supplementation advice

[thebruce]

Well here goes.
Age 51 6'1'' 260 pounds
Training Frequency 3or4 times per week 2 with weights 2 with fairly heavy resistance ie dragging and rock drills.
Goals are to get stronger, maintain BW or maybe even drop 15 pounds.
I eat really well,sleep OK.
Currently take Glucosamine Sulphate 2 grams twice a day. Fish Oil 1 gram twice a day.
Any suggestions for supplements to enhance recovery, joint rehab and of course support strength developement.
What is working for you, how do you take it and why does it work.

[McLifter]

I think that from what I've read it is a good idea to consume a multi vitamin at your tender age. I know you eat well but it may top you up with anything you are lacking in.

For recovery you could start supplementing with Glutamine. It really helps post workout and alleviates some muscle soreness.

Some recent articles I've seen suggest Vitamin C, Potassium, and Magnesium as the pre bedtime dosage. I can lend you the article by Bill Starr if you like. It was in one of the Milos from last year.

I think given the joint issues etc. that the Glucosamine and the Fish Oils are a good idea. Other than that, you could have some blood work done to see if you are lacking anything. That way you will know what supplementation you would benefit most from. Perhaps even consulting with a Sports Nutritionist would help to fill the gaps (if there are any).

That's my two cents worth. I know you had researched a lot of things earlier in your lifting career. Reading some journals might shed some light or raise more questions, or both!

Brock

[guest]

For joint health make sure your Glucosamine supplement also contains chondroitin and for rehab of the joints try to find one containing MSM also. You should be able to find one with all three of these. If your really after joint rehab stack this supplement with shark cartilage. For recovery, other than the already mentioned glutamine, some people suggest that BCAA's can be helpful. Of course best supplement to support muscle strength is creatine. If you're after dropping fifteen pounds a modest fat burner is green tea extract.
Hope this was helpful

[derekspence]

Two cents worth mine maybe to much.

On average in varies leading to a contest.

My stash consists of:Bulk Products

MSM-Chondritin+Glucosomine, 2-3 x a day. with meals.

2-3 protein drinks a day depending on what my meals consist of, which usually something fibrous, and lots of meat. So it would be greens and bloody reds.

most consistantly on my part, usually right after a workout:
1-2 scoops of weight gain powder(any brand)
add one scoop whey protein, the add 10 grams glutamine,
and 5 grams creatine.
Mix with 500ml milk, or water, add ice and blend.

then one hour after this i consume another drink w/o xtra glutamine and creatine or whey. if you don't feel like drinking then have a complex carb/hig protein meal.

Bear in mind I am 6'3" 360lbs right now. I can fluctuate between 315 and well 360. My training frequency is pretty much everyday, with powerliftin, weightlifting, track and field, and some strongman stuff thrown in.

with the creatine and glutamine i usually only for 3 weeks with 2-3 weeks off. don't use it untill i get into the really heavy stuff, and extra work. on average i also eat about 6-8 times a day.

Creatine
Glutamine
Whey, Egg, or Mixed proteins.
Weight Gainer.
Multivitamin
Glucosamine +chondritine
MSM
and forgot once in a blue moon, ZMA

[guest]

I would recommend taking the Glucosamine Chondroitin and MSM on an empty stomach or atleast not with a meal for much better uptake. More bang for your buck.

[thebruce]

I was advised to take the Glucosamine with out the chondrotin and if it worked stay with it if it did not work then try the chondrotin mix. So far so good as occasionally I stop taking it and notice within 3 to 4 days my joints are more of an issue.
So does the chondrotin increase effectivness? I was given to believe it would improve assimilation if you could not assimilate the straight glucosamine.
I will try the mix and the empty stomach thing as well, I have been taking it on a full stomach cause well my stomach is usually full.
I do not ever remember hearing about the Pot,Mag C pre bedtime stuff is it for sleep? I would like to read article. Multi vitamine ok
Glutamine creatine in combination??? I tried Creatine once nothin from it maybe I took it wrong anyway I will load up on some in 4 weeks when I am at the top of this current training cycle and see if helps.
I have been loading up on my secret weapon of late Oat meal raisin cholate chip cookies I find about 16 to be good dose the night before a heavy work out home made of course so they are about the size of the palm of yer hand and just as thick. This is not helping with the weight loss but I am OK with 260 and trading some BF for muscle over time.

[derekspence]

Well, normally I would take on a empty stomach.

But the gluten or whatever material that is used to make the pills kind of clogs me up. there fore i use with meals, or a shake.

I haven't got a solid pill form yet, so i keep a look out.

[McLifter]

I've heard remarkable stories about "Anabolic Cheescake" from a particular thrower in Alberta. Your Cookies may be providing an energy and strength boost along the same lines.

I'll go through my stack of Milos and find the article for you.

Brock

[thebruce]

yeah power cookies by bruce,I`m sellin em to the Bombers now notice they managed a win !!!!
I`ll trade you a dozen fer the article.

[McLifter]

My darling wife may wrestle me for the dozen.......oh heck I can take her, a dozen it is!

McLifter

[thebruce]

Cal Mag with Zinc now in the night time mix fer health and recovery.
Brock it caused a most relaxin wave of sleepyness that I am sure contributed to the 81/2 hours I logged last night.
Sure nice to see you and Susan ,lets do it again soon, in the mean time I need some high quality protien from the natural waters of our fair province. Want to go get some?

[McLifter]

Fishun, Fhishun, fissun, fishing, yup, yup yup. This weekend?

Brock