Let's talk supplements you take & how much you spent?

[myrdale]

This is one of those topics where there is just not a lot of good information.

The standard American diet, as bad as it may be, you're still going to have 99.9% of the necessary vitamins and minerals one way or the other. There is that occasional person who decides they are going to live on chicken nuggets and Mountain Dew exclusively, and they don't fall over dead (immediately).

The "Daily Value" presented on vitamins is the minimum amount you need (on average). Me being a 6'3" man at 250 pounds is going to have a different requirement than a 120 pound woman. There is a concept of an optimum value, which may be significantly higher than the daily value listed.

Personally on a daily basis I take a multivitamin, with an additional D vitamin on a routine bases (3-4 days a week). I have a cousin who takes 20 or so vitamins every day, she has weight issues and has convinced herself that all these various pills will make her healthy.

For working out there is a very short list of supplements that actually work from my understanding, and they are fairly simple.

Whey Protein helps rebuild muscles after fatigue.

Creatine provides additional energy to your muscles. It helps you get a few more reps in, and helps you push slightly heavier weights. I've heard rumors about it causing the equivalent of roid rage, that is nonsense. It does hold onto water and does concentrate in your muscles, so when you flex, from a vanity stand point, it makes you look bigger. Your arms will shrink after not taking it.

CLA is suppose to help with fat loss.

[ua_guy]

The only supplement I've ever taken is a multivitamin. I'm not sure I'm a believer in multivitamins, but the information I seek about them seems to indicate they can't really hurt, and they can help in addition to a well-balanced diet. I'm currently taking a daily multivitamin from Mega Foods, which replaced a bottle of Centrum that I finished. The Mega Foods ones are mega-expensive in comparison. $0.52/vitamin!

Middle and high school teachers and coaches taught me most of what I still find true about overall health and fitness today. That was reinforced by coaches in college. Exercise and movement. Sleep. Clean eating. Don't get sucked into fads or products, and the only diet I should ever follow is returning to clean eating and monitoring for calories in < calories out.

[QuarterMillionMan]

I would add that I get a lot of sunlight exposure every weekend. Talk about being tanned. And I get cold water exposure every weekend in the ocean where I spend an hour or more boogie boarding.

[QuarterMillionMan]

James supplements are in addition to a well balanced diet and work out. Typical breakfast an avocado and non-fat milk and coffee followed by 100 sit ups (33 x 3), 50 pushups (17 x 3), 1 mile jog around my neighborhood. Lunch a sandwich. After work light work out lifting weights (ie, dumbell curls, shoulder presses, etc). Dinner a chicken breast no skin, rice, and veggies.

[james.hendrickson]

QMM - why not take a plain multivitamin, eat a balanced meal and work out regularly?

[QuarterMillionMan]

I used to add these pills to smoothies but now I just blend it with water & ice cream, multivitamins & minerals, calcium, magnesium glycinate, vitamin D3, Flax oil, lactobacilus salivarius. I used to take liver pills, protein shakes, creatine, DHEA, etc. When I look back it was a waste of money. Whey protein is the by-product waste of making cheese and I used to pay $35 for a tub of it. I used to buy Muscle Milk ready to drink cartons at $2 or $3 each. At a liquor store today a guy bought a $12 Rhino XXX male enhancement pill. I had to ask the guy how it works. He spoke highly about it. Even the store owner said he takes it too and it doesn't have side effects such as head aches, energy rushes, etc. I've tried similar pills which made me feel like a raging bull lasting 5 hours. I told myself never again. Energy drinks are expensive too but not sure if it's a supplement. I liked Red Bulls but the caffeine & sugars are bad.