What supplements for lean muscle
Discussion
MurderousCrow said:
One of the points I was trying to make is that for most people supplementation of any kind (excluding whole-food protein) is not going to make night and day differences to improvements.
If training is correct (appropriate frequency, duration, type and intensity), recovery is adequate and nutrition OK, you're going to make improvements. Creatine etc. might be worth another one or two percent looking at your program as a whole.
This is the take home point IMO- worry about the 99%, the basics. Look at the 1% when everything else is sorted.If training is correct (appropriate frequency, duration, type and intensity), recovery is adequate and nutrition OK, you're going to make improvements. Creatine etc. might be worth another one or two percent looking at your program as a whole.
Sa Calobra said:
Ordered and ordered vegan blend from my protein blimey it's cheap online!!
This is one of the best websites aroundhttps://examine.com/
and if you're into whole-food plantbased grub, this guy has great ideas
he also fasts
https://www.youtube.com/channel/UCpyhJZhJQWKDdJCR0...
A week in of using the H&B stuff I can see improvements and not as fatigued.
I'm around 104kg/6ft2 but ideally I'd like to drop to 95kg. After another week I'll remove bread/rice/pasta completely from my diet and the twice weekly (butchers) bacon butties will have to go and be a once monthly treat
I'm around 104kg/6ft2 but ideally I'd like to drop to 95kg. After another week I'll remove bread/rice/pasta completely from my diet and the twice weekly (butchers) bacon butties will have to go and be a once monthly treat
Sa Calobra said:
A week in of using the H&B stuff I can see improvements and not as fatigued.
I'm around 104kg/6ft2 but ideally I'd like to drop to 95kg. After another week I'll remove bread/rice/pasta completely from my diet and the twice weekly (butchers) bacon butties will have to go and be a once monthly treat
You need to choose your priority. I'm around 104kg/6ft2 but ideally I'd like to drop to 95kg. After another week I'll remove bread/rice/pasta completely from my diet and the twice weekly (butchers) bacon butties will have to go and be a once monthly treat
If you're trying to build muscle (back) up, that happens best in a calorie surplus. A mild calorie excess is shown time and again to aid hypertrophy.
Most people would benefit from increasing lean (muscular) body mass: such increases are hugely protective of health, are beneficial in the activities of daily living, and generally translate to improved sport performance and recreational enjoyment. You’ve highlighted your muscle loss here and are aware you need to do something. Stick with it. Decreasing body fat is a far simpler and quicker process than gaining muscle.
Sa Calobra said:
Greys0n said:
Try Beta-Alanine
It is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein.
Ordered and ordered vegan blend from my protein blimey it's cheap online!!It is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein.
I think you need to set performance goals not weight/body composition goals. Pick an event or a goal and go after it. If you eat a decent diet low on refined carbs and with adequate lean protein and high in green and other coloured veg your body will adapt. Unless you are genetically wired to gain muscle you may just get stronger. Any muscle looks better if it isn't sheathed in a few cm of fat.
At the extremes - do you want to be big and strong or light and fast? It's difficult to be both. You're 50% heavier than the average competitive cyclist (unless you're a track sprinter) and 60% heavier than a competitive runner.
Most endurance athletes do significant strength training in the 'off' season. Even for athletes very careful with weight the need to accept it must be done with calorie excess and mild weight gain ie. 5% gain in weight and a few percentage points body fat.
Moving into training for racing or endurance events the emphasis moves to aerobic training. Even with maintenance strength training, muscle tends to break down under the stress of aerobic/anaerobic training.
Most western diets contain enough protein without supplementation unless you're a veggie. Benefits of creatine are really about performance gain rather than size.
Matt Fitzgerald's Racing Weight is a really good resource and is based on scientific data.
At the extremes - do you want to be big and strong or light and fast? It's difficult to be both. You're 50% heavier than the average competitive cyclist (unless you're a track sprinter) and 60% heavier than a competitive runner.
Most endurance athletes do significant strength training in the 'off' season. Even for athletes very careful with weight the need to accept it must be done with calorie excess and mild weight gain ie. 5% gain in weight and a few percentage points body fat.
Moving into training for racing or endurance events the emphasis moves to aerobic training. Even with maintenance strength training, muscle tends to break down under the stress of aerobic/anaerobic training.
Most western diets contain enough protein without supplementation unless you're a veggie. Benefits of creatine are really about performance gain rather than size.
Matt Fitzgerald's Racing Weight is a really good resource and is based on scientific data.
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