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2003/01/19, 05:37 AM
Supplement season is here; I seem to have done nothing but answer questions about them. I even have complete beginners coming up to me in the gym asking where I get my steroids from – I don’t know whether to be insulted or flattered, in reality I am glad they spoke to me so I can point my gains are 100% natural from 100% effort. As such I have given a brief summary of my knowledge on each of the major types thought would appreciate feed back and corrections or additions from any other people here this is by no means complete.
Firstly some general advice if you are starting out avoid all supplements (with possible exception if you really cant get a good diet), they are advertised so much because they make money – to be more precise they take your money. Eat healthy 5-6 times a day with protein in every meal and the gains will come. Also avoid any advice given by manufactures, retailers or sites sponsored by them – do you think they are going to be honest? And drink loads more water this has multiple benefits from preventing water retention to improving skin quality.
Protein shakes,
These can provide are useful boosts in protein, however are unnecessary if you can eat a good diet, particularly if you are starting out. There are three main types the vast majority are whey protein based (derived from milk protein) there are also egg based, and Soy based. Milk, eggs and soy are all are complete sources of protein (contain all essential amino acids). I personally use a soy (my diet already contains plenty of milk and eggs) based one occasionally when I can’t get the protein I need in a meal.
Many body builders swear by them but as my diet contains loads of natural sources of protein I have little need, though they can provide protein when your diet lacks. Tough if you just take protein (without carbs) your body will metabolise the protein for energy. The range in price dose not reflect the range in quality (the cheaper ones are almost identical to the more expensive ones) more the range in advertising, profit margin and taste. Talking about taste neutral ones (where the taste can be masked) are almost always best.
Weight gain
Talk about a waste of money, these are basically protein shakes, with added calories. Just eat more and you will get exactly the same benefits. What is more surprising is that these are often more expensive than eating out for the same calorie and protein intake! They do not make you gain muscle; they do provide the same building blocks (without the vitamins minerals and fibre) as a meal. I knew someone who went on these for 2 years, spent a few hundred pounds money and gained a few stone fat – WHY? The only people who should even consider these are people who are power lifters and simply can’t face eating more than 3 chickens a day or Ectomorphs who really can’t gain weight and can’t physically eat any more.
Steroids
Would never touch these, I am not an expert but have taken frank advice from people who are (for a quick read try http://davedraper.com/steroids.html), in my opinion the side effects vastly out way the benefits. I also like the feeling that what I have achieved is natural, not the result of hormones, if I want to lift with the aid of science I will use a forklift truck! Also since most countries now ban then what you often take is animal hormones repackaged – trust me I had a rough early life and know lots of drug dealers (of all forms). This is not a pro steroid site if you are convinced about taking them try to find some honest advice, but almost all sites run not run by those in the sale of them are against them (I wonder why?).
Meal replacements,
Exactly as the name suggests these are intended as a replacement for a meal. You cannot rely on these (you do need solid food) but they work well occasionally when eating a meal is awkward. Personally I have some in the office, so if I need to skip an individual meal I can get by until it’s my next meal. Differing qualities are available (though again this is not necessarily reflected in the price) some contain vitamins and minerals others don’t. I use these sparingly so am not an expert, as they form such a low proportion of my diet I do not worry too much, just a quick tie over for a hour or two when I have a meeting.
You might question why I am so scathing of weight gainers and so forgiving for meal replacements, it is in the philosophy behind taking them. Meal replacements are taken when otherwise normal intake would be skipped, weight gainers are specifically designed to con people into thinking taking a shake once a day will turn them into a bodybuilder.
Creatine
The primary function of creatine monohydrate is to aid muscle recover time. This is done in two main ways by increasing availability of phosphocreatine in your muscle cells, which in turn allows faster re-synthesis of Adenosinetriphosphate (ATP) basically allowing energy to get back to your muscles faster. It also increases water retention in the muscle giving the appearance of slightly bigger muscles and more importantly a larger volume for nutrients and toxins to be stored in your muscle again aiding recovery time.
This is naturally occurring in many different foods particularly meat, though it has side effects – dehydration, muscle cramps, weight gain and diarrhoea. I personally have just started taking it again, but would not recommend it for at least the first 6months of any training regime. Once you plateau, research it your self and find out how you want to take it, if you wish to cycle it, go through a loading phase ect. I personally take 5grams 1h before and 1h after training, 3 weeks out of 4 without a loading phase – less than normally recommended as the manufactures want you to take more and so buy more, however above a certain limit all you take in is excreted and wasted.
Other piece of information – pill form is better as creatine is broken down in your stomach so compared with powder more survives for absorption, though more expensive and you have less flexibility with doses. Creatine apparently breaks down in water in about 20 min so if taking don’t mix a shake up hours before use. I found http://www.cwu.edu/~chem/courses/chem388488f00/tolstedt/tolstedtposter/titlepage.htm a rather interesting and unbiased link.
Fat loss pills
These work on two main principles, firstly by providing the necessary intake for fat loss (all of which is provided by a good natural diet) secondly by trying to interfere with your natural metabolism (do you really think this is a good idea?). I do no take these; I have achieved fat loss by making my self do more cardio, though this is a challenge as I am a natural lifter not runner, but the feeling of achievement and health increases vastly out way the ease of pills even if the did work.
As for the normal diet Vs. normal diet & supplement showing fat loss it is almost always flawed evidence. It is almost never done with a placebo supplement so is not medically sound. Most of the weight loss also comes from people caring more about their diet, which can be done without expensive pills. Also look carefully at the scales on the results graphs they are often very misleading, giving the impression of huge gains when even there fixed trial give limited results. I dropped my %bf by 12% since last summer, no supplements and the diet I was on was not painful, and my body weight stayed the same as I was also making muscle gains. In my opinion leave these well alone, switching to eating 5-6 meals a day will naturally boost your metabolism, and with or without pills you can only lose fat by exercise and a controlled diet
Vitamins,
Finally vitamins and minerals are needed for a wide range of metabolic functions, a normal (balanced) diet will provide what you need. As I train at least 6days a week and do a lot of cardio, and many are water soluble, I take an ordinary multi vitamin pill after training. This costs a few pounds for a month’s supply, so is very cheap and is just erring on the side of caution. Though fresh intake is better than pill form – thought no one knows why. Don’t spend loads on these remember for many people the closest they get to fresh food is the ketchup and lettuce on the burger and they don’t have their teeth falling out or bent bones.
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2003/01/19, 12:09 PM
Very nice. You should link this post under your signature so that if you ever do encounter a beginner on this page, you can always refer them to that. I like the breakdown, good job.
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2003/01/31, 09:50 AM
thermogenic compounds (for example Hydroxycut)
For completeness I should also explain these, basically it is a stimulant, it works by fooling your body so you are hyper alert. If you eat properly you can safely increase your metabolism, I would not recommend these. The exact ingredients depend upon the brand used and how honest they are (many names are duplicates eg Ma Haung is simply a bean containing Ephedrine).
The main active ingredient is as I said a stimulant; common examples include Ma Haung, Ephedrine, Guarana, kola nut, Caffeine. This is the main cause of increase energy consumption by constantly placing the body in a state of alertness. The good points are you burning calories faster and depending on your aims get mild appetite suppression and poorer digestion. I say depending upon your aims as the appetite suppression and poorer nutrient absorption means you have to watch your diet to ensure you don’t get to little of the nutrients you need. There are also the other bad side effects including higher blood pressure, irritability and lack of concentration. The alertness can affect natural sleep needed for muscle growth and eventually causes bad judgment. The high blood pressure is just plain dangerous, particularly if you have any form of heart complaint. Also your body is not designed to be in an alert state all the times, when it is in such a state it neglects certain metabolic functions which would not naturally aid it during a fight or flight situation (when your body should be stressed). Your body will also sense this and cut back on producing these things naturally, this mild addiction can leave you with mild withdrawal symptoms (over relaxed and doziness) if you ever try to quit.
Additional ingredients including Willow bark / aspirin / Salicin (all the same thing) it is thought these prolong the effects of which ever of the above chemicals you are taking as your stimulant. It also slightly lowers blood pressure so counteracting this side effect, but depending on the balance this can either be by to much or by to little.
Green tea also is also thought to increases the thermogenic effects. L-carnitine (arguably) grouped as an amino acid is used in fat metabolism, note used in not causing. A balanced diet and you should not have a deficiency of this, though taking extra won’t cause any bad side effects it wont do much good either. Miscellaneous other ingredients that normally have little effect, promote the clean image of the product by disguising the nature of the product.
To summarise avoid them, particularly if fall into any of the categories Responsible job or studying, any form of heart complaint or ill health, if you want to make muscle gains or have enough self-control to manage your own diet. Though you might get increased energy burn it will be at the expense of your general health and the same gains can be done safely with a little hard work without all these side effects.
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2003/02/03, 06:21 PM
Good post erirvine, very thorough. A couple additions from me:
<< The range in price dose not reflect the range in quality >>
Generally true. There is no 'best' protein powder as some companies would have you believe. The noteable exception is MRP's (as erirvine later mentions). These are generally more expensive due to the fact that they are generally a protein blend spiked with some vitamins and minerals. Make sure you note the difference when looking at price.
<< This is not a pro steroid site if you are convinced about taking them try to find some honest advice, but almost all sites run not run by those in the sale of them are against them (I wonder why?). >>
Don't come in here asking what the best stacks are until you understand steroids. Educate yourself on steroids and their effects, side effects and results before even considering this question. If medical studies are too much for you to wade through, go to t-mag.com, they are neutral and educational when it comes to steroids. They just completed a two part series called 'The Steroid Manifesto' that has some quality info. You'll note, however, though they have a realistic stance on steroid use, none of the writers or editors use steroids themselves. And those are the folks with all the info . . .
<< Meal replacements are taken when otherwise normal intake would be skipped, weight gainers are specifically designed to con people into thinking taking a shake once a day will turn them into a bodybuilder. >>
Good point, MRP's actually have some use. Watch out for advertising on these, too, particularly Bill Phillips 'Body For Life' ad campaign. You don't need to drink 3 Myoplexes a day for that diet to be effective. Bill Phillips owns EAS, so naturally he'll steer you to guzzle down as much of his stuff as he can. You can easily (and more cheaply and perhaps better) satisfy the nutritional requirements of BFL without buying everything that Phillips wants you to.
<< Other piece of information – pill form is better as creatine is broken down in your stomach >>
I've never seen any articles or studies that had anything good to say about creatine forms other than powdered monohydrate. Pills, serum and effervescent forms are not effective from what I've read. Could you point me to something?
<< Though fresh intake is better than pill form – thought no one knows why >>
Generally micronutrients in food are better digested due to their packaging (in the food) and the digestive processes associated. In addition, vitamins and minerals that conflict for absorption generally aren't contained in the same foods (such as zinc and calcium) allowing more of the nutrient to be better utilized. I'm sure there are reasons that I'm missing as well.
Thanks for the post erirvine, I'm going to start referring people to it.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/02/07, 01:09 PM
BUMP!!
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/02/07, 03:47 PM
Screw fat loss supplements and screw cardio. I know I'll get blasted for this, but I used the Atkins diet to lose 36 pounds and to break my addiction to sweets. Now I try to eat an equal amount of carbs vs. protien and I don't worry about fat. I do sprints for cardio twice a week. Riding the bike and jogging for cardio are a complete waste of time and ruin your knees. I ride my bike for fun. I run sprints and keep the pace of my lifting up to exercise my heart.
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2003/02/07, 04:30 PM
If riding the bike and jogging ruins the knees, what the heck does sprinting do?
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"You only live once, but if you work it right, once is enough."
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