to supplement or not to supplement..

girvtheswerve

that is the question!! i train 3-4 times a week and i run a few miles most days. up til now my diet has been crap but ive kind of turned a corner and want to take it all seriously. my diet is pretty ok but could be a lot better. i try to eat foods with protein etc. i wonder will takin supplements at this stage help. or should i try to get as fit and toned without them and maybe use them later?

Shrimp

It depends on what your goals are? also... as for supplementing, are you just refereing to protien or others?

Diamondmaker

Guessing by his name he is into rugby and wants to gain bulk.

That right Girv?

Clive

They're called supplements for a reason. They should "supplement" a good diet.

Get that sorted first, then see where you're at.

mloc

girvtheswerve wrote:

that is the question!! i train 3-4 times a week and i run a few miles most days. up til now my diet has been crap but ive kind of turned a corner and want to take it all seriously. my diet is pretty ok but could be a lot better. i try to eat foods with protein etc. i wonder will takin supplements at this stage help. or should i try to get as fit and toned without them and maybe use them later?

I would first fix your diet. It's not as much as getting fit and toned without them, as making sure your doing everything else right and then adding them.

Read the stickies for diet advice. Taking supplements wont really help much until you get the main parts right, diet and training. As other posters have said, it's difficult to give more help without knowing your goals and what your current workouts consist of.

tribulus

They're only supplements or additions to an already good nutrition plan so I'll say no, don't "supplement" yet.

Get very consistent with your diet and training for a while (several months) and then decide if you even need to. You'd be surprised how far just eating lots of proper food will get you.

Too many people go to the gym as planned for maybe 3 weeks then pat themselves on the back and say "I think i'll get X for recovery, Y to help build muscle, etc". when their training is still crap and diet needs improving.

That's not aimed at you OP as I've no information to base it on but just be honest with yourself about your training, recovery and nutrition and don't fall into the trap of thinking taking creatine (for example) will give you an edge over players if the rest of the stuff is not up to par.

empirix

i'll say yes, if you want to bulk up and put on muscle, most definitely yes, their a must in my opinion, obviously you have to have a good diet in place too

Hanley

It's funny, but the more advanced and stronger I get, the more I question the vaule and neccisty of things like protein powders. I went thru a 6 week period preping for 2 powerlifting comps without taking ANY protein powder (I did use RAM postworkout) but I found that when I made the effort I was able to eat enough to recover sufficently. It wasn't easy, and it wasn't enjoyable but it was effective.

I jsut started with protein powder again because it's quite annoying having to find the time 2-4x a day to eat a boiled chicken breast, but as an absolute neccessity I think that if I can survive my trainng without them (and yes, I ddo realise how big headed that sounds!) then there's no reason why the majority of others can't either.

girvtheswerve

yeah my goals would be to bulk up. i see lots of friends takin maximuscle stuff and creatine and they just seem to end up fat really. i want to put on muscle but not just explode into a lump of blubber

Shrimp

ok, what are ur stats now just out of curiosity?

Height? Weight? Body Fat % if you know it? Age?

Well, protein is essential in the repair, growth and general maintenance of muscles. Strength training + nutritional supplements along with a good diet is what you need.

Nutrition is very important to hypertrophy (muscle growth), especially a diet high in protein, as protein is the main non-water constituent of muscle. There is disagreement over the necessity of artificial protein supplements (such as shakes and bars) versus maintaining a less processed diet high in lean meats such as fish or chicken. However, protein shakes are by far the more bio-available form of protein. The water form allows for fast absorption and is very benificiale as an after workout shake. From personal experiance I would definalty recommend it. Offer a quick source of protein that your body needs after the muscles have been worked. I find a two scoup (approx 24 grams of protien a scoops, depends on brand etc.) to be a great PWO shake.

Strawberry is good...

Diamondmaker

What products do people recommend for the Protein supplements here?

My diet is very good but I dont see any harm in a shake to go post work out to help. I am aproaching teh end of my trimming of spare fat ( couple weeks to go Id say) and then want to start building up in the next month or 2.

Froot

I have to say I like EAS stuff because they tend to have protein blends rather than just Whey or Soy etc. Myoplex is their main meal replacement shake. A 76g sachet has 42g of protein, 25g of carbs, BCAA's, and a skipload of taurine. It does taste very synthetic, as most shakes do but the chocolate is just about bearable for me. Their protein is just as good as their Myoplex.

I have to agree that these type of products are supplemental. Even the meal replacement shakes do not come near to eating proper food. If you get a square diet going for yourself then you would be very surprised as to how you will look and feel without any supplements.

Shrimp wrote:

Offer a quick source of protein that your body needs after the muscles have been worked. I find a two scoup (approx 24 grams of protien a scoops, depends on brand etc.) to be a great PWO shake.

Don't forget you need carbs in there too after your workout.

Shrimp

Your right, OP dont forget other things like Carbs etc.. Also try a goof multi-vitamin. I'd recommend Pharmaton, get the 60capsule bottle, better value. I used EAS and found it to be fairly nice, the chocolate is ok, but then again ur not drinking any of these shakes for flavour like you do a normal milkshake, you're drinking these purley to benefit your body. Dont forget, always mix them with water after a workout and milk any other time if you like. But water after the workout. That way you get the best out of it.

Dragan

Hanley wrote:

It wasn't easy, and it wasn't enjoyable but it was effective.

I love whey. Why? Because i'm 240 lbs and i'm gunning for 2 grams of protein a day per lb of bodyweight. I have tried to eat that from whole foods and it's just uncomfortable. I don't really consider whey a supplement.....it's just protein to me.

In my mind about 80% of people if not more supplement incorrectly and for the wrong reasons. BUT a well thought out addition in a well run and regimented diet and training program can make a noticable difference.

OP, in your case you have a long way to go with education and wholefood before looking outside any supplement other than standard protein.

girvtheswerve

sorry havent been online since.. em im about 5'10 and 13 stone. dunno about body fat ratio.i have bit of a belly but im fit enough. and i'm 24.