Soldato
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- 7,613
^Sums up most of this thread.
Supplements the debate/discussion thread
- Thread starter Freefaller
- Start date
I'll do some digging after work, I'm sure I've read it before.
Something to do with the fact it's fat soluble and the molecule structure or something along those lines.
Soldato
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From the examine.com supplement reference guide;
To be blunt, multivitamins tend to be useless (even though vitamin and mineral supplementation has a lot of
potential). While the concept is quite novel (cover most dietary deficiencies in one pill), the execution tends to
have quite a few glaring flaws:
Getting the recommended daily allowance (RDA) does not mean you are getting the optimal dosage. The RDA
has been set up to allow for a minimum level of health, not optimal. A great example is Vitamin D - while the
RDA is 400-800 IU, the optimal levels tend to be > 2000 IU.
There are usually many micronutrients that you get enough of (without even having to try), and adding even
more can run the risk of overdosing (two easy examples are selenium and beta-carotene).
The physical limitations inherent in one pill. People may prefer one pill a day, but there is only so much you can
fit in one.
Health is more than just the classically defined vitamins, and there are many compounds that are very healthy
for the body but are not vitamins, and thus can be missing from multivitamins.
As a general rule, using a multivitamin is not a good idea. Tedious as it is, multivitamins have been analyzed on
a per-vitamin basis in order figure out if they are any useful.
While multivitamins may appear to be an easy panacea, their execution tends to be poor. Focusing too
heavily on the “multi” aspect, most tend to have below-optimal dosages of vitamins, tending to focus more
on having a plethora of vitamins/minerals present. It is likely more prudent to get a few specific vitamins
and minerals in isolation.
To be blunt, multivitamins tend to be useless (even though vitamin and mineral supplementation has a lot of
potential). While the concept is quite novel (cover most dietary deficiencies in one pill), the execution tends to
have quite a few glaring flaws:
Getting the recommended daily allowance (RDA) does not mean you are getting the optimal dosage. The RDA
has been set up to allow for a minimum level of health, not optimal. A great example is Vitamin D - while the
RDA is 400-800 IU, the optimal levels tend to be > 2000 IU.
There are usually many micronutrients that you get enough of (without even having to try), and adding even
more can run the risk of overdosing (two easy examples are selenium and beta-carotene).
The physical limitations inherent in one pill. People may prefer one pill a day, but there is only so much you can
fit in one.
Health is more than just the classically defined vitamins, and there are many compounds that are very healthy
for the body but are not vitamins, and thus can be missing from multivitamins.
As a general rule, using a multivitamin is not a good idea. Tedious as it is, multivitamins have been analyzed on
a per-vitamin basis in order figure out if they are any useful.
While multivitamins may appear to be an easy panacea, their execution tends to be poor. Focusing too
heavily on the “multi” aspect, most tend to have below-optimal dosages of vitamins, tending to focus more
on having a plethora of vitamins/minerals present. It is likely more prudent to get a few specific vitamins
and minerals in isolation.
Caporegime
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Soldato
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- London
Yep. I take the 10,000iu Healthy Origins Vit D3 daily, except at the moment while the sun is out and I'm off work and can spend more than 10-15mins cooking myself. When I'm on shift whether it's 8-8 days or nights, I either don't see much sun, or none at all during the winter since it's dark when I leave the house and dark when I get home.
Maltodextrin and dextrose will give you a nice crash around an hour after you consume them, but will be absorbed faster into the body than fructose post-workout.
Fructose has a slower absorption profile than glucose-type sugars, and has been shown in some studies to be easier to include in human fat production. Doctors like diabetics to use it instead of sugar because it is less reliant on insulin and - being sweeter than sucrose - can be used in smaller quantities.
To answer your first question: you're shopping for the wrong chemical, so just get more sleep.
Fructose has a slower absorption profile than glucose-type sugars, and has been shown in some studies to be easier to include in human fat production. Doctors like diabetics to use it instead of sugar because it is less reliant on insulin and - being sweeter than sucrose - can be used in smaller quantities.
To answer your first question: you're shopping for the wrong chemical, so just get more sleep.
Caffeine + coconut oil.
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Only if you're ignorant enough to spend £000s on supps without knowing how to take them or how to exploit their benefits.
Although being the thread starter, I'm quite interested in natural supplementation as I find it interesting, and have had tangible (albeit anecdotal) reactions from some of them.
I agree with you that being "on" a supp is a daft thing to say - but whey is just another bit of food, that helps to bolster up macros. Caffeine does have an energising effect, as do other pre-work out supplements. As for things like creatine and other amino acids, they have been widely researched and have proven benefits.
However, again, there are many supps that have more sketchy or unproven results, and are based on perception, which is daft.
However, if you're clued up on nutrition, and your training, and are in touch with your body's behaviour, some supplements, however subtle, may have a positive/or tangible effect on you. others, are just good for your health (i.e. fish oils).
So whilst I understand your throw away comment is said with a little bit of rolling eyes, also do bear in mind there are people here who aren't just blindly taking every legal/natural chemical/plant - a lot of people make well researched and calculated decisions.
Caporegime
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Only if you're ignorant enough to spend £000s on supps without knowing how to take them or how to exploit their benefits.
Although being the thread starter, I'm quite interested in natural supplementation as I find it interesting, and have had tangible (albeit anecdotal) reactions from some of them.
I agree with you that being "on" a supp is a daft thing to say - but whey is just another bit of food, that helps to bolster up macros. Caffeine does have an energising effect, as do other pre-work out supplements. As for things like creatine and other amino acids, they have been widely researched and have proven benefits.
However, again, there are many supps that have more sketchy or unproven results, and are based on perception, which is daft.
However, if you're clued up on nutrition, and your training, and are in touch with your body's behaviour, some supplements, however subtle, may have a positive/or tangible effect on you. others, are just good for your health (i.e. fish oils).
So whilst I understand your throw away comment is said with a little bit of rolling eyes, also do bear in mind there are people here who aren't just blindly taking every legal/natural chemical/plant - a lot of people make well researched and calculated decisions.
this is why someone should make a post and sticky it which basically includes 3 groups of supplements:
Group A - Supplements worth buying (those that can have a major effect)
Group B - Supplement that may be worth buying (those that have a minor effect)
Group C - Supplements not worth buying (snake oil or overpriced crap)
then list the usual suspects in the above categories
Maltodextrin and dextrose will give you a nice crash around an hour after you consume them, but will be absorbed faster into the body than fructose post-workout.
Fructose has a slower absorption profile than glucose-type sugars, and has been shown in some studies to be easier to include in human fat production. Doctors like diabetics to use it instead of sugar because it is less reliant on insulin and - being sweeter than sucrose - can be used in smaller quantities.
To answer your first question: you're shopping for the wrong chemical, so just get more sleep.
Thanks
The thing is I need something to give me a boost in the morning, no matter how much sleep I get mornings are a struggle usually.. Last night also after a run I was spent! I need something for a quick boost for an hour or so to get me through the later part of the night until bedtime.
Coconut oil would be a good choice but probably wouldn't go with banana and oat shake
Caffeine is unflavored though is it not?
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Coconut oil goes with everything!
Caporegime
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i dont really find coconut oil's flavour to be overpowering anything tbh, im pretty sure you wouldn't even notice it's flavour with a banana in there
