Post by DanZy on Nov 1, 2012 14:13:46 GMT -5
This is a review at supplements which I deem to be worthwhile using. I'll also review other supps that I believe to be useless and a waste of your money.
Supplements are there to support your diet and workout, don't rely too heavily on them. If anyone wants me to add to it, just let me know and I'll take a look at what you suggest.
Proteins/amino acids:
Whey: Tasty, cheap, convenient, healthy. Whey will simply help you reach your daily protein requirements, it's not going to cause you to gain massive amounts etc. It's high in BCAAs which support muscle recovery. It's been linked to several additional health benefits and is often used to support the sick etc. Buy either concentrate, isolate or a blend; avoid hydrolyzed whey as it's expensive and actually inferior. Definitely worthwhile, not essential.
Casein: A slower digesting protein. Bio-availability isn't as high as whey but it's still decent. Due to it's slow digesting nature it's useful during cutting periods as you feel fuller for longer. Also just there to help you reach your daily protein needs and won't cause significant gains. Worthwhile every now and then.
Soy: Don't use it. It's shit. Poor bio-availability and contains estrogen-like compounds. There's better alternatives for vegans/vegetarians not wanting to use whey.
Pea and rice proteins: Your best choice if you're a vegan. Mixing the two is best as neither is a whole protein by itself. I'm not very familiar with either product, however, I've read good things about them.
BCAAs: Useful during periods of intermittent fasting to raise amino acid levels without breaking the fast. Will assist recovery but like protein it won't cause gains. Worthwhile for fasted training but very expensive.
Creatine and creatine related products:
Monohydrate: The original and best. Great muscle gains, faster recovery, more energy, strength increases. It does not cause bloating at all, that's a myth. High consumption can cause an upset stomach but that can easily avoided by not doing a loading phase. Best when taken with a meal postworkout. Don't premix it as it's unstable in water and breaksdown very quickly. Micronised is best as it mixes easily, especially in hot water. 5 grams a day are all anyone needs. Does not cause strain on the kidneys as is the myth. Very worthwhile, it's cheap and effective.
Other forms: There's several different form of creatine that have been released: ethyl ester, serum creatine, creatine citrate etc. All are hyped by supplement companies as the next big thing yet there's no evidence to support their claims. These different form tend to be stupidly costly. Not worth trying, waste of money.
Nitric Oxide Boosters and their ingredients (NO Explode etc):
Essentially these supplements are a waste of money and do not show the benefits claimed. They supposedly boost "pump" ,however, there's no direct scientific correlation to increased "pump" and muscle gains.
Arginine: Whilst science has shown the use of arginine to be related to NO levels, no positive data has been produced in terms of muscle and strength gains. However it has been shown to have a positive affect on artery health and blood flow. Therefore arginine can have positive health affects (more valid for older people 40+ years) but there is nothing to prove that it's useful for muscle gains.
I intend to follow this up with a comprehensive workout and diet thread, I've just had this lying around for some time now.
Supplements are there to support your diet and workout, don't rely too heavily on them. If anyone wants me to add to it, just let me know and I'll take a look at what you suggest.
Proteins/amino acids:
Whey: Tasty, cheap, convenient, healthy. Whey will simply help you reach your daily protein requirements, it's not going to cause you to gain massive amounts etc. It's high in BCAAs which support muscle recovery. It's been linked to several additional health benefits and is often used to support the sick etc. Buy either concentrate, isolate or a blend; avoid hydrolyzed whey as it's expensive and actually inferior. Definitely worthwhile, not essential.
Casein: A slower digesting protein. Bio-availability isn't as high as whey but it's still decent. Due to it's slow digesting nature it's useful during cutting periods as you feel fuller for longer. Also just there to help you reach your daily protein needs and won't cause significant gains. Worthwhile every now and then.
Soy: Don't use it. It's shit. Poor bio-availability and contains estrogen-like compounds. There's better alternatives for vegans/vegetarians not wanting to use whey.
Pea and rice proteins: Your best choice if you're a vegan. Mixing the two is best as neither is a whole protein by itself. I'm not very familiar with either product, however, I've read good things about them.
BCAAs: Useful during periods of intermittent fasting to raise amino acid levels without breaking the fast. Will assist recovery but like protein it won't cause gains. Worthwhile for fasted training but very expensive.
Creatine and creatine related products:
Monohydrate: The original and best. Great muscle gains, faster recovery, more energy, strength increases. It does not cause bloating at all, that's a myth. High consumption can cause an upset stomach but that can easily avoided by not doing a loading phase. Best when taken with a meal postworkout. Don't premix it as it's unstable in water and breaksdown very quickly. Micronised is best as it mixes easily, especially in hot water. 5 grams a day are all anyone needs. Does not cause strain on the kidneys as is the myth. Very worthwhile, it's cheap and effective.
Other forms: There's several different form of creatine that have been released: ethyl ester, serum creatine, creatine citrate etc. All are hyped by supplement companies as the next big thing yet there's no evidence to support their claims. These different form tend to be stupidly costly. Not worth trying, waste of money.
Nitric Oxide Boosters and their ingredients (NO Explode etc):
Essentially these supplements are a waste of money and do not show the benefits claimed. They supposedly boost "pump" ,however, there's no direct scientific correlation to increased "pump" and muscle gains.
Arginine: Whilst science has shown the use of arginine to be related to NO levels, no positive data has been produced in terms of muscle and strength gains. However it has been shown to have a positive affect on artery health and blood flow. Therefore arginine can have positive health affects (more valid for older people 40+ years) but there is nothing to prove that it's useful for muscle gains.
I intend to follow this up with a comprehensive workout and diet thread, I've just had this lying around for some time now.