I have a question about supplements. What would be the top 3-4 supplements to use on a budget due to the higher cost of everything. I have heard, creatine, protein powder, BCAA’s and pre-work out? I would welcome all suggestions.
I would for sure scratch the last two on a budget.
What are your goals and, if any, health concerns?
My only supplements for gym purposes are protein powder which is more or less just forced nutrition. I’ve never found anything that provided significant advantage. I do take vitamin D for well being and mood.
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Creatine, Flameout (most people consume way to many omega 6s and not near enough omega 3s), and Metabolic Drive would be my top 3. No need for a pre-workout or BCAAs.
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Not to sound like an asshole, but if I was worried about my budget on supplements I’d just focus on spending my money on food. It worked well in the 50’s.
But since you asked, protein powder, creatine, fish oil, test cyp.
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Fish oil and protein powder, if your caloric budget doesn’t allow enough protein with solid food.
Keep in mind supplements are exactly that. If budget is an issue just eat a couple hard boiled eggs with each meal, or have a glass of chocolate milk. You’ll be fine.
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It worked well in the '70’s and '80’s. I ate two cans of tuna fish every day at work breaks (AM and PM). So much so I was given the nickname “Tunaman.” I did take a few Hoffman Protein from the Sea tablets right after a workout in the early 1970’s, but otherwise my protein source was food.
To best help you choose, we need your desired goal, and your age (and lean weight - to figure how much protein might work best.) Your best guess as to your supplement budget also.
I would pick creatine as a definite, especially if you are limited to the amount of red meat that your budget permits.
After that, there are a number of nuances depending on nutritional shortcomings specifically for your needs.
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I’m 61 and my goal is to try and lose some fat. I am a Type 2 diabetic well controlled. I was thinking that the protein powder and creatine were probably the top 2. I try to eat as much protein throughout the day, but I am sure I fall short
Why is this happening?
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I would focus my supplementation more on life extension than body building. Problem is that being on a budget will make this more difficult. If you get plenty of sun you can save vitamin D3 money, but I believe D3 is very important. And omegas 3’s must be considered. You can try eating enough, but many need supplementation. Micellar Curcumin I would get if at all possible.
But back to creatine and adequate protein coupled with a good weight training program is best to keep as good a body composition as possible as part of you life extension program.
I just don’t know a good way to keep the supplementation what most people would call reasonable as we age past 60. I like to “touch all the bases.”
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Without knowing much more about you, I’ll add to the others:
It would be protein powder for the gym for me.
Fish oil and nattokinase (not sold by Biotest, but you can find on Amazon) are my top 2 for health.
I have no disagreements with D3 and/ or curcumin, they just fall below the above 2 for me. I-Well is a slick combo if you want to try it.
As a diabetic, what does your diet look like? What drug class(es) are you on? I’m now thinking I may not even add something insulinogenic like whey to your day. Some more context here might help. I’m not a doctor, so I won’t have any answers here; it is worth discussing with your primary care.
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A word of caution. I assume you are on metformin? This would rule out creatine, as more eventual loading on the kidneys is unnecessary (I know this is a discussed matter, but a good rule of thumb is to stay away from any endangering actions). Over time, diabetes will ultimately affect the kidney function.
Also, bear in mind interactions of pharmaceuticals with supplements. This is uncharted territory. To be honest, I would stay away from supplementation as a diabetic. The risk-benefit ratio is to be considered. And to be honest - most supplements don’t live up to the hype.
I refer to supplements as psychotropic agents to strengthen my motivation for training.
Go for cheap foods instead: Eggs, tuna, oatmeal…
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I swear creatine’s safety/ efficacy is more debated even than moderate doses of testosterone. It’s definitely to a point where I don’t quickly jump to thinking someone over the age of 30 should take it, even though I’m aware of at least some literature touting cardiac protection.
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