[XTrainer]

I've been meaning to do this for awhile, mostly to create a reference resource, especially for the newbs. Madmick's recent thread about his supplementation reminded me.

All I want here is for y'all (especially the more experienced amongst us) to post the supplements you take, followed by a brief description of why, when, etc. anything you think is important to share. I don't mind if there's some discussion, but mostly I want this to be a quick reference, so let's try to limit discussion (now watch me ask the most questions )

I'll go first

General Wellness

GNC Ultra Mega Green Multivitamin
Quality greens/whole-food based multi. One in the morning and one in the afternoon.

Enteric Coated Fish Oil
Self explanatory, 4g per day.

GNC Green Tea Complex
Great antioxidant, I swear by green tea as one the factors in preventing me from having any sickness in a very long time. Also, a little energy boost for guys like me who have no tolerance to caffeine or other stimulants. One morning, one afternoon, I choose to take a week off every few weeks.

Whey Protein Concentrate (Various brands)
For general use, not PWO, I use whatever is cheapest at the time (usually what I can pick up at Sam's). For my oats in the morning, or whenever no other protein is readily available.

Workout Nutrition

ON 100% Gold Standard Whey
My PWO whey.

Some type of Carb/Protein Drink (like Accelerade)
Occaisionally for during WO or when no whole food is available.

BCAA
A few grams either pre or post workout.

ON Casein/Muscle Milk
I alternate cycles of about 1 month of these for use as a slow-digesting protein.

Thanks in advance for participating.

[LearnAsILive]

KELP
Kelp is a sea algae that provides the trace element iodine (as well as being rich in other minerals and trace elements).

The tiny amounts of iodine needed by the body play a vitally important role in our health and well being. Iodine is used by the thyroid gland to produce the hormone thyroxin and tri-iodothyroxine. They control our ****bolic rate, the speed at which our body burns fats and sugars to release energy.

L-Lysine (500mg)
L-LYSINE is an essential free-form amino acid, which acts as a precursor for other amino acids, including L-carnitine (needed for fat ****bolism). L-LYSINE is crucial to the formation of collagen, a major part of the body's connective tissues. L-LYSINE also contributes to energy production when converted to acetyl coenzyme A, one of the principal fuels for the Krebs Cycle.

EPA Fish Oils
These Fish Oils capsules are rich in Omega-3 fatty Acids, incresingly reconised as helping to maintain a health heath and circulation. May help maintain concentration levels. Each capsule contains: Fish Oil 1200mg, which contains EPA (eicospeentaenoic Acid 216mg) and DHA (Docosahexaenoic Acid 144mg).

Cod Liver Oil with Glucosamine
COD LIVER OIL The original 'Health Supplement', Cod Liver Oil is just as popular today as it was years ago. Rich in Vitamins A & D, along with essential fatty acids EPA and DHA, which have been shown to be invaluable in maintaining a healthy heart and circulatory system. Cod Liver Oil is a wonderful food supplement for young and old and is available in easy to swallow capsules or in traditional liquid form.

GLUCOSAMINE SULPHATE Glucosamine Sulphate is an amino acid sugar produced by the body from Glucose and Glutamic acid. It plays an important part in the production of tissue structure such as cartilage, tendons and ligaments. Many have reported benefit from using Glucosamine Sulphate to ease pain and stiffness associated with arthritis as it can help speed up the bodies healing process. Supplementing the diet with Glucosamine Sulphate can increase the body's ability to provide vital nutrients used in replacing worn out cells and tissues.

Aloe Vera Juice (With Cranberry)
Aloe Vera has a long history as a safe and effective medicine and skin care aid. Among the different varieties of the Aloe plant, the Aloe Barbadensis Miller variety exhibits the best medicinal properties.

The aloe leaf contains over 75 nutrients and 200 active compounds, including 20 minerals, 18 amino acids, and 12 vitamins.

Aloe Vera has been traditionally used for antibacterial, antifungal activity, antiviral effects, immune enhancement, wound healing, anti-inflammatory properties, constipation and for the female reproductive system.

Taken internally, Aloe Vera has been shown to have various beneficial effects on the body:

Bone and joint disorders - due to its high mineral and amino acid content.

Detoxification - amino acids assist the liver and kidneys in removing toxins from the body.

Digestion - One of its most popular usages these days is in helping any type of digestive or bowel disorder. Aloe Vera has received an enormous amount of positive Press for its benefits in helping IBS, irritable bowel syndrome. It is also useful with other digestive problems, including Peptic Ulcers or any type of Stomach Inflammation. Its properties are those of healing and soothing and so it is worth using as a part of a healing program on any digestive complaint. It also has a gentle laxative effect on the bowels.

Immune system - contains many ingredients providing antibacterial, antiviral and analgesic elements.

Skin Care - moisturizing and conditioning. Effective also when taken internally.

Burns and Sunburn - The soothing and healing qualities of Aloe Vera are well known for any type of burn and is especially popular for sunburn.

Blood circulation - a number of constituents have beneficial effects on blood pressure and coagulation.

The precise method by which Aloe Vera works is not yet fully understood, but it is a great stimulator of the body's own immune system, which counteracts disease and disorder.

Milk Thistle (Silibin)
Milk Thistle is a traditional, natural herbal medicine used extensively to detoxify and cleanse the body.

It can be used as a nutritional supplement to promote health by protecting the liver against the many adverse factors that can cause damage to this vital organ.

Milk Thistle has been found to enhance milk production in breast- feeding mothers and has also proved a useful treatment for Psoriasis (Sluggish liver function can be a contributing factor).

FEATURES:

Excellent for people who: Drink, Smoke, Eat fatty foods, or are exposed to environmental toxins.

Helps maintain a healthy liver and spleen.

Used for Jaundice.

Relieves congestion of the kidneys.

Powerful antioxidant.

Helps prevent gallstones by reducing Cholesterol levels in the bile

Multivitamin
For general health.



**** Information was taken from eBay listings *****

[Monger]

Casein blend protein - lately I've been switching between Evopro and Xtreme Formulations. I usually take this before bed and some times periodically during the day.

Greens + - Usually I take this in the morning.

Glucosamine, Chondroitin, & Msm blend - I don't think I've noticed shit from this. But I've got so many god damn shoulder problems I'll try anything. I take it as directed.

ZMA (Prolab) - Before bed.

Fish Oil Pills (Sam’s Club) - 9-12 grams a day.

Accelerade mixed with creatine (Prolab) and BCAA's (Bulk Nutrition) - during workout.

Countdown mixed with additional whey (various brands), creatine, and BCAA's - after workout.

[fat_wilhelm]

Main Protein: (60% milk protein isolate/40% whey protein isolate custom blend from True Protein) Replicates casein:whey ratios found in human mothers’ milk… 100-125 grams/day + skim milk

Muscle Milk: My “treat” protein. Usually some before bed for the slightly higher casein content unless I decide to eat a healthy sum of cottage or ricotta cheese. I also like to drink the Mocha Joe flavour in the morning.

Health From the Sun The Total EFA: Better EFA ratio than flax oil. About 1 Tbsp/day mixed with shake

Fish Oil: Any variety

MRM Driven: Pre-workout supplement taken about 45 minutes before training.

Bulk Nutrition Free Form Essential Amino Acids: 1 part aminos mixed with 1 part sucrose and 1 part dextrose, along with some sugar-free Hawaiian Punch. Start drinking 5-10 minutes before workout and continue throughout

True Protein Fast Recovery Blend (Surge replica): 2 scoops taken immediately after workout.

Creatine (Universal Nutrition Storm): Mixed with PWO shake

Garden of Life Perfect Food: Greens Supplement

Cissus Quadrangularis Powder: For ligament and tendon health. About ¾ tsp/day

ZMA: 3 pills before bed, about 45 minutes before final casein intake

[XTrainer]

Excellent, that's exactly what I'm looking for.

[STWACOACH]

OK here is mine.


Ashwaghanda- 3 grams a day-Ashwagandha (Withania somnifera) is an herb that is extensively used in Ayurveda, the traditional health care system in India. Ashwagandha is used as a general tonic and "adaptogen", helping the body adapt to stress. In addition, Ashwagandha has been shown to possess significant antioxidant activity as well as an ability to support a healthy immune system. I find it to be essential along with ALC when dieting for mood elevation.

ALC-Acetyl L-carnitine (ALC) is similar in form to the amino acid L-carnitine, and also has some similar functions, such as being involved in the ****bolism of food into energy. Studies indicate ALC promotes a healthy nervous system and memory. A major cause of aging is the deterioration of the energy-producing components of the cell which results in reduced cellular ****bolic activity, the accumulation of cellular debris, and eventual death of the cell.

One of the most effective nutrients to maintain youthful cellular energy ****bolism is the amino acid acetyl L-carnitine (ALC), which functions via several mechanisms to protect cells from the effects of aging. ALC assists in the transport of fat through the cell membrane and into the mitochondria within the cell, where these fats are oxidized to produce the cellular energy ATP. ALC is the acetyl ester of the amino acid L-carnitine. ALC is absorbed into the bloodstream more efficiently than L-carnitine. It passes more easily through cell membranes, and is utilized more efficiently in the mitochondria of the cell. Several published medical studies have indicated ALC may provide neurological benefits.



Cissus-Cissus quadrangularis is an ancient medicinal plant native to the hotter parts of Ceylon and India. It was prescribed in the ancient Ayurvedic texts as a general tonic and analgesic, with specific bone fracture healing properties. Modern research has shed light on Cissus' ability to speed bone healing by showing it acts as a glucocorticoid antagonist (1,2). Since anabolic/androgenic compounds are well known to act as antagonists to the glucocorticoid receptor as well as promote bone growth and fracture healing, it has been postulated that Cissus possesses anabolic and/or androgenic properties (1,3). In addition to speeding the remodeling process of the healing bone, Cissus also leads to a much faster increase in bone tensile strength. In clinical trials Cissus has led to a fracture healing time on the order of 55 to 33 percent of that of controls. That cissus exerts antiglucocorticoid properties is suggested by a number of studies where bones were weakend by treatment with cortisol, and upon administration of Cissus extract the cortisol induced weakening was halted, and the healing process begun.

While the increased rate of bone healing may be of great significance to persons suffering from chronic diseases like osteoporosis (4), the antiglucocorticoid properties of Cissus are likely of much more interest to the average bodybuilder or athlete, since endogenous glucocorticoids, particularly cortisol, are not only catabolic to bone, but catabolize muscle tissue as well. Numerous studies over the years have suggested that glucorticoids, including the body's endogenous hormone cortisol activate pathways that degrade not only bone, but skeletal muscle tissue as well. A recently published report documented exactly how glucocorticoids (including cortisol) induce muscle breakdown: They activate the so-called ubiquitin-proteasome pathway of proteolysis (5). This pathway of tissue breakdown is important for removing damaged and non-functional proteins. However, when it is overactive during periods of elevated cortisol (e.g disease states, stress, and overtraining) excess amounts of normal tissue are broken down as well. By exerting an anabolic, antiglucorticoid effect cissus helps preserve muscle tissue during times of physical and emotional stress.

Although the bulk of the research on Cissus centers around bone healing, the possibility exists that Cissus may act to improve bone healing it may improve the healing rate of connective tissue in general, including tendons. If this is the case it would be of great benefit to bodybuilders and athletes.

Besides the above-mentioned properties of Cissus, the plant is also rich in the vitamins/antioxidants vitamin C and beta-carotene. As analyzed, Cissus quadrangularis contained ascorbic acid 479 mg, and carotene 267 units per 100g of freshly prepared paste in addition to calcium oxalate (6).

The typical recommended daily dosage of Cissus extract is between 100 and 500 mg, depending on the concentration of the extract and the severity of symptoms. For the powder of the dried plant, the Ayurvedic texts recommend a dosage of 3 to 6 grams to accelerate fracture healing. Safety studies in rats showed no toxic effects at dosages as high as 2000 mg/kg of body weight. So not only is Cissus efficacious, it is also quite safe, in either the dried powder form or the commercially available extract.

Cissus also possess analgesic properties on a mg per mg basis comparable to aspirin or anti-inflammatory drugs like ibuprofen. Cissus quadrangularis constitutes one of the ingredients of an Ayurvedic preparation, `Laksha Gogglu', which has been proved to be highly effective in relieving pain, reduction of swelling and promoting the process of healing of the simple fractures as well as in curing the allied disorders associated with fractures (7). The mechanism through which Cissus exerts its analgesic and anti-inflammatory properties has not been well characterized. It may act centrally, but the anti-inflammatory features suggest that it acts by preventing the conversion of arachidonic acid to inflammatory prostaglandins.


1) Chopra SS, Patel MR, Awadhiya RP. Studies of Cissus quadrangularis in experimental fracture repair : a histopathological study Indian J Med Res. 1976 Sep;64(9):1365-8

2) Chopra SS, Patel MR, Gupta LP, Datta IC. Studies on Cissus quadrangularis in experimental fracture repair: effect on chemical parameters in blood Indian J Med Res. 1975 Jun;63(6):824-8.

3) PRASAD GC, UDUPA KN. EFFECT OF CISSUS QUADRANGULARIS ON THE HEALING OF CORTISONE TREATED FRACTURES. Indian J Med Res. 1963 Jul;51:667-76.

4) Shirwaikar A, Khan S, Malini S. Antiosteoporotic effect of ethanol extract of Cissus quadrangularis Linn. on ovariectomized rat. J Ethnopharmacol. 2003 Dec;89(2-3):245-50.

5) Combaret L, Taillandier D, Dardevet D, Bechet D, Ralliere C, Claustre A, Grizard J, Attaix D Glucocorticoids regulate mRNA levels for subunits of the 19 S regulatory complex of the 26 S proteasome in fast-twitch skeletal muscles. Biochem J. 2004 Feb 15;378(Pt 1):239-46.

6) Chidambara Murthy KN, Vanitha A, Mahadeva Swamy M, Ravishankar GA. Antioxidant and antimicrobial activity of Cissus quadrangularis L. J Med Food. 2003 Summer;6(2):99-105.

7) Panda, J Res Ayurv Siddha, 1990, 11, 7







Now other than those. For me it is simple. I drink one muscle milk a day. Post workout is whey concentrate, glutamine and oats. Morning is oatmeal and milk isolate shake. And 6 grams of fish oil, and everyone should know why I take that. Sorry if some of that was long, but I know some of you aren't familiar with indian herbs and had probably not been exposed to them. Anyways that's it for me.

[Sonny]

Mutli-Vitamin
Just to cover my bases. It's a generic vitamin store brand but it is time released and made from all natural sources as per KK and Madmick's Advice.

Zinc
Poliquin has stated that almost all athletes are deficient in zinc so I started taking it. Performance-wise I haven't noticed much of an effect. However, it has had an effect on my libido and "volume."

Whey
Post workout and first thing in the morning, it's a nutritional staple for me. I often add it to other foods as well, i.e. oatmeal.

Fish Oil
I started a thread about this and most of you know I have a raging zinc induced hard-on for fish oil, but nothing has made me feel better than this supplement so I will continue to take it.

[bacon]

Multi
Ultra Mega Green (GNC) Take one in the morning and one before bed.

Protein
Various kinds. I'm finishing up a jug of ON's Gold Standard Whey. After that I'll probably switch to the mix that Fatty mentioned.

Fish Oil
Sam's Club variety with coating. I take three in the morning and three at night.

ZMA
Just started taking it. I'm sleeping a better than I used to....haven't noticed any Sonny-like side effects yet. I take it about a half hour before bed.

Tri-Flex
I just ran out of this. I'm not sure if I'll buy more or not. Never noticed any difference.

Vagina
Once daily, usually before bed. It's expensive as hell.

[Sonny]

Originally Posted by bacon

Multi
Vagina
Once daily, usually before bed. It's expensive as hell.

Did you go through a "loading" phase?

[bacon]

Originally Posted by Sonny

Did you go through a "loading" phase?

Not since High School.