BackInTheGame78
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Thought I would start a list of worthwhile supplements that actually show results because there are so many ones out there that do not much of anything. Not talking about the basic ones like multivitamins or Vitamin D, magnesium, etc.
I focus on 3 main areas when I look at these for my personal use. Improving insulin resistance/blood sugar control, improving anabolic environment/decreasing catabolic environment in the body, and potential to aid in assisting body composition(muscle gain and/or fat loss). Additionally there are some I take for overall health benefits outside of these that are also important, especially when you are taxing your body with intense workouts.
Creatine is one of the most studied and helpful supplements to take for increasing strength. Has pretty consistently shown a 10% increase in strength which should lead to increased muscle mass if training properly.
Betaine Anhydrous(aka TriMethylGlycine/TMG) - Important for a bodily process called methylation, this has been shown to be quite effective for recomp, helping to aid with muscle gain and fat loss over placebo. Effectively does this by increasing the anabolic environment in the body boosting levels of GH and IGF-1 while also lowering cortisol post workout. Also helps improve liver function and its ability to burn fat. I take 1.5 g pre and post workout.
L-Carnitine-Tartrate(not ALCAR) - heavily involved in the bodily process that shuttles fatty acids in the bloodstream into cells for use as energy and then also in the process of using the fatty acids for energy. A single intense workout can lower L-Carnitine levels in the body by 80% which then have to be replenished by synthesizing it from the amino acids lysine and methionine. This ensures that the body has near perfect L-Carnitine levels at all times for optimal fat burning and the body can save those amino acids for other uses. I take 2g post workout.
Leucine/HMB - leucine by itself has been shown to be anabolic as it is the amino acid marker used by the body to determine protein levels. Higher levels of leucine have been shown to drive more muscle synthesis in the body as long as there are enough other amino acids present as well. HMB is the downstream metabolite of Leucine and some swear it has near steroidal like capabilities but the studies are mixed on it. Leucine is a pretty safe bet to take regularly tho. 5g pre-work out helps repair micro tears as you workout and provides a catalyst for muscle building post workout.
GABA - is a little bit of a different category as it is actually the primary inhibitory neurotransmitter in the brain that helps induce calmness and helps lower stress anxiety and stress levels. It also has a big effect on GH levels in the body. It can be used in two ways. Pre-work out or in the morning helps boost GH levels by 200-400% and studies have shown after 12 weeks GABA users had a significant increase in muscle mass versus placebo. Can also be used prior to bedtime to help you sleep better and theoretically produce more GH overnight. Personally use 3g 30-45 mins prior to workouts. Has a slightly scary effect that you get used to after a few uses. Makes it seem hard to breath for like 20-30 seconds as it kicks in but it really isn't, you just have to stay calm and breathe normally and you are fine. Once you get use to it the effect is actually kinda cool and completely harmless.
BCAAs - typically I use these on days when I am fasting to help give the body some amino acids to work with without taking in any calories. I use PerfectAmino and will take 2 scoops on these days.
Alpha Lipoic Acid(ALA)/Berberine/Cinnulin PF/ACV - Insulin sensitivity/blood sugar control. Typically take ALA and Berberine together in the morning and Cinnulin PF prior to dinner. Berberine by itself has been shown in studies to outperform the diabetes drug Metformin at reducing blood sugar levels and additionally helped reduce waist circumference. Berberine and ALA has been shown to be a potent combo as well and is highly effective in combination as they work synergistically via different pathways. Can substitute a teaspoon of cinnamon for Cinnulin PF, I just like using what is used in the studies. ACV is taken at night prior to bedtime - 1 TBSP in a glass of water to help stabilize blood sugar levels overnight.
TUDCA/N-Acetyl-Cysteine(NAC)/Milk Thistle/Dandelion Root/Coffee - all are very good for the liver...currently take NAC and drink coffee and dandelion root tea
Carlson Omega 3 Fish Oil - I take 2 tsp daily other than fast days. Provides 3200 mg of Omega 3 and is the best fish oil you can get. Great for cardiovascular health and keep blood cells "slippery". Keep refrigerated.
Not a fan of capsules(outside of the stuff for blood sugar), I use powders except for the fish oil that comes in a glass bottle.
I focus on 3 main areas when I look at these for my personal use. Improving insulin resistance/blood sugar control, improving anabolic environment/decreasing catabolic environment in the body, and potential to aid in assisting body composition(muscle gain and/or fat loss). Additionally there are some I take for overall health benefits outside of these that are also important, especially when you are taxing your body with intense workouts.
Creatine is one of the most studied and helpful supplements to take for increasing strength. Has pretty consistently shown a 10% increase in strength which should lead to increased muscle mass if training properly.
Betaine Anhydrous(aka TriMethylGlycine/TMG) - Important for a bodily process called methylation, this has been shown to be quite effective for recomp, helping to aid with muscle gain and fat loss over placebo. Effectively does this by increasing the anabolic environment in the body boosting levels of GH and IGF-1 while also lowering cortisol post workout. Also helps improve liver function and its ability to burn fat. I take 1.5 g pre and post workout.
L-Carnitine-Tartrate(not ALCAR) - heavily involved in the bodily process that shuttles fatty acids in the bloodstream into cells for use as energy and then also in the process of using the fatty acids for energy. A single intense workout can lower L-Carnitine levels in the body by 80% which then have to be replenished by synthesizing it from the amino acids lysine and methionine. This ensures that the body has near perfect L-Carnitine levels at all times for optimal fat burning and the body can save those amino acids for other uses. I take 2g post workout.
Leucine/HMB - leucine by itself has been shown to be anabolic as it is the amino acid marker used by the body to determine protein levels. Higher levels of leucine have been shown to drive more muscle synthesis in the body as long as there are enough other amino acids present as well. HMB is the downstream metabolite of Leucine and some swear it has near steroidal like capabilities but the studies are mixed on it. Leucine is a pretty safe bet to take regularly tho. 5g pre-work out helps repair micro tears as you workout and provides a catalyst for muscle building post workout.
GABA - is a little bit of a different category as it is actually the primary inhibitory neurotransmitter in the brain that helps induce calmness and helps lower stress anxiety and stress levels. It also has a big effect on GH levels in the body. It can be used in two ways. Pre-work out or in the morning helps boost GH levels by 200-400% and studies have shown after 12 weeks GABA users had a significant increase in muscle mass versus placebo. Can also be used prior to bedtime to help you sleep better and theoretically produce more GH overnight. Personally use 3g 30-45 mins prior to workouts. Has a slightly scary effect that you get used to after a few uses. Makes it seem hard to breath for like 20-30 seconds as it kicks in but it really isn't, you just have to stay calm and breathe normally and you are fine. Once you get use to it the effect is actually kinda cool and completely harmless.
BCAAs - typically I use these on days when I am fasting to help give the body some amino acids to work with without taking in any calories. I use PerfectAmino and will take 2 scoops on these days.
Alpha Lipoic Acid(ALA)/Berberine/Cinnulin PF/ACV - Insulin sensitivity/blood sugar control. Typically take ALA and Berberine together in the morning and Cinnulin PF prior to dinner. Berberine by itself has been shown in studies to outperform the diabetes drug Metformin at reducing blood sugar levels and additionally helped reduce waist circumference. Berberine and ALA has been shown to be a potent combo as well and is highly effective in combination as they work synergistically via different pathways. Can substitute a teaspoon of cinnamon for Cinnulin PF, I just like using what is used in the studies. ACV is taken at night prior to bedtime - 1 TBSP in a glass of water to help stabilize blood sugar levels overnight.
TUDCA/N-Acetyl-Cysteine(NAC)/Milk Thistle/Dandelion Root/Coffee - all are very good for the liver...currently take NAC and drink coffee and dandelion root tea
Carlson Omega 3 Fish Oil - I take 2 tsp daily other than fast days. Provides 3200 mg of Omega 3 and is the best fish oil you can get. Great for cardiovascular health and keep blood cells "slippery". Keep refrigerated.
Not a fan of capsules(outside of the stuff for blood sugar), I use powders except for the fish oil that comes in a glass bottle.
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