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do you think the supplements I take are good

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Old 03-14-2006, 08:05 PM   #1
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Exclamation do you think the supplements I take are good

Can someone tell me if the suppliments I take are good. I'm ordering: whey protein, Dextrose, creatine (ethyl ester), glutamine, BCAA, multivitamins, and fish oils.. I was taking DERMAgain, GENedge, maxteron, and EQUI-BOLAN, all from impact. I made some big gains but I realized that for me to get the gains that I want I need to diet right. I'm trying to get into bodybuilding but I don't know if my suppliments are good, if I'm taking too much or if I need other things.
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Old 03-14-2006, 08:13 PM   #2
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Quote:
Originally Posted by BigLeite
I'm ordering: whey protein, Dextrose, creatine (ethyl ester), glutamine, BCAA, multivitamins, and fish oils..
Great list. The only thing that's missing IMO is maltodextrin. It's another form of carbohydrate. Taken postworkout in a 50/50 ratio of malto and dextrose.

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Old 03-14-2006, 08:29 PM   #3
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Thanks, I thought it might have been too much or something.

Last edited by BigLeite; 03-15-2006 at 02:50 PM..
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Old 03-16-2006, 04:32 PM   #4
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The list of supplements your taking now is pretty solid and I don't think you absolutely NEED to add anything else. I take all the above myself and consider this a good foundation to stick with no matter what supplements you add on top of it.

The suggestion for splitting the PWO carbs to a 50/50 maltodextrin/dextrose mix is a good suggestion though. The stuff only costs like $12 for 7 lbs so its pretty cheap and will last you a long time.
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Old 03-16-2006, 10:17 PM   #5
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I am glad you are no longer taking Impact Nutrition products as they have been scamming people with their overpriced herbs.

Secondly, your current stack is excellent. However, should money be an issue then I suggest you re consider taking glutamine as supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults. Nor does the addition of glutamine stimulate muscle protein synthesis rate.

I have heard consuming large dosages of glutamine (10-40 grams) will combat its poor oral bio availability, however even the study by Candow et al (2001), where .9g of glutamine was consumed per kg had absolutely no impact on muscle performance. For a 90kg bber this amounts to 90grams of glutamine!

Some references: http://forums.1fast400.com/?showtopic=24855&hl=


Stick to the basics, whey, dextrose/malto, BCAAs, multivitamins and fish oil these supplements combined with a proper diet and training program will give you fantastic results.

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Old 03-18-2006, 08:34 PM   #6
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If he's using creatine (ethyl ester) why the dextrose? No need for a transport mechanism.
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Old 03-18-2006, 08:53 PM   #7
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Dextrose does not only act as a transport mechanism. Based on current studies, amino acids regulate post workout synthetic response and recovery, not insulin. However when insulin is combined with amino acids it does have a potentiating effect on protein synthesis.

Furthermore contrary to popular belief muscle glycogen synthesis according to these studies occur regardless of any CHO consumed during the post exercise period. Thus any high GI source can be replaced with Oats, this is dependant on your diet and goals.

The battle between High vs Low GI sources PWO has been heavily debated, and there are studies which tend to go both ways.

I would personally stick to a high GI carb post workout.
http://www.mindandmuscle.net/forum/i...low%20GI&st=30

Jentjens R, Jeukendrup A.

Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, UK.

The pattern of muscle glycogen synthesis following glycogen-depleting exercise occurs in two phases. Initially, there is a period of rapid synthesis of muscle glycogen that does not require the presence of insulin and lasts about 30-60 minutes. This rapid phase of muscle glycogen synthesis is characterised by an exercise-induced translocation of glucose transporter carrier protein-4 to the cell surface, leading to an increased permeability of the muscle membrane to glucose. Following this rapid phase of glycogen synthesis, muscle glycogen synthesis occurs at a much slower rate and this phase can last for several hours. Both muscle contraction and insulin have been shown to increase the activity of glycogen synthase, the rate-limiting enzyme in glycogen synthesis. Furthermore, it has been shown that muscle glycogen concentration is a potent regulator of glycogen synthase. Low muscle glycogen concentrations following exercise are associated with an increased rate of glucose transport and an increased capacity to convert glucose into glycogen.The highest muscle glycogen synthesis rates have been reported when large amounts of carbohydrate (1.0-1.85 g/kg/h) are consumed immediately post-exercise and at 15-60 minute intervals thereafter, for up to 5 hours post-exercise. When carbohydrate ingestion is delayed by several hours, this may lead to ~50% lower rates of muscle glycogen synthesis. The addition of certain amino acids and/or proteins to a carbohydrate supplement can increase muscle glycogen synthesis rates, most probably because of an enhanced insulin response. However, when carbohydrate intake is high (> or =1.2 g/kg/h) and provided at regular intervals, a further increase in insulin concentrations by additional supplementation of protein and/or amino acids does not further increase the rate of muscle glycogen synthesis. Thus, when carbohydrate intake is insufficient (<1.2 g/kg/h), the addition of certain amino acids and/or proteins may be beneficial for muscle glycogen synthesis. Furthermore, ingestion of insulinotropic protein and/or amino acid mixtures might stimulate post-exercise net muscle protein anabolism. Suggestions have been made that carbohydrate availability is the main limiting factor for glycogen synthesis. A large part of the ingested glucose that enters the bloodstream appears to be extracted by tissues other than the exercise muscle (i.e. liver, other muscle groups or fat tissue) and may therefore limit the amount of glucose available to maximise muscle glycogen synthesis rates. Furthermore, intestinal glucose absorption may also be a rate-limiting factor for muscle glycogen synthesis when large quantities (>1 g/min) of glucose are ingested following exercise.

Physiological hyperinsulinemia stimulates p70(S6k) phosphorylation in human skeletal muscle.

Hillier T, Long W, Jahn L, Wei L, Barrett EJ.

Department of Internal Medicine, Division of Endocrinology, University of Virginia School of Medicine, Charlottesville, Virginia 22908, USA.

Using tracer methods, insulin stimulates muscle protein synthesis in vitro, an effect not seen in vivo with physiological insulin concentrations in adult animals or humans. To examine the action of physiological hyperinsulinemia on protein synthesis using a tracer-independent method in vivo and identify possible explanations for this discrepancy, we measured the phosphorylation of ribosomal protein S6 kinase (P70(S6k)) and eIF4E-binding protein (eIF4E-BP1), two key proteins that regulate messenger ribonucleic acid translation and protein synthesis. Postabsorptive healthy adults received either a 2-h insulin infusion (1 mU/min.kg; euglycemic insulin clamp; n = 6) or a 2-h saline infusion (n = 5). Vastus lateralis muscle was biopsied at baseline and at the end of the infusion period. Phosphorylation of P70(S6k) and eIF4E-BP1 was quantified on Western blots after SDS-PAGE. Physiological increments in plasma insulin (42 +/- 13 to 366 +/- 36 pmol/L; P: = 0.0002) significantly increased p70(S6k) (P: < 0.01), but did not affect eIF4E-BP1 phosphorylation in muscle. Plasma insulin declined slightly during saline infusion (P: = 0.04), and there was no change in the phosphorylation of either p70(S6k) or eIF4E-BP1. These findings indicate an important role of physiological hyperinsulinemia in the regulation of p70(S6k) in human muscle. This finding is consistent with a potential role for insulin in regulating the synthesis of that subset of proteins involved in ribosomal function. The failure to enhance the phosphorylation of eIF4E-BP1 may in part explain the lack of a stimulatory effect of physiological hyperinsulinemia on bulk protein synthesis in skeletal muscle in vivo.
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Old 03-18-2006, 09:21 PM   #8
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You answered Brad better than I was gonna Slayer!!
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Old 03-19-2006, 11:46 AM   #9
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Yes. Good answer, Slayer. I too, stick with the high GI carbs for post (and pre) workout. Definitely get the maltodextrin. Keep in mind (not to be a smart-ass) that when 0311 says 50/50 dextrose and malto he means that in terms of grams of actual carbohydrates.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 04-08-2006, 05:11 AM   #10
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Quote:
Originally Posted by BigLeite
Can someone tell me if the suppliments I take are good. I'm ordering: whey protein, Dextrose, creatine (ethyl ester), glutamine, BCAA, multivitamins, and fish oils.. I was taking DERMAgain, GENedge, maxteron, and EQUI-BOLAN, all from impact. I made some big gains but I realized that for me to get the gains that I want I need to diet right. I'm trying to get into bodybuilding but I don't know if my suppliments are good, if I'm taking too much or if I need other things.
Looks pretty good.

I think Palatinose would be a much wiser choice for a carb source but dextrose / malto will certainly "work". If you do use dextrose / malto I recommend consuming it over a extended period of time, including DURING your workout.

Don't just slam it down post-workout, that's a common mistake in my opinion.

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Disclaimer: The above post is my own opinion and does not represent the official opinion of CONTROLLED LABS. It does not constitute medical advice and is not intended to treat or cure any disease.
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