Hi there! I’m 28, M, 170cm, 70kg, working out 3 times a week, with muscle gaining goal. I am also an active person, since I have a 9to5 office sedentary job, but I do at least 10km a day of outdoor cycling/walk. I have intestinal malabsorption syndrome (I don’t know if this is the correct name in english), and I do not eat “bad” sugar or gluten, and eat low dairy products. I do eat lot of legumes, vegetables, fresh fruits, black rice, chicken breast, eggs, parmigiano, oil, salt, and I drink at least 1.5lt of water everyday. I do also eat fish, dried fruits, 100% chocolate, and I have practically 0% fat.
My findings are that sometimes I do not feel the “energy” I would need to have in order to workout. So I’ve done blood analysis, nutritionist consultation, and the outcome is that I need to take vitamin B+D supplements. That’s it. I was thinking about taking also something like proteins, BCAA, creatine, leucine, etc.
Since I do eat a lot of low food, very good quality stuff, but I do not assimilate nutrients 100%, I was thinking to integrate low doses of the supplements I’ve mentioned. I’ve talked to the nutritionist and He says that this is good, but I should ask a better person for which I should take. I’ve asked another nutritionist, which is more tailored to sports, and it told me to take:
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Proteins: 1gr for 1kg of my total weight
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BCAA’s (leucine included): 2gr for 1kg of weight
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Creatine: 3gr a day
What do you think about? My perspective, is to do a juxtaposition of light doses, so for example, if I need to take 70gr of protein a day, I would just take 20gr, because I know I would get at least 50gr from the food I eat, even tho I won’t assimilate that much. This is to also help anything to not be overstimulated, overloading, from those supplements.
Where do I find the best way to calculate “small” or “low” doses of summplements with a “health” goal perspective? Which are the best supplements quality? (I do buy them from italy, amazon it or other websites. Mainly which brand?)