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- March 13, 2009 at 4:54 am #23492bennyryan1996Guest
Im looking into some information on the range of supplements that can help improve sporting performance and the various recommendations for their intake amounts and frequency etc.
So far I’ve put together the following notes:
Amount: ~0.7g per kilogram of body weight, taken over two servings over a day, preferably pre and post work out.
Notes: Best to take in combination with carbohydrate with a carbohydrate to protein ratio of ~2:1. Type of protein (whey or casein) usually has a minimal effect. (as recommended by AIS)
Branch Chain Amino Acids
Amount: ~0.2-0.44g per kg of lean body weight, taken over two servings over a day, preferably pre and post work out
AIS Product of choice and Recommendations:
Pure Creatine Monohydrate: 0.3g per kg of body weight per day during loading. 0.03g per kg of body weight during maintenance period.
Frequency: Amounts taken over two servings a day, prefereably pre and post work out.
Notes: Co-ingest with Carbohydrates (50-100g).
AIS Product of choice and Recommendations:
Pure Beta Alinine: 65mg per kg of body weight in three divided doses over day.
Notes: Co-ingest with Carbs.
Suggestions of ~5g per day of Beta Alinine being more optimal (http://www.bodybuilding.com/fun/beta_alanine.htm).
This is only the information I have gathered so far. Any thoughts? Does anyone have any contrasting beliefs? Additional information about the supplements listed? Or any knowledge about other usefull supplements?
Ben.March 13, 2009 at 10:53 am #25098fergusGuest
Supplementation is effective when done correctly.
In most cases though overrated IMO – because it’s often prioritised over and supplementing poor dietary habits initially.
However that list is quite good.
I would keep it simple, remove the BCAA’s and Creatine and just add Fish Oil
After that add specifics only when needed.
Creatine is usually included in most PWO powders anyway and I’m not a big believer in it for S&C purposes. (Though there are many other areas it’s very useful for.)
BA works too though.March 20, 2009 at 6:45 am #25100onspeedGuest
I am with Fergus on this one
Before you consider supplements make sure you have a good clean diet
BCAAs are a little bit over rated – a good quality protein shake post workout (or even a hot milo milk!) will give you what you need.
Despite the hype creatine and BA dont work for everyone – an estimated 20-30% of people are non responders … likely because their tanks are full and/or they assimilate both substances well for their standard diet – so dont take these blindly and waste your money- experiment to see if they work for you! Creatine has some good recovery features post workout provided its taken with enough fluid – it speeds up the shift of fluid back into cells. There is also a mental lift associated with acute creatine (goes into your brain cells for energy as well as your muscles) – next time you feel sleep deprived reach for an acute dose of 10 g creatine instead of a coffee! Make sure always though you drink lots of fluid with creatine use.
If your budget is tight instead of fish oils you can use a tablespoon of good old cod liver oil each day … and if you want or need a some extra calories a tablespoon or two of light olive oil gives good clean heart friendly calorific dense supplement at a low cost.
Remember in the supplement industry they need enough of yor money to pay for their overhyped advertisements, eye catching packaging and pretty girls and boys promoting the product (more than a few who will be taking illict pharmaceuticals to help their programme!).
One supplement worth a look at as a snack is the pro flapjack bar (CNP) – not sure if its avaialble in NZ (its UK company) – we have been looking at this with several olympic teams and its a good balanced easy to eat calorific snack … even tastes good
Your protein to carb ratio is arguable (I would lose muscle on that amount) … but the truth is that’s an individual feature rather than a bodyweight feature! Plenty of meat, fish, chicken and plenty of vegetables of all colors and you cant go wrong. Focus your dollars first on the grocery trolley … last on supplements!
Good luck and bestJune 16, 2009 at 10:38 am #25099propGuest
What about probiotics and digestive enzymes, I’ve read a little bit about them, the idea being that its not what you eat its what you digest and adsorb that matter. Can anybody shed some insight into these?
Also any opinions on these?:
Joint Capsuals( glucosamine and msm usually)
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