essential supplements

[madmutant]

what would you say are the essential supps that are a MUST for every bodybuilder out there? obviously whey, but what else?

[Tom]

Multivit, Whey, CEE, EFA oil (any type)

[nrage04]

Multivit
Whey
Creatine

[hailtotheking]

Dude, do a forum search. This was already asked and answered to death about a month ago.

[madmutant]

I have but it meant scrolling through threads and threads and threads!

what thread were you talking about, because I cant find it?!!

[david__001]

Essential Supplements

[Note: edited after some excellent posts led me to reconsider...]


Lots of varied and quality real food, plus...


Tier 1: Fundamentals!

*** Whey Protein Isolate (Euro) or Whey Protein Concentrate (Euro)

*** H&B Ultimate Oil Blend / or MP equivalent
*** H&B Flax Seed Oil / or MP equivalent

*** Multi-vitamin

Notes:
* Protein is the one that all BBers really need to get enough of in order to grow. Up to you on whether to go for Isolate or Concentrate (My preference is Isolate.) Supplementing with whey makes your life and gains (and certainly your cooking) a whole lot easier.
* I would recommend supplementing with EFAs/oils to all people, including non-trainees. Supplementing with these just makes it a whole lot easier to get healthy oils into the diet. I take the oils in the morning and at night.
* I’d recommend supplementing with MVs every so often. Personally, I only take them when I get the "feeling" I should (usually if I’ve eaten really badly for a few days ). I find taking too many multi-vits makes me feel weird / gives me rashes...


Tier 2: Very Strongly Recommended

*** L-Glutamine
*** Creatine Ethyl Ester HCL or Creatine Monohydrate

*** Ultra Fine Scottish Oats
** Maltodextrin [pre/post W]
* Dextrose [pre/post W]

Notes:
* While not “absolutely essential”, I’d say l-glut and creat are very strongly recommended. Using l-glut and creat after you have been training for a while and have mastered real food (and getting enough protein especially) will make your life and maintenance of a peak body a whole lot easier.
* The carb choices will help you get your energy in without stuffing yourself silly. They make getting energy in a whole lot easier. Malto + Dext help a lot with pre/post workout nutrition, esp. when used with whey + creat +l-glut.
* Looking specifically at Creatine, Creatine Ethyl Ester HCL is arguably better and only costs a little more per kg.


Tier 3: Optional (1)

* BCAA (Leucine:Isoleucine:Valine) [pre/post W / any other time]
** Caffeine (tabs or powder)
** Ginkgo Biloba Extract
** Zinc
** Magnesium

Notes:
* BCAAs are useful pre/post workout for quicker recovery/construction.
* Caffeine is a great way to give a really fast pick-me up from drowsy spells. It means you don’t have to have coffee, which is a bonus if you don’t particularly like it. I take MP caffeine tabs when my “brain” feels drowsy. I’ve found caffeine to be great for getting out of a drowsy slump (i) before training, (ii) before exams, & (iii), during boring brainwork.
* Ginkgo Biloba is good to use every now and then. It is (i) a great anti-oxidant and (ii) perks-up the mind / gives you the perception of raised energy levels / no tiredness. (Whether or not the body is actually tired is another matter of course!) You can take them pretty randomly. I’ve found that I need pretty high doses to feel a definite effect. I’ve found GB + caffeine to be really great for getting out of a drowsy slump (i) before training, (ii) before exams, & (iii), during boring brainwork.
* Zinc + Magnesium are good to take occasionally when you “feel” you could do with them. I find they make my skin look better if I see the odd spot/blemish on my back or whatever.


Tier 4: Optional (2)

* Taurine [pre/during W]
** Vitamin C powder

Notes:
* Taurine: useful in providing a large energy burst before/during training. Makes a good alternative to caffeine / coffee.
* Vitamin C: excellent anti-oxidant pre/post W. Could help minimise free-radical damage following intense/heavy training. Offers a “way round” using fruit for Vit C near to pre/post workout times (which some people don’t like doing as it contains fructose).


Closing Comments
I've not included many many many supplements to that list! Other people will probably recommend a different set of essentials, so it's your decision on what to go with. All I can say is that the Tier 1 recommendations are what I'd have liked someone to have recommended to me (as "essentials") when I was first starting out. You will do very well with just lots of food, rest and the Tier 1 supps. After getting into good/decent shape, I’d definitely recommend adding Tier 2 ASAP.

[Lobo]

Food, training, sleep and drugs all have far more impact than supplements in my opinion.

[nrage04]

Quote

Food, training, sleep and drugs all have far more impact than supplements in my opinion.

Drugs? as in AAS?

David, do you really think gluta****e is a fundamental? And taking supplements sporadically wont have any noticeable effect imo.

[madmutant]

Good post david.

I just wondreed what peoples views on supplements were

like above ^^ some people like glutamine and some don't.

[James Copping]

Whey
CEE
Multivit
Fish oil
glutamine