How important are (non-protein) supplements?

floggg

Apologies if this is in the supplements thread, but i gathered from the feedback thread that that is now unuseable, so i'm ok to post here!

Just wondering, how important are supplements such as multivits, amino acids, omega 3, fish oils etc. Are the necessary if you have a generally healthy diet, with nuts and fish 3 - 4 times a week? Or, if you're lifting regularly and looking to add muscle, should you be taking them to top up on dietary intake, and give you that extra boost.

What exactly do amino acids and fish oils do for you?

Absolute Zero

WELL,

vitamins are always important bodybuilding or not
fish oil again is always good for joint and heart health but if your eating a lot fish then maybe you can do without , but it wouldnt kill you.
Amino acids im not to sure about the difference , they make up proteins so i cant see a difference between amino tabs and like a protein shake.

On the other hand the only real supplements people need are protein and maybe creatine, just eat good food and your set.

Khannie

Supplements are (generally) there to help you recover faster or to supplement a hole in your diet.

Training hard and eating properly is 95% of the battle IMO. People focus on supplementing way too early. Are you really training as hard as you can? Are you really eating as well as you can? Probably not.

unreggd

Thats the thing, most supplements are there to aid recovery, but some people think they're magic pills that boost lean mass or shred fat

That will come from your training and diet, the supplements just help you get more out of your workouts

But as was said above, they shouldnt be necessary right from the start

floggg

You're right Khannie, i'm not training as hard as i can (actually, for next two weeks i'm not training at all due to injury:mad:!) or eating as well as i could.

Not necessarily planning on starting taking any supplements in particular, just trying to educate myself.

Personally, i've always been of the opinion if you need more fish oils, eat a fish, if you need vitamin c, eat an orange (although i don't eat enough of either). But i'm smart enough to know i don't know it all!

Khannie

I know you singled out non-protein supplements, but I have to say that I have found supplementing with whey to be both cost effective and hugely beneficial. The amount of protein you need in your diet when you're exercising a lot becomes a pain in the hole and a pain in the wallet if you're not using whey IMO.

edit: Those questions were more general btw (if that makes sense)....not specifically aimed at you.

Once you plateau, supplements I think are worth looking at (note, they may be useless, I just think they're worth looking at):
fish oils
creatine
zma
bcaa's
glutamine
multivitamin

floggg

Khannie wrote: »

I know you singled out non-protein supplements, but I have to say that I have found supplementing with whey to be both cost effective and hugely beneficial. The amount of protein you need in your diet when you're exercising a lot becomes a pain in the hole and a pain in the wallet if you're not using whey IMO.

edit: Those questions were more general btw (if that makes sense)....not specifically aimed at you.

Once you plateau, supplements I think are worth looking at (note, they may be useless, I just think they're worth looking at):
fish oils
creatine
zma
bcaa's
glutamine
multivitamin

Am already on protein shakes for the last while - i agree, i can be very hard to cram in enough protein without them at times (both finanically and timewise). Having been trying to up the protein intake recently, so has been very useful.

Its the others i don't know much about. I have a fair idea about creatine, don't feel its something i want or need at the moment. I don't think its necessary or justified at this time. I'm not at the max effort point with my work outs, and feel there is better tweaks to be made.

BossArky

Khannie wrote: »

glutamine

+1

I have found glutamine aids recovery / prevents excess soreness following heavy days.

floggg

http://en.wikipedia.org/wiki/Glutamine

Seems to be a wonder supplement alright! Although it doesn't really explain what exactly it does to aid muscle growth/repair.

Hugh Mongus

floggg wrote: »

Although it doesn't really explain what exactly it does to aid muscle growth/repair.

This article should sort you out.

http://www.bodybuilding.com/fun/inmag6.htm

Personally, I find glutamine helps a great deal to reduce DOMs.

floggg

Hugh Mongus wrote: »

This article should sort you out.

http://www.bodybuilding.com/fun/inmag6.htm

Personally, I find glutamine helps a great deal to reduce DOMs.

Ok - i think i might be sold on this. Its almost sounds too good to be true! Are there any downsides (alleged or real)?

Where's best place to get it in Dublin CC?

Hugh Mongus

floggg wrote: »

Are there any downsides (alleged or real)?

No downsides as far as I'm aware but I'm sure if you trawl the internet long enough you'll find some scaremongering somewhere All I can say is that I've put 20g in a shake postworkout for the past four years and I haven't had any problems yet.

floggg wrote: »

Where's best place to get it in Dublin CC?

Cant help you there I'm afraid. I got a load of tubs from the States for little or nothing before the crackdown. Glutamine in the shops is really pricey iirc. You're much better off ordering online if at all possible.

Khannie

I get my glutamine here or from bulkpowders.co.uk.

floggg

I presume that there is no difference between the powder and the tablets? Holland and Barrett presumably have some tablets?

Khannie

I've no idea tbh. The powder is grand. More or less taste free.

transylman

Creatine definitely does help. My bench, along with a number of other exercises, was stuck for months. Tried creatine and after around 10 days I experienced jumps in everything. Been taking it for a few weeks now and my rate of improvement is still better than what it was before. Not sure what will happen when I stop taking it though.