how often should i be using suplements?

[stekelly1980]

I work for four on and four off so I train hard for the four days when im off. My question is what i should be doing as i have no idea if i should be having protein and anything else when im working as i feel it may be a waste?
id love a supplement plan for when im training and when im working really but not been able to find any similar stories to mine.
Thanks guys

[munch]

Supplements are a waste if your food has everything in them. What are you taking, and how much does your body need. When you know the latter, you can work out how much you are eating, the difference you supplement. Of course this is hard to do with things like Omega3 hence worth popping them anyhow. I also take Vit C since it seems to benefit me overall health and glucosamine. Some ppl do not see the value in the latter, but I'm certain it has helped my joints...even if as a placebo.

First step work out what you need and write down what you are getting from diet.

Dan

[Bison]

Quote

I work for four on and four off so I train hard for the four days when im off. My question is what i should be doing as i have no idea if i should be having protein and anything else when im working as i feel it may be a waste?
id love a supplement plan for when im training and when im working really but not been able to find any similar stories to mine.
Thanks guys

It is quite difficult and expenisve to eat a healthy diet, within calorific needs whilst getting enough protein. Not only that but it becomes tedious and boring eating chicken breast after chicken breast, endless tins of tuna, etc.

A good whey protein powder is a much easier way of getting high quality protein into your diet. As a general rule try to eat 1g of protein for every pound of bodyweight. Apart from the whey protein, maybe get some high quality fish oil caps and you're good to go, that's all you need to begin with.

[ben 21]

all you need is impact whey its so affordable. everything else isnt useless but i find i can get optimum results from diet alone. ive never rily taken anyother suppliments other than whey an vitamin c in 3 years of training. so dont stress to much.

[stekelly1980]

So should I be having whey protein powder for the four continuous days whilst im at work? or just stick to having two shakes a day on the four continuous days whist i train?

[Bison]

You need protein everyday at approx 1g protein for every pound of bodyweight.

All you are doing on training days is stressing your body and damaging muscle tissue, all other times your body is recovering, repairing and growing. This is what protein is for and why you need it all the time, not just on training days.

[stekelly1980]

Thank you I will try to make sure I stick to the 1g rule.

[blackstone]

the 1st thing you should is write down exactly want you eat, calculate the calories, the protein, carbs and fat and then you can see where you are lackign each day. chances are you will be short of protein hence, this is why most people "supplement" with a few scoops of protein each day