Best staple supplements?

Wildcat528 said:
Between meals! The studies indicate that consuming ~ 3 grams between meals (I want to say about (1.5-2hrs+ after and before each meal I.e lunch at 1pm, 3g leucine at 3pm, dinner at 6pm, etc.) I believe Dr. Layne Norton conducted the studies. There's a certain protein synthesis threshold and an exposure time between doses to get an effect. For instance, sipping on a whey shake all day won't give you constantly elevated protein synthesis. By "pulsing" leucine (fast acting) between your whole food meals you appear to get a lot of benefit
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This
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meals spaced 4-6 hours apart with 3-5g Leucine between.
 
Wildcat528 said:
There it is! Definitely a quality study and finding. Always good to have an impressive former bodybuilder and now top tier power lifter in the lab producing findings
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Very nice, time to restock leucine and give this a shot. And very true, SNS leucine really takes some work to get it to dissolve!
 
JahCure said:
Very nice, time to restock leucine and give this a shot. And very true, SNS leucine really takes some work to get it to dissolve!
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I feel like I need to buy the shake weight to be strong enough to get it into solution lol. MAN Sports was only $30 for 500 grams which lasts like 3 months with 2 pulses a day of 3g. Not too shabby at all for the benefit. Although I'm sure there are bulk distributors that can trump that price per serving.
 
Wildcat528 said:
I feel like I need to buy the shake weight to be strong enough to get it into solution lol. MAN Sports was only $30 for 500 grams which lasts like 3 months with 2 pulses a day of 3g. Not too shabby at all for the benefit. Although I'm sure there are bulk distributors that can trump that price per serving.
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Yeah, you can find 1kg for $30.96 from one bulk supplement site.
 
Wildcat528 said:
Yeah and some of difficult to dissolve. Aka SNS leucine whereas MAN Sports leucine dissolves nearly instaneous in minimal amounts of liquids. Definitely what I feel to be one of if not the most necessary supplements in my closet
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I always expect good leucine to have a bit of froth and flakes lol.

I could be wrong but isn't MANs leucine fermented? Maybe that's why it can dissolve better. Just a guess
 
Wildcat528 said:
Between meals! The studies indicate that consuming ~ 3 grams between meals (I want to say about (1.5-2hrs+ after and before each meal I.e lunch at 1pm, 3g leucine at 3pm, dinner at 6pm, etc.) I believe Dr. Layne Norton conducted the studies. There's a certain protein synthesis threshold and an exposure time between doses to get an effect. For instance, sipping on a whey shake all day won't give you constantly elevated protein synthesis. By "pulsing" leucine (fast acting) between your whole food meals you appear to get a lot of benefit
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Never tried it this way, but maybe I will. I used to take it with my yogurt (Greek yogurt + 1/2 scoop of whey and 2g leucine), and inside of every protein shake. Also preworkout. Would take 3-4 servings of about 2g per day.
 
The only nasty thing (probably more mental than anything) most leucine you find in the marketplace is isolated from
Bird feathers
 
Wedgylx said:
I always expect good leucine to have a bit of froth and flakes lol.

I could be wrong but isn't MANs leucine fermented? Maybe that's why it can dissolve better. Just a guess
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I believe you're correct but I have just the pure l-leucine. Their fermented leucine is labeled as such. If they process it to make it more soluble then that's a good thing. Especially for those who don't like the taste and don't want to drink half a liter lol
 
And 500g of instantized l-leucine for $30 at vitamin shoppe is a pretty sweet deal. Lasts like 3 months. Tough to find a pre workout or other muscle boosting supplement for that price that has 160 servings (~3 g/ serving to get the effects)
 
Creatine Mono, BCAA with energy (green tea etc ), a complete Multi, Fish Oil, and a whey blend with ISO, Concentrate, and Casein
 
Beta said:
Any impact on MPS if the leucine:valine:isoleucine ratio is off?
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There's an interesting study on the impacts of adding leucine vs BCAAs to a low dose of Whey protein and the effects on MPS and some stuff. If I recall, just leucine outperformed BCAAs (with equal leucine content) when added to the Whey protein. Keep in mind that this is ADDED to a low dose of Whey, so you already have some BCAAs and EAAs that are necessary for optimal MPS etc, but if you're looking to, say, add leucine to bump your meal dose up to the 3-5g range, I don't see a need to add the other two BCAAs. Conversely, if you're using it between meals or intra-workout, you don't want just leucine, or even just BCAAs, as the presence of at least some EAAs is ideal. I'll link up some studies later. Also, I'm not very concerned about some magic "ratio" of BCAAs. My logic is I want 3-5g leucine, and I also want EAAs (which include BCAAs) with it.
 
muscleupcrohn said:
There's an interesting study on the impacts of adding leucine vs BCAAs to a low dose of Whey protein and the effects on MPS and some stuff. If I recall, just leucine outperformed BCAAs (with equal leucine content) when added to the Whey protein. Keep in mind that this is ADDED to a low dose of Whey, so you already have some BCAAs and EAAs that are necessary for optimal MPS etc, but if you're looking to, say, add leucine to bump your meal dose up to the 3-5g range, I don't see a need to add the other two BCAAs. Conversely, if you're using it between meals or intra-workout, you don't want just leucine, or even just BCAAs, as the presence of at least some EAAs is ideal. I'll link up some studies later. Also, I'm not very concerned about some magic "ratio" of BCAAs. My logic is I want 3-5g leucine, and I also want EAAs (which include BCAAs) with it.
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Interesting, so leucine pulsing to stimulate MPS between meals is (theoretically or in practice) less effective with straight leucine and no EAA source? I've never supplemented with leucine and always thought BCAA supps were useless as you get everything you need from a complete diet. Having seen the study about leucine supplementation timing, I'm quite interested in learning more. Any studies/further input is greatly appreciated!
 
Beta said:
Interesting, so leucine pulsing to stimulate MPS between meals is (theoretically or in practice) less effective with straight leucine and no EAA source? I've never supplemented with leucine and always thought BCAA supps were useless as you get everything you need from a complete diet. Having seen the study about leucine supplementation timing, I'm quite interested in learning more. Any studies/further input is greatly appreciated!
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It seems logical that leucine+EAAs would be ideal relative to just leucine, but you definitely want high leucine content (3-5g). I don't know the practical relevance of it, depending on how long ago you ate, what you ate, the amino content of it, etc, but I like going with about 3g leucine + 3-5g EAAs, or even just 6-7g whey + 3g leucine also works.
 
Speaking of staples, Performax Labs just reformulated PowerMax XT.

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Orange Triad and creatine mono are my other staples year around.
 
Creatine/Beta alanine/Taurine/Zinc/Magnesium/L carnitine/Glucosamine and if can afford Betaine/HMB


Exclude everything pre/post workout
 
Creatine, HMB, D3, Fish oil. Although not a supplement.... Taking in at least 1.5 grams of protein per pound of body weight does wonders for the over 45 lifter to optimize protein synthesis.
 
pro45 said:
Creatine, HMB, D3, Fish oil. Although not a supplement.... Taking in at least 1.5 grams of protein per pound of body weight does wonders for the over 45 lifter to optimize protein synthesis.
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Why D3??I have never seen practical benefits on everyday life.

Nothing literally
 
Stop twisting my words.

Yes it is worthless.

Never ever saw any PRACTICAL benefit.

Don't tell me it make you feel more energizer and etc I will start laughing.

Practical evidence.
 
Kostas007 said:
Stop twisting my words.

Yes it is worthless.

Never ever saw any PRACTICAL benefit.

Don't tell me it make you feel more energizer and etc I will start laughing.

Practical evidence.
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Then you must get adequate D3 without supplementation, so you wouldn’t have any need for it. For people who don’t get enough, who perhaps don’t get much sun, it can have PRACTICAL benefits. Your n=1 anecdote doesn’t represent all of humanity.
 
muscleupcrohn said:
Then you must get adequate D3 without supplementation, so you wouldn’t have any need for it. For people who don’t get enough, who perhaps don’t get much sun, it can have PRACTICAL benefits. Your n=1 anecdote doesn’t represent all of humanity.
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I agree with you but in the context you put it now.Generally if adequate sun it is really waste of money.

But let me give you some advice.

When supplementing D3 look also for K2 (mk7 preferred form) and magnesium.

All of these work synergistically.Look it up because potentially you may damaging yourself
 
Kostas007 said:
Why D3??I have never seen practical benefits on everyday life.

Nothing literally
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Try Vitamin D3, 5,000 IU's for the next 5 weeks, then report back. If you have your training and diet in order... You will avoid colds, the flu, and your pecker will thank you for it... As well as your increased endurance and strength in the gym.
 
pro45 said:
Try Vitamin D3, 5,000 IU's for the next 5 weeks, then report back. If you have your training and diet in order... You will avoid colds, the flu, and your pecker will thank you for it... As well as your increased endurance and strength in the gym.
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That is interesting.

First time I hear it.

That is enough to put me into thinking.

Have you done it?Which brand and for how long?

Also where do you live??
 
Kostas007 said:
That is interesting.

First time I hear it.

That is enough to put me into thinking.

Best natural Test booster I've used. Although, it was not used for that intention. I'm in NY. I use several brands.

Have you done it?Which brand and for how long?

Also where do you live??
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Use a good brand. You can use every day.
 
pro45 said:
Try Vitamin D3, 5,000 IU's for the next 5 weeks, then report back. If you have your training and diet in order... You will avoid colds, the flu, and your pecker will thank you for it... As well as your increased endurance and strength in the gym.
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Just out of curiosity where/why did you get the 5,000 IU figure? A significant portion of Americans are in fact vitamin D deficient. It’s pretty common actually lol. So in essence, yes it most certainly is a staple supplement
 
Wildcat528 said:
Just out of curiosity where/why did you get the 5,000 IU figure? A significant portion of Americans are in fact vitamin D deficient. It’s pretty common actually lol. So in essence, yes it most certainly is a staple supplement
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Various research studies. Some doctors even advice 50,000 IU once a week. I have not tried that route. I alternate 4,000 IU's with 6,000 IU's each day. Currently I'm using Nature's Promise capsules. Inexpensive and well absorbed. I take with my highest fat meal.
 
Worth posting based on earlier discussion in this thread..

"Approximately 1000IU daily is needed for 50% of the population to reach 75nmol/L,[49] with 1700IU needed for 95% of the population to reach 75nmol/L.[60] Despite these doses, the human body appears to be able to metabolize more than these levels (up to 3000-5000IU in men[61]) and the body tends to stop solar synthesis (when the UV index is greater than 3) of Vitamin D at a level roughly equivalent to 10,000 IU.[62]

Generally, 2,000IU should be sufficient to meet the needs of most individuals completely, with doses between 2,000-10,000IU not necessarily providing more benefit overall, but not being toxic either."

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