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CollinWoods

Supplements

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What do you all think about taking supps while lifting? Also i have been wondering if taking any supps while climbing would give you a little extra juice on thouse long days? What yall think?

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By "supps" I'm assuming stuff you can buy off the shelf at GNC?

 

For myself, I think anything more complicated than a gator-ade type drink mix and emergen-C packets and maybe some night-time melatonin is too hard to deal with.

 

If I'm going to be out for more than a few days chewable fiber keeps the pipes running while eating crap food.

 

Based on other Alpine climbers, "supps" of choice include:

 

Poptarts

Summer Sausage

Cheese

Pringles

Chocolate

 

YMMV

 

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Basic daily...

 

Centrum

Omega-3

Creatine, when I'm actually working out....so never...

 

Those are the only things I've read that are "proven" to be healthy and actually increase health.

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This is my basic stack I use for football (and climbing I guess):

 

Optimum Protein THE BEST Hands down

http://www.bodybuilding.com/store/opt/pro.html

 

BSN Cellmass great creatine. It's creatine ester so it doesn't make you bloat like creatine monohydrate

 

any amino acids supplement

 

Any time when I hit a plateau in my lifts I just start using this stuff and I always blow right threw it.

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Supps that have been shown effective in research studies:

 

Whey Protein

Creatine Monohydrate, and a few other forms

Branched Chain Aminos

Arginine

Leucine

and [some] research shows supplementing Glutamine may help with immune function..

 

Be careful not to waist $$$ because there is a lot of crap out there.

 

When I climb I basically treat that form of exercise as any other, keeping in mind that you need more nutrition anyways, taking in aminos during a climb can't hurt. Also, contrary to a lot of people on here, I know for fact that creatine works to support lean tissue no matter what kind of athlete you are.

 

 

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Supps that have been shown effective in research studies:

 

Whey Protein

Creatine Monohydrate, and a few other forms

Branched Chain Aminos

Arginine

Leucine

and [some] research shows supplementing Glutamine may help with immune function.

 

I also take a multi and extra B vites

and vite D3 is now recomended at 1000 iu per day.

 

A couple other things;

 

the Arginine claims Ive read are mostly theoretical and inconclusive as for any true performance benefits - perhaps a study source?

 

I might be wrong but don't you already get the needed extra amino acids from a good protein sup?

 

Carnitine has had some positive hype but you should do your own research on it.

 

My short list is

 

Whey Protein

Multi V

Extra B

Extra D

Fish oil

ocassional caffine

 

ps- you should drink more water that usual if you sup with Creatine (and protien for that matter)

 

Edited by dmuja

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This may be a helpful article. I can't say I know too much about the journal. It may be worth looking into whether or not it is supported by the industry, but I sure wouldn't be surprised if some of the authors are. Looking up the bibliography might be a good source to find articles about what you are looking for.

 

J Int Soc Sports Nutr. 2008 Oct 3;5(1):17. [Epub ahead of print]

 

International society of sports nutrition position stand: nutrient timing.Kerksick C, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy J, Antonio J.

 

ABSTRACT: Position Statement: The position of the Society regarding nutrient timing and the intake of carbohydrates, proteins, and fats in reference to healthy, exercising individuals is summarized by the following eight points:

 

1.) Maximal endogenous glycogen stores are best promoted by following a high-glycemic, high-carbohydrate (CHO) diet (600 - 1000 grams CHO or ~ 8 - 10 g CHO/kg/d), and ingestion of free amino acids and protein (PRO) alone or in combination with CHO before resistance exercise can maximally stimulate protein synthesis.

 

2.) During exercise, CHO should be consumed at a rate of 30 - 60 grams of CHO/hour in a 6 - 8 % CHO solution (8 - 16 fluid ounces) every 10 - 15 minutes. Adding PRO to create a CHO:PRO ratio of 3 - 4:1 may increase endurance performance and maximally promotes glycogen re-synthesis during acute and subsequent bouts of endurance exercise.

 

3.) Ingesting CHO alone or in combination with PRO during resistance exercise increases muscle glycogen, offsets muscle damage, and facilitates greater training adaptations after either acute or prolonged periods of supplementation with resistance training.

 

4.) Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 - 10 g CHO/kg/day) have been shown to stimulate muscle glycogen re-synthesis, while adding PRO (0.2 g - 0.5 g PRO/kg/day) to CHO at a ratio of 3 - 4:1 (CHO: PRO) may further enhance glycogen re-synthesis.

 

5.) Post-exercise ingestion (immediately to 3 h post) of amino acids, primarily essential amino acids, has been shown to stimulate robust increases in muscle protein synthesis, while the addition of CHO may stimulate even greater levels of protein synthesis. Additionally, pre-exercise consumption of a CHO + PRO supplement may result in peak levels of protein synthesis.

 

6.) During consistent, prolonged resistance training, post-exercise consumption of varying doses of CHO + PRO supplements in varying dosages have been shown to stimulate improvements in strength and body composition when compared to control or placebo conditions.

 

7.) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO + PRO supplement may facilitate even greater adaptations to resistance training.

 

8.) Nutrient timing incorporates the use of methodical planning and eating of whole foods, nutrients extracted from food, and other sources. The timing of the energy intake and the ratio of certain ingested macronutrients are likely the attributes which allow for enhanced recovery and tissue repair following high-volume exercise, augmented muscle protein synthesis, and improved mood states when compared with unplanned or traditional strategies of nutrient intake.

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