Do you even supplement, bro'?
Discussion
ORD said:
There are two hypotheses, and I think both are credible and consistent.
Trouble with studies is that youll find a study that supports your argument. Ive read studies that suggest that taking a Mult-Vit is pointless and youll get alot of the vits from a balanced diet.Ive ended up buying an off-the-shelf Pre-workout as ive found theyve helped with post exercise soreness when going 'heavy' and take a intra-workout as generally it tastes nicer than drinking tap water and less sugery than squash. Also take intra when im skiing
lemmingjames said:
ORD said:
There are two hypotheses, and I think both are credible and consistent.
Trouble with studies is that youll find a study that supports your argument. Ive read studies that suggest that taking a Mult-Vit is pointless and youll get alot of the vits from a balanced diet.Ive ended up buying an off-the-shelf Pre-workout as ive found theyve helped with post exercise soreness when going 'heavy' and take a intra-workout as generally it tastes nicer than drinking tap water and less sugery than squash. Also take intra when im skiing
But it is certainly not the case that (barely) anyone in the UK will be getting optimal micronutrient levels from their diet. It is very hard to do (and 5 fruit and veg a day wont come close).
I've tried many and various supplements over the years; not sure to what extent they have or haven't helped.
About six weeks ago, I took a step-change though and have seen clear results. My PT and I refer to it as the 'full fuelling' approach.
Mondays, my session is at 11.30.
At 10.30, I have a protein shake (Bulk Powder's diet whey) which has 40g of protein, together with a couple of rye Ryvita with a smear of 100% peanut butter on. This gives me a protein lead, balanced fuel ahead of the session.
After the session, I have another protein shake (Bulk Powder's Aftermath product - which has creatine, BCAAs etc), which carries another 40g shot of protein, and I 'dissolve' an Oatibix in it. This makes it, simultaneously, post-workout and lunch.
Two things have happened. My lift strength has seen significant week on week gains - added 25kg to my bench press 1RM, for example - and DOMS has been massively reduced, often to the point of not having any.
No idea if there's any broscience behind it, but it the before and after approach has certainly been a successful combination for me.
About six weeks ago, I took a step-change though and have seen clear results. My PT and I refer to it as the 'full fuelling' approach.
Mondays, my session is at 11.30.
At 10.30, I have a protein shake (Bulk Powder's diet whey) which has 40g of protein, together with a couple of rye Ryvita with a smear of 100% peanut butter on. This gives me a protein lead, balanced fuel ahead of the session.
After the session, I have another protein shake (Bulk Powder's Aftermath product - which has creatine, BCAAs etc), which carries another 40g shot of protein, and I 'dissolve' an Oatibix in it. This makes it, simultaneously, post-workout and lunch.
Two things have happened. My lift strength has seen significant week on week gains - added 25kg to my bench press 1RM, for example - and DOMS has been massively reduced, often to the point of not having any.
No idea if there's any broscience behind it, but it the before and after approach has certainly been a successful combination for me.
Increase in protein and decrease in carbs?
I get that combo to 654 calories, 40g of carbs, 14g of fat, and 95g of protein using my protein powder, which is approx. 200 calories a portion. 95g of protein is a lot to fit into a 654 calorie sandwich, I guess you could be having a couple of steaks in your sandwich?
Whats your before and after macros if you are tracking them?
Normally when people make rapid progress and haven't changed program (and normally even then), it is because they increased their calories.
I don't get sore very often, I put that down to BCAAs, might be a placebo effect but I don't care if it works.
I try to have the bulk of the carbs before the workout and the fat afterwards, so something like this:
Chicken breast and 3 eggs, ~2 hours before
Protein shake, ~1 hour before
Pre Workout shake and 6 chocolate buttons ~10 minutes before (NO & BCAA)
Workout
Post workout Protein shake with BCAAs, 2 * oat crackers with thick spread of peanut butter (at least 1/4" thick)
Chicken salad with goats cheese, protein yogurt - lunch
Chicken with rice/quinoa - Tea
Protein shake + couple of flavoured rice cakes, this time casin ~1 hour before bed
I get that combo to 654 calories, 40g of carbs, 14g of fat, and 95g of protein using my protein powder, which is approx. 200 calories a portion. 95g of protein is a lot to fit into a 654 calorie sandwich, I guess you could be having a couple of steaks in your sandwich?
Whats your before and after macros if you are tracking them?
Normally when people make rapid progress and haven't changed program (and normally even then), it is because they increased their calories.
I don't get sore very often, I put that down to BCAAs, might be a placebo effect but I don't care if it works.
I try to have the bulk of the carbs before the workout and the fat afterwards, so something like this:
Chicken breast and 3 eggs, ~2 hours before
Protein shake, ~1 hour before
Pre Workout shake and 6 chocolate buttons ~10 minutes before (NO & BCAA)
Workout
Post workout Protein shake with BCAAs, 2 * oat crackers with thick spread of peanut butter (at least 1/4" thick)
Chicken salad with goats cheese, protein yogurt - lunch
Chicken with rice/quinoa - Tea
Protein shake + couple of flavoured rice cakes, this time casin ~1 hour before bed
Gassing Station | Health Matters | Top of Page | What's New | My Stuff