus (Tribex in particular) is apparently good stuff. That's about all I know there. You're not old enough to need it though.
muscle : whey protein and creatine. - Sounds good -----------------------------------------------------------------------------------------
For the source affect for want of a better word/terminology ditch the asprin and go for: l'Arginine have a read of this: http://www.arkworld.net/usa/products/adno.html allegedly it is the element that creates the beneficial properties of aspirin and without the sides. Also helps with the sexual function.
number one reccomendation for sexual function or rather fertility is zinc. BUT.......... One of the leading IVF clinics in the UK recently publsihed a report and I believe there was one on here too stating that creatine usage long term had an impact on the fertilisation process. not saying as to the validity as to the claims but you may wanna read up on that if that was your goal
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BFG
"The time for talking has passed, actions are speaking louder than words."
need some major help with my supplement stack...oh boy
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