I am a Crossfitter. Basically for all the time I have been weight training the only supplements I have been using is just a post workout whey shake with a banana for a carbohydrate source. I do have plans to compete in years to come and I feel that incorporating the aforementioned supplements can help with performance and recovery.
My main goal for this upcoming semester is strength gain and to put on lean muscle mass. I know that diet is the most critical point to whatever goal someone can have and I will make sure that mine is as efficient and clean as I am capable to make it.
My main issue is simply when would be ideal to take either supplement? And also if these supplements are even necessary? I know that they aren’t technically necessary if you have a sufficient enough diet, but I don’t see my diet being “perfect”.
[quote]marcusdiaz705 wrote:
I am a Crossfitter. Basically for all the time I have been weight training the only supplements I have been using is just a post workout whey shake with a banana for a carbohydrate source. I do have plans to compete in years to come and I feel that incorporating the aforementioned supplements can help with performance and recovery.
My main goal for this upcoming semester is strength gain and to put on lean muscle mass. I know that diet is the most critical point to whatever goal someone can have and I will make sure that mine is as efficient and clean as I am capable to make it.
My main issue is simply when would be ideal to take either supplement? And also if these supplements are even necessary? I know that they aren’t technically necessary if you have a sufficient enough diet, but I don’t see my diet being “perfect”.[/quote]
I would say the most important thing to consider is this: are bcaa’s and glutamine functional? I just don’t see how they translate to real life, but it’s up to you
I’m still skeptical on taking it in general, but I have heard it does have its benefits. I’m thinking of avoiding Glutamine (as a supplement), and having BCAAs intra-workout and pre workout.
[quote]marcusdiaz705 wrote:
I’m still skeptical on taking it in general, but I have heard it does have its benefits. I’m thinking of avoiding Glutamine (as a supplement), and having BCAAs intra-workout and pre workout.[/quote]
Haha I was just giving you a hard time man, poking fun at the attitude of many crossfitters that if an exercise doesn’t “translate to real life” it’s pointless. To answer your question though, I’ve personally never noticed any benefit from glutamine and I recover just fine without it. Bcaa’s, however, do have quite a bit of research backing their effectiveness. I sip 10 g of bcaa’s with 50 g of gatorade powder while I train. Honestly, I don’t think it’s a necessity, I just feel like it might have benefits so it’s worth doing. But if I was a little more focused on cutting costs that’d be the first thing I’d drop. During a cutting phase I think they become much more of an essential when it comes to minimizing muscle loss, and they’re great to drink during intermittent fasting
Thats another reason why I plan on drinking it pre workout; with how my schedule works I am going to go over an hour without a strong meal. So I was thinking of consuming 5g an hour before and then 5g during the training session.
glutamine will help to rebuild the gut and could add on some mass
bcaas pre, intra, post work well.
other basic supps for a crossfitter would be fish oil and maybe something to drive neuro function.
Zinc would do a body good as would magnesium.
side note: I wana punch them when they bring up that “real world” bull shit translation…and I run a CF.
[quote]hipsr4runnin wrote:
glutamine will help to rebuild the gut and could add on some mass
bcaas pre, intra, post work well.
other basic supps for a crossfitter would be fish oil and maybe something to drive neuro function.
Zinc would do a body good as would magnesium. [/quote]
What is your feeling towards creatine?
The usefulness would completely depend on your diet up to the time, and if you are using any other supplements, what supplements you are using and in what amounts.
It’s less to do with whether or not your diet is perfect, and more to do with what your diet up to your workout is like and what you are consuming intra-workout. And remember, even if everything was “optimized” you’re not likely to increase your gains by twofold or some insane number.
I would also recommend supplementing with straight leucine, especially if you are interested in mass gain. Studies have shown it to be the BCAA primarily responsible for turning on protein synthesis. Since you are only using one serving of whey a day, it’s likely that you could benefit from added leucine. My own personal experience has been good. It’s also cheap and effortless to use.
[quote]
What is your feeling towards creatine? [/quote]
Another cheap and effortless supplement, which is also backed up by lots of research to improve athleticism. I honestly don’t understand why anyone serious about improving performance wouldn’t take it.
Ive used it but haven’t ever really noticed a huge effect from it.
[quote]pwolves17 wrote:
Bcaa’s, however, do have quite a bit of research backing their effectiveness.[/quote]
Care to share?
Most of your BCAA supplements will have glutamine in it. However, I’ve never noticed anything from just taking glutamine alone. I’ve also read many times that it’s very hard for your body to fully absorb glutamine. As far as BCAA’s, I do notice a big change in muscle soreness. Personally, I like having a pre workout, BCAA’s with dextrose during my workout, Vitargo/Karbolyn with creatine monohydrate after followed with a protein shake 20 minutes later. That’s worked great for me. It’s not that expensive of a stack, replenishes your body’s glycogen and helps you recover well.
Loving all the input by everyone. By what I’ve gathered from here (and from random google searches) I plan on using BCAAs as a pre workout,and intra workout, Creatine post workout and in the morning on non training days, and Casein protein.
In regards to Creatine, is loading and/or cycling necessary?
[quote]marcusdiaz705 wrote:
Loving all the input by everyone. By what I’ve gathered from here (and from random google searches) I plan on using BCAAs as a pre workout,and intra workout, Creatine post workout and in the morning on non training days, and Casein protein.
In regards to Creatine, is loading and/or cycling necessary? [/quote]
Creatine doesn’t need to be cycled, some people still suggest loading, if you are worried about it I would just do it. Creatine is so cheap it wont really hit your pocket book if you’re at 20 grams for a week. That said, a lot of people never have, myself included.
I’ll deff load it for the first 5 days then just maintain at 5g.
Last concern: Casein Protein prior to bed helpful? (I know it isnt necessary)
I’ve never seen any specific research for it. And it’s one of those “can’t really tell if it’s making a difference” when I’ve tried it myself.
On the other hand, I have seen research that said athletes consuming both casein and whey post work out made more gains, so I take my whey (which isn’t isolate or hydrolyzed, so it’s not super quick absorbing in the first place) and mix it with casein in a large batch doing something like 80% whey and 20% casein.
But staying on top of your diet is much, much, more important than these details. If you want to stay as lean as you can and gain muscle, make sure to get your surplus around your workout and then don’t fuck up on the rest of the day. Being successful here will be 90% of the fight.
use bcaa’s
find one that has atleast 3g of leucine per serving.
I use 20g bcaa with 40-50g of carbohydrates (hdp or cyclic dextrin) intra workout.
Since some days I only have 3-4 meals a day between meals I’ll have a 10g serving of bcaas.