supplements

raines513

raines513

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what type of supplements do you guys take thats bjj related? I take glucosamine and fish oil for my joints, but my knees and elbows still hurt me pretty much all the time. anything anybody would recommend?
 
Check in diet and supplement forum. I take, fish oil, performance greens, and Beta-Alanine.
 
Food based multi, fish oil, and ZMA. I also take whey, pre-workout and post-workout powders, but that's more strength training related than BJJ.
 
I use a post workout (Universal Torrent), but I also lift right before I do class.

During the day I have a Calc+D, Bcomplex, Multi, and Krill Oil (Mega Red)
 
Pre-workout I take C4 Extreme

Daily I take vitamins D and E along with fish oil.
 
I usually take 50g of whey within 30 min of class ending
 
glucosamine is somewhat a waste of time.

fish oil
tumeric / circumin
whole food multivitamin
a clean diet
lots of water
whey protein isolate to meet my macro requirements for the day (see signature)

plus, a bunch of random crap including zinc, vitamin d, milk thistle, b vitamins, vitamin c, milk thistle, green tea, caffeine, eph and a bunch of true nutrition supplements when I am dieting down for a tournament. otherwise, these are all out.

and teh bomba.
 
martial artists today are so much more informed and smarter when it comes to the value of nutrition. it's great to see that you guys are using that knowledge!

pre workout (30 mins before on empty stomach) - 30g whey protein isolate with 1tablespoon refined coconut oil mixed in with two shots expresso and 1 tablespoon L-Carnitine.

during training - concentrated electrolyte tablet (cheap at health stores) and lots of water.

post workout (immediately after my last roll) - 30 g whey protein isolate, a banana and a glazed donut.

the most important supplement? multivitamin twice a day
 
ChiliDavis65 said:
Testosterone support and muscle protein synthesis. It also has valerian root in it which helps with sleep. Basically for better recovery.
Click to expand...

I can understand all but the testosterone support. Hasn't almost every ZMA study shown to have no impact on testosterone?
 
Multi vitamin everyday
coQ10, on 211 recovery protein afterwards . not much but it helps especially the recovery shake.
 
Every supplement has research showing it as effective and ineffective. Personally, I just take creatine monohydrate and whey. I barely even take whey nowadays, because I get enough protein in my diet. Athletic hobbyists place way too much money/emphasis on supplements, especially protein.
 
Ryley Kenny said:
I can understand all but the testosterone support. Hasn't almost every ZMA study shown to have no impact on testosterone?
Click to expand...
ZMA helps put you into a deep REM sleep, it's in this stage of sleep that your body produces GH (growth hormone). what many people fail to realize is that when you work out, you "tear" muscle. and it's only during sleep that you actually "build muscle", that's why if you don't get that needed 8 hours, you can't get into that REM sleep stage and your body won't be able to repair itself. so bottom line, no matter how you do it, the harder you workout, you must get that deep sleep, and ZMA is one way to do that.
 
Chinaboxer said:
ZMA helps put you into a deep REM sleep, it's in this stage of sleep that your body produces GH (growth hormone). what many people fail to realize is that when you work out, you "tear" muscle. and it's only during sleep that you actually "build muscle", that's why if you don't get that needed 8 hours, you can't get into that REM sleep stage and your body won't be able to repair itself. so bottom line, no matter how you do it, the harder you workout, you must get that deep sleep, and ZMA is one way to do that.
Click to expand...

Sounds good thanks for the clarification.
 
Ice 9 Cobra said:
Every supplement has research showing it as effective and ineffective. Personally, I just take creatine monohydrate and whey. I barely even take whey nowadays, because I get enough protein in my diet. Athletic hobbyists place way too much money/emphasis on supplements, especially protein.
Click to expand...
i understand what you're saying and i agree with you to a point, but what you're missing is "nutritional timing". the most critical time for proper nutrition is right before and right after your workout. this is when you're body is basically a sponge, it wants and needs that nutrition, not later..but now. because this is when you're body is working hard and tearing down muscle. liquid nutrition bracketed around your workout is vital, because liquids get processed by your small intestine bypassing your stomach, this makes it available to your body immediately. you just can't do that with food. it takes roughly 2 hours for your body to break down a piece of chicken into amino acids before it can use it. by this time, it's already too late. your bodies metabolism has already slowed to a crawl.

but i also agree that many athletes take this too far.
 
There are countless studies showing total macros is what matters, not what it is. That's why most nutritionists recommend chocolate milk post workout, not whey. Its also better and more beneficial to replace glycogen stores then to attempt to throw protein at your muscles post workout.
 
Ice 9 Cobra said:
There are countless studies showing total macros is what matters, not what it is. That's why most nutritionists recommend chocolate milk post workout, not whey. Its also better and more beneficial to replace glycogen stores then to attempt to throw protein at your muscles post workout.
Click to expand...
whey protein is milk protein but just broken down into concentrates or isolates without the added fats. which means it makes it available faster for your body, once again, nutritional timing comes into play. and protein synthesis immediately after workouts are crucial to repairing microscopic tears. i do agree with you that replacing glycogen stores immediately after workouts is important. hence my glazed donut! :P
 
The added fats are a good thing. And my point was protein is just as effective as amino acids
 
And you just said repairing muscles happens when you sleep, now you're saying it happens right after a workout? The only reason you eat post workout is to keep your body from going into catabolism
 
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