Wonder if creatinol-o-phosphate might make it to the top10 list? Too bad getting the real thing is impossible right now.
My preferred dosing...
* 400 mcg of selenomethionine daily for adequate prevention of deficiency with male effects ranging from proper thyroid function to ensuring ideal fertility.
9. Creatine (MCC or Creatine Orotate preferred)
* 2.5- 5 grams of combined creatine salts per day for the average 200-lb. bodybuilder and dependent upon activity level alongside body composition.
* I was not kidding earlier in the thread when I said – as much as you can feasibly afford. If not a low-carb advocate, the expression “sprinkle it on your corn flakes” may be appropriate.
7. Magnesium (100s of enzymatic processes in the body);
* This is one which will depend upon the salt used. In other words – magnesium orotate has wonderful bioavailability but the orotic acid molecule is very large limiting the amount of elemental magnesium you get. If using something more common like magnesium oxide, you are talking about 2 oxygen molecules limiting the amount of elemental magensium to a much lighter degree. Magnesium oxide is our standardizing molecule where we would use about 400 mg per day to ensure adequate amounts, whereas magnesium orotate is about double this. Most other magnesium salts fall somewhere between the two.
Keep in mind this general rule of thumb when shopping for magnesium, the lower the amount of elemental magnesium, the higher the level of bioavailability (there are a few exceptions to this BUT that generally holds true).
6. L-carnitine (all forms, but LOVE LCLT/PLC/ALCAR combo);
* Would prefer about 2 grams of each; all forms have a different tissue predilection.
5. Leucine (NOT all BCAAs; leucine alone is overlooked and the only sole ketogenic BCAA);
* 25% your total amino acid pool for Maximum Muscle Protein Synthesis; if you need more info (and I mean really need more) – see the BCAA Discussion Thread.
4. Beta-alanine (has supplanted creatine as the true necessity when it comes to anti-oxidant prowess and ergogenic value...its unmatched);
* 3.2 grams or some rough estimate that hits the study mark.
3. CoQ10 (multi-function strikes again - can change type I muscle fibers to type IIs; can protect the heart; act as an antioxidant, etc...);
* Minimum 200mg-1000mg Ubiquinone / 100-500mg Ubiquinol
2. Vitamins C and D (Vit C at 500 mg with EVERY meal through the day; even eating is an oxidative process. NO MORE than 500mg so abort pills that contain 1000 mg or whatever...they actually turn PRO-oxidant. Also, Vit C is vital at promoting collagen resynthesis. Vitamin D. What can I say? Actually, what can I not?);
* Vitamin C – 500mg with every meal except pre- and post-workout meals
* Vitamin D – 2000-12,000 IU dependent upon multiple factors
1. B Complex (not flashy and can be taken with Vit C at all meals, but given its multitude of functions and co-factor offering, I wouldn't dream of going without it).
* Co-factor form preferred, roughly 3-4 evenly-spaced doses throughout the day.
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I love selenium but I have to disagree with a 400mcg dose:
Dietary Selenium Intake Modulates Thyroid Hormone and Energy Metabolism in Men (weight gain at high doses)
Effects of Long-Term Selenium Supplementation on the Incidence of Type 2 Diabetes (methodoligically flawed IMO, but still worth noting)
Any particular reason for exceeding 200mcg?
Very interesting list. I never heard about the COq10/Ubiq changing muscle fiber types. Good info all around. Happy I have been seeing lately what you say about Vit C.
Thanks for the info. I've been waiting on the list.
Are those doses independent of how much you get from food or total?
Seems like an obvious answer but my assumptions suck.
yes...very nicely done Doc. Im thinking about dropping the multi thing and going with the above mentioned in the appropriate amounts. Already take many of these, but going to stop taking the vit c (1g doses).
I already take the following:
LCLT / ALCAR / GPLC
Leucine (5g preworkout ...5g PWO)
Just been doing research on curcumin and ive gotta find a good place to buy this stuff in bulk. Too many good things from curcumin for someone not to take it.
again , thanks
Thank you Dana... =)...
No fish oil in your top 10 doc?
Good then I'm pretty much set for supps besides my preworkouts here and there... BUT I need a good Co-enzyme B complex. REPS for quality suggestions (no reps for duplicates).
Ubiquininol 200mg/day *may up it to 400mg in the future
MCC and/or creatine nitrate 3-5g/day
ZMK (MST) 200mcg selenium + 500mg magnesium
ALCAR/LCLT/GPLC/PLCAR 6g/day I started to rotate between all these with 1 month breaks after two months on
Ajipure L-Leucine 10g+/day 6g postworkout w/40g isolate and the rest with a shake during the day. Plan on capping some to take with meals
Buffered Vit C (now foods) have to cap it myself soon but been using here and there but not near workout.
Beta-alanine/ COP Gonna rotate between the two. Cycling on and off... 2months on 1 off.
*need to pick up new B complex Open to suggestions
Not starting curcumin yet...
Lovaza (4g) and Neptune Krill Oil (500mg-1g).
Can't go wrong w Now brand. They have one.Originally Posted by monstermash
I'm not sure of the all the rules w outside sources yet. I know NOW is in a board sponsor's inventory but...
the ones I like so far
Source Naturals, Coenzymate B Complex, Orange Flavored Sublingual, 60 Tablets 3/day for 20 days @ 13$
Jarrow Formulas, B-Right, 100 Veggie Caps 4/day for 25 days @ 11$
AOR Advanced b complex (kinda pricey) 3/day for 30days @ 27$
The source naturals seems legit might have to try that one to start out. Let me know if there's better quality without being crazy $$.
Last edited by monstermash; 02-28-2012 at 09:17 AM.
If you are getting a B-Complex, the best on the market is AOR B-Complex. For those who want a cheaper alternative that is still effective, get Jarrow B-Right (I use this one).