whey protein powder: helps recovery, and helps me get in the protein i need
tricreatine malate: monohydrate worked well for me, but this version was even better, less bloat, and the same strenght and size gains.
redkick: caffeine/ energy drink, helps kickstart me before workouts.
bcaa: i get these pretty cheap, and i think they have helped my recovery, i take them morning, pre post workout, and before bed.
vitamin c: after supplementing with 600 mg of vitamin c a day for the past six months now, i have not been sick even once.
multivitamin: everyone should make sure they get their vitamins, especially when training hard. getting every vitamin and mineral u need just through food is impossible.
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
bulkboy and weapon pretty much summed it all up
Anabolic Innovations is coming out with a unflavored powder that has the following. I have tried the beta version in a orange drink also chocolate and vanilla whey and it did not change the taste profile. It can be mixed in your favorite drink.
Micronized Creatine Monohydrate 5 grams per day
BCAAs 7 grams per day
Beta Alanine 3.2 grams per day
Joint Support 2100 mg Glucosamine Sulfate, Chondrotin Sulfate
Flexability Support 2500 mg Methylsulfonylmethane (MSM) Bromelain, CetylMyristoleate (CMO 20%), Turmeric Extract (Curcumin) Turmeric Root P.E. 95% Hyaluronic Acid
Glutamine's the biggest waste of money you can find. I, personally feel it works through a placebo effect.
The essentials for me:
Whey... (Optimum Nutrition Pro Complex or Gold Standard)
Creatine monohydrate... (Optimum Nutrition, micronized or PP)
Multi-Vitamin... (1-A-Day Men or Centrium)
BCAA's... (Optimum Nutrition)
1University of Northern Iowa, USA
2 South Dakota State University, USA
Journal of Sports Science and Medicine (2003) 2, 163-168
The purpose was to determine if glutamine supplementation would prevent a loss of lean mass in athletes during a 12-day weight reduction program. It was hypothesized that supplementation would spare lean body mass. Subjects (n=18) exercised and dieted to create a 4186kJ·day-1 energy deficit and a 8372 kJ·day-1 energy deficit on days 1-5, days 6-12, respectively. The glutamine (GLN) group (n=9) ingested 0.35 g·kg-1 body mass of glutamine while a placebo was administered to the remaining subjects. Body mass (BM), lean body mass (LBM) and fat mass (FM), were measured at days 0, 6, and 12. GLN and placebo groups both lost significant amounts of BM, LBM and FM. There were no significant differences between groups. The findings indicate little benefit for retention of lean mass with supplementation of glutamine during a short-term weight reduction program.
The Effects of 8 Weeks of Creatine Monohydrate and Glutamine Supplementation on Body Composition and Performance Measures.
Journal of Strength & Conditioning Research. 17(3):425-438, August 2003.
LEHMKUHL, MARK 1; MALONE, MOLLY 2; JUSTICE, BLAKE 2; TRONE, GREG 2; PISTILLI, E D 2; VINCI, DEBRA 2; HAFF, ERIN E. 3; KILGORE, J. LON 3; HAFF, G. GREGORY 3
Twenty-nine (17 men, 12 women) collegiate track and field athletes were randomly divided into a creatine monohydrate (CM, n = 10) group, creatine monohydrate and glutamine (CG, n = 10) group, or placebo (P, n = 9) group. The CM group received 0.3 g creatine[middle dot]kg body mass per day for 1 week, followed by 0.03 g creatine[middle dot]kg body mass per day for 7 weeks. The CG group received the same creatine dosage scheme as the CM group plus 4 g glutamine-day-1. All 3 treatment groups participated in an identical periodized strength and conditioning program during preseason training. Body composition, vertical jump, and cycle performances were tested before (T1) and after (T2) the 8-week supplementation period. Body mass and lean body mass (LBM) increased at a greater rate for the CM and CG groups, compared with the P treatment. Additionally, the CM and CG groups exhibited significantly greater improvement in initial rate of power production, compared with the placebo treatment. These results suggest CM and CG significantly increase body mass, LBM, and initial rate of power production during multiple cycle ergometer bouts.
On the basis of the current literature, it was hypothesized
that the CG treatment would result in
significantly larger anabolic signal as a result of a larger
stimulus by the cellular swelling mechanism (25-27,
64) and result in greater protein synthesis in response
to the strength and conditioning program (2). Unexpectedly,
the CG treatment group did not experience
significantly greater LBM gains, compared with the
CM treatment group.