Supplements

Paddywiggum · 09-07-2013 11:17am

hatrickpatrick wrote: »

Here's a question: Are Nitric Oxide boosting (arginine) supplements cumulative or immediate in action? In other words, for say Animal Pump, should I be taking it even on off days, like creatine, so my body builds up a supply? Or is it purely something which is absorbed and used immediately following taking it?

no they are not cumulative like creatine.

most of these products will tell you to take them everyday, they are vasodilators which gives you that 'pump'. but you will only get a slight vasodilation on your off days in comparison to training days, as blood flow through the muscle on training days will be much more.

personally i only take them on training days. 1. is to keep cost down. 2. is to see a flatter physique on rest days without supps to assess progress.

xgtdec · 09-07-2013 11:33am

hatrickpatrick wrote: »

Here's a question: Are Nitric Oxide boosting (arginine) supplements cumulative or immediate in action? In other words, for say Animal Pump, should I be taking it even on off days, like creatine, so my body builds up a supply? Or is it purely something which is absorbed and used immediately following taking it?

As above its a cumulative effect.....i did a big tub of nitrix once...to my memory its 3 pills 3 times a day, After about a week and a half the pumps were incredible.....but alas the arginine got to me and i ended up just feeling ill after working out!

ancapailldorcha · 10-07-2013 12:18pm

I've starting lifting weights a few weeks ago and was wondering what people thought of creatine. My flatmate who's a bit of a bodybuilder recommended I get some. I got some with my Impact Whey from myprotein but for some reason, it's only dawned on me to ask here now.
I've tried googling it but there's talk of loading phases and cycling and whatnot. Thought it best to ask here first. Thanks!

A_Sober_Paddy · 10-07-2013 12:38pm

ancapailldorcha wrote: »

I've starting lifting weights a few weeks ago and was wondering what people thought of creatine. My flatmate who's a bit of a bodybuilder recommended I get some. I got some with my Impact Whey from myprotein but for some reason, it's only dawned on me to ask here now.
I've tried googling it but there's talk of loading phases and cycling and whatnot. Thought it best to ask here first. Thanks!

5g a day, will work very well for recovery and progression. When I get home, I'll post up the name of a study with show's creatine taking every day at 5g's is very good

ancapailldorcha · 10-07-2013 1:02pm

Thanks Paddy. I think the bag says 5g 1-2 times a day. Might try the one and see how it goes. Would it better pre or post workout?
Sounds silly, but would it be ok to dissolve in a protein shake made with milk?

Thanks again!

Paddywiggum · 10-07-2013 1:15pm

ancapailldorcha wrote: »

Thanks Paddy. I think the bag says 5g 1-2 times a day. Might try the one and see how it goes. Would it better pre or post workout?
Sounds silly, but would it be ok to dissolve in a protein shake made with milk?

Thanks again!

you can take the dose after workout or half before, half after.

dissolve it in a glass of warm water if possible. the more of it that you can dissolve in water the more uptake when your body digests it, and warm water makes it easier. add 100ml boiling water to 400ml cold water, stir, add 5g, stir till dissolved.

ancapailldorcha · 10-07-2013 4:01pm

Paddywiggum wrote: »

you can take the dose after workout or half before, half after.

dissolve it in a glass of warm water if possible. the more of it that you can dissolve in water the more uptake when your body digests it, and warm water makes it easier. add 100ml boiling water to 400ml cold water, stir, add 5g, stir till dissolved.

I'm guessing from your post that you would only take it on a workout day, ie once per workout. Sorry if that sounds basic.

Paddywiggum · 10-07-2013 6:05pm

ancapailldorcha wrote: »

I'm guessing from your post that you would only take it on a workout day, ie once per workout. Sorry if that sounds basic.

no you should take it everyday for 8 weeks. then cycle off it for 2 - 4 weeks.
you want to build up the concentration/saturation of it in your muscles. that is why you hear of 'loading' in the first week i.e. 20g per day for 5 days. but just taking the 5g per days will have the same effect in the long run.

when i'm not training i take it at the same time of day as i would on a training day just for routine

dahat · 10-07-2013 7:01pm

On Creatine,regarding weight gain,does it continue to put kg's on throughout use?Been using it 2.5 weeks at 5g daily and have seen 2kg's go and was wondering is there a point it stops putting kg's on?

Or is there an alternative to it that won't put too many kg's on?

dor843088 · 10-07-2013 7:02pm

Paddywiggum wrote: »

no you should take it everyday for 8 weeks. then cycle off it for 2 - 4 weeks.
you want to build up the concentration/saturation of it in your muscles. that is why you hear of 'loading' in the first week i.e. 20g per day for 5 days. but just taking the 5g per days will have the same effect in the long run.

when i'm not training i take it at the same time of day as i would on a training day just for routine

You dont cycle creatine lol just take 5g per day anytime of day 365 to get the full benefit

dor843088 · 10-07-2013 7:05pm

dahat wrote: »

On Creatine,regarding weight gain,does it continue to put kg's on throughout use?Been using it 2.5 weeks at 5g daily and have seen 2kg's go and was wondering is there a point it stops putting kg's on?

Or is there an alternative to it that won't put too many kg's on?

Weight gain will be water but good weight as it will be intramuscular . It wont continue either .

dahat · 10-07-2013 7:13pm

dor843088 wrote: »

Weight gain will be water but good weight as it will be intramuscular . It wont continue either .

Thanks,at 94kg's i didn't want too much extra going on,hopefully it will steady out at 97kg's then i can get it back down a bit..

ancapailldorcha · 10-07-2013 7:49pm

Cheers lads, that's really helpful.

Paddywiggum · 11-07-2013 1:23pm

dor843088 wrote: »

You dont cycle creatine lol just take 5g per day anytime of day 365 to get the full benefit

once creatine stores in muscle are full they can remain full for up to 4 weeks. that is why when i look at my myprotein creatine it suggests 8weeks on 1week off.

i advised 2- 4 weeks off to allow levels to return to natural. Although creatine is the most studied supplement, long term studies are few and far between.

as we see with the omega3 study in the news today, we may not be as smart as we think.

enjoy your 'lol' though, bro.

Blacktie. · 11-07-2013 1:32pm

Paddywiggum wrote: »

once creatine stores in muscle are full they can remain full for up to 4 weeks. that is why when i look at my myprotein creatine it suggests 8weeks on 1week off.

i advised 2- 4 weeks off to allow levels to return to natural. Although creatine is the most studied supplement, long term studies are few and far between.

as we see with the omega3 study in the news today, we may not be as smart as we think.

enjoy your 'lol' though, bro.

Yeah everyone know the news is real reliable for health related issues...

Why would you want levels to return to "normal" anyway? Why not keep them maintained at 100%?

Paddywiggum · 11-07-2013 1:40pm

Blacktie. wrote: »

The news article in the daily mail you mean?

Why would you want levels to return to "normal" anyway? Why not keep them maintained at 100%?

is that what you read?

im talking about the study by Ohio State which backs up findings from a similar study in 2011. not conclusive and i won't forgo my daily tin of sardines, but it made me stop and think.

our bodies produce creatine to a certain level. we are altering that level by taking creatine. without conclusive long term studies on having max creatine stores, cycling is the safest method.

Blacktie. · 11-07-2013 1:45pm

Paddywiggum wrote: »

is that what you read?

im talking about the study by Ohio State which backs up findings from a similar study in 2011. not conclusive and i won't forgo my daily tin of sardines, but it made me stop and think.

our bodies produce creatine to a certain level. we are altering that level by taking creatine. without conclusive long term studies on having max creatine stores, cycling is the safest method.

I need to look into the study more but honestly everything is bad for you according to the news. I eat a lot of red meat and eggs. Cancer waiting to happen according to the news! Always be wary of sensationalism.

Yes and we take creatine in through meat sources. Does that mean I should cut back on my meat consumption so my creatine levels can settle back to "normal" levels? Just because something is created in your body doesn't mean it has to be cycled.

Paddywiggum · 11-07-2013 1:57pm

Blacktie. wrote: »

I need to look into the study more but honestly everything is bad for you according to the news. I eat a lot of red meat and eggs. Cancer waiting to happen according to the news! Always be wary of sensationalism.

Yes and we take creatine in through meat sources. Does that mean I should cut back on my meat consumption so my creatine levels can settle back to "normal" levels? Just because something is created in your body doesn't mean it has to be cycled.

whenever i see a study referenced in the news i try search for the study itself for clarity. Ohio State seems to have done a lot of studies on omega3, so its worth taking note.

there is a huge difference between slightly raising creatine levels eating meat, and keeping them at max levels through supplementation. generally it is said that red meat has 1g creatine per lb. quite a difference to ingesting 5g per day.

Blacktie. · 11-07-2013 2:05pm

Paddywiggum wrote: »

whenever i see a study referenced in the news i try search for the study itself for clarity. Ohio State seems to have done a lot of studies on omega3, so its worth taking note.

there is a huge difference between slightly raising creatine levels eating meat, and keeping them at max levels through supplementation. generally it is said that red meat has 1g creatine per lb. quite a difference to ingesting 5g per day.

I can't see any negatives of having elevated creatine levels even if it is by means of supplements. It's probably the most studied supplement in the world and is regarded safe and beneficial by the vast majority of people who have looked into it.

JJayoo · 11-07-2013 2:08pm

Would intense exercise not deplete the bodies store of creatine? thus cycling the amount of creatine in the body on a daily basis, if a person was exercising daily?

stuchyg · 11-07-2013 2:10pm

Does anyone else experience v slight nausea when taking creatine.

Paddywiggum · 11-07-2013 2:15pm

JJayoo wrote: »

Would intense exercise not deplete the bodies store of creatine? thus cycling the amount of creatine in the body on a daily basis, if a person was exercising daily?

yes it does, but id say most people would have at least 2 rest days from intensive exercise per week, and taking creatine on rest days would compensate somewhat.

Blacktie. · 11-07-2013 2:20pm

Paddywiggum wrote: »

yes it does, but id say most people would have at least 2 rest days from intensive exercise per week, and taking creatine on rest days would compensate somewhat.

Would most people not just have 1 days of rest? I assumed that was the general trend for people into fitness. The 3 times a week deal. Anyway why take it on rest days when its plummeted? Surely taking it workout days makes more sense to maintain a stable level after they take a hit... Though I still maintain keep levels high without cycling is best.

Dermighty · 11-07-2013 2:26pm

stuchyg wrote: »

Does anyone else experience v slight nausea when taking creatine.

Yeah I dd before, very frequently. I swapped brand and it got slightly better and I eventually halved the amount I was taking (from 5g to 2.5g) a day and it cleared up.

Paddywiggum · 11-07-2013 2:29pm

Blacktie. wrote: »

Would most people not just have 1 days of rest? I assumed that was the general trend for people into fitness. The 3 times a week deal. Anyway why take it on rest days when its plummeted? Surely taking it workout days makes more sense to maintain a stable level after they take a hit... Though I still maintain keep levels high without cycling is best.

some confusion here.... 2 rest days per week, a 3 or 4 day split. personally its 5 straight mon to fri, resting sat & sun.

if training intensively creatine should be taken every day (during cycle or not), rest days are perfect time to top up before next workout.

Blacktie. · 11-07-2013 2:34pm

Paddywiggum wrote: »

some confusion here.... 2 rest days per week, a 3 or 4 day split. personally its 5 straight mon to fri, resting sat & sun.

if training intensively creatine should be taken every day (during cycle or not), rest days are perfect time to top up before next workout.

Ah ok I get you.

But why only take it everyday if doing intense work? Intense work will deplete it more alright but essentially by taking it everyday you'll be topping up to 100%. If say you have 80% levels from non intensive exercise and you take the same amount it's not like you store more than 100%. You're body will just remove the part that's left over.

john_cappa · 11-07-2013 3:52pm

Creatine=something that people over complicate.

Take 3-6 grams ish per day. Everyday (if u miss a day it's no prob). Take it any time. Mixed with anything.

Simples.

Paddywiggum · 11-07-2013 6:15pm

john_cappa wrote: »

Creatine=something that people over complicate.

Take 3-6 grams ish per day. Everyday (if u miss a day it's no prob). Take it any time. Mixed with anything.

Simples.

If it's a leap year would you take it on 366th day or cycle off?

rolexeagle1 · 12-07-2013 11:19am

anyone know somewhere I can purchase Flaxseed oil in Bulk?

Zombienosh · 12-07-2013 11:47am

most I've seen is 250ml jars, best off bulk buying seeds. They're tasty. Good fibre and lignans and ALA's.

JJayoo · 12-07-2013 12:19pm

Zombienosh wrote: »

most I've seen is 250ml jars, best off bulk buying seeds. They're tasty. Good fibre and lignans and ALA's.

If you are buying flax seed try and find milled/crushed flax seed or else give the flax seed a quick blend. The human body isn't very efficient at breaking down the outer layer so you will just poop it out.

Zombienosh · 12-07-2013 1:29pm

I've noticed also bulkpowders and the protein works sell flax powders.

KTRIC · 12-07-2013 1:48pm

Zombienosh wrote: »

I've noticed also bulkpowders and the protein works sell flax powders.

I got it cheaper in Holland & Barrett

Zombienosh · 12-07-2013 1:54pm

KTRIC wrote: »

I got it cheaper in Holland & Barrett

That sentence has probably never been said before.

Oisinjm · 12-07-2013 1:54pm

KTRIC wrote: »

I got it cheaper in Holland & Barrett

:eek:

First time in history anyone's ever said that

ColmH81 · 14-07-2013 4:08pm

Folks, I'm looking for a good recovery drink.. I'm in the gym 3-5 times a week doing weights and doing pre-season cardio twice a week.. I use BSN No-Xplode a pre gym workout and USN Protein after the gym...

xgtdec · 14-07-2013 4:52pm

ColmH81 wrote: »

Folks, I'm looking for a good recovery drink.. I'm in the gym 3-5 times a week doing weights and doing pre-season cardio twice a week.. I use BSN No-Xplode a pre gym workout and USN Protein after the gym...

Just eat a banana with your protein shake and you should be good!!

Rubber_Soul · 14-07-2013 5:21pm

Has anyone here any experience with Bacopa Monnieri? Or any other nootropics?

ColmH81 · 14-07-2013 7:35pm

xgtdec wrote: »

Just eat a banana with your protein shake and you should be good!!

Legend.. Ta..

DM_7 · 14-07-2013 11:36pm

Elverys are still doing the buy one get Half Price online on protein deal.

They have the 10lb ON bags at 96euro. So its 156 for 10 lbs.

Edit: OOps that 20Lbs!

The Guvnor · 15-07-2013 8:26am

DM would that not be 20lbs for the €156?
That is in all fairness a cracking deal at least I think it for ON?
Just did a re-work it would be €144 for 20lbs.

Pretty much cost price or even a bit less imo!

ancapailldorcha · 15-07-2013 11:41am

Guys, would there be any benefit to using creatine if you're doing sets of 8-12? Someone at work mentioned you need to be doing sets of 4-6 with very heavy weights to get any benefit from it. I know I've already asked quite a few questions so I hope ye don't mind.

Zombienosh · 15-07-2013 11:58am

You're really overthinking creatine.

Dermighty · 15-07-2013 12:11pm

Zombienosh wrote: »

You're really overthinking creatine.

I agree. Just focus on getting stronger and getting enough protein and you'll be grand.

As an aside: I've been using coconut oil for about a year, recently I decided to splash out and buy a higher quality brand, about 13 euro for a 450g jar instead of the usual 3.50 for a 350g jar I usually got, with the more expensive one being virgin coconut oil as opposed to just plain coconut oil which I had been buying previously.

So I was taking a teaspoon in the mornings with my coffee (separate, also blended tp try both. The problem is it gives me really bad stomach cramps nearly immediately after eating it and now the smell makes me want to puke. My girlfriend starting cooking with it recently as she likes the taste and is pretty health conscious too but I just can't stomach the smell or the taste. Is this just my bad luck or is there something I'm doing wrong?

The Guvnor · 15-07-2013 12:26pm

Zombienosh wrote: »

You're really overthinking creatine.

I remember a chap saying to me about an oxygen product will only use it on my 280kg sets - response was - it only works above 300kg. LoL

Creatine is a staple - affordable but nothing miraculous imo.

ancapailldorcha · 15-07-2013 1:20pm

Zombienosh wrote: »

You're really overthinking creatine.

I tend to overthink things. Good for interviews, not so much for everyday stuff.

Gummy Panda · 15-07-2013 2:49pm

ancapailldorcha wrote: »

I tend to overthink things. Good for interviews, not so much for everyday stuff.

Maybe this will help - Supplements part 1 / Supplements part 2

Remember the easiest way to sell supplements is to make the application of them seem really complicated.

DM_7 · 15-07-2013 8:33pm

The Guvnor wrote: »

DM would that not be 20lbs for the €156?
That is in all fairness a cracking deal at least I think it for ON?
Just did a re-work it would be €144 for 20lbs.
Pretty much cost price or even a bit less imo!

Yes, its meant to be 20lbs.

Just checked again, it is coming up at 156 for two bags.

They have a 20 percent discount from normal price of 120 for elverys to make the 96. Whatever way the discount is set - it looks like they are costing it as 50 percent of a full price bag so the second bag is coming out as 60 euro.

96 plus 60 is the 156. Still a good price for ON.

stuchyg · 15-07-2013 9:20pm

quick tip for anyone taking creatine who get a dose of nausea like myself. A 1/4 teaspoon of sugar in with your mix of water will do the trick

johnsds · 15-07-2013 9:39pm

Anybody know if Xedracut is better than Clenburexin?

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