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If you were to take one sports supplement only what would it be?

  • 11-10-2011 1:39pm
    #1
    Closed Accounts Posts: 2,189 ✭✭✭


    Mine would be a universal multi vit


«1

Comments

  • Registered Users, Registered Users 2 Posts: 7,396 ✭✭✭COH


    StartingStrength


  • Closed Accounts Posts: 1,299 ✭✭✭paulmclaughlin


    Food.


  • Closed Accounts Posts: 2,189 ✭✭✭drdeadlift


    Food.


    Jesus im well aware without it we would die,but i did mention sport supplement whey etc


  • Registered Users, Registered Users 2 Posts: 1,512 ✭✭✭BigDuffman


    Food.

    Well food is not a supplement. As a sports supplement, by its nature is supplemental to your normal food intake. Nice effort though :rolleyes:


  • Closed Accounts Posts: 1,530 ✭✭✭Duck's hoop


    I was listening to Ger McNamara on the wireless on Saturday, and he reckoned glutamine was a must have. I'd heard its efficacy was over rated but he knows his stuff I'd say.


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  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I was listening to Ger McNamara on the wireless on Saturday, and he reckoned glutamine was a must have. I'd heard its efficacy was over rated but he knows his stuff I'd say.

    Ger'd be very old school. I've no doubt he believes it works, but whether it actually does or not is a different story. But again, is it still a placebo if you convince yourself it's working!?

    Also - I wouldn't bother with a multi vit for the most part. If you're taking protein shake look at the mineral content on that. You might find you're already hitting a lot of it off.

    I'd rate protein as the number one must have.


  • Closed Accounts Posts: 2,189 ✭✭✭drdeadlift


    Hanley wrote: »
    Ger'd be very old school. I've no doubt he believes it works, but whether it actually does or not is a different story. But again, is it still a placebo if you convince yourself it's working!?

    Also - I wouldn't bother with a multi vit for the most part. If you're taking protein shake look at the mineral content on that. You might find you're already hitting a lot of it off.

    I'd rate protein as the number one must have.

    Aint much vits in my whey.


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Caffeine.


  • Registered Users, Registered Users 2 Posts: 769 ✭✭✭Da Za


    Vitamin T


  • Registered Users, Registered Users 2 Posts: 1,453 ✭✭✭jugger0


    Jack3d


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  • Closed Accounts Posts: 8,704 ✭✭✭squod


    VitC and zinc.


  • Closed Accounts Posts: 16,705 ✭✭✭✭Tigger


    creatine or zma

    i can get enough protein from meat eggs fish if i'm not allowed classify whey as food rather than a supplement

    (but if whey isn't a food then cheese isn't a food)


  • Registered Users, Registered Users 2 Posts: 2,800 ✭✭✭The Guvnor


    Whey.


  • Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Food.

    I love Optimum Nutrition 100% Grilled Chicken


  • Registered Users, Registered Users 2 Posts: 12,396 ✭✭✭✭Frank Bullitt


    Fish Oil as a supplement, Protein for sports related supplements.


  • Registered Users, Registered Users 2 Posts: 5,762 ✭✭✭jive


    Creatine IMO. I think whey is largely over rated and not necessary for most people training. Creatine allows you to do more and it is the only supplement I've used that I've actually noticed a difference.

    I think it's safe to say the vast majority of supplements are a load of horse shít. You don't need a pre workout supplement, intra workout and whatever else. Creatine works and is proven to work. Whey is good too but, unlike creatine, it's replaceable.

    If steroids count as a supplement then I guess they come out tops!


  • Registered Users, Registered Users 2 Posts: 1,874 ✭✭✭deadlybuzzman


    glucose-I tend to be running on empty leaving work. On the way to the gym I start drinking it in whey and water on the drive down, I then dont run out of go halfway through the session. The insulin spike probably does no harm either


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    COH wrote: »
    StartingStrength

    This post was entirely under appreciated.


  • Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭rubadub


    glucose-I tend to be running on empty leaving work.
    If you take a lot of it you might want to buy it from homebrew shops, they are the cheapest I have seen, usually 1.90 per kilo. Just type home brew ireland into google, they are all around the same price.


  • Registered Users, Registered Users 2 Posts: 1,874 ✭✭✭deadlybuzzman


    rubadub wrote: »
    If you take a lot of it you might want to buy it from homebrew shops, they are the cheapest I have seen, usually 1.90 per kilo. Just type home brew ireland into google, they are all around the same price.

    cheers-I found it in tescos for 1.50 for 500g not quite as cheap but Id get 2 weeks out of a bag give or take


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  • Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    jive wrote: »
    I think it's safe to say the vast majority of supplements are a load of horse shít. You don't need a pre workout supplement, intra workout and whatever else. Creatine works and is proven to work. Whey is good too but, unlike creatine, it's replaceable.
    Why is creatine not replacable? If you are suggesting that we can replace whey with meat, milk etc. Isn't that the same with ceatien and red meat.

    I'm gonna go ahead and tradmark a new diet. KOBAD
    250g Protein
    5g Creatine

    I'm on to a winner.


  • Registered Users, Registered Users 2 Posts: 738 ✭✭✭gymsoldier


    glucose-I tend to be running on empty leaving work. On the way to the gym I start drinking it in whey and water on the drive down, I then dont run out of go halfway through the session. The insulin spike probably does no harm either

    I would stick that in the food category.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Mellor wrote: »
    Why is creatine not replacable?

    Because you can't get it in isolation like you can protein.

    If you want X amount of creatine from food you'll need to contain Y amount of protein and saturated fat from meat. The spirit of his post is correct.


  • Moderators, Recreation & Hobbies Moderators Posts: 21,900 Mod ✭✭✭✭Brian?


    Hanley wrote: »
    Because you can't get it in isolation like you can protein.

    If you want X amount of creatine from food you'll need to contain Y amount of protein and saturated fat from meat. The spirit of his post is correct.

    Simple curiosity here, but do you need creatine in isolation? Does the creatine in food do the same job as the manufactured stuff?

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • Registered Users, Registered Users 2 Posts: 3,031 ✭✭✭Cravez


    Simple curiosity here, but do you need creatine in isolation? Does the creatine in food do the same job as the manufactured stuff?

    AFAIK Fish has the highest amounts of Creatine in it per 100g such as Salmon or Herring. Second would be Meat.

    With Fish (Salmon) it's roughly 0.8g to 1g of creatine per 100g's of fish.

    So you'd need to eat about 500g's of Salmon to get 5g's of Creatine. if you're a big fish eater and can handle it then it's no bother but I guess anyone else would prefer sticking to the Creatine Supplement :D

    Creatine is Creatine at the end of the day, I use Simple Monohydrate, don't want to go mad into paying huge prices for Creatine Tri Malate or whatever. I'm sure Creatine in food does the same job (if you can eat the optimal amounts that you want)


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Simple curiosity here, but do you need creatine in isolation? Does the creatine in food do the same job as the manufactured stuff?

    As far as I'm aware - ther's no difference.

    My point was, if you want to increase your creatine intake for whatever reason, the only way to do it without supplementing is by eating massively increased quanities of protein and sat fats. And that's not really viable unless you're looking to gain loads of weight. And it's bloody expensive compared to a 500g tub of mono.

    Michael's calcs outline my exact point!!


  • Closed Accounts Posts: 1,530 ✭✭✭Duck's hoop


    I'm still not clear on what exactly the advantages / benefits of creatine supplementation are. I get it makes you bigger, water etc, but could someone outline the benefits?


  • Closed Accounts Posts: 5 thimbleking


    I've been looking into L Glutamine. Anyone have any experience with it?


  • Moderators, Recreation & Hobbies Moderators Posts: 21,900 Mod ✭✭✭✭Brian?


    Hanley wrote: »
    Simple curiosity here, but do you need creatine in isolation? Does the creatine in food do the same job as the manufactured stuff?

    As far as I'm aware - ther's no difference.

    My point was, if you want to increase your creatine intake for whatever reason, the only way to do it without supplementing is by eating massively increased quanities of protein and sat fats. And that's not really viable unless you're looking to gain loads of weight. And it's bloody expensive compared to a 500g tub of mono.

    Michael's calcs outline my exact point!!

    Point taken. Just curiosity as I said.

    I don't hate the idea of eating 500g of salmon though. :)

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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  • Closed Accounts Posts: 732 ✭✭✭Kadongy


    I'm still not clear on what exactly the advantages / benefits of creatine supplementation are. I get it makes you bigger, water etc, but could someone outline the benefits?
    It makes you wake up every few hours to pee. That means you'll be in a bad mood the next day and will have more RAGE to channel into your workout.

    *If you wake up the whole time needin gto urinate it means you are taking too much of it, even if the same or less than the recommended amount on the tub.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Kadongy wrote: »
    *If you wake up the whole time needin gto urinate it means you are taking too much of it, even if the same or less than the recommended amount on the tub.


    or you might need to see a doctor about your prostate.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I'm still not clear on what exactly the advantages / benefits of creatine supplementation are. I get it makes you bigger, water etc, but could someone outline the benefits?

    ATP > energy + ADP > creatine phospate + ADP > ATP > energy + ADP etc etc…

    ATP is what causes your muscles to contract, breaking the bonds creates ADP, your body can’t use that for energy. Creatine bonds with phosphate in your body and donates it’s phosphate ion back to ADP to regenerate ATP and allow the process to repeat.

    Effectively, it allows ATP to resynthesise faster thus providing more energy. The effect is pretty marginal tho. Like 1 or 2 reps on a 10-12 rep set, or maybe 2.5-5kg on a lift, at the extreme end of things.

    Think of it like this - it allows you to train longer and harder, thus creating a greater adaptive response. In itself, it does very little.

    The water effect is temporary. And there’s no real disadvantages provided you’re not taking stupid amounts or have some form of pre-existing kidney condition.


  • Closed Accounts Posts: 1,530 ✭✭✭Duck's hoop


    Nice one, clears it up pretty good.


  • Registered Users, Registered Users 2 Posts: 1,571 ✭✭✭Red_Wake


    Fish Oil.

    Not just for athletes, everyone should be taking it.

    Not enough fish in the modern diet.


  • Registered Users, Registered Users 2 Posts: 5,933 ✭✭✭Logical Fallacy


    I always found the most noticeable difference in my training came from a decent post-workout shake. Something with a good blend of amino acids, carbs and creatine/glutamine and i was sorted.


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  • Banned (with Prison Access) Posts: 2,917 ✭✭✭Barry.Oglesby


    Red_Wake wrote: »

    Not enough fish in the modern diet.

    Whut?

    Was there enough in any previous diet?


  • Registered Users, Registered Users 2 Posts: 5,762 ✭✭✭jive


    Mellor wrote: »
    Why is creatine not replacable? If you are suggesting that we can replace whey with meat, milk etc. Isn't that the same with ceatien and red meat.

    This has been discussed already but I'm only after seeing it now. I know creatine is present in foods but to achieve the amount necessary for a noticeable difference would be both expensive and require copious amounts of eating of particular foods which over time would probably be dangerous.

    I'm saying whey is replaceable because a lot of people are already getting enough protein. I don't see why for any reason someone <200lbs would find it difficult hitting their recommended protein consumption for the day through food alone. For simplicity whey is a good supplement but it is easily replaced.

    Creatine is simple but effective. It's not a miracle supplement either (there are none, with the exception of steroids perhaps) but it's cheap and probably worth taking. IMO people have more to worry about than which supplements to take - optimise your training and get consistent with both diet and training. Once you've done that then you can 'worry' about supplements for that little bit extra (with emphasis on little).


  • Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    Ah I knew what you meant really, was mostly tongue in check.

    KOBAD = Kilo of Beef a Day
    Wouldn't fancy it myself, but I think somebody did it before in the off topic thread.


  • Registered Users, Registered Users 2 Posts: 769 ✭✭✭Da Za


    Kadongy wrote: »
    It makes you wake up every few hours to pee. That means you'll be in a bad mood the next day and will have more RAGE to channel into your workout.

    *If you wake up the whole time needin gto urinate it means you are taking too much of it, even if the same or less than the recommended amount on the tub.

    LO'fu*kin'L


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Hanley wrote: »
    ATP > energy + ADP > creatine phospate + ADP > ATP > energy + ADP etc etc…

    ATP is what causes your muscles to contract, breaking the bonds creates ADP, your body can’t use that for energy. Creatine bonds with phosphate in your body and donates it’s phosphate ion back to ADP to regenerate ATP and allow the process to repeat.

    one or two things here to expand upon
    • ATP is what allows your muscles to contract. the causative effect itself is neural.
    • There is generally one bond broken for ATP to become ADP.
    • ATP becomes ADP + Pi (inorganic phosphate)
    • Think of ATP as being the currency your muscles spend to contract. There is about 50g of ATP in an everage person at any one given time. It takes a while for the ADP + Pi to reform ATP.
    • By supplementing with creatine, full name creatine phosphate, you are providing more Pi (inorganic phosphate) which can collide with the ADP to reform ATP meaning your muscles can contract again after the neural refractory period (typically 1/10 of a second)
    Hanley wrote: »

    Effectively, it allows ATP to resynthesise faster thus providing more energy. The effect is pretty marginal tho. Like 1 or 2 reps on a 10-12 rep set, or maybe 2.5-5kg on a lift, at the extreme end of things.


    Think of it like this - it allows you to train longer and harder, thus creating a greater adaptive response. In itself, it does very little.


    The water effect is temporary. And there’s no real disadvantages provided you’re not taking stupid amounts or have some form of pre-existing kidney condition.

    This is all very well put. +1


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  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    ...you missed the part where I was responding to his request for a quick and dirty explanation and not busting out my CSCS text book so? :)


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Hanley wrote: »
    ...you missed the part where I was responding to his request for a quick and dirty explanation and not busting out my CSCS text book so? :)


    yes, I did miss that.
    I saw one or two things in your post that my inner biochemist (who doesnt need to open the CSCS book btw) saw and needed to clarify.

    I cant help being a nerd on things like this. ;-)


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    yes, I did miss that.
    I saw one or two things in your post that my inner biochemist (who doesnt need to open the CSCS book btw) saw and needed to clarify.

    I cant help being a nerd on things like this. ;-)

    I'd sure hope that after what.... 4 years (?) of studying it ya wouldn't need a book for it!


  • Registered Users, Registered Users 2 Posts: 7,396 ✭✭✭COH


    Hanley wrote: »
    I'd sure hope that after what.... 4 years (?) of studying it ya wouldn't need a book for it!

    You know you're doing something right when you pass the Henners Ultimate Elite Creatine Exam Guide to Creatine

    A bit more detail next time and you'll score higher.


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    COH wrote: »

    You know you're doing something right when you pass the Henners Ultimate Elite Creatine Exam Guide to Creatine
    .

    Ah yeah, solid B grade.


  • Registered Users, Registered Users 2 Posts: 5,933 ✭✭✭Logical Fallacy


    Whut?

    Was there enough in any previous diet?

    Well it is thought at one point that early humans were eating enough fish to kickstart a major growth spurt of the brain.

    It's a contested theory though.


  • Banned (with Prison Access) Posts: 2,917 ✭✭✭Barry.Oglesby


    Well it is thought at one point that early humans were eating enough fish to kickstart a major growth spurt of the brain.

    It's a contested theory though.

    That's meat generally. I don't think we need the kickstart anymore.

    I think it's sort of funny that in the last 150 years we've got taller, more muscular, more intelligent generally (though it's difficult to tell), have increased our life expectancy close to 100%, have less disease and are more resistant to infection, yet we still need more of X or Y supplement.

    The paleo/ancient man argument is preposterous at the best of times. Argue away with current evidence by all means but the idea that some prehistoric savage should be my nutritional model is a joke.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    That's meat generally. I don't think we need the kickstart anymore.

    I think it's sort of funny that in the last 150 years we've got taller, more muscular, more intelligent generally (though it's difficult to tell), have increased our life expectancy close to 100%, have less disease and are more resistant to infection, yet we still need more of X or Y supplement.

    The paleo/ancient man argument is preposterous at the best of times. Argue away with current evidence by all means but the idea that some prehistoric savage should be my nutritional model is a joke.

    The average age was only so low cos most of their kids died and didn't make it to old age.


  • Moderators, Recreation & Hobbies Moderators Posts: 21,900 Mod ✭✭✭✭Brian?


    Hanley wrote: »
    The average age was only so low cos most of their kids died and didn't make it to old age.

    That actually rings a bell. I seem to remember reading recently that even though infant mortality was quite high, once a person made it past the infant years then life expectancy was actually reasonable good. It's also a myth that prehistoric man was smaller than modern man.

    Make of this what you will:

    http://www.reuters.com/article/2009/10/14/us-athletics-manthropology-interview-idUSTRE59D0BR20091014

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    That actually rings a bell. I seem to remember reading recently that even though infant mortality was quite high, once a person made it past the infant years then life expectancy was actually reasonable good. It's also a myth that prehistoric man was smaller than modern man.

    Make of this what you will:

    http://www.reuters.com/article/2009/10/14/us-athletics-manthropology-interview-idUSTRE59D0BR20091014

    Yah... I was kind of saying it tongue in cheek, but that is how the "facts" are presented alright.

    I dunno. People freak out way too much over this sh*t. Eat real food, lift stuff, move fast and move slow. Anything else is just a d*ck swinging contest about who can sound more science-y.


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