I am completely clueless when it comes to nutrition and supplements.
I work out 3-5 days a week mostly running trails (average climb 800ft) in the mountains. only nutrition right now is I get rid of mostly all the sweets in the house outside of oreos (best cheat food ever). I drink on average 2 liters of water a day and two 8oz Monster Energy drinks.
I am looking to build muscle but not get huge just tone up and get in shape. goal is to be in good shape and run the Dirty Dash, Spartan Race, and Tough Mudder this year.
So question is what supplements or protein should I be using pre/during/post workout?
Where to Start
Moderators: Boss Man, cassiegose
Re: Where to Start
I'd forget things like Monster Energy, as you'd be better of with something like Powerade or Gatorade. More glucose / dextrose for your money and less minor ingredients that are not really that necessary.
As for a protein powder, stick to inexpensive ones. You only need an isolate, concentrate or hydrolysate, with around 4-6 ingredients in it.
Forget the ones with loads of hype, questionable marketing and 12+ ingredients, as they're expensive and not really any bettter in the long-term, in terms of gaining any size, as the human body could gain significant mass from hard work and calories alone. Protein powders are not even an answer to gaining significantly more mass beyond a small base amount, without needing steroids or prohormones, they are just a handy solution to getting fast functioning calories and nutrition post-workout.
As for a protein powder, stick to inexpensive ones. You only need an isolate, concentrate or hydrolysate, with around 4-6 ingredients in it.
Forget the ones with loads of hype, questionable marketing and 12+ ingredients, as they're expensive and not really any bettter in the long-term, in terms of gaining any size, as the human body could gain significant mass from hard work and calories alone. Protein powders are not even an answer to gaining significantly more mass beyond a small base amount, without needing steroids or prohormones, they are just a handy solution to getting fast functioning calories and nutrition post-workout.
Re: Where to Start
@Boss Man - Thank you for your input. Like I said I am not looking to get huge or become a body builder. I am looking more for like endurance, cardio, and core strength. I will work on cutting out the Monsters although they are a slight addiction in the morning to get going at work.
I was looking on GNC today for a protein powder and have to admit I was lost. Do you have a brand you would recommend? Also I read a thread today (may have been yours) that was saying to take 1-2 doses of protein post workout. Is that for major gain or would that work for what I am doing as well?
There was also a bit on Creatine, something like 2 grams pre / 3 grams post workout. Would you recommend Creatine for what I am looking for as well, if so do you have a brand?
I was looking on GNC today for a protein powder and have to admit I was lost. Do you have a brand you would recommend? Also I read a thread today (may have been yours) that was saying to take 1-2 doses of protein post workout. Is that for major gain or would that work for what I am doing as well?
There was also a bit on Creatine, something like 2 grams pre / 3 grams post workout. Would you recommend Creatine for what I am looking for as well, if so do you have a brand?
Re: Where to Start
Creatine. Been there done that and in honest opinion it works well for probaly bigger guys.
I saw a picture of a guy in mag once, about 220lbs, 10% fat or less probably snarling and claiming Celltech gave him 40lbs on his bench press.
Personally Celltech is expensive stuff full of sugar and 10g of Creatine per serving and I've never seen any rightminded person reccomend 10g of creatine in one dose ever.
Creatine would have some effects, but not very good ones I'd say in your case and indeed that of people similar to you in build and ability.
As for powders, I used to use one called Protein And Complex Carbs, made by Nutrisport, but I don't know if that brand is sold overseas.
One that is touted as a good one in your neck of the world is On Whey and also PVL protein I believe.
I saw a picture of a guy in mag once, about 220lbs, 10% fat or less probably snarling and claiming Celltech gave him 40lbs on his bench press.
Personally Celltech is expensive stuff full of sugar and 10g of Creatine per serving and I've never seen any rightminded person reccomend 10g of creatine in one dose ever.
Creatine would have some effects, but not very good ones I'd say in your case and indeed that of people similar to you in build and ability.
As for powders, I used to use one called Protein And Complex Carbs, made by Nutrisport, but I don't know if that brand is sold overseas.
One that is touted as a good one in your neck of the world is On Whey and also PVL protein I believe.