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>If one considers protein powder and carb powder supplements,
>I'd put 'em in Category 1.
When you say carb powder supplements...are you referring to dextrose, maldextrose, etc? Also, what is the optimal protocol in terms of protein:carb ratio in a workout shake, and what is optimal timing? I've been trying to find some kind of research consensus on this topic for years but haven't been able to...assuming you probably have.
>Go with whole protein powder over
>BCAA/EAA powders. In the context of isolated BCAA powders, the
>3 BCAAs compete for the same transporter. As a result, not
>enough leucine, the essential BCAA for muscular protein
>synthesis, may be absorbed. Whey protein doesn't have the
>competitive uptake problem for some reason. Also, the other
>amino acids in whole protein can sequester ammonia. Isolated
>BCAAs don't have other aminos to do so, thereby fatigue
>possibly resulting from ammonia buildup. Better bang for your
>buck, too, with whey protein. Whey is cheaper per BCAA gram
>and leucine gram than vast majority if not all commercial BCAA
>powders.
So essentially because leucine, isoleucine and valine all compete for the same transporter and leucine is the essential for protein synthesis, leucine is the key. Additionally, the per gram cost of leucine is far better with whey so utilize a whey protein for leucine.
Two follow-ups here: What is the minimally effective dose for leucine and what is the optimal timing of said dosage.
>Off the top:
>
>Category 1 (near must-haves)
>1. Creatine
What is optimal protocol (dose, timing, etc)
>2. Vitamin K2 MK7
>The standard American diet is low in Vit K2 Menaquinone-7.
>It's essential for Vit D's role in testosterone production.
>Throw in magnesium and zinc as well if you're not getting
>enough from your diet. Plus, we lose M and Z in our sweat. MK7
>supplement should say where it's from like natto. Otherwise,
>increase your consumption of grass-fed butter/milk, brie,
>organ meats, natto (okay, maybe not natto), etc. MK7 explains
>the French Paradox/Calcium Paradox.
Gotcha. I have about 2 servings of grass-fed butter each day but assuming that's not enough to meet the requirement.
>3. Caffeine
>For infrequent users, but not worth the possible withdrawal
>headaches after tolerance development.
I utilize a 100mg pill dose for pre-workout which works very well for me. In general, I'll have an 8oz cup of coffee + MCTs + grass-fed butter in the morning and at lunch.
>Category 2 (may move up to Cat 1 depending on future
>research)
>1. Beta-alanine
>A precursor for carnosine which buffers acid changes in
>muscles. Supplemental carnosine is ineffective somehow. It's
>only helpful for glycolytic exercise ("sets that burn") that
>last at least ~30 seconds; especially helpful for intense sets
>that range from 1 to 4 minutes.
You may sense a trend here lol...protocol (dose, timing, etc)?
>2. Nitrate
>The body of evidence that supports its use as an ergogenic aid
>is growing, particularly for anaerobic exercise for everyone
>(untrained to highly trained). The results are mixed for
>aerobic trainees, but when it does help, it's good for
>untrained and recreational subjects. Besides blood flow via
>nitric oxide, nitrate seems to decrease the amount of ATP,
>creatine, and oxygen needed for force production. Contractile
>force might be enhanced as well because of the observed
>increased calcium concentration in muscles. The protocols were
>mostly 2 hours pre-workout with a few studies doing ~30
>minutes or 2+ hours beforehand. Take 300 to 600 mg of nitrate.
>I only know of Noxygen (Purus Labs) and Beta Nitro (SNI).
>Otherwise, 1 pound of veggies high in nitrates would give
>about 500 mg nitrate. Some studies used 5 to 16 oz of standard
>(not nitrate-concentrated) beet root juice.
So it sounds like 300 to 600 mg of nitrate, 2 hours before the workout.
>
>Category 3 (keep an eye on these; needs more evidence)
>1. Citrulline malate
>Not much research data yet, but seems to help with high volume
>anaerobic exercise (eg. 5 sets to failure). Seems to help with
>creatine concentration and prevention of ammonia buildup. Also
>increases nitric oxide but via arginine and not the nitrate
>pathway. Supplemental arginine has poor absorption. The
>kidneys convert citrulline to arginine; arginine to nitric
>oxide. Additionally, citrulline boosts ornithine which
>sequesters and eliminates ammonia.
>
>2. HMB
>A metabolite of the BCAA leucine. But only 5% or less of
>leucine gets turned into HMB. So it's impossible to match HMB
>supplementation from whey powder and food. My calculations say
>3 g of HMB (a couple of HMB capsules) is obtained from 429
>grams of protein from whey (18 scoops). HMB was first marketed
>in the early 2000s (late 90s?) as a muscle builder. Then, the
>past few years, it was pretty much determined to be
>anti-catabolic for at risk populations (egs. elderly, sick,
>injured). But 3 recent studies have seemed to reveal HMB as a
>muscle builder. One recent one had HMB-free acid (different
>from HMB-calcium salt) and an ATP product (both from
>MuscleTech) resulting in more lean mass gain than a previous
>study that used 600 mg testosterone per week! A preceding
>study had a gain of 15 pounds of lean mass in 12 weeks with
>HMB-FA. Like any studies, there were limitations. And most
>importantly, they need to be replicated. Right now, oral and
>injectable steroids are cheaper than the HMB & ATP stack lol.
>
>Category 4 (worth trying)
>1. Sodium Bicarbonate (baking soda)
>Yep, baking soda. Like beta-alanine, it works for exercise
>compromised by acidosis, but through a different mechanism.
>However, the protocol for this is too fussy for me to
>remember. It's gotta be sipped in certain amounts in intervals
>or you'll get diarrhea.
Will keep an eye on those.
---------------------------------
<--The drought is over
"have fun reveling in your pettiness tho" (C) Dula summing up 98% of OKS
"I didnt finish a damn thing...matter of fact I jerked off after she left."
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