*** The 2016 Gym Rats Thread ***

[mrthingyx]

I would say its widely accepted products such as Liv52 and milk thistle do work.

Creatine is good one... but then so are:

- Beta alanine
- Caffeine
- Taurine (particularly in conjunction with beta alanine)
- Citrulline malate

There are others, but I won't bore you. I will, however, suggest you start looking through:

- Sciencedirect.com (science journal library)
- Examine.com (pop science summaries)
- Pubmed.com (pop science journal library).

And then you're into interpretation of results. Just because something "has no research" supporting its outcome in an exercise (i.e. power) context, does not mean it has no benefit in others (size, recovery, inflammation, hormones, etc.).

Now will any of these make any difference? That's the real question... as with all supplements, the clue is in the name:

- supplements cannot help your form;
- supplements cannot account for less-than-optimal genetics;
- supplements cannot account for bad diet;
- supplements cannot help with chronic/acute sleep/recovey issues;
- supplements cannot account for being bad at a sport.

Once all of the above are addressed, supplements might give you an edge against a genetic twin with exactly the same training history.

 

[Jacksonn]

Creatine is good one... but then so are:

- Beta alanine
- Caffeine
- Taurine (particularly in conjunction with beta alanine)
- Citrulline malate

There are others, but I won't bore you. I will, however, suggest you start looking through:

- Sciencedirect.com (science journal library)
- Examine.com (pop science summaries)
- Pubmed.com (pop science journal library).

And then you're into interpretation of results. Just because something "has no research" supporting its outcome in an exercise (i.e. power) context, does not mean it has no benefit in others (size, recovery, inflammation, hormones, etc.).

Now will any of these make any difference? That's the real question... as with all supplements, the clue is in the name:

- supplements cannot help your form;
- supplements cannot account for less-than-optimal genetics;
- supplements cannot account for bad diet;
- supplements cannot help with chronic/acute sleep/recovey issues;
- supplements cannot account for being bad at a sport.

Once all of the above are addressed, supplements might give you an edge against a genetic twin with exactly the same training history.

With whats in bold, so you are using energy boosters? I think that's a little different than what I would say are gym "supplements". You can get nearly all that in a redbull, which I don't associate with the gym.

 

[tom_e]

The only energy booster as such there is Caffeine, the others have no stim effects.
The amount of Taurine in an energy drink is also no where near enough to give any of the benefits shown by research.
It's again just thrown in because the general population think the more fancy ingredients the better.

 

[mrthingyx]

With whats in bold, so you are using energy boosters? I think that's a little different than what I would say are gym "supplements". You can get nearly all that in a redbull, which I don't associate with the gym.

Interesting terminology. Caffeine doesn't "boost energy" but it does screw with hormones to make the user feel less bad, depending on susceptibility. Neither do any of the other three, but there we go.

And I use caffeine because I drink coffee. Because I like coffee. Cyclists and other people, however, will use it to minimise feelings of fatigue to enable exercise intensity for longer periods of time.

Citrulline malate and beta alanine are both involved in the cleanup that takes place at a cellular level during activity, i.e. they help replenish ATP and buffer cellular acidity to ensure you don't feel horrid and keep your power output constant and consistent.

Happy to carry on...

 

[mrthingyx]

The only energy booster as such there is Caffeine, the others have no stim effects.
The amount of Taurine in an energy drink is also no where near enough to give any of the benefits shown by research.
It's again just thrown in because the general population think the more fancy ingredients the better.

Taurine is actually important when supplementing with Beta Alanine because BA is preferentially sucked in by the intestine to taurine, meaning too much BA can make you taurine deficient...

 

[Freefaller]

I don't think I take either Liv52 or MT for the shinny packaging. I do take it to limit damage to my live while taking other substances.. That certainly do work however are slightly toxic.

Actually things like MT haven't had any absolute evidence, some anecdotal but limited double blind/lab based studies. That said it has been accepted that it MAY improve protein synthesis in liver cells which as such MAY aid damaged cell repair.

The best way to maintain a healthy liver? Don't drink to excess, and don't take hepatotoxic medication.

Remember, supplements are supplements - they are not replacements for a good lifestyle/diet. In the winter it makes sense to take Vitamin D3 for example. Also a lot of people take supplements without realising how the work. ZMA for example won't be absorbed as easily if calcium is present in the small intestine yet people will often have dairy when taking ZMA etc... it's not that they do not have a purpose or "work", it's just that a lot of people do not know how / when to take supplements to enhance their effects.

Because daily life is so busy, and I cannot and do not want to do take blood tests, blood/sugar tests regularly during the day to optimise my supplement intake, I just don't bother with the supplements in the first place, unless I know for a fact that what I'm taking will have a positive effect.

A shot of coffee and a banana before the gym for me is really effective for example. Don't need a prework out for that!

 

[tom_e]

Taurine is actually important when supplementing with Beta Alanine because BA is preferentially sucked in by the intestine to taurine, meaning too much BA can make you taurine deficient...

There's no BA added to energy drinks (Red Bull,Monster,etc.) that I'm aware of though, it just seems like another let's put a useless pinch is so we can stick it on the label.

 

[mrthingyx]

There's no BA added to energy drinks (Red Bull,Monster,etc.) that I'm aware of though, it just seems like another let's put a useless pinch is so we can stick it on the label.

Ah - sorry. BA is not in energy drinks at all.

Taurine in Red Bull... no idea. I don't drink it.

 

[Freefaller]

Vile stuff - and not particularly good either!

 

[MoNkeE]

Haha that reminds me of something I read on the Internet the other day.
"Proof that human race is doomed: we write "do not mix with alcohol" on the side of a can of redbull, then immediately make Jaeger Bombs

 

[MikeTheNative]

Who in here takes pre-workout? I really need to start limiting the amount I use.

 

[Freefaller]

I do if I'm not at home or not at a usual gym and I haven't got access to my normal coffee/banana, or if I go to a gym meet or something and need a bit of extra buzz. However, generally I don't bother as I'm usually motivated once I start lifting.

 

[Jacksonn]

I used to, currect ones don't seem to work as well as they used to . However new prosupps stuff is really go, tried some the other day. Pump was rather ludicrous. Mostly in my head.. ha.

 

[MartynB85]

Who in here takes pre-workout? I really need to start limiting the amount I use.

What is it exactly that you take?

I always make sure I have had my cocktail, and to be honest I'm not sure if I it actually gives me any advantage. I make my own from supps that have some research backing them. I think caffeine, carbs and protein is all you need.

 

[reiyushin]

I take pulse from mp. It's batch tested which is a big plus. Only use it on the weekend sessions as they tend to be longer / tougher.

 

[MikeTheNative]

What is it exactly that you take?

I always make sure I have had my cocktail, and to be honest I'm not sure if I it actually gives me any advantage. I make my own from supps that have some research backing them. I think caffeine, carbs and protein is all you need.

I take C4, I think it does help when you feel tired and had a bad night sleep etc. But I take even when I feel relatively good which is what I need to cut down on.

 

[Jacksonn]

More a mental thing for me, I "think" it will help.

 

[MartynB85]

I take pulse from mp. It's batch tested which is a big plus. Only use it on the weekend sessions as they tend to be longer / tougher.

I take C4, I think it does help when you feel tired and had a bad night sleep etc. But I take even when I feel relatively good which is what I need to cut down on.

I'm no expert but both of those look a bit naff. Personally I think your best bet is to make your own, I do, that way you can get proper dosages in there and add/remove items as you feel fit.
Just beta alanine and citruline malate at proper dosages (5g and 8g) with some caffeine will be better than most pre workouts out there. I've started to add TMG and Ornithine to this too which I'm trying at the moment, then i take my creatine post workout. I find caffeine is the most effective for me, but only if you haven't built too much of a tolerance to it.

I'm a novice and still making the most of my newbie gains, so its hard to work out how effective these are for me, but the research says they can work so I'll try them.

I workout late evening usually so I'm often quite tired already. But I find that I can have an awesome workout when i train fresh and with my preworkout, I can just lift more but it's probably just the caffeine and synephrine sending me hyper

 

[XeNoN89]

I take C4, I think it does help when you feel tired and had a bad night sleep etc. But I take even when I feel relatively good which is what I need to cut down on.

I've taken pre-workout supplements for years. tried the following

SuperPump
NO Xplode
White Flood
Jack3d
1MR
White Flood Reborn
C4

Currently still have C4 before every session. I do notice a significant difference if I don't have a pre workout. My overall strength levels don't change much but I get tired a lot quicker when I don't take them and so it ends up affecting the second half of my session the most.

 

[Sycho]

I've taken pre-workout supplements for years. tried the following

SuperPump
NO Xplode
White Flood
Jack3d
1MR
White Flood Reborn
C4

Currently still have C4 before every session. I do notice a significant difference if I don't have a pre workout. My overall strength levels don't change much but I get tired a lot quicker when I don't take them and so it ends up affecting the second half of my session the most.

I train at 6am in the morning before work so a pre-workout helps me and tend to bang out a few more reps on most exercises plus energy seems better....is NO Xplode good?

I am currently using Rich Piana's Kill It which is working pretty well.

If i do not take one i just eat a banana and drink coffee.