Supplement talk

[RMMH91]

i couldn't find a thread about it so i thought it would be good enough to have its own thread......what supplements do you take and why?

anything from vitamins, protein powders/shakes and anything else

or questions on different products.

[RMMH91]

http://www.runnerspace.com/eprofile.php?do=videos&year=2010&pg=1&event_id=1051&video_id=29778&folder_id=1325&offset=3#video

has anyone heard of ZMA or have used it?

[Cocakula]

Multivitamin
B-Complex
Taurine

The last 2 mainly because I'm a vegetarian
The first for good measure

[A Blind Guy]

Took NOxplod for a couple days. Then I pissed blue out of my ass, three times in two hours.

Stopped taking NOxplod.

[Otis Moulmein]

Myoplex after hard efforts (3-4 times a week).

[ItalianRunner6]

I use Endurox R4 and I really like it. I used to take just a general/all purpose protein shake, but then switched to Endurox once I started getting more committed go running. Also, all of the Wisconsin distance guys use it so I would say it's pretty good.

[WillyNilly]

Endurox on occasion.
Centrum multi
Vit. C
Vit. B
Glucosamine
Fish Oil

[Burke49]

http://www.runnerspace.com/eprofile.php?do=videos&year=2010&pg=1&event_id=1051&video_id=29778&folder_id=1325&offset=3#video

has anyone heard of ZMA or have used it?

Yeah i've used ZMA quite a lot last year. It was great with aiding in a better sleep and its supposed to boost testeorone levels which i cant attest cuz I didn't notice anything.

[RunFreer]

might start taking ZMA, i need something like cal-mag-zinc.

Anyone know about that EpoBoost stuff?

[RMMH91]

might start taking ZMA, i need something like cal-mag-zinc.

Anyone know about that EpoBoost stuff?


im trying to find someone results after long term use of ZMA...like blood work or something, not just Brad Hudson saying he has all his elite athletes on it.

and yeah i have seen that natural epo boost stuff, but i dont know anything about it. they do pay some elite athletes to sponsor it though but again id like to see research on it.

[Greyhound 65]

Anyone use ASEA. A friend of mine has been trying it and swears by it but I think it is just a Multilevel Marketing scam, but I have not really tried it.

[bananarama]

Multi
Fish Oil (6-8 a day) - anti-inflammatory
Iron (2-3 a week) - boost iron levels to raise hemoglobin
Zinc - before bed to increase testosterone levels, speed recovery
Echinacea - immune system
C (if needed) - immune system
Whey - muscle repair (post workout)
Casein - muscle repair (before bed)
Creatine Monohydrate (only 3g) - improve power and endurance

[RunFreer]

Multi
Fish Oil (6-8 a day) - anti-inflammatory
Iron (2-3 a week) - boost iron levels to raise hemoglobin
Zinc - before bed to increase testosterone levels, speed recovery
Echinacea - immune system
C (if needed) - immune system
Whey - muscle repair (post workout)
Casein - muscle repair (before bed)
Creatine Monohydrate (only 3g) - improve power and endurance

i'd advise against whey protein isolates. Those are seriously unhealthy for you because of they way (whey) they are processed (haha pun...).

I would suggest going for a vegan or vegetarian protein blend like hemp/pea protein as they are totally complete and compliment each other.

[The Saint]

Liquid Iron
Multi
Fish Oil

[watch me run]

endurox r4 <3

[MadwestCC]

Pills: Vitamin C and Echinacea

Other stuff:
Chocolate Milk
Endurox
Accelerade
Occasional Clif Bar
and I sometimes add whey protein to a conventional shake or something for recovery.

Also, I know this isn't a supplement but for improved recovery I recommend RecoFit or Zootz calf compressors.

[RunFreer]

fish oil
iron
hemp protein
vitamin D

[RMMH91]

fish oil
iron
hemp protein
vitamin D

take iron with heme and it absorbs a lot better than regular iron, thats what most of my team uses.

[RunFreer]

take iron with heme and it absorbs a lot better than regular iron, thats what most of my team uses.

yeah the pill i take has heme iron in it actually, its a combo but only has abut 26 mg of iron, 4 of which is heme.

[The Saint]

Take liquid iron.

[Burke49]

Citrulline Malate.

[RunFreer]

Citrulline Malate.

isn't this for lifters/ builders? how do you see it helps?

[RunFreer]

double post...

anyone take any BCAAs, especially leucine? I know those are important to proper recovery.

[g2g4gold]

This is kind of applicable. New "drug" for doping hitting the mainstream now is deer antler velvet. it can't be detected in urine, only by blood and its basically a super growth hormone.

the webmd is pretty funny:
http://www.webmd.com/vitamins-supplements/ingredientmono-808-DEER%20VELVET.aspx?activeIngredientId=808&activeIngredientName=DEER%20VELVET

I think this is what superman took to help him with his "failure to thrive" as a child. Only side effect is you get antlers. worth it?

[ILXC9413]

1 per day- Multivitamin
1 per day- Vitamin C

Whey protein - only after some lifting sessions
Chocolate Milk - after runs of 9 miles or more

[RMMH91]

1 per day- Multivitamin

Chocolate Milk - after runs of 9 miles or more

i always wanted to know the science behind chocolate milk versus regular milk....everything always says drink chocolate milk but whats the difference between that and skim milk other than extra fat/calories for after a run.

[ILXC9413]

http://www.acsm.org/AM/Template.cfm?Section=About_ACSM&TEMPLATE=/CM/ContentDisplay.cfm&CONTENTID=14752

"CHOCOLATE MILK MAY HELP REPAIR MUSCLES, RESTORE GLYCOGEN AFTER EXERCISE

BALTIMORE– Two studies presented at the American College of Sports Medicine’s 57th Annual Meeting in Baltimore show that chocolate milk may be a worthwhile post-exercise recovery beverage.

William Lunn, Ph.D., who collaborated on both research studies conducted in the lab of Nancy Rodriguez, Ph.D., FACSM, found in the first study that ingesting chocolate milk after a run supported skeletal muscle protein synthesis during recovery.

Eight male runners in relatively good training shape completed two runs (each 45 minutes at 65 percent of their maximum levels) during two weeks of eating a balanced diet matched to their individual caloric needs. Following each run, the study participants drank either 16 ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only beverage, matched for calories with the milk.

Following muscle biopsy samples taken during a three-hour recovery period after each run, Lunn found that runners who drank fat-free chocolate milk during recovery had heightened markers of muscle protein repair compared to the carbohydrate drink.

“It’s always helpful for exercisers to learn of additional options for recovery drinks,” Lunn said. “Chocolate milk can be relatively inexpensive compared to commercially available recovery drinks and is easy to make at home, making it a viable and palatable option for many people.”

The second study showed that chocolate milk also contributes to replenishing glycogen stores in muscles, a source of fuel during prolonged exercise. Muscle glycogen levels in the same eight male runners were tested 30 minutes and 60 minutes following ingestion of either the fat-free chocolate milk or the carbohydrate beverage.

Muscle glycogen content was greater for the chocolate milk drinkers at both measurement times, further supporting the use of this drink in recovery nutrition strategies.

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 35,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine."

[RMMH91]

http://www.acsm.org/AM/Template.cfm?Section=About_ACSM&TEMPLATE=/CM/ContentDisplay.cfm&CONTENTID=14752



ive read that i believe or one just like it....my thing is whats the difference between chocolate and regular milk. which to me its just more chalories/fat (if its not fat free) and people like choclate milk more adviously. other than that i don't know why they just say milk after runs, i don't think the chocolate is making the difference its the vitamins/protein/calories your getting from milk in general.

[matthewxcountry]

I take a multivitamin, but that is pretty much it.

Before taking a supplement it is always best to consult with a registered dietitian or doctor. Taking a whole bunch of supplements without consulting unbiased professionals is probably not a good idea because supplements are not regulated by the FDA like medicine is. Many vitamins have negative effects if taken in very high doses.

[The Saint]

ive read that i believe or one just like it....my thing is whats the difference between chocolate and regular milk. which to me its just more chalories/fat (if its not fat free) and people like choclate milk more adviously. other than that i don't know why they just say milk after runs, i don't think the chocolate is making the difference its the vitamins/protein/calories your getting from milk in general.

Protein takes care of repairing the muscles. Sugar replenishes muscle glycogen. Chocolate milk has sugar, regular milk does not.

[Hath]

ive read that i believe or one just like it....my thing is whats the difference between chocolate and regular milk. which to me its just more chalories/fat (if its not fat free) and people like choclate milk more adviously. other than that i don't know why they just say milk after runs, i don't think the chocolate is making the difference its the vitamins/protein/calories your getting from milk in general.

Chocolate milk has more simple, fast acting sugars, speeding up the recovery process, compared to regular milk. The carb to protein ratio of regular milk isn't even 2:1, but chocolate milk is around 4:1, which is what you need for faster recovery.

[who do you love]

Whey protein & Gatorade after harder days, just Gatorade after easy days.

Vitamin B with lunch when I remember.

Iron 1x every 1-2 weeks.

[magnusxc]

Has anyone used Endurox? I usually drink 20 oz of gatorade a day, 8 before I run and 12 after, should Endurox replace it? Is it beneficial? Any info is appreciated

[Crystazul]

Has anyone used Endurox? I usually drink 20 oz of gatorade a day, 8 before I run and 12 after, should Endurox replace it? Is it beneficial? Any info is appreciated

Gatorade endurance formula is pretty good, although I don't drink really anything other than water plus various foods rich in the other key nutrients.

I think the only thing Endurox has on Gatorade endurance formula is protein, but I like to get my daily protein from chicken and skim milk so take it as you will.

Endurox has a lot more carbs, and unless you are training really really long distance (18+) that is probably not necessary assuming your post-run meal includes carbs (chocolate milk).

[RunFreer]

endurox is just pure sugar, its not helpful at all, unless you do like ironman training or bike 50 miles/ swim 3 hours a day. for running, honestly you're good with some watermelon and a glass of water. or just schedule runs before meals.

[Rob A]

GNC Sport Multi
First Endurance Optygen
Fish Oil
Calcium + D
Glucosamine/Chondroitin
L-Glutamine

[matthewxcountry]

1 per day- Multivitamin
1 per day- Vitamin C

Whey protein - only after some lifting sessions
Chocolate Milk - after runs of 9 miles or more

I'm curious as to why you take vitamin C? Multivitamins usually have at least 150% of your daily value, so does one serving of many cereals, and most runners eat far more than one serving (if they eat cereal). There doesn't seem to be any harm in taking excess vitamin C though, so is that the main reason?

[Cocakula]

EPO, but only on days ending in y

[Crystazul]

I'm curious as to why you take vitamin C? Multivitamins usually have at least 150% of your daily value, so does one serving of many cereals, and most runners eat far more than one serving (if they eat cereal). There doesn't seem to be any harm in taking excess vitamin C though, so is that the main reason?

Maybe for a good immune system? My understanding is most of the amount you see on the nutrition facts doesn't get absorbed. And since Vitamin C is water soluble, you can essentially take as much as you want in one day without turning into an orange.

[Dragrun]

Has anyone used Endurox? I usually drink 20 oz of gatorade a day, 8 before I run and 12 after, should Endurox replace it? Is it beneficial? Any info is appreciated
Endurox is very beneficial after long runs and workouts, its 4:1 ratio of carbs to protein is the ideal ratio for optimal muscle recovery, the carbs and sugar replenishes your glycogen stores and the protien helps with muscle recovery, without carbs and protein after a hard exercise your body will start to break itself down leading to not gaining to much from your workout its only hurting yourself. Endurox helps you build from the workout and you then build muscle and recover better. Endurox vs. choc. milk- endurox is supplemented with other vitamins, minerals, and amino acids. I usually have choc. milk after any regular run and endurox after the ones where I have to exert myself.

[RunFreer]

Endurox is very beneficial after long runs and workouts, its 4:1 ratio of carbs to protein is the ideal ratio for optimal muscle recovery, the carbs and sugar replenishes your glycogen stores and the protien helps with muscle recovery, without carbs and protein after a hard exercise your body will start to break itself down leading to not gaining to much from your workout its only hurting yourself. Endurox helps you build from the workout and you then build muscle and recover better. Endurox vs. choc. milk- endurox is supplemented with other vitamins, minerals, and amino acids. I usually have choc. milk after any regular run and endurox after the ones where I have to exert myself.

skip the 'rox its way expensive and not that much better. The pure sugar is bad, better off just emptying a chocolate milk and a banana, you'll feel more satisfied and it's just as good. if protein is an issue then grab a cup of greek yogurt, it has a ton.

[Dragrun]

skip the 'rox its way expensive and not that much better. The pure sugar is bad, better off just emptying a chocolate milk and a banana, you'll feel more satisfied and it's just as good. if protein is an issue then grab a cup of greek yogurt, it has a ton.
You are correct in all matters, I was just defending the case of endurox, I also get it half off so that it another reason I get it.

[jtrain54]

I'm debating caving and getting some supplements, was thinking about this one: Can someone make the case for or against this?

http://www.gnc.com/product/index.jsp?productId=4033437

[The Saint]

Just take supplements that will improve your overall health.

[Rob A]

I'm debating caving and getting some supplements, was thinking about this one: Can someone make the case for or against this?

http://www.gnc.com/product/index.jsp?productId=4033437

I take 'em, GNC offers them for $10 with free shipping every once and awhile if you sign up for their email list. Definitely worth the price.

[seagullxc33]

I have used Endurox for a year or so. I feel like it has helped with recovery, but I would only use 1 scoop to cut down on the sugar. But one of the cons about it is the price. Recently, I have been having diluted gatorade and adding Kefir. This gives it some protein to make it close to a 4:1 ratio. The gatorade has glucose and gives your body the quick sugar that it needs after a prolonged duration of exercise.

Also, I would have some fruit after a run but have stopped. It is because the fruit sugar, fructose, is low glycemic which means the body will not digest the fruit quickly.

[RunFreer]

I have used Endurox for a year or so. I feel like it has helped with recovery, but I would only use 1 scoop to cut down on the sugar. But one of the cons about it is the price. Recently, I have been having diluted gatorade and adding Kefir. This gives it some protein to make it close to a 4:1 ratio. The gatorade has glucose and gives your body the quick sugar that it needs after a prolonged duration of exercise.

Also, I would have some fruit after a run but have stopped. It is because the fruit sugar, fructose, is low glycemic which means the body will not digest the fruit quickly.


Your body is very sensitive to insulin after exercise which is why there is that "30-60 min window" you're fine with basically any carbs at all even fruit. Better off just have a real meal within a few hours.

[caxc10]

Powerbar vs Cliffbar? Which one is better? Obviously the chocolate chip fudge flavors aren't healthy. I am refering something along the lines of a plain vanilla power bar vs. blueberry crunch cliffbar?

[The Saint]

Nothing beats good ol' regular food.

[Crystazul]

Powerbar vs Cliffbar? Which one is better? Obviously the chocolate chip fudge flavors aren't healthy. I am refering something along the lines of a plain vanilla power bar vs. blueberry crunch cliffbar?

They aren't that bad for you...:confused:

As for best flavor, Spiced Pumpkin Pie is out of this world! It is seasonal however, so I usually buy three boxes when it's in stock.

[The Hammer]

Powerbar vs Cliffbar? Which one is better? Obviously the chocolate chip fudge flavors aren't healthy. I am refering something along the lines of a plain vanilla power bar vs. blueberry crunch cliffbar?

Clifbars and it aint even close.

[CwU253]

Powerbar vs Cliffbar? Which one is better? Obviously the chocolate chip fudge flavors aren't healthy. I am refering something along the lines of a plain vanilla power bar vs. blueberry crunch cliffbar?

ClifBar for sure. Not only do they help keep you fuller longer (with the fiber it has is in), I feel like that it is more of an natural product than Powerbar. Not to mention it tastes like actual food haha.

[RunFreer]

Clifbars have soy = estrogen

honestly you'll be fine if you only eat one a day...just don't live on them. The isoflavones mimic estrogen in the body I guess and it adds up. So don't chug soymilk either. that is all.

I make my own power bars. They don't taste as good, but they're cheap and do the job.

[ILrunna]

What's wrong with soy/estrogen? I eat 2-3 clif bars a day

[FastLane]

I'm debating caving and getting some supplements, was thinking about this one: Can someone make the case for or against this?

http://www.gnc.com/product/index.jsp?productId=4033437


I have a question about this product. It says: "Features a creatine precursor blend to help support the body's natural creatine production" and i was wondering if anyone could describe what this "creatine precursor blend" is. I'd like to stay away from creatine supplements. I don't understand if this means that it is similar, or is exactly like, taking a creatine supplement.