Why We Need Supplements

[MichaelCar]

I have been involved in supplements for over ten years, whether it was owning my store, being a personal trainer, or hosting my site. The one thing i have found to be true about the nutritional value of food is it is NOT the same as 15-20 years ago. Infact several studies have shown that in specific fruits, the vitamin levels have depreciated almost 20-30 percent. These deceases in levels also apply to vegetables. So is this to say you cannot get the amount of proper nutrients you need by eating wholefoods, ofcourse not. I am just bringing to light a point that not alot of people area aware of. So if you find yourself in a delima, were you need to eat a certain amount of, lets say protein, then maybe a powder would be more beneificial. Especially when the agreed upon formula to build muscle is one gram of protein per lb of body weight.

Originally Posted by MichaelCar

Especially when the agreed upon formula to build muscle is one gram of protein per lb of body weight.

Really? Among pro's, NPC competitors, amateurs, participants in many of the strength sports...there has never been an agreed on "formula". This is the one most often tossed around...but that's not exactly "agreed upon". Personally, I find DiPisquale's 35% of calories coming from protien to be more beneficial for myself and my clients. Many trainers and pro's in the various strength sports reccomend 2g/lb. Myself, I base all my formulas on LBM, not BW...why feed the fat? Others would say 1/2g/lb of BW.

One thing is certain, excess protien can strain the kidneys and much of the excess is converted to glucose. Glucose that cannot be stored as glycogen (you only have 15g/kg of LBM glycogen storage in the muscles and liver) will be stored on and in the body as saturated fat and cholesterol. You know that ugly stuff we collect around the middle from overeating? Yeah...that.

But, you are absolutely free to disagree...and of course...discuss. That's what we do here...discuss fitness.

[MichaelCar]

One, i didn't say everyone agreed, Not everyone agrees on everything. i said and still say it is the standard they agree upon, and most everyone does. Well, everyone is different, i'm at an average 11-13% body fat most of the year. Your body adapts to your intake. So you have some people who cary more muscular mass and need more protein obviously. So the formula wouldn't apply to them. However, if the body is accustomed to 4-5 serving a day, then your absorption rate will definitely be higher. A novice bodybuilder following the standard formula in 4-5 meals a day may not want to exceed this formula.Most of the shows i have put on and been too, all have differnet individuals, with different will say, requirements. But that dosen't change the the standard formula, aknowledged by most prefessionals "is one gram of protein per lb of bodywieght. This is the formula used by most Pro-Bodybuilders and myself. I have been in the game for over a decade and still actively put on shows and Judge. Im a level 2 Judge for the (OPA Ontario Physiqe Association), and everyone in our federation seems to follow it. Like my post said, supplements are not essential,but i would rather drink a couple of protein shakes to achieve my daily protein requirements than to eat, eat, eat on some days. So far as glutamine is concerned, it is one of the cheapest amino you can buy. Some brands sell for 19.99 per kg. That will last about 100 days at two reccomended servings per day.

But do you not take body fat percentage into that formula? Remember there is a big difference in the 10% guy who can just use bodyweight and be close enough and the 20% guy who is simply feeding the fat as he doesn't have the muscle to support that much.

And like I said, too much protein will just make you fat. Hey...I'm a big protein eater myself. I eat 35% of my calories from protein which at 3500-4500 cals/day far exceeds 1g/lb of bodyweight. However, I'm pretty lean and way too active so I actually use that much. Many aren't active enough to need it. But to encourage discussion...I love to challenge blanket statements, and expect any that I make to also be challenged.

Liking to challenge goes with being a guy with a PhD who makes his living off of a certificate from a community college. I just seldom ever go with the "norm" and "accept nothing" because I "challenge everything."

I'd rather eat the whole foods instead of shakes, but when I'm very active you will see me alternating meal/shake, meal/shake, meal... and so on.

I'm not discounting what you say, I'm just encouraging discussion.

We can't say "most" because since you judge, you would likely actually know a few of them. And we know that the BS they feed the magazine writers and what they actually do aren't always exactly the same. Or at least the ones I know are like that.

[MichaelCar]

Standardization is process may be by edict or may involve the formal consensus of many or most.

Ofcourse their are thousands of different formulas that you can apply to sports . Like i said before, the norm is what it is and has been that way for as long as i can remember. So far as too much protein, in my above post i stated, that an idividual whom has a regular regiment of protein or caloric intake as an adaptive body as well as metabolism. So the case of an individual getting fat from to much protein, entirely depends on the indivdual. Example if you ingest a casein in the am, it will take 4-6 hours for assimulation, thereby constantly feeding your body essential aminos. After a workout however, your body will have utilized a great deal of those, so to prevent a catabolic state, an isoltae (like i stated in the other post) would be of great benefit and almost absorb entirely. Once again depends on the individual, on the amount of muscle mass, and exercise.

[FF621]

I start my day with:

60g Whey protein w/ 1/2 cup dry oat shake

breakfast
2 eggs,sausage,toast,coffee
multi vitamin pack

preworkout
5g Glutamine/applejuice

workout

posworkout
gaspari superpump(trying it out now usually I use plain creatine mixed with protein shake)
60g Whey protein shake w/5g Glutamine and banana

Lunch
some pasta or rice w/chicken or tuna sandwich

mid afternoon
60g Whey protein shake and banana

dinner
rice/pasta/potatoes beef/chicken

1hour before bed time
60g Casein Shake w/5g glutamine

Am i doing something wrong????

[MichaelCar]

Tuff question, to answer. What are your goals, what your present stats, have you been making lean gains, how long have you had this diet for.

Example: Let us say this has been your diet for 6 months (with some obvious moderations changes in food types and or amounts) If your body as adapted to to the amount of protein in a single serving great, if your body is not accustomed to ingesting 60grams in one serving you may want to cut it down to 30-35 (a good indication is amount of lean gains made over a specific period). So this will be a question you will have to answer. Other than the described amount and asbortion rates, its a great diet for building mass. By ingesting meals in the time frame you have outline your bodies metabolic rate should increase(once again depends how long you have been following this, and how you body has adapted) Alot of pros like to ingest a casein before bed as it allows for greater muscle recovery. Although to gain this benefit the body has to be put in an extreme amount of physical activity. Example a 30 minute stint in the gym may not be enough to utilize the amount of aminos you are consuming. However, an intense training session of 45+ may suffice. All this is theory, however, only you know what quality gains you have or have not made. If you are making steady gains, and are happy with your set goals as of date, then continue on.

Hope this helps,

Michael

ps: you may not have to ingest that last glutamine, depending on how much l-glutamine is in your casein.

[FF621]

Well I started lifting 10 months ago I'm new to this whole scene. i read a few articles here and there but there are so many different point of view that it kind od make things confussing ex. Training routine,diet,supplements. Right now I'm training 4 days a week and very intense i like to feel the pain when i finish my workouts if not then I feel like I didn't do anything. I try to limit my workout from 45-75 mins my workout consist of 4-5 sets 6-10 reps but for each reps I add heavy weight for example when I squat I add 90 lbs for each sets when i bench i add 30 pounds on each set and so on.I decided to skip cardio cause I wanted to gain some mass. I gained 75 lbs since I started lifting right now I'm at 285lbs I'm 6'3" and for the summer I would like to nice and cut my goal is to be 285lbs but lean.

Thanks Michael your comments are greatly appreciated.

[trainerty]

I wouldn't totally skip your cardio action my friend. Sounds like you are looking to keep solid mass while losing the wiggly stuff.... cardio is very hard to sub with this kind of goal.

My opinion on supps is how do you know your getting what the package advertises. Most supp companies (kind of what V stated) are more BS than actual good stuff.

Degradation in whole food my be true, but still the closer a person is to getting mostly whole foods and a good variety...the better.

[FF621]

I use EAS and ON Protein, recently started using Gaspari Superpump( at first I used Celltech I experienced massive gains then I read some post were people suggested that regular creatine did the same job so decided to give it a shot. Problem is the Creatine I cannot take it with grape juice the acid kills me so mix it with my protein shakes and add some splenda to it. I also take Glutamine. What is the best brand Of Creatine and Glutamine or highest quality out there???
About Cardio I'm starting it soon it's just that I wanted to gain the most possible.

[MichaelCar]

I guess that should say your Welcome, Anytime Buddy.

Can't take creatine with grape juice? So take it with dextrose koolaid. Or even regular sugar koolaid.

Unless you are on a very low carb cutting diet. Then you can either skip the creatine or use creatine ethyl ester which doesn't need a dextrose carrier... Don't forget though, if you are eating red meat once a day, you are likely getting enough creatine. When I'm using a lower carb diet or "anabolic" diet, I'm eating red meat at least 3 times a day, most often...5 times a day.

[MichaelCar]

Originally Posted by FF621

I use EAS and ON Protein, recently started using Gaspari Superpump( at first I used Celltech I experienced massive gains then I read some post were people suggested that regular creatine did the same job so decided to give it a shot. Problem is the Creatine I cannot take it with grape juice the acid kills me so mix it with my protein shakes and add some splenda to it. I also take Glutamine. What is the best brand Of Creatine and Glutamine or highest quality out there???
About Cardio I'm starting it soon it's just that I wanted to gain the most possible.

If your going to take a creatine my advice to you would probably be a Kre-Alkalyn. Kre Alkalyn is a buffered creatine, i have found it to be very effective. Purple K is a good name from Fusion. Buffered creatine comes in a pill form, no bloating, or stomach uneasiness. And no loading phases. It was probably my best selling creatine. Like i said before everyone reacts a little different to supplements, so trial and error my friend.

Michael

[FF621]

Kool Aid?? I heard of powder Gatorade but it's been hard for me to get it , tried BJ,Costco,Walmart. I even tried looking for Dextrose at a Organic Storers (trader's Joe) and no luck .I guess I give Kool aid a try then . what could be a good ratio to mix it??

Thanks V.

I buy dextrose at GNC. The only thing I'll buy there. When I don't have it I use sucrose which is half fructose, half dextrose i.e. table sugar.

I put 1/2 cup in 1/2 gallon of water with one packet of koolaid. I have forgotten how many grams this is though. I think it works out to about 30g. But a single ten ounce serving tastes like gatoraid and always gives me enough sugar to get effectiveness from my creatine.

Another way to get it mixed right is to buy the premixed creatine/dextrose powder that you mix with water. The cheap body fortress brand is 5g creatine with 32g dextrose and you can get it at WalMart.