Use Supplements as Supplements
Use supplements the way they are intended, as supplements to your diet, not as the main components of your diet. You should try to get as many nutrients as possible from whole foods, and fill in the gaps with supplements.
B-complex
B vitamins are the most important for maintaining the health of the nervous system.
High Calorie Shakes
When looking for a high calorie "weight gain" kind of shake, you should always look at the ingredients to make sure there isn?t too much fat in them, less than 10 grams per serving, and also there should be a decent amount of protein, at least 30 grams. Typically these shakes can range anywhere from 500 calories and up, however I don?t recommend taking any more than 500 in at once, unless you want to feel extremely bloated and enjoy drinking a quart plus of liquid at a time.
Shakes Convenient Way to Eat Healthy
Shakes are a good and convenient way to eat healthy in the fast paced world we live in. There are many types of shakes on the market, some good and some not so good. So before purchasing nutrition shakes, do some investigating and find out which type of shake would best help you achieve your goals. There is a huge amount of information out there on nutrition shakes. Some reputable companies whose products I would recommend looking into are EAS, Twinlab, Weider, and Sportpharma.
Fat Burners in General
There are many types of fat burners on the market, and you should be leary of using any of them without first checking out what is in them and talking it over with your doctor. Fat burners are made to help elevate your body?s metabolic rate. Many of them contain ephedrine, or any number of other stimulants which can elevate blood pressure, heart rate etc. Especially be careful if you have any type of heart issues or high blood pressure, as these will only exacerbate those problems. You should make sure you know what you are taking and how it can affect you before taking it.
What supplements work?
These have been tried and tested:
1) Whey Protein Powder
2) Multiple Vitamin,Mineral
3) Creatine
4) Glutamine
Making Quality Protein Easier to Get
It can be quite difficult to obtain quality protein, for your body to replenish and rebuild muscle, especially for those people who do not like cottage cheese, chicken, etc. Therefore, the market has been flooded with various protein drinks, bars and everything in between. Again, investigate what you are buying before purchasing it. Companies such as EAS, Twinlab, Weider, Sportpharma and others, make quality products. These drinks and bars have come a long way in terms of taste and nutrients they provide. One thing to keep in mind when taking protein supplements is that your body can only absorb around 30 g or so at one sitting, so taking in more than that at any one time may not be too helpful.
How to decrease soreness
Vitamin E before a workout can reduce muscle soreness in the days to follow. Vitamin E can limit the amount of damage and reduces swelling that may lead to pain and stiffness.
Creatine doses
Research has shown that loading creatine decreases its effectiveness over the long term. Much of the creatine is excreted in the urine during loading phase. 5 grams a day for 6 weeks on and 2-3 weeks off is the most effective method to utilize creatine.
Creatine
There are many scientific studies that show that 5 grams of creatine daily can significantly increase strength, power, and lean body mass without any adverse side effects.