Workout supplement questions

[TheCount]

Ok enlighten me, what are macros? Total Calories? Protein?

Sorry, we should be a little more clear on that one.

Macro's just mean macro nutrients. Carbohydrates, Proteins, and Fats.

Here's the calculator: https://www.bodybuilding.com/fun/macronutrients_calculator.htm

Just plug your stats and goal in and it'll tell you how many grams of each you should have daily.

It means you'll have to start looking at the nutrition label, weighing food, etc. but there are also apps out to help with that. My favorite is My Fitness Pal (https://www.myfitnesspal.com/), you can usually just plug the things you eat into it (be it Taco Bell, Chicken Breast or Dunkin Donuts) into it and it will track it and have the nutrition info.

 

[Trouty]

You buy into BCAA's, Trouty? I've seen people carrying jugs around but I've heard mixed things about whether BCAA's are worth it.

Oh my gosh, yes. They're essential if you're bulking up, Count.

 

[Trouty]

Sorry, we should be a little more clear on that one.

Macro's just mean macro nutrients. Carbohydrates, Proteins, and Fats.

Here's the calculator: https://www.bodybuilding.com/fun/macronutrients_calculator.htm

Just plug your stats and goal in and it'll tell you how many grams of each you should have daily.

It means you'll have to start looking at the nutrition label, weighing food, etc. but there are also apps out to help with that. My favorite is My Fitness Pal (https://www.myfitnesspal.com/), you can usually just plug the things you eat into it (be it Taco Bell, Chicken Breast or Dunkin Donuts) into it and it will track it and have the nutrition info.

My Fitness Pal is amazing, brother

 

[Jenky]

You buy into BCAA's, Trouty? I've seen people carrying jugs around but I've heard mixed things about whether BCAA's are worth it.

Look up Alan Aragon - one of the most renowned fitness nutritionist in the world. He's done papers/studies on it and came to a conclusion that it's merely flavored water.

https://alanaragon.com/

 

[Trouty]

Look up Alan Aragon - one of the most renowned fitness nutritionist in the world. He's done papers/studies on it and came to a conclusion that it's merely flavored water.

https://alanaragon.com/

BCAA's also come in pill form. No flavor water.

They're essential. And my years of lifting and results, as well as my own research support these findings. Amino acids are essential for muscle reparations and growth.

You can find reports done on every supplement for and against. Doesn't make them right.

 

[Trouty]

Look up Alan Aragon - one of the most renowned fitness nutritionist in the world. He's done papers/studies on it and came to a conclusion that it's merely flavored water.

https://alanaragon.com/

Here, bubba. From a world-renowned website.

https://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

 

[Jenky]

Here, bubba. From a world-renowned website.

https://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

I respect Layne Norton but its not his expertise and yes I know he has a PHD and I do follow him. His article is in regards to cutting and using BCAAs to preserve muscle mass, not the other way around. Foods break down into amino acids. As long as you're eating right, its really not needed. You have to remember, Layne also sells products. Alan does not.
If you're in already in caloric surplus to gain muscle mass, then BCAAs are even MORE of a waste IMO.

Yes BCAAs come in pill forms, as well as unflavored powdered and flavored powdered forms.


https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9
https://blog.priceplow.com/supplement-news/bcaa-weight-loss/aragon-schoefeld

To the best of my knowledge, there are tons of white papers that support the following:

1) creatine
2) caffeine
3) beta-alanine
4) L-tyrosine

Most preworkouts, if not all, will revolve around those.

 

[Trouty]

I respect Layne Norton but its not his expertise and yes I know he has a PHD and I do follow him. His article is in regards to cutting and using BCAAs to preserve muscle mass, not the other way around. Foods break down into amino acids. As long as you're eating right, its really not needed. You have to remember, Layne also sells products. Alan does not.
If you're in already in caloric surplus to gain muscle mass, then BCAAs are even MORE of a waste IMO.

Yes BCAAs come in pill forms, as well as unflavored powdered and flavored powdered forms.


https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9
https://blog.priceplow.com/supplement-news/bcaa-weight-loss/aragon-schoefeld

To the best of my knowledge, there are tons of white papers that support the following:

1) creatine
2) caffeine
3) beta-alanine
4) L-tyrosine

Most preworkouts, if not all, will revolve around those.

Every bodybuilder I know, including myself, uses BCAA's in one way or another. Like I said, you can always find a counter argument to any supplement.

This thread wasn't made to get into beta alanine and tyrosine discussions. You don't like BCAAs, fine. But you're in the minority if you're a dedicated bodybuilder.

That articles also touches on the construct of BCAAs and how they effect muscle growth (during recoup). I can spam this thread with countless articles stating such. I chose that article because I felt it matched the OP the best.

The best preworkouts have BCAAs, and yes, caffeine. The rest is fluff. Bulljive. You don't need creatine before or during your lift. It's pointless. You only need a buildup in your system.

 

[Trouty]

I respect Layne Norton but its not his expertise and yes I know he has a PHD and I do follow him. His article is in regards to cutting and using BCAAs to preserve muscle mass, not the other way around. Foods break down into amino acids. As long as you're eating right, its really not needed. You have to remember, Layne also sells products. Alan does not.
If you're in already in caloric surplus to gain muscle mass, then BCAAs are even MORE of a waste IMO.

Yes BCAAs come in pill forms, as well as unflavored powdered and flavored powdered forms.


https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9
https://blog.priceplow.com/supplement-news/bcaa-weight-loss/aragon-schoefeld

To the best of my knowledge, there are tons of white papers that support the following:

1) creatine
2) caffeine
3) beta-alanine
4) L-tyrosine

Most preworkouts, if not all, will revolve around those.

Both of your articles are in reference to BCAAs and fat loss. Come on, Jenky. I'm tempted to take my like back

 

[Jenky]

Every bodybuilder I know, including myself, uses BCAA's in one way or another. Like I said, you can always find a counter argument to any supplement.

This thread wasn't made to get into beta alanine and tyrosine discussions. You don't like BCAAs, fine. But you're in the minority if you're a dedicated bodybuilder.

That articles also touches on the construct of BCAAs and how they effect muscle growth (during recoup). I can spam this thread with countless articles stating such. I chose that article because I felt it matched the OP the best.

The best preworkouts have BCAAs, and yes, caffeine. The rest is fluff. Bulljive. You don't need creatine before or during your lift. It's pointless. You only need a buildup in your system.

Touty, its not that I don't like BCAAs. I'm questioning the efficacy and need for them. I've used them on and off early in my fitness years. There's actually some still in my pantry. Much if the bodybuilding community is so much bro science that people get easily tricked and fooled by marketing from big name companies and roided fitness models. Let's be honest, the IQ isnt that high in bodybuilding... i'm sure you've heard "so and so said to do this x many times" in the gym and you knew it was completely wrong. The younger crowds have so much misinformation, its not even funny. Ive talked to many gym goers, who are powerlifters, bodybuilders and oly lifters and I'm not in the minority as you may think I am. I've been to the Arnold in Ohio, talked to various supplement company owners, and see what they push and they can't even backup their claims or provide any research for it.

BCAAs were once thought to be essential while cutting, to preserve lean body mass, with the goal of losing as much body fat as possible. Now thats coming into question. Its universally accept that to build as much muscle as possible, you need to be in a caloric surplus or be a complete beginner. Yes, you can build muscle in a deficit but its much harder. The amino acids from foods are much higher quality than the ones you get pre-packaged and sold AS BCAAs. I think they actually get those BCAAs from hair or something to that extent. The quality isnt even the same.

@TheCount stated he heard mixed reviews. Wonder why? Its because BCAAs have been on the fence as a legit necessity for a while now.

We can disagree on this topic, but I urge the OP to do as much research as possible. If you're eating right and even supplementing with whey or some other highly bio-available protein (egg), you really dont need BCAAs and its probably overkill for you already.

 

[Trouty]

Touty, its not that I don't like BCAAs. I'm questioning the efficacy and need for them. I've used them on and off early in my fitness years. There's actually some still in my pantry. Much if the bodybuilding community is so much bro science that people get easily tricked and fooled by marketing from big name companies and roided fitness models. Let's be honest, the IQ isnt that high in bodybuilding... i'm sure you've heard "so and so said to do this x many times" in the gym and you knew it was completely wrong. The younger crowds have so much misinformation, its not even funny. Ive talked to many gym goers, who are powerlifters, bodybuilders and oly lifters and I'm not in the minority as you may think I am. I've been to the Arnold in Ohio, talked to various supplement company owners, and see what they push and they can't even backup their claims or provide any research for it.

BCAAs were once thought to be essential while cutting, to preserve lean body mass, with the goal of losing as much body fat as possible. Now thats coming into question. Its universally accept that to build as much muscle as possible, you need to be in a caloric surplus or be a complete beginner. Yes, you can build muscle in a deficit but its much harder. The amino acids from foods are much higher quality than the ones you get pre-packaged and sold AS BCAAs. I think they actually get those BCAAs from hair or something to that extent. The quality isnt even the same.

@TheCount stated he heard mixed reviews. Wonder why? Its because BCAAs have been on the fence as a legit necessity for a while now.

We can disagree on this topic, but I urge the OP to do as much research as possible. If you're eating right and even supplementing with whey or some other highly bio-available protein (egg), you really dont need BCAAs and its probably overkill for you already.

Fair enough, brother. Maybe you've taught me something. I'm not above it.

 

[Trouty]

BCAAs have even more positive benefits than reduced breakdown and increased protein synthesis. They might also help improve workout intensity! BCAAs compete with the amino acid tryptophan for entry into the brain, where tryptophan can be converted to the neurotransmitter serotonin.

During exercise, serotonin levels rise and can (among other things) increase the perception of fatigue—that means a less intense workout for you.

BCAA supplementation reduces the amount of tryptophan that enters the brain, and therefore reduces the amount of serotonin produced. This might allow you to work harder, longer.

BCAAs And Whey
Despite the numerous positive benefits to BCAA supplementation, there are many skeptics who suggest that BCAAs are overpriced and that, to get more BCAAs, one should just consume more whey protein. While whey is rich in BCAAs, this isn't the most effective strategy. The BCAAs in whey are peptide-bound to other amino acids and, in order to be effective, must be liberated through digestion and then absorbed into the bloodstream. Even though whey protein is relatively fast digesting, it still takes several hours for all the amino acids to be liberated and absorbed into the bloodstream.

BCAAs in supplement form, however, are free-form, require no digestion, and are rapidly absorbed into the bloodstream (hence why using BCAAs during workout). They spike blood amino acid levels to a much greater and faster extent than peptide-bound aminos. Even a few grams of free-form BCAAs will spike BCAA plasma levels to a much greater extent than 30 grams of whey protein, thereby having a more immediate impact on protein synthesis and protein degradation.

Additionally, since BCAAs bypass the liver and gut and go directly into your blood stream, they can be used as an immediate energy source during your workouts. Valine and isoleucine are considered glucogenic amino acids, meaning they can be converted to glucose and serve as an important energy source during exercise to help fight off fatigue during your workouts.

https://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

 

[viman96]

I'm on MFP. Anyone else here?

 

[viman96]

As for supplements. Remember they are intended to supplement your diet. A general rule of thumb is 1g of protein per 1 lb of lean body mass. Some people do 1.5g.

You cannot outwork a poor diet I do not care how much you workout or how much cardio you do. If you eat like crap then the results will match.

Best advice. Be consistent. Do what works best for you. Research diets and determine what works best for you.

My supplements:

Vit D
Magnesium
Fish Oil
Multi-Vit

BCAA
Creatine 5g per workout

I always have a 1 or 2 containers of flavored Whey proteins. I rarely use them for shakes though. I make "fat bombs", cookies, pancakes, waffles and all kinds of other stuff with it.

 

[Tabascocat]

I would swear by BCAA's if it worked for me, but most of my fitness friends go that route. I am 6'2", 176 and have been around that size since high school. In mid-forties now.

I have had many coaches try to bulk me up and every plan has failed, even lost pounds on a few programs. I have long since given up on adding more muscle. I can eat whatever I want and gain nothing

Over the years, the only fat I have gained is a bit in the abdomen(from alcohol) which is barely noticeable. I want to tone up some more but it seems my metabolism won't allow me.

I might try one more time but it will be pointless.........

 

[JohnnyTheFox]

As for supplements. Remember they are intended to supplement your diet. A general rule of thumb is 1g of protein per 1 lb of lean body mass. Some people do 1.5g.

You cannot outwork a poor diet I do not care how much you workout or how much cardio you do. If you eat like crap then the results will match.

Best advice. Be consistent. Do what works best for you. Research diets and determine what works best for you.

My supplements:

Vit D
Magnesium
Fish Oil
Multi-Vit

BCAA
Creatine 5g per workout

I always have a 1 or 2 containers of flavored Whey proteins. I rarely use them for shakes though. I make "fat bombs", cookies, pancakes, waffles and all kinds of other stuff with it.

So about the Creatine, do you take 5g before and after workout for a total of 10g or?

 

[Trouty]

So about the Creatine, do you take 5g before and after workout for a total of 10g or?

You "load up" on it first. 15 grams a day for a week (morning, afternoon, night). Then you take one serving (5 grams) right after your workout with your shake (that's what I do), Achilles. Anything more than that after your load phase and you're just gonna excrete it in your waste.

A lot of pre-workouts have creatine in it. And a lot of people swear by taking it before. I've gotten the best results right after workout, myself.

 

[JohnnyTheFox]

You "load up" on it first. 15 grams a day for a week (morning, afternoon, night). Then you take one serving (5 grams) right after your workout with your shake (that's what I do), Achilles. Anything more than that after your load phase and you're just gonna excrete it in your waste.

A lot of pre-workouts have creatine in it. And a lot of people swear by taking it before. I've gotten the best results right after workout, myself.

Isnt Creatine hard on the Liver or Kidneys? I drink a gallon of water a day so it shouldn't matter but....

 

[Trouty]

Isnt Creatine hard on the Liver or Kidneys? I drink a gallon of water a day so it shouldn't matter but....

That's what some people say, but meh. Like I said in an earlier post, you can find pundits for every supplement.

Creatine is most certainly essential if you're bulking up, brother. You want as little lactic acid in your body as possible.

 

[Trouty]

Here you go, Achilles

https://www.bodybuilding.com/fun/6-reasons-everyone-should-take-creatine.html