Beginning supplement question?

[secorsig]

Hey, new to the forum, first post. I am 31 and have been lifting 3-4 days a week for 2 years. Hadn't lifted since high school before picking it up again.

I am starting on some supplements this week. Mostly picked these on the recommendation of my brother, who just wrapped up playing college football.

I am starting on a multivitamin and creatine and whey from EAS.

I am wondering any advice people would have out there about starting this process. When best times to take each of these products, tips, or things some of you have went through while starting this stuff.

Thanks in advance.

[Built]

Creatine monohydrate, plain, unflavoured, 5g a day
whey is food. Use it for supplemental protein.
multi, anytime you like.

:)

[secorsig]

Thanks, built. Does it matter if I take the creatine pre/post workout, or just 5g at anytime?

I assume the whey is most beneficial post workout.

[mickyjune26]

In my humble opinion, i'd wait to take creatine until you start to plateau. you'll make great strength gains since you're almost starting from scratch again.

[jdeity]

In my humble opinion, i'd wait to take creatine until you start to plateau. you'll make great strength gains since you're almost starting from scratch again.

What's your reasoning behind that? (I'm of the mindstate that creatine should be used 100% of the time, and plateaus overcome by a change of training and/or increased calories)

[Sensei]

My reasoning would be that too much of anything is not good.

Hell, I cycle my vitamins so...

[deeder]

My reasoning would be that too much of anything is not good.

Hell, I cycle my vitamins so...

Explain? I don't get it... Seriously... Not trying to be an ass.

[jdeity]

My reasoning would be that too much of anything is not good.

Hell, I cycle my vitamins so...


Explain? I don't get it... Seriously... Not trying to be an ass.

I actually cycle vitamins a bit too lol. Some mornings I won't take my multi, sometimes I will. I usually take more fish oil pills on mornings where I don't take a multi. *My* explanation - I guess it would be that I don't want to take the same pill everyday and potentially end up taking too much of some ingredient that could buildup over time (for instance, some fat soluble mineral or something). That's probably the best way I could explain it, I don't have any great reason, it just feels 'right' to not take things sometimes and cycle around.

[Sensei]

Explain? I don't get it... Seriously... Not trying to be an ass.Based on no research whatsoever. Just that a deficiency is one thing, a surplus is quite another. I can't imagine that most people really need several thousand times the RDA for vitamin B & C, but I don't know. I also can't imagine that getting all of Vitamin A from beta-carotene is necessarily the best way to go either, but again, I just don't know...

That's my reasoning. Not saying it's right...

[Trevor M.]

(for instance, some fat soluble mineral).

I'm fairly certain there is no such thing as a "fat soluble mineral". I believe you are thinking of fat soluble "vitamins" such as A,D,E, and K.

[secorsig]

Sounds like I can take multivitamins in the morning and at night. Take the whey anytime twice a day, but not sure when to take the 5g of creatine. Best about 30 min after or before workout?

[Trevor M.]

Based on no research whatsoever. Just that a deficiency is one thing, a surplus is quite another. I can't imagine that most people really need several thousand times the RDA for vitamin B & C, but I don't know. I also can't imagine that getting all of Vitamin A from beta-carotene is necessarily the best way to go either, but again, I just don't know...

That's my reasoning. Not saying it's right...

Your right, There is no need for "mega dosing" on vitamins. There are a few vitamins that have science behind higher doses than the RDA, though. Such as Vitamin C and Vitamin D, for example.

Your beliefs on cycling and so on are fine. We all have our own little beliefs. Such as I do not believe in synthetic vitamin consumption. Which most (99%) multivitamins are comprised of.

[jdeity]

I'm fairly certain there is no such thing as a "fat soluble mineral". I believe you are thinking of fat soluble "vitamins" such as A,D,E, and K.

Yes I meant vitamin, damnit! My bad!!

[jdeity]

Sounds like I can take multivitamins in the morning and at night. Take the whey anytime twice a day, but not sure when to take the 5g of creatine. Best about 30 min after or before workout?

I'd say around workout time for the creatine, but in all honesty it's not gonna make much difference.

Regarding the multis, did you mean to say 'and'? I don't think you should be taking multis twice daily. I'd take the multis with food as well.

About the whey, one of those times should be after your workout (unless you've already got post-workout protein/carb needs taken care of)

[Trevor M.]

Sounds like I can take multivitamins in the morning and at night. Take the whey anytime twice a day, but not sure when to take the 5g of creatine. Best about 30 min after or before workout?

It truly doesn't matter much. In the AM is when I take mine. For best absorption its best to take it with a High GI carb. Which makes it good for post workout so simply combine it with your Carb/protein solution. Basically, regardless of when you take it. It will be there for your next workout.

I remember caffeine having a negative impact on creating supplementation. I can not say for sure because I do not remember where I read that. However, I remember it seemed reputable. I'm sure you could find if with a few searches if you care to. However, I don't believe I read it online, rather in a book, so you may or may not find it.

[Trevor M.]

I'd take the multis with food as well.


This is a practice I believe in. For two reasons, although ones not very "scientific". First, most nutrients in multies have greater absorption rates when ingested with food. Secondly, it only make since to want to "combine" an isolated nutrient with a "whole food". I generally try to take mine with the meal that's most veggie and or fruit "filled".

[jdeity]

in addition to that, taking multis on an empty stomach can potentially induce nausea, which is always a negative :/

[secorsig]

Wow, I logged into a few other sites and didn't get near this much help. I guess this is a site I need to stay in touch with for great info. I think I will go with this.....

1. Multivitamin - with breakfast

2. Creatine - Just after school

3. Protein Bar - PreWorkout

4. Whey - Post workout

[jdeity]

Wow, I logged into a few other sites and didn't get near this much help. I guess this is a site I need to stay in touch with for great info. I think I will go with this.....

1. Multivitamin - with breakfast

2. Creatine - Just after school

3. Protein Bar - PreWorkout

4. Whey - Post workout

I think that sounds good, except that I'm gonna go on a limb and assume you're trying to add size (doesn't seem that it ever came up whether you're trying to gain size or strength). Assuming that, I'd recommend that your preworkout bar isn't just protein, but also has some complex carbs, and that your whey postworkout is also accompanied with carbs (higher GI / simple carbs)

And yeah, wbb is the best site I've ever found as far as lifting goes. There's other good sites for more specific stuff (steroids, etc), but as far as a general board I've never even seen one that was close to wbb. Virtually every other site I've seen is full of so much crap and too few people to correct it (I'd imagine bodybuilding.com is one of the most popular sites, and the last time I was on there I was fighting like 10 kids about tribulus being bogus and practically no one was stepping up to confirm what I was saying).

[mickyjune26]

What's your reasoning behind that? (I'm of the mindstate that creatine should be used 100% of the time, and plateaus overcome by a change of training and/or increased calories)

There isn't a scientific reason, if that's what you're looking for. I just like to see how far I can get with just food and whey. If I start stalling to a point that routine changes don't fix it, additionall supplements will come into the picture. No biggie.

[deeder]

Based on no research whatsoever. Just that a deficiency is one thing, a surplus is quite another. I can't imagine that most people really need several thousand times the RDA for vitamin B & C, but I don't know. I also can't imagine that getting all of Vitamin A from beta-carotene is necessarily the best way to go either, but again, I just don't know...

That's my reasoning. Not saying it's right...

Fair enough I guess... I take it you're not on the "Animal Pak" then :rolleyes:

Do you think it's possible for problems to arise from having a surplus of certain vitamins for an extended period of time?

[Built]

deed, fat soluble vitamins can be toxic (vitamin A for example), as can some mineral excesses (iron). Most of the water soluble ones just turn into expensive urine if taken in excess.

[mickyjune26]

deed, fat soluble vitamins can be toxic (vitamin A for example), as can some mineral excesses (iron). Most of the water soluble ones just turn into expensive urine if taken in excess.

Are there any articles that list which ones could be toxic?

[Ramstein85]

I only use a weight gainer with 35 g protein, 52 gram carbs (12 of which sugars) and 4 g fat per serving, two a day (400kcals each)

Rest i eat food and take one multi vit tablet daily. What does CREATINE really do? make you bigger what?

[Trevor M.]

People supplement with creatine in hopes of increasing short term anaerobic performance by augmenting Pcr stores in the body.

It will not make one "bigger". Though it might help performance in situations of high intensity lasting upwards of 8-12 seconds. Its benefits have been well documented.

btw
If you care for a more "scientific" answer I'd be happy to explain further.

[Ramstein85]

Nay sir, That'll do!