How to Construct a Basic Supplement Stack

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  1. Quote Originally Posted by JudoJosh View Post
    If I may add.. Avoid eating high phytic acid foods (grains) around the time you supplement with minerals

    Also, 3g fish oil is pushing it IMO. I wouldn't exceed 360/440 EPA/DHA. Also one should try and get a fish oil low in EPA, as it is plausible that high EPA can have a negative effect on ones HPA

    Lastly, curcumin is a top 5 supplement for me and I would add it to this list
    3g seems to be quite common and a, researched backed, acceptable dose. I also have read several studies about omegas, claiming EPA is inferior to DHA due to the body using ala to change EPA into DHA.

    I would like to dive into that a bit deeper, bc I have sat through several seminars discussing they were equally important. So I've used omega's 3 and 6 for years. Now, I ve been reading that omega 3 should be the primary source of omegas.

    Lastly, a little off topic, what does coop think of MCT fats.
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  2. Quote Originally Posted by Jonbero View Post

    Yeah! Only difference is one can be found on walmart shelves...
    Correction they both can. Just by B12 and you may be surprised at the headaches and sudden strength gains that with it.
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  3. Thanks for the bump my spanish friend
  4. AnabolicMinds Site Rep
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    Quote Originally Posted by mr.cooper69 View Post
    Thanks for the bump my spanish friend
    Why reinvent the wheel, when the wheel is already perfectly round lol
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  5. What would you consider too much fish oil and what should one look out for symptom wise?

    Quote Originally Posted by mr.cooper69 View Post
    From my post on another board...

    I thought I'd lay out a basic supplement stack for anyone who is interested.


    Vitamins and Minerals


    There are two main approaches to supplementing your vitamin and mineral needs.


    1. Multivitamin


    Pros:
    -Multivitamins are great because they conveniently include every vitamin and mineral that your body may need on a daily basis
    -Multivitamins are essentially a cheap insurance policy to ensure that deficiencies do not occur.


    Cons:
    -Multivitamins, due to their large composition of ingredients, are pharmacokinetically challenged. When taken with food, the increased gastric motility may reduce overall micronutrient absorption. On the flip side, if taken without food, fat-soluble vitamins may suffer lesser absorption.
    -Most multivitamins do not account for interactions and uptake overlap between the various constituents of the formula.


    How to purchase a multivitamin:


    You want to purchase a multivitamin that uses superior vitamin forms and chelated minerals while circumventing the "cons" listed above.


    Good Choices:


    -AOR Orthocore
    -Orange Triad
    -Source Naturals Life Force Multiple


    2. ACES


    Pros:
    -Doesn't have the "cons" associated with multivitamins


    Cons:
    -Expensive and inconvenient


    How to purchase ACES:


    Let me start by elucidating what ACES is: Vitamin A, Vitamin C, Vitamin E, and Selenium. On top of ACES, you will also want vitamin D, a b-complex, and a mineral complex.


    Good Choices:


    Vitamin A - Solaray Food Carotene 10,000IU
    Vitamin C- Ester-C or Generic Ascorbic Acid - 500mg
    Vitamin E- Toco-8 or MRM Complete-E
    Selenium- 100mcg of seleniomethionine (don't exceed 200mcg daily)
    Vitamin D- Generic Brand 5000 IU D3 in fall/winter, 2000 IU in spring/summer
    B-Complex - AOR B-Complex or Jarrow B-Right
    Mineral Complex - NOW Minerals


    Some may prefer to dose the water-soluble vitamins multiple times a day (B and C). Personally, I would take a B-Complex 1-3 times a day and vitamin C 1-2 times a day, away from training sessions.


    Fish Oil


    Pros:
    -If the diet is deficient in Omega-3s from fish, fish oil supplementation is a great idea. The benefits are profound: reduced inflammation, increased protein synthesis in the elderly, fatty acid balance, optimized brain function, reduced blood pressure, and transiently increased energy expenditure following meals.


    Cons:
    -None if dosed responsibly.


    How to pick a fish oil:


    You ideally want a fish oil with high epa/dha content. Plasma saturation of epa/dha occurs at 3g total daily, which is what you should be aiming for.


    Good choices:


    Controlled Labs Orange Oximega Fish Oil
    NOW Ultra Omega-3
    Nordic Naturals
    SAN Triple Fish Fats


    Creatine


    Pros:


    -The primary benefit is increased anaerobic capacity. This means you will shift more weight for more reps in the 1-15 rep range.
    -Others: brain function, immune support, improved glucose tolerance, improved bone health, enhanced muscular hydration and volumization.


    Cons:
    -None if used in healthy individuals and dosed correctly.


    How to pick a creatine:


    Simple: pick creatine monohydrate. Dose at 5g every day for the first month, and then 3-5g on workout days only thereafter. Certain individuals may respond better to Magnesium Creatine Chelate as far as GI issues are concerned. For particular forms of creatine, I'll answer what I can in this thread.


    Good Choices:


    SNS Creatine Monohydrate
    Allmax Micronized Creatine
    ON Micronized Creatine


    Beta-Alanine


    Pros:
    -Increased muscle carnosine translates into increased muscular endurance and performance. Complements creatine quite well.
    -A variety of benefits are associated with increased carnosine, such as greater longevity and reduced soreness following exercise.


    Cons:
    -Some users may experience parathesia, a tingling sensation, if too much beta-alanine is taken at once.


    How to choose a beta-alanine product:


    Beta-alanine is best used by dosing multiple times a day in small doses. It should be used every day at 3.2-6.4g daily, for months on end. A good beta-alanine product will simply meet label claims, though I prefer capsules because it makes the "multiple-times-a-day" dosing far more convenient.


    Good choices:


    SNS Beta-alanine Caps
    AEN IntraXCell
    Gaspari Anavite at 6 tabs/day




    So there you have 4 basic supplements for any user who is seeking to optimize performance and overall health. I will expand on this list in the future, but this is simply the "base" from which you can build up.

  6. Over 3g epa/dha with no other omega 6s in the diet would be too much. Excessive bleeding and hampered recovery may be symptoms

  7. Sounds like I may need a bit of AA
  8. AnabolicMinds Site Rep
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    Quote Originally Posted by mr.cooper69 View Post
    Over 3g epa/dha with no other omega 6s in the diet would be too much. Excessive bleeding and hampered recovery may be symptoms
    Translation - balance ****ers!
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  9. Seems like 6 pills is a bit much for a multi. Culd you half dose orange triad and just add in additional calcium and magnesium? Seems like you would stll get the required amount of most of the other vits/mins.

    And do you have any opinions on supplemental calcium and magnesium specifically? I dont really supplement much calcium but I actually supplement magnesium in the 600-800 mg range daily.

  10. Quote Originally Posted by sideshowdoc View Post
    Seems like 6 pills is a bit much for a multi. Culd you half dose orange triad and just add in additional calcium and magnesium? Seems like you would stll get the required amount of most of the other vits/mins.
    You could split the dose in half, but wouldn't be getting the full benefits of the joint support.
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  11. AnabolicMinds Site Rep
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    Quote Originally Posted by sideshowdoc View Post
    Seems like 6 pills is a bit much for a multi. Culd you half dose orange triad and just add in additional calcium and magnesium? Seems like you would stll get the required amount of most of the other vits/mins.

    And do you have any opinions on supplemental calcium and magnesium specifically? I dont really supplement much calcium but I actually supplement magnesium in the 600-800 mg range daily.
    The six pill recommendation is based on three in the morning three at night. You have to realize that with multi vitamins you are not absorbing everything on the label which is why they have the dosing scheme setup the way they do.
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