Twitterchat Recap: Supplements For Strength Athletes
Twitterchat 61 – Supplements for Strength Athletes
Hosted by Scott Bird
April 14, 2010 at 9pm EDT
@scottbird: Welcome Derek, thanks for joining us today. Should be a great discussion on Supplements for Strength Athletes.
@bodybydrock: Great to be here. Thanks Scott!
@scottbird: Before we get started, for those who don’t know you, a little detail. What sort of training do you enjoy, and what’s your background?
@bodybydrock: Well, my background is in theatre and stunt work.
@bodybydrock: I really enjoy strength sports and am currently training for my first amateur strongman comp.
@scottbird: Cool – hope it goes well. Lets begin with a general definition of supplements. What sorts of things does it include?
@bodybydrock: First a quick disclaimer: I’m not a dietitian or a nutritionist, and don’t pretend to be. I’m a Certified Trainer first and foremost.
@bodybydrock: Supplements for me usually include anything not obtained from natural foods.
@bodybydrock: This could mean protein powders, vitamin pills or anything else to help balance out nutrients in the body.
@Ogedei: This includes things that can be obtained but you just don’t get enough of?
@scottbird: Or perhaps in greater quantites than your food can provide?
@scottbird: Cool. Starting with vitamins – in what types of ways can they help?
@bodybydrock: Vitamins help with day-to-day functions in the body. They regulate cells, aid in synthesis or act like hormones.
@scottbird: And more generally, by reducing illness, the impact of injury, protecting joints, reducing pain and aiding recovery.
@scottbird: One of the vitamins that’s the focus of a lot of recent reasearch is Vit D. What are your thoughts on this for strength athletes?
@bodybydrock: Vit D is a new favorite of mine. I feel less ill when supplementing with D and my workouts are more consistent.
@scottbird: More on that : does it mainly help (for you) by reducing illnesses?
@bodybydrock: I think so. And the research I’ve read backs that up. Less illness = more training time.
@scottbird: Perfect. How do you find out your current level of Vit D, and what are the most common forms of it?
@bodybydrock: Vitamin D is actually a hormone absorbed through the skin from direct sun light.
@scottbird: Are there any food sources then?
@bodybydrock: A few: Cod liver oil, Salmon, Sardines, Mackerel… and foods “fortified” with vit D.
@Ogedei: Have you had your blood tested for Vit D levels, are you worried about OD?
@bodybydrock: No tests just yet. In America, it’s not part of a usual blood screen; you have to ask for it.
@bodybydrock: OD is a possibility, but very difficult.
@scottbird: What’s the level needed for OD? I would have thought it’d be extremely high for Vit D.
@bodybydrock: I’ve seen recommended dosages up to 25,000IU/week. These numbers are considered conservative.
@scottbird: Which vitamins & minerals would you recommend to a strength athlete who’s just starting out, but already eats well?
@bodybydrock: Remember: I’m not a dietition; but I’m a firm believer in vit D, fish oil and Glucosamine/Chondroitin.
@bodybydrock: That, and a good multi vit.
@scottbird: Sounds perfect.
@scottbird: A quick poll on ‘who takes what’. What does everyone here take – and why?
@Strength4MMA: I take a multi with 3 cla 1g fish oil everyday at breakfast. at lunch take another multi with an extra vit b complex with vit c.
@kylecooper: fish oil, protein, creatine, sometimes an L-Glutimate sup. For joints, growth & recovery.
@THull: I take a liquid multi-vit, fish oil, and a during workout amino acid drink
@chris_garber: I am more on the side of “eat right”, but supplement with Organic Multi and a 32g Muscle Milk. Considering the chemical content.
@Derek_Manuel: basic protein supplement, daily multi-vitamin, glutamine, and glucosamine for general health, muscle repair, and joint support
@Derek_Manuel: I also cycle creatine when I am focusing on building strength in my workouts
@Ogedei: Whey, creatine, some fish oil, some vit D. I am bad at consistency
@bodybydrock: Yea, consistency is key. The effect of all these supplements is usually cumulative.
@scottbird: Derek, how much of an improvement would you expect with well-planned diet & supplementation, vs diet alone?
@bodybydrock: Hum… A lot of improvement can be made through diet alone. But for top-tier performers, sups can make all the difference
@bodybydrock: I think it’s important not to *rely* on the supplements: Do your homework and eat good foods first.
@scottbird: That’s a key point. Supplements are extras, you need a good diet first.
@scottbird: I’ll also second @Mark_Sisson: Get some sun, ya’ll!
@Derek_Manuel: I also preach to remember that supplements are meant to SUPPLEMENT, not REPLACE or be in alternative of a good healthy diet
@Derek_Manuel: supp’s can help speed up the process, & maybe, MAYBE increase potential improvement by 10%, but 90% I believe is really in the diet
@thefightgeek: I’ve tried a lot of supplements over the years. A few marginal improvements. But now I’ve gone back to just eating food.
@scottbird: It’s common to hear people say ‘eat right, you won’t need supplements’. I’d say they can always help fill gaps, and aid a good diet.
@athleteaesthete: I know conventional wisdom says that eating right gives you enough nutrients but I had an ER doc tell me otherwise.
@Derek_Manuel: I agree, someone who eats rights & uses supplements will generally get better results then someone who eats right w/ them
@scottbird: Derek, protein shakes and bars. When, what and why?
@bodybydrock: Protein is vital for muscle growth. Shakes and bars can help close the gab between what you’re eating and what you need.
@bodybydrock: But I’ve read research that suggests chocolate flavored milk is just as good as those fancy protein drinks.
@Derek_Manuel: when: If u can’t get enough protein in ur reg meals throughout the day, protein shakes/bars should be there as a back up
@Derek_Manuel: what: any basic high protein/low sugar & carb shake or bar with whey protein and minimal artificial crap is usually best
@scottbird: How do you work out how much protein you need?
@bodybydrock: I’ve heard 1 g per lb per day is a good rule of thumb.
@kylecooper: Yep, that’s what I use too.
@bodybydrock: The NSCA recommends just under 1 g per kg per day.
@bodybydrock: Whichever formula you use, make sure you weight yourself accurately.
@Strength4MMA: i firmly believe 1 to 1.5 g of protein per lean bodyweight. worked well for me i placed in a few bodybuilding shows a few yrs back
@Derek_Manuel: grams per body weight is easiest to remember and usually a good amount
@scottbird: For everyone – or just those who train heavy?
@Derek_Manuel: if you are trying to gain weight, at least this much and some is better
@bodybydrock: These formulas are geared toward athletes. Many people can get away with 0.5 g per lb per day and still be okay.
@Dewyleaf: Personally I think ppl over-protein themselves or blame lack of progress on insufficient protein…
@Dewyleaf: …when they really should reevaluate their training programs.
@scottbird: I agree with that (particularly the blame aspect).
@bodybydrock: I agree. Always speak with a specialist if you’re not sure.
@scottbird: What types of ingredients would you include for strength athletes?
@bodybydrock: What do you mean? Are we talking food here?
@scottbird: Protein shakes and bars.
@scottbird: Fruit, creatine power, vitamins etc.
@scottbird: Powder even :)
@bodybydrock: Ah! I like mixed protein (whey + casein) for best results and satiation.
@bodybydrock: Fruit is great. So is spinach! Creatine, vitamins… they’re all good. It really depends on goals and kcal requirements
@bodybydrock: Natural foods are best. The fewer processed ingredients, the better (in my opinion).
@Strength4MMA: post workout i always get 40g whey and 40g fast carbs. with 5g of creatine. I actually use something called aftershock
@scottbird: Anything pre-workout, or during?
@Strength4MMA: I used 2pre, but i get a better lift w/o, nothing during because my workouts are too brutal to drink anything but h20
@Strength4MMA: unless im really draggin i never do preworkout as far as supps. caffeine from diet soda or tea. pre if i have to
@Strength4MMA: I also am a firm believer in natural foods, i try to get more protein from foods than whey #sbgym im a beef machine…lol
@chris_garber: I’m on the same page with @Strength4MMA , coffee pre, and dropped the during, H2O is the only thing I can handle during. BEEF!!
@scottbird: Do people here make their own protein bars?
@Dewyleaf: I think it was @Jamie_Eason who posted her recipe for protein bars some time back. Haven’t tried them yet.
@scottbird: Just noticed the time – I guess we should wrap this up. Cheers for that Derek. Thanks also to everyone else here – great discussion.
@bodybydrock: Thanks for having me! What a great night this has been.
@scottbird: Where can we see more of your training and nutrition approach?
@bodybydrock: My website and my newsletter
@bodybydrock: Check out my training log too!
@scottbird: Thanks once again all, appreciated. More discussion over on the SttB Forums. See you there.