Okay, what are some superior supplements that actually work?

Okay, what are some superior supplements that actually work?

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1. Creatine
2. Whey/Casein protein powder

There are some others but my brain's not working.

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I think it's all a gimmick. As long as you eat food and not naturally deficient in something.

Testosterone is a good one

these + multivitamine daily and coffeine before workouts

Both are right. The word supplement in itself means to replace somthing that isnt there. So idealy you want to get your macros from food because they come with added benifits like vitamims and minerals ect ect ect.. however, if for some reason you can not. Then its case by case. The only 2 supplements (3 depending if you dont consider the countering studies) are
1. Creatine monohydrade (none of this super creatine 5000 bullshit. The ONLY one what has been proven to work is mono)
2. Protien powder. Each powder had different additives but as the age old rule says 1lb of bodyfat = 1g of protien (if you can not get that from natural sources)
3. B.C.A.A are the half mark. Some studies say they help woth breaking down protien and help it absorb better and i agree from the papers i read. However, depends on the ratio and depends on the person in my experience and most tend to he VERY sugary.

Long story short: protien and creatine good. Other stuff bad
But i also dabble in per workouts also cause i work my ass off

>coffeine
>superior supllemenets

Caffeine is genuinely great for not only physical energy and muscle building, but mental acuity.

200mg pre workout with L-Theanine which completely erases the come down

eating healthy

Caffine
Muscle building

If you don't know, then don't answer the question

>theanine
>erasing come down
I don't know about that but it certainly doesn't stop the rapid tolerance gain or adverse affects on sleep.

How much of a difference and where would I see it if I upped my protein? I think I'm around .6 or .7 grams per pound. What would happen if I hit 1 per pound?

I never drink caffeine, but sometimes I pop 300mg's before working out and find myself smiling while walking to the gym and being overall in a good mood.

Too bad it crashes after the workout and leaves me feeling down.

probably nothing noticeable, the generally rule is 1 g protein per pound but theres a lot of evidence you don't actually need that much.

>but as the age old rule says 1lb of bodyfat = 1g of protien

You mean the age old myth made up by the supplement industry?

>fish oil in both Strong and Promising
>omega 3 in both promising and conflicting

What the fuck? That graph is literally the opposite of informative.

Theanine has a similar structure to L-Glutamine but is primarily used to produce calming, anti-anxiety affects in your brain.
Glutamine shoups be used for muscle recovery, taken either at night before sleep after a workout or in the morning upon waking up.

Also caffeine doesnt do shit for muscle growth if anything it can induce muscle spasms in your body and research on muscle growth from caffeine has been non conclusive.

>dont give shit advice if you dont know what tbe fuck you're talking about.
Based
This. Creatine Monohydrate turns into creatine phosphate in our bodies which is then used in the creation of adenosine triphosphate(ATP) Literally the energy that ur cells use for muacle contractions. Op think of creatine as giving u the ability to do one extra rep or add 5lbs to your bench. It doesnt seem like much but that adds up. Also imagine your cells as having a tank of gas. It can run with it half full sure but why not keep it totally full just in case.you run out or get really low. Taking creatine puts ur body in the best possible position to push out that extra rep and use ur full potential. And unless ur taking like 20 to 30 grams a day ur body filters it safely and easily thru ur kidneys n liver
Also BCAA's. Take Beta-Alanine for example. Its an amimo acid, or a building block of proteins. It wotks by boosting the synthesis(creation) of carnosine. Carnonsine is an intramuscular double amino acid that works as an intracelluar buffer that keeps ur ph levels from being to acidic. This combined w creatine help you have more energy for lifts and also put your body in good condition for the process of muscle synthesis.
Yes

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I thought it was 1g for each lean pound you are.

Seriously get the fuck off fit brainlet.

My mistake and i miss worded
You are correct.

beta alanine

Creatine
Zinc Magnesium D3

Schoenfeld et al released a study that showed best results aiming for 1.6-2.0g/kgBW earlier this year.

Whey(only protein to be shown to literally increase muscle satellite cell proliferation, and also the highest quality protein)
Creatine(even thougrh some research shows that creatine essentially works at making you fuller and slightly stronger by increasing water retention and when compared to just regular sodium there being little to 0 difference)
Multi vitamins with good ammounts of vitamin k2(vitamin most people are deficient in), vitamin D and B12.
Omega 3 from algae pills in order to avoid the heavy concentration of toxins in fish oil omega 3.

EGb 761

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Should I front load 20g of creatine for my first 5 days or just stick with 5g from the start?

biloba weak af bruh

Vitamin D

Most that would happen is maybe less DOMS and over long term maybe a few grams of mass over not using, but that’s not guaranteed

Damn thank you for the fish oil redpill. Looked it up and will swap.

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How useful is magnesium? How has it affected yalls day to day?

DIM

Why do people always include the "L" when referring to amino acids? It's literally ALWAYS the L isomer. You're body can't process D isomers.

>getting butthurt over people calling things by their name

Zinc. Noticed the diffrence in two days.

I work at a supplement manufacturing company which makes supplements for a lot of top brands.
DM me for the dirty truth.

What does zinc do?

Started taking Ashwagandha and Rhodiola Rosa yesterday.

How long does it usually take to kick in?

Ash takes like a week. You won't notice anything in the moment but looking back, I have fewer bad days than I used to

Less then an hour .

You probably have to up your dosages.

caffeine sucks

C'mon lol.

I'm taking 300mg KSM-66 in the evening, 500 mg rosea in the morning.

ashwagandha
dhea
boron
ginkgo bilboa

DMAA

Your mom can process my D isomer if you know what I mean.

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