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  1. #1
    DF Jedi maverick_15's Avatar
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    Info Please read before posting! - Supplements

    This thread details the main types of supplements available. You can use none, one or all to achieve results but do not use just for the sake of it.

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    DF Jedi maverick_15's Avatar
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    Default Creatine

    Creatine

    Creatine (chemical name methyl guanidine-acetic acid) is a compound made up of arginine, glycine and methionine often taken by athletes as a supplement for those wishing to gain muscle mass (bodybuilding).

    In the body there is a compound known as adenosine tri-phosphate (ATP) which is a source of energy. Although there are other sources (carbohydrate and fat conversion) ATP is the source of the quickest available energy. Intense, quick-burst activities such as weightlifting and sprinting will use ATP. When used, ATP is converted to adenosine di-phosphate (ADP) and phosphate, neither of which give energy. However, there is only about 15 seconds worth of ATP in the body so it runs low quickly. Creatine is able to convert ADP back to ATP, thereby giving your body more energy. Excess creatine becomes creatinine and is a waste product.

    In addition, creatine also draws more water into the muscles (volumisation) giving the appearance of more mass. Be aware, you will not see gains immediately; it will take time and a lot of effort even using creatine.

    Types of creatine

    Creatine monohydrate


    The most well-known type of creatine. Is said to require a sizable loading phase and also needs cycling.

    CEE (creatine ethyl ester)


    Lowers the amount of water taken on by the muscles i.e. reduces creatine bloat that can occur with mono. Doesn’t require a loading phase, doesn’t require cycling (although some recommend it). More creatine gets to the muscles than in mono due to the addition of ester which (very basically) enables easier absorption by the muscle cell wall.

    Kre-alkalyn

    Very similar to CEE, comes in pill or serum form.

    Creatine can be taken by anyone looking to do serious work in the gym. For people looking to lose weight it may not be advisable, it also may not be advisable for beginners. It is not a magic solution and still requires a lot of hard work to get results.

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    DF Jedi maverick_15's Avatar
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    Default Protein

    Protein

    Protein is the building block of muscle and would be the supplement to take if only one is used. During exercise you may feel what is known as the ‘burn’. This is simply muscle fibres tearing. In order for them to re-grow (and thus gain size and strength) protein is needed, specifically the amino acids contained within.

    Lifestyle/Training Goal Daily Protein Needs

    Bodybuilding 1.0 - 1.6g/lb bodyweight

    Power & Speed 0.9 - 1.1g/lb bodyweight

    Dieting 0.35 - 1.0g/lb bodyweight

    Endurance 0.7 - 0.9g/lb bodyweight

    Whey protein is the supplement to use to increase the amount of protein in the body. Between types of protein there is little difference so dependant on budget simply get the cheapest (difference in price can be explained by name, flavourings etc). If you buy unflavoured it can be mixed to make it more palatable.

    Casein protein is very high in glutamine, though this can be taken separately as detailed below.

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    DF Jedi maverick_15's Avatar
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    Default Glutamine

    Glutamine

    Often overlooked, glutamine can be a very important supplement. It is another amino acid and is involved, again, in muscle building. By replacing that lost during training you are aiding the process. It can minimise muscle loss and increase protein metabolism. In addition, it is involved in the immune system so by replacing that lost during exercise you are decreasing your susceptibility to illness.

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    DF Jedi maverick_15's Avatar
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    Default Supplement sites

    Supplement sites

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    DF MaSter rmb's Avatar
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    Default Re: Supplements

    thanks very much, interesting and usefull read!

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    DF PwNagE super mike's Avatar
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    Default Re: Supplements

    Good thread mate.

    Going to add:
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    Default Re: Supplements

    An excellent thread and a definitely worthy of being a sticky surely? Obviously it's up to Guns but this sort of thread saves a lot of reposting and searching for people who aren't familiar with these topics.

    Nice one Mav.

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    DF Jedi maverick_15's Avatar
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    Default Re: Supplements

    Cheers guys

  10. #10
    DF Wh0re supacook2k's Avatar
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    Default Re: Please read before posting! - Supplements

    add this one, very good

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