These are the current supplements I'm taking and my opinion on whether you should take them or not. Sometimes the synergistic effect is better than the single supplement itself.
I buy all my supplements at nutrabio.com and swansonvitamins.com
1. Whey Isolate is better a better form of protein than the Whey Concentrate, or so I've read. My opinion is...this is a must have.
2. Casein protein. You take this night time protein right before bed with some kind of healthy fat. It takes 5, 6 to 7 hours to fully digest, supplying you with a steady stream of protein when your sleeping as well as keeping your metabolism up by your body working to digest it. This is a must have. I take this with coconut oil to help slow down the digestion even more.
3. L-Glutamine. This is involved in regulating protein synthesis and has been shown to possess powerful anti-catabolic properties. Intense exercise can deplete this in your body, so supplementation is recommended for muscle recovery and to aid in the soreness. I take this after working out. For me, it is a must have.
4. Beta Alanine. Beta-Alanine supports increased performance and lean mass gains by: Increasing muscular endurance for more productive workouts, Increasing exercise capacity so you can train harder & longer, Improving muscular strength & power output, Increasing intracellular carnosine levels delaying fatigue and metabolic acidosis,and it helps delay muscle fatigue. It has an awesome synergistic effect when you stack this with Creatine. I can tell a difference when taking this. This is a must have. This usually takes about 2-3 weeks before it kicks in. The best way to take it is to divide the doses over 4 times a day for the first 3 weeks at 1.6 grams each, then 2 grams before and after exercising after that.
5. Creatine. I take 2 different kinds. 3 grams of Creatine AKG and 3 grams of Creatine Ethyl Ester Malate before and after workouts. There is enough data and research on this supplement to show that it does improve your workouts as well as improving lean muscle mass. This is a must have.
6. L-Leucine. L-Leucine stimulates muscle protein synthesis and may be the major fuel involved in anabolic (tissue building) reactions. This makes them especially important for body builders and other athletes in sports that demand explosive strength. I take 6 grams with my post workout shake. I can tell a difference since I started taking this. In my opinion, this has helped me.
7. DIM-plus (Diindolymethane). As we get older, our bodies use more estrogens and less and less testosterones. This supplement promotes healthy estrogen metabolism by reducing the levels of the less favorable estrogens (16-dydroxyestrogen) and increasing the levels of the more favorable estrogens (2-hydroxy-estrogen) and helps your body utilize more of the free testosterone in your body. This particular supplement is the kind that is found in calciferous vegetables such as brocolli, brussel sprouts, cabbage and kale. I can definitely tell a difference when taking this. 4 capsules twice a day. It seems like it takes about 3 weeks to fully kick in good.
8. Cinnulin PF. I take this with the creatine for a synergistic effect. It is suppose to help with the absorption of creatine and keep your blood sugar low. I take this with my pre-workout shake. It seems to help with both. I take 1 capsule pre workout.
9. R-fraction Alpha lipoic acid. I take this with creatine with my post workout shake. This is a better absorbing ALA supplement. This is suppose to also help with the absorption of creatine post workout. This also seems to help. I take 300 mg post workout.
10. Fish oil/omega 3. I take about 10,000 mg per day of omega 3. It is not only healthy for your body it is suppose to help with fat loss also. This is a must have, if only for the health benefits.
11. Coconut oil. This is another healthy fat. It helps raise your good cholesterol and it helps your body burn fat. I can definitely tell a difference when I take this. I take this to supplement my fat intake. Usually about 1 and 1/2 tablespoons a day. When I start my bulking cycle I will take more. You also use this to fry things in instead of olive oil or some other oil. It has a higher temperature tolerance before turning rancid, the other oils turn bad at much lower temps.
12. I also take various vitamins and minerals. I read that it's best not to take any anti oxidants close to working out because it hinders your progress. Since it's not imperative to take these close to workouts, I figured....why not take it some other time, just in case. These would be things like zinc, vitamin c, ect...
I don't take anything to promote a "pump" because if you build a body on superficial things, you will want to keep taking it. They do work and you do get a pump....but I don't think it's necessary to spend the money on something that's temporary and non-essential to my goals.
These supplements I've named will increase your strength, stamina, endurance, lean muscle mass and aggressiveness when working out.
However, these are not a substitute for a good diet. You can not out exercise a bad diet. If your diet is bad, all the supplements in the world won't help you. These are merely supplements to fill in the blanks with your diet, so don't rely on these. Your nutrients should come from your food in your diet.
