What kind of supplements should I start with?

[Marge]

Hello!

I am trying to learn as much as possible and I see it is recommended to take some extra supplements if one wants to build some muscle, like I want to achieve to some degree in my arms.
I already take Omega 3, vitamin E, calcium, vitamin C, vitamin D and Maca.
Also, I buy my WHey Powder Protein at Costco.. I guess it's not the good kind, but little did I know :(

Could you please advice and a good kind of whey also?

thanks

[natenator]

I personally like ISO-100 Brand of protein but AllMax Isoflex is good as well.

For muscle growth it really boils down to the same as everyone else. Sound nutrition + hard training in the gym.

Some supplements will help but really, diet is 85% of it. Training is 10% and all the other things make up the remaining 5% which includes supplements.

How about telling us a bit more about your overall goals and what you are currently doing training and nutrition wise?

[_Ragnar_]

I would recommend Creatine Mono. My wife takes it and loves it. True Supplements is always a good decision. Its good quality and cheap, its Canadian too.

[Canadian Protein.com]

Hello!

I am trying to learn as much as possible and I see it is recommended to take some extra supplements if one wants to build some muscle, like I want to achieve to some degree in my arms.
I already take Omega 3, vitamin E, calcium, vitamin C, vitamin D and Maca.
Also, I buy my WHey Powder Protein at Costco.. I guess it's not the good kind, but little did I know :(

Could you please advice and a good kind of whey also?

thanks

Have you considered creatine Marge? Simple, but effective!

Also, if you post your current diet, training, etc., we'd be able to help you a lot better! :D

[_Ragnar_]

Good timing true! :D

[Canadian Protein.com]

Good timing true! :D

haha when I clicked the reply button you didn't post, then I posted 10 seconds later and you posted up! :D

[Marge]

Thank you all for your responses.

Ok, my background, I am 40 something woman, in vgood shape. That's me in the avatar and profile pic, btw. I am 5'3" and 120 lbs, I only do Yoga twice a week and Pilates once, I just started doing some weight lifting, and an overall routine of 30 minutes daily that include working all the major muscles. I want to build some definition in my arms and maybe work towards a six pack abdomen and to add volume to my butt, keeping it firm and bulky with strong legs and calves. I don't dream about competitions or anything like that, but I am dead serious about achieving something this time.

My nutrition has not been the best, I have been skipping meals, but some nice guys here have already recommended me a nutrition plan, eating more frequently and adding more protein to each meal. I am not a big eater, and I think it's going to be hard for me to eat a lot; but it's ok in the form of shakes.
Anyway, so far, my meals include a vegetable juice home made, otameal, whey protein shakes, ham sandwiches, and chicken and salad at night, some fruits, soya beans pods and soya milk. Although, like I said, I have already been given a plan here to improve my meals and that includes very much the whey protein as I was already taking.

I have read about the creatine here. SHould I take both creatine and whey protein?

Thank you again to all.

[Dryvrgrl]

take creatine and whey... and look into L-glutamine

[natenator]

take creatine and whey... and look into L-glutamine
Say no to glutamine.

You;d be better off supplementing with additional L-leucine.

[jsv22]

Say no to glutamine.

You;d be better off supplementing with additional L-leucine.

i prob shouldn't be posting in this forum but i agree with this. glutamine only if your at teetering on the verge of overtraining imo...

honestly, supplements are great and everything but they will not make up for a poor diet. make sure you diet is spot on and you'll be healthy and make the best gains...

if you haven't already, post your diet and let some of the guys/gals help you out here.

[69challenger]

i
honestly, supplements are great and everything but they will not make up for a poor diet. make sure you diet is spot on and you'll be healthy and make the best gains...



100% agreed

[Marge]

Thank you all. I will wait a few weeks of training and make a journal of my meals, post it and see what you think. I am starting to train, got a trainer to teach me how to use the machines. Will update later.

thank you

[69challenger]

Good stuff Marge!

[rickyboy36]

i prob shouldn't be posting in this forum but i agree with this. glutamine only if your at teetering on the verge of overtraining imo...

honestly, supplements are great and everything but they will not make up for a poor diet. make sure you diet is spot on and you'll be healthy and make the best gains...

if you haven't already, post your diet and let some of the guys/gals help you out here.

Good answer.Diet is paramount and with a good training program you can make excellent gains.Once you have this down then you can start thinking about supplementing(if you wish to).Which ones are good you ask?There are quite a few actually.Some that will give you amazing results..others just a bit.It all boils down to how much money you have,,and how much you want to spend.If i was to make a list of the top 5 that i feel gives me good results they would be:

1-creatine
2-Bcaa's(this is especially good when dieting to help maintain muscle mass)
3-omega 3 supplements
4-multi vitamin
5-glutamine.(this again helps with maintaining and will somewhat help you recuperate faster from your workouts)
6-ALA.This is a glucose disposal agent that helps keep insulin low and therefore will help you put less fat on your body

Overall,if your are eating well,most of these supplements will only add a bit to your success maybe except for creatine which i feel is the best supplement out there.The rest,well...they all work but again, it all depends on how much you want to spend.

Goodluck!

[Marge]

Thank you very much Rick, I will for sure keep in mind and make an effort to have a good diet first, and get that stuff too :-)

I really appreciate all your advice, people, and no, money is not an issue more so when I want to invest my time and effort in something I am starting being very serious about.

[kawikaratekid]

Thank you all for your responses.

Ok, my background, I am 40 something woman, in vgood shape.

Yes you are!

[GYMBRAT]

lots of great info here Marge. Good luck and I'm 110% sure you'll make it all happen girl :)

[Marge]

Thank you guys. I'ts nice to find support somewhere ;-)

[Reaver.]

Your core basic three supplements:

-Creatine

-Whey

-Multivitamin

And your set!

[Marge]

Thank you, Reaver.

[agingtechie]

Get lotsa vitamin zzzzz. The body builds while you sleep. Some body here pointed that out to me. Speaking of which.. gotta go...

[cyberfitnessguru]

I would start with basic vitamans and let your body tell you what you need.