What supplements do you take?

[deadeyededric]

Curious on your take on protein shakes and apple cider vinegar. I drink protein shakes after every workout. I feel like it’s good for me, but my brain tells me “can your body even absorb 20-25 grams of protein in that short of a time period.”

My buddy swears by a shot of apple cider vinegar every morning. Thinking about adding that to my routine.

For context I exercise 2-3 times a week. My diet’s ok, could be better.

If you want to look more shredded and squeeze one or 2 reps out of your last set start stacking creatine. It's cheap, safe, and actually increases your performance 5-10%. It's the most underrated supplement there is. Go on a loading phase for 7 days(20 grams daily) to saturate then do 5 grams daily after that and you're good. Thats all your body can process anyway. And do not be scared of carbs. Carbs are the most underrated ingredient of muscle growth. Not all carbs are bad. Eat a bunch of carbs before you go to the gym and your veins are going to be full.

 

[SolterraCyclone]

If you want to look more shredded and squeeze one or 2 reps out of your last set start stacking creatine. It's cheap, safe, and actually increases your performance 5-10%. It's the most underrated supplement there is. Go on a loading phase for 7 days(20 grams daily) to saturate then do 5 grams daily after that and you're good. Thats all your body can process anyway.

Yeah I used to take creatine before lifting. But then I got married and had kids and didn’t care as much anymore. Plus it’s expensive. So I just take my pre-workout and protein shakes now. I also do more cardio than lifting now (which is the reverse ratio of my 20s).

 

[FriendlySpartan]

Curious on your take on protein shakes and apple cider vinegar. I drink protein shakes after every workout. I feel like it’s good for me, but my brain tells me “can your body even absorb 20-25 grams of protein in that short of a time period.”

My buddy swears by a shot of apple cider vinegar every morning. Thinking about adding that to my routine.

For context I exercise 2-3 times a week. My diet’s ok, could be better.

I honestly don’t know the reported benefits (or much at all) about Apple cider vinegar so can’t comment on that. I can’t imagine it could cause any real harm unless you had a preexisting condition.

Protein shakes I am a very strong proponent of. However when people consume them they have to look at the nutrition label so make sure they aren’t consuming a lot of extra calories from non protein macronutrients. So for example a gram of protein is 4kcal, if you getting a 30g shake that should be 120kcals from the protein, so if the shake is 140-160 that’s not too bad, if it’s 270 or more like I have seen on some shelves that’s just overkill.

 

[deadeyededric]

Yeah I used to take creatine before lifting. But then I got married and had kids and didn’t care as much anymore. Plus it’s expensive. So I just take my protein shakes. I also do more cardio than lifting now (which is the reverse ratio of my 20s).

I bought a thing of creatine about 6 months ago for like 60$ and I still have some left.

 

[exCYtable]

A chicken strip has 25g protein so probably can absorb it. I take 30g after working out almost daily and my muscles seem to take 2 days instead of 3-4 to recover. My diet I eat whatever I want but I keep sugar and sodium to a minimum.

Chicken strips for the win!

 

[besserheimerphat]

I honestly don’t know the reported benefits (or much at all) about Apple cider vinegar so can’t comment on that. I can’t imagine it could cause any real harm unless you had a preexisting condition.

Protein shakes I am a very strong proponent of. However when people consume them they have to look at the nutrition label so make sure they aren’t consuming a lot of extra calories from non protein macronutrients. So for example a gram of protein is 4kcal, if you getting a 30g shake that should be 120kcals from the protein, so if the shake is 140-160 that’s not too bad, if it’s 270 or more like I have seen on some shelves that’s just overkill.

To expand on this - whey protein is the cheapest complete protein (contains all amino acids) and typically easiest to digest for most people. "Whey isolate" is just the protein component. "Whey concentrate" is the protein plus some of the natural milk sugars and fats. If you're bulking, whey concentrate may be the better option. If you're cutting, whey isolate may make it easier to keep calories in check. Some companies will sell a blend.

 

[throwittoblythe]

So how’d you go about doing the TRT process? Did a Dr recommend it or did you hear about and go to a Dr for
Prescription or what? I’ve been curious about what that process is.

I’m extremely skeptical of these TRT clinics and that was backed up by a friends experience. To answer your question: you go there, they run several tests to check T levels. Very high probability they will find you are low in one or more areas.

As for me and my buddy: We’re both late 30s. We both got our levels checked: me by my PCP, he went to a TRT clinic. My levels were in the 600s. Doc said no need to do anything. My friends levels were high 500s and (shocker) the clinic recommended TRT.

From what they have said on Huberman Lab, people with normal levels who do TRT are the ones who are at risk of potential issues. As another poster said, this is all the rage right now and long term studies are forthcoming.

 

[Jer]

I take a multivitamin because I don't believe in vegetables except corn.

Agree, but you never really keep the corn, you just borrow it for a day.

 

[deadeyededric]

I’m extremely skeptical of these TRT clinics and that was backed up by a friends experience. To answer your question: you go there, they run several tests to check T levels. Very high probability they will find you are low in one or more areas.

As for me and my buddy: We’re both late 30s. We both got our levels checked: me by my PCP, he went to a TRT clinic. My levels were in the 600s. Doc said no need to do anything. My friends levels were high 500s and (shocker) the clinic recommended TRT.

From what they have said on Huberman Lab, people with normal levels who do TRT are the ones who are at risk of potential issues. As another poster said, this is all the rage right now and long term studies are forthcoming.

I'm 43. I'd just felt off the last few years. Got tested 4 or 5 times over like a 6 month period and my levels were pretty consistently under 250 which is considered low for my age. That's why I went ahead and did trt. Im super skeptical of these aging clinics myself. They are like the doctors who hand out marijuana cards.

 

[deadeyededric]

@FriendlySpartan How crazy are the bodybuilders who take insulin? I can't imagine that's good for you long term.

 

[FriendlySpartan]

@FriendlySpartan How crazy are the bodybuilders who take insulin? I can't imagine that's good for you long term.

In theory the only real risk should be hypoglycemia which has mostly minor but some very severe side effects. I’ve never read of any studies about long term use of insulin (and what type) for bodybuilding so no idea if there are documented long term risks.

 

[deadeyededric]

In theory the only real risk should be hypoglycemia which has mostly minor but some very severe side effects. I’ve never read of any studies about long term use of insulin (and what type) for bodybuilding so no idea if there are documented long term risks.

I know a lot of bodybuilders who take it. It's always been a thing but I think it's really blown up. Makes sense. There aren't many things as anabolic as insulin. If you can get your cells to absorb twice as many nutrients you will grow fast.

 

[BWRhasnoAC]

In theory the only real risk should be hypoglycemia which has mostly minor but some very severe side effects. I’ve never read of any studies about long term use of insulin (and what type) for bodybuilding so no idea if there are documented long term risks.

Would that not make you insulin resistant and cause you to get fat?

 

[besserheimerphat]

I'm 43. I'd just felt off the last few years. Got tested 4 or 5 times over like a 6 month period and my levels were pretty consistently under 250 which is considered low for my age. That's why I went ahead and did trt. Im super skeptical of these aging clinics myself. They are like the doctors who hand out marijuana cards.

I'm saying this generally, not just to you specifically. There is a very wide range of what is normal and asymptomatic. Measuring T one time and declaring it abnormal is problematic. T is highly sensitive to lots of other general health indicators - body composition, blood sugar, blood pressure, stress/cortisol... so it's entirely possible that if your levels are truly low its caused by other issues rather than low T causing those issues. Not to mention that T measurement isn't super accurate anyway. There can be a 50 point swing just from sleep quality and measurement uncertainty from one day to the next. Hypogonadism is real and does exist, but it's probably overdiagnosed.

 

[besserheimerphat]

 

[deadeyededric]

I'm saying this generally, not just to you specifically. There is a very wide range of what is normal and asymptomatic. Measuring T one time and declaring it abnormal is problematic. T is highly sensitive to lots of other general health indicators - body composition, blood sugar, blood pressure, stress/cortisol... so it's entirely possible that if your levels are truly low its caused by other issues rather than low T causing those issues. Not to mention that T measurement isn't super accurate anyway. There can be a 50 point swing just from sleep quality and measurement uncertainty from one day to the next. Hypogonadism is real and does exist, but it's probably overdiagnosed.

100% agree. I just assume male clinics are going to tell everyone they have low-T which is why I went to my GP and did several tests.

 

[5Cy]

B-Complex and Vitamin D. Aced the multivitamin because I felt it had a lot I didn't really need and not enough of the things I was lacking.

The energy boost from the B-Complex is noticable. And I also feel mentally sharper and less anxious.

I've read multiple things on B-Complex and D being good for anxiety and insomnia (better sleep). And the B-Comp I take also has a nice dose of C, also good.

Which brand of B-Complex are you taking?

 

[throwittoblythe]

I'm 43. I'd just felt off the last few years. Got tested 4 or 5 times over like a 6 month period and my levels were pretty consistently under 250 which is considered low for my age. That's why I went ahead and did trt. Im super skeptical of these aging clinics myself. They are like the doctors who hand out marijuana cards.

I’ve got no issue with folks who need it like yourself. These TRT clinics seem incentivized to conclude that your levels are low so they can turn around and sell you TRT.

 

[FriendlySpartan]

Would that not make you insulin resistant and cause you to get fat?

Not really no. The major risk is becoming hypoglycemic and its various side effects.

 

[NATEizKING]

To expand on this - whey protein is the cheapest complete protein (contains all amino acids) and typically easiest to digest for most people. "Whey isolate" is just the protein component. "Whey concentrate" is the protein plus some of the natural milk sugars and fats. If you're bulking, whey concentrate may be the better option. If you're cutting, whey isolate may make it easier to keep calories in check. Some companies will sell a blend.

There's not much cheaper as a protein option either, 30g protein for 1.13 a serving is what I just bought. 30g of plain greek yogurt or cottage cheese is 2.75 or more a serving. Eggs are a great cheaper option. Chicken breast is comparable in price if you get the $2/lb sale but most meats run higher. Beans are one other cheaper option but can only eat so many of those.