|Nov 16, 2010 8:48am||
Hey All, I am pretty new to this site but am liking the wealth of knowledge so far.
I have a goal of losing 10-20lbs, while bulking up a bit as well. My current routine is swim 3 days a week about a mile plus, run 3 days a week (currently 2 miles a run, but would like to get up to 4), and lift 3 days a week.
The key for me has been comining the activities so it is run/lift, swim/lift, or run swim. That way once my muscles are tired I hit them with another activity.
My question is, what suppliments are good for me to take to guard against hitting both a wall during my workout and also in general. I am not historically much of a runner so I dont want to break down. Currently I take L-Glutamine and Gold Standard Whey after my workout. Would like to consider a preworkout suppliment.
|Nov 16, 2010 8:50am||
Try a good solid multi-vitamin. The minerals in it will be helpful to you. Potassium, Calcium, and others are essential for muscle function.
|Nov 16, 2010 8:53am||
Thanks, Morrighu. Currently I take a multi-vitamin at lunch everyday. I also be sure to eat one banana a day just to keep cramps away when I swim. But I remember a long time ago when I was told don’t bother with the whey or anything else unless you are taking vitamins.
|Nov 16, 2010 8:53am||
|Nov 16, 2010 9:47am||
I would start off just focusing on your nutrition in general. I doubt that the workload is high enough to justify spending a lot on supplements that are not all proven to be very effective. A multivitamin&minerals is a good idea, but no need to go over board. Getting enough iron is important for oxygen uptake, and if you are lacking there you will feel the boost. But other than that, all you really need is a well balanced diet and proper rest to recover so you body has an opportunity to adapt and get stronger. You might even do better if you weight train 2x per week instead of 3x times. I would suggest whole body workouts, no isolation stuff, you don’t need that yet (unless you have reached a plateau in weight training with whole body workouts). And sleep plenty, try sleeping one hour more than you are used too. Studies show that sleeping is really helpful for accumulating training load and even for improving top sprinting speed. ;)
|Nov 16, 2010 9:51am||
Get some carbs in a couple of hours before if you can. Protein bar after your run or swim. Plus hydrate, hydrate hydrate. Get a bike and then you can do triathons or quit the running and swimming. :)
|Nov 16, 2010 12:43pm||
Thanks for the input. I think I am going to just look into getting a better multi-vitamin and see what changes I can make to improve my diet.
|Nov 18, 2010 6:05am||
The idea is that you should be getting most of what you need from your diet. The multi is only there to fill in any gaps that might occur on a given day. Until you start talking about Olympic caliber training efforts, supplements for cardio are mostly going to make really expensive pee.
Worse yet, if you start combining supplements at random, you can end up overdosing on fat-soluble vitamins like the B vitamins, some of the metallic minerals (zinc), etc. and actually poison yourself.
|Nov 18, 2010 2:32pm||
Good advice, thanks. I have been working on improving my diet, and using the tools on this site to do it. Its never been that bad, but there was work to do regardless. I’ll stick to my protein shake and daily multi-vitamin.
|Mar 22, 2013 2:47pm||
Whole food super supplements will not provide cardio health alone; however, they are needed even when we do everything right. And with our busy lifestyles it’s hard to keep up with our fitness and dietary needs, making super supplements extremely beneficial.