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103

I exercise daily. Usually alternating between heavy lifting days and days where I do cardio and light kettlebells to maintain flexibility. I take creatine daily, but no other supplements.

What supplements should I be taking? Preferably ones that have some quantifiable benefit for gaining/maintaining muscle mass or improving recovery time. I'm not interested in powerlifting (it's dubiously attractive for men and straight up ugly for women), so screwing around with hormones holds zero appeal. I'm also not interested in bro-logic nonsense like pounding a ton of caffeine. Giving yourself hypertension isn't making you stronger, it just makes you jittery.

Do I need protein supplements? Or is that readily doable from my protein-heavy home cooking?

I exercise daily. Usually alternating between heavy lifting days and days where I do cardio and light kettlebells to maintain flexibility. I take creatine daily, but no other supplements. What supplements should I be taking? Preferably ones that have some quantifiable benefit for gaining/maintaining muscle mass or improving recovery time. I'm not interested in powerlifting (it's dubiously attractive for men and straight up ugly for women), so screwing around with hormones holds zero appeal. I'm also not interested in bro-logic nonsense like pounding a ton of caffeine. Giving yourself hypertension isn't making you stronger, it just makes you jittery. Do I need protein supplements? Or is that readily doable from my protein-heavy home cooking?

(post is archived)

[–] • 3 pts

No one needs protein supplement or creatine. Eat loads of fatty meat, eggs and quality carbs, monitor your caloric intake. Don't fag out on salt, if you sweat you need it, use unrefined one. Also no need to fag out on coffee, 1-2 cups per day won't kill you.

Supplemet wise - Electrolytes, Zinc, Vitamin D, Vitamin C (I take 4 grams per day), Nutritional Yeast for B Vitamins, Iodine, occasionally Rhodiola Rosea to boost performance/wake up/prolong lives of people around me.

Do your own research for dosage, but know that Vitamin D and C (((recommended))) doses are way lower than they are supposed to be.

If you have any question ask away.

[–] • 1 pt

This is almost exactly my nutrition too. I also take a joint supplement and a good multivitamin/multimineral.

[–] • 1 pt (edited )

Yep to all of that and Ashwagandha, quality Vitamin A (5000 IU) organic Vitamin E (mixed tocopherol- 1000 IU), Triple strength Fish oil / Red Krill (3000-4500 mg)and high dose Co enzyme Q10 (450mg). Plus specifically for the workouts, i'd add some MCT (Medium Chain Triglycerides) in the morning (or 30 mins before workouts) and some Branch Chain Amino Acid compounds at night to aid recovery and elemental natural/ marine Magnesium (500mg). Not a doctor - do your own research/ kek.

[–] • 1 pt

He isn't going to be able to consume enough meat [7 lb.s] to get his 5 grams of creatine a day. Given that, he is only getting a couple extra reps with the stuff so it's not "needed" either.

Also look into vitamin K2.

[–] • 1 pt

Also look into vitamin K2.

Forgot to mention that one, take it along Vit D.

[–] • 0 pt

I put an aspirin in my mouth after running stairs today. I didn't die. That means its working.