New to supplements

BP93 · 09-30-2007, 09:48 PM

I recently started going to the gym consistently and I have been drinking some protein shakes but I have afew questions.

I am going to continue drinking protein shakes and I think Im going to start taking BCAAs and Casein if that is safe for me? (14, 5'6, 110lbs) So what I would like to know is how to maximize the usage of these and when to take them. Also is there any other supplements that you guys would reccomend? Any help is apprecited.
Sorry for being so wordy. =/

AVFullBack32 · 09-30-2007, 10:28 PM

creatine mono or ethyl
i started creatine a year ago....
drink whey after your workout use dosage said on bottle
get a good diet and you should be set

AVFullBack32 · 09-30-2007, 10:29 PM

oh and idk about casein protein....

BP93 · 09-30-2007, 10:34 PM

Thank you AV, I would do creatine but my Dad doesnt want me to, he says I will be fine without it, so I cant argue with the parents lol

anybody else?

AVFullBack32 · 09-30-2007, 11:20 PM

yeah that's what mine said at first but they'll come around....

**Thomas_Rivera** · 10-01-2007, 12:13 AM

Whey protein
Flax seed or fish cod oil
BCAA supplements
Multivitamin

CrusaderMuscle · 10-01-2007, 12:23 AM

Quote:

Originally Posted by BP93

I recently started going to the gym consistently and I have been drinking some protein shakes but I have afew questions.

I am going to continue drinking protein shakes and I think Im going to start taking BCAAs and Casein if that is safe for me? (14, 5'6, 110lbs) So what I would like to know is how to maximize the usage of these and when to take them. Also is there any other supplements that you guys would reccomend? Any help is apprecited.
Sorry for being so wordy. =/

Casein protein is a good choice. It's a slow-digesting protein so it's best taken shortly before bed.

**Freak** · 10-01-2007, 07:45 PM

Have your dad read Layne's article. Creatine is one of the most researched supplements in history. Thomas listed a great stack and totally safe but the most useful is creatine mono. There has been so much misinformation about creatine over the past years it is important that both you and your dad are knowledgeable about what you are taking. If he has any questions send him our way but it would probably suffice to just say:

Stay away from: pro-hormones, anabolic steroids, and muscletech.

Bodybuilding.com - Layne Norton - Creatine: Fact And Fiction!

BP93 · 10-01-2007, 08:48 PM

Thanks so much to everybody who replied and gave me information. So I would probably just mix the flax seed with a protein shake and take that and the BCAA's post workout correct? Thx again guys

**Freak** · 10-01-2007, 08:55 PM

No, flax seeds or flax seed oil are taken because they are a healthy fat source. Fat aka lipids slow the absorption of nutrients therefore you do not want it post workout.

Post workout you want 50-75g of high glycemic index carbs (white bread or white rice are my favs) whey protein, and bcaa's.

The reason fat slows your absorption is because:

Once fat reaches the small intestine a hormone called cholecystokinin (cck) is released and travels via the blood to the gallbladder. When it gets to the gallbladder it tells it to squirt bile into the small intestine. Bile is need to emulsify (bring into suspension) the fat so lipase (an enzyme that breaks down fat) can go to work and start breaking down the fat source which in this case is flax seeds or flax seed oil. This process takes time and slows GI (gastrointestinal) motility.

BP93 · 10-01-2007, 09:47 PM

Thank you 350, I appreciate you explaining that to me.

BP93 · 10-01-2007, 10:19 PM

Is Animal Pak a good multivitamin to take with BCAAs?

**Freak** · 10-01-2007, 10:37 PM

Nope too expensive. Just a general multi-vitamin is fine, especially on a bulk with the amount of food you are eating you don't have to worry as much about a primary nutrient deficiency. Throw green leafy vegetables throughout your diet (not necessary to count calories on those) and make sure you have some fruits as well.

BP93 · 10-01-2007, 10:41 PM

Thanks again man, so just like a one-a-day multivitamin will do

**Freak** · 10-01-2007, 10:45 PM

Yep that will be fine.

BP93 · 10-01-2007, 10:51 PM

Cool, I think I got one

Bodybuilding.com - Nature's Science One-A-Day - Multiple Vitamin And Mineral Formula! On sale now!
...or something like that

**Freak** · 10-01-2007, 10:52 PM

That will work.

BP93 · 10-01-2007, 10:59 PM

Appreciate it , you've helped me big time man =]

Sorry, just 1 more question

which is best

http://http://www.bodybuilding.com/store/hp/bcaa.html

OR

Bodybuilding.com - Eclipse 2000 Deluxe BCAA - Branched Chain Amino Acids! On sale now!

**Freak** · 10-01-2007, 11:01 PM

You can call me freak now. You are welcome; glad to help.

First link isn't working. I use Optimum brand bcaa's.

BP93 · 10-01-2007, 11:04 PM

My bad

Bodybuilding.com - Higher Power BCAA 1000 - Amino Acids! On sale now!

Yea I was looking at optimum, maybe thats what I'll do

**Freak** · 10-01-2007, 11:06 PM

No problem man.. I just got it changed. Has your dad read that creatine article yet and if so what did he say?

BP93 · 10-01-2007, 11:09 PM

haha yea he did, he still wont let me take em. I have to get a bit older, thats fine with me.

**Freak** · 10-01-2007, 11:11 PM

That's too bad. At least if you have a solid diet and stay consistent you will make gains especially at your age.

BP93 · 10-01-2007, 11:12 PM

Yea Im gona keep a good diet and do my whey, BCAAs, and multivitamins. Hopefully that will get me there.