supplements (need help)

[ryodan]

So I have a normal protein shake that I have close to twice a day (around that), but I am wondering about additional supplements.

I know that muscles need calcium in order to supply ATP to the myosin and actin, so I wonder how much is needed.

Cryotine, which helps put water weight into your muscles, and provides additional help (im wondering how?).

Another is glutamate, what the hell does this stuff do?

What i am truely wondering is what supplements really in fact do help you get stronger and bigger, and how much is needed?

-ryodan

[ryodan]

my bad this should be in the sysstia forums

[dsisive407]

Did you mean creatine and glutamine?

Here is a link for glutamine http://en.wikipedia.org/wiki/Glutamine
here is a link for creatine http://en.wikipedia.org/wiki/Creatine

[Al]

I've got to put a good word in for creatine. I've used it for 10+ years, before it was really popular over here. I know a lot of guys have tried it and experienced stomach upset or didn't feel any benefit at all. I will not train without it now. I've used enough supplements in the past to be very wary of claims and I didn't expect much from creatine when I first tried it, so there wasn't any placebo element to its effects. After the initial loading phase (about 10 days after I started) the poundages at the gym started going up BIG TIME. Some guys thought I was on gear (I'm lifetime clean). You've probably experienced good & bad days at the gym: sometimes the weight just feels "dead" and you're really struggling from the word go. At other times it's "bouncy" and you can go for rep after rep and even the last all out effort feels good. This was the effect that creatine had on me. I could push harder for longer and my strength went up accordingly. I've tried a few brands over the years, but IMHO the best way to take it is a spoonful of the powder straight in your mouth washed down with a glass of fresh juice. Creatine is popular because it works and it's affordable.

[Cookie]

What supplements you need all depends on what your diet looks like first..

[ryodan]

well i dont really have numbers for you so Id like to just give you some base information.

For instance Yesterday I ate -

breakfast - noahs bagels (blueberry with cream cheese), protein shake

lunch - samwich (turkey and avacado), Sobe drink

Dinner - 5 eggs (scrambled), toast

(workout)
protein shake.


I weigh 170 lbs now, and I am 6 feet 3 inches and 1/2. I am going for increased strength, and muscle mass, as well as endurance and balance. I take daily vitamins (including vit C, B-6, calcium/zinc, and omega 3 fish oil)

one smart cookie - what do I need to take?

[Luc13n]

How do creatine suppliments affect the liver? Do they raise enzyme levels? I read a bit in the Wiki article and was wondering. If you have elevated liver enzymes should you suppliment?

[Cookie]

well i dont really have numbers for you so Id like to just give you some base information.

For instance Yesterday I ate -

breakfast - noahs bagels (blueberry with cream cheese), protein shake

lunch - samwich (turkey and avacado), Sobe drink

Dinner - 5 eggs (scrambled), toast

(workout)
protein shake.


I weigh 170 lbs now, and I am 6 feet 3 inches and 1/2. I am going for increased strength, and muscle mass, as well as endurance and balance. I take daily vitamins (including vit C, B-6, calcium/zinc, and omega 3 fish oil)

one smart cookie - what do I need to take?

You could do with some more protein sources in there...red meats, chicken, turkey, oily fish..tuna etc..

More salads and vegetables

Nuts, seeds

Fruit & dried fruits

Good fats...butter, olive oil, fish oils..

And I think 4 meals aday for somebody your size is not going to give you enough overall daily calories..

[Cookie]

How do creatine suppliments affect the liver? Do they raise enzyme levels? I read a bit in the Wiki article and was wondering. If you have elevated liver enzymes should you suppliment?

Not 100% sure of this, might be worth bumping for our resident scientist Tak to give you some info..

I do know it can be hard on the kidneys if overused and not enough fluid taken in..