So, I have been taking notes on Dr. Houser's suggested supplementation for a while. I wanted to combine all of his suggestions into one thread and hopefully get Dr. Houser to shed a little more of his knowledge. These suggestions are not posted with any specific goal in mind; they are just a conglomeration of his suggestions for growth hormone, pre-, peri-, and post-workout, and daily health.
This is just a simple informational thread to gather the wealth of Dr. Houser's knowledge. Please add on to this thread if you have had any of conversations with Dr. Houser.
Pre-Workout: 30-60 minutes
2g Niacin (He likes a product called Enduracin)
Post-Workout: Immediately following
Pre-Bed: 30-60 minutes
"Pre" has many definitions. I define "pre" by GastroIntestinal (GI) transit time; therefore about 2-2.5 hours before the workout - I am NOT a fan of macronutrients at all. It's counter-productive to hormonal outlay (counter-regulatory hormones suffer most...in particular - catecholamines - epinephrine or adrenaline / norepinephrine or noradrenaline / dopamine). Now, if one wants to throw stimulants into the mix…so be it immediately before – but macros should be left out, contrary to whatever pre-workout supplement manufacturers or vested-interest studies would lend to the contrary. I am also NOT a fan of arginine pre-workout. So how many pre-workout supplements have I eliminated?
This one is tricky. It makes some people feel better to carry their bottles, etc with them…however, I am a fan of lifting when I am in the gym and leaving the ingestion of something for when I am not. Do I think it will make an astronomical difference either way? I would answer with an EMPHATIC NO! Now, understand that cortisol is at its highest about 45 minutes into the workout (provided you are truly working “intensely” – recall the definition of this in resistance training is how close you lift to your 1RM; NOT moving from machine-to-machine quickly). I do have people ingest some form of leucine (free-form, peptides, etc…) if there workout will extend beyond 60 minutes, but from a macro standpoint; this is probably MORE than enough (contrary to what all the makers of intra-workout blends would lend you to believe). Now, this is NOT to say I object to other types of ergogenic nutrients…we’re limiting the discussion of this post to macronutrients alone.
As quick acting a protein as you possibly can. I am likely looking at a hydrosylate OR minimally, an isolate (which continues to see rising prices; so don’t be surprised if supplement manufacturers try and sell you there crappy quality protein suggesting it somehow superior…IT ISN’T!). Now – remember from the BCAA discussion thread that I am a fan of an amino acid pool consisting of leucine at 25% the total. Which means that if you were ingesting 40 grams of whey isolate/hyrdosylate; you are starting with about 4.8 grams of leucine or 12% the total amino pool. If you calculate needs for maximum MPS; you need about 6-7 grams of supplemental leucine added to this pool.
I also believe that the first whole-food meal should be about 1 hour after the workout, then resuming the 2-3 hour interval period between ingestion would occur thereafter.
-Dr. Houser also suggested that taking 2g of Niacin pre-workout coupled with 2g of LCLT post-workout, you are receiving your biggest post-workout recovery "bang for your buck." He also suggests Humanofort dosed pre-bed, however it might be cost prohibitive.
Top Ten (with 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.