Supplements the debate/discussion thread

Can anyone recommend a decent Protein bar or similar? Looking for something convenient really. Low carbs if possible too.

if your looking for taste go for supreme bars

these guys usually have 1 of their supreme range in the sale

http://www.bodyshapersfitness.com/p...n-bars-supreme_protein_bars_12_x_96g_bars.htm

as you can see chocolate caramel cookie crunch is what is on sale currently, they will usually be near their expiry date but it wont matter as they are fine for many months after. the 96g bars are huge, i normally eat half, then the other half an hour later, it's like a meal on it's own.

if you are not bothered by taste and want the cheapest ones, then surely myprotein or a similar site would be your best bet.

or better even is making your own

http://www.muscletalk.co.uk/PROTEIN-BARS-Choc-Nut-Butter-Photos-m3910200.aspx

or look on bodybuilding.com forums or other similar forums for millions of other recipes.
 
So whats the deal with creatine?

Bought some from myprotein.com

Creatine monohydrate... Been told to take this before a workout..

Went to the gym today for the first time in about 3 months, missed it :(
 
So whats the deal with creatine?

Bought some from myprotein.com

Creatine monohydrate... Been told to take this before a workout..

Went to the gym today for the first time in about 3 months, missed it :(

Take about 5g per day and you will notice the effects after about 2 weeks, then after 8 weeks of taking it, stop for a week and start again.
 
What exactly does it do though? My read on wiki failed me.

And another dumb q, how much is 5g? Don't have any scales at uni, one large spoon?

And thanks :)
 
What exactly does it do though? My read on wiki failed me.

And another dumb q, how much is 5g? Don't have any scales at uni, one large spoon?

And thanks :)

it helps to fill your muscles with excess water, which in turn helps expand your muscle fascia and also helps with delivering nutrients to your muscles due to more water being in them.

therefore you need to drink a lot of water whilst taking creatine, you may get water bloat, but when you stop taking it, your body should flush out the excess water.

some people say it works for them others day it doesn't.

i think its been scientifically proven to work.

anyway that is the jist of it, someone may be able to help you out with the science aspect of it.
 
I'm looking into some whey protein isolate as I'm intolerant to dairy I believe the isolated type shouldn't give me much trouble. Pain is that the isolated types are so much more expensive than the standard stuff, £40 for 5kg unflavoured concentrate and £62.50 for 5kg isolated.

This is from ironscience.co.uk, does anyone know anywhere that does cheaper isolate? Thanks!

edit* Also how long does 5kg usually last you guys taking it every day?
 
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Mmm isolate is expensive, I think I usually get it from myprotein but that's only when I want to use protein powder in cooking which is very rare these days. For shakes you might be better off with a non-dairy derived form of protein. There's soy (remember reading a discussion on its oestrogen-like effects but can't remember what the conclusion was), brown rice, hemp (really good, but really expensive) and pea protein. They're the main contenders. I go for pea as it's the cheapest at £25 for 5kg. Not the greatest tasting stuff in the world, but you won't find anything cheaper.

You'll want to take a little more of it than you would with whey for example. This is because it has a lower bioavailability meaning your body can't absorb all of the protein from it. I still find my body has less of a job digesting it (less bloat etc.) compared with whey, which, along with the cost, are the main selling points for me.
 
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Creatine. Some places i've read say do 3 days off 3 days on, some say load for a week then small amounts for 6 weeks, 1 week off. Whats peoples experience with taking it for best effects?
 
Creatine effectiveness is a bit of a grey area. However, it's so cheap there's no harm in loading then dropping dosage while you maintain. In the past when I've taken it I load for 7-10 days at 10g per day. Try to split the doses up if possible (easy if you have multiple shakes a day) but it's not hugely important, the best time to take it is post work out so have most/all of it then. Then for the next 7-8 weeks drop to 5g per day, again post workout or split it up into 2x 2.5g if it suits you.
 
Tried Muscletech Neurocore today, having gone through a tub of Superpump last month, I decided to try this as I've read quite a large number of positive reviews. Plus it's actually really good value at £23 for 50 servings. Can't complain at that

Taste - Ok so it's advertised at fruit punch, and I actually had Fruit Punch in Superpump too so it's a great chance for a comparison. Flavour wise, it does taste like fruit punch, it's almost identical initially in taste to Superpump, however, it has a slightly different aftertaste. It's interesting, whilst certainly not unpleasant, it's certainly an unusual flavour. But it's definitely something that I will enjoy taking daily. This was with two scoops, I'm interested to see what three will taste like, if the concentration makes it too sweet

Energy - Now, I have quite a high tolerance for these things, more often than not, I feel next to nothing. Jack3d was the last thing that really made me buzz. However, two scoops of this, and I was positively buzzing. It was crazy. I had that feeling in my stomach on the way to the gym, that you get when you're about to go on an insane roller coaster for the first time.

A sense of being eager to get in there. It was chest and triceps day so I start off with my normal incline bench press, and straight away you notice that it just gives you that edge you might not normally have on that first exercise. I'm not going to lie and say I had tunnel vision and was like a raging gorilla, as I don't believe any of these supps do this and it makes me cringe when people claim these sorts of things, but it did genuinely make me feel like, "30 seconds is too long to rest, I wanna get this set done now!". I felt like that first time you have a strong coffee when you're younger, like you just can't stay still. Even in between sets, I was on my feet pacing and just eager to go. It was quite bizarre. Also, something I noticed was that you just feel a bit more "with it", hard to explain what I mean, but you almost feel like you're high on adrenaline in some respects, like you're just fully alert and on your toes

And even by the end of the workout, that energy is still there, it does taper off, but that could be my tolerance, but it was certainly a noticeable improvement to before.

Pump - Ok, this is where I was extremely impressed. I like to do a lot of drop sets, so I'm used to getting a decent pump, but today my chest felt like it was huge. I like to tense the muscles in between sets to keep that blood flowing through them, and when doing that, it was almost uncomfortable to do so the pump was so intense. And it felt great too, and it almost gives you a boost in itself because you just feel like you want it to keep getting bigger and bigger. I didn't really notice any improvement in vascularity, but then the pump alone was good enough for me not to worry about that

Come Down - There was none, unless I'm still feeling the effects which I highly doubt, then there was no noticeable come down. I didn't get the shakes like you do with some other supplements, and I didn't suddenly feel lethargic. So that was another plus point for me

The other major plus point for me, is it didn't make me feel like I need to spend the entire day on the toilet. Which is extremely rare for pre workout supplements. I didn't feel anything. Any usually I'm pretty sensitive to magnesium and the like.

Overall, I'm hugely impressed with this, it does seem to live up to the hype and the reviews I've read. And it's certainly well worth the money I paid, and more. Just hope I don't build an immunity to this as quickly as I do most
 
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Steedie - Great review, i have lalso been looking at Muscletech Hydroxy Stim so based on the following i will be putting my order in for Neurocore today.
 
You're doing planks slightly wrong :)

You need to squeeze your abs and bum as hard as you can throughout, if your stomach is dropping then you aren't doing this. Done right you shouldn't get more than 30 seconds. I've not see ANYONE do these properly in the gym, so you've probably just copied someone doing them wrong.

Fat in your diet does not make you fat. Excess calories and poor insulin sensitivity do. Fat is very important for your body to function, and fat loss will actually slow if you are consuming too little.

just to add, there was a little study done with the plank exercise and groups of people.

The results showed that a fit person managed to hold the plank for 30-1min while the super fit people managed 1:30 and even 1 person managed 3 mins:eek:

with the plank you are ment to "suck in " but if you arent a large person or have allready good core it quite hard to suck in muscle lol, so in essance you might not notice any difference between "sucking in" and not "sucking in".

best advice is make sure the abs are "engaged" and that the back is straight.

make it harder lift-up one leg so that it is as high as the angle on the other leg. or try surpine plank for fun :p
 
just to add, there was a little study done with the plank exercise and groups of people.

The results showed that a fit person managed to hold the plank for 30-1min while the super fit people managed 1:30 and even 1 person managed 3 mins:eek:

with the plank you are ment to "suck in " but if you arent a large person or have allready good core it quite hard to suck in muscle lol, so in essance you might not notice any difference between "sucking in" and not "sucking in".

best advice is make sure the abs are "engaged" and that the back is straight.

make it harder lift-up one leg so that it is as high as the angle on the other leg. or try surpine plank for fun :p

Thanks for this

Last week the gym instructor was in at work and I asked him to show me correct form for plank so I think I'm doing it better now - 3 30sec planks :)
 
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