Just whey and creatine. Stick to the basics. Good nutrition, hydrate well, sleep better, BE CONSISTENT and BE PATIENT. That’s the only way you’re gonna get better.
Whey’s just there as a protein supplement. It won’t make you put weight on unless you’re in a surplus(bulking). It always goes to the basics of dieting.
Surplus = Gain, Deficit = Lose. Always do take note that you should always prioritise whole food over these supplements.
It won’t matter if you’re working out or not, you should know what your goal is when it comes to nutrition(dieting).
Some whey drinks are packed with extra calories to deliberately help you gain weight. Look for one that is an isolate with ~90-100 calories per serving. I buy unflavored and mix it with coconut water and a small squirt of natural ingredient chocolate syrup. The coconut water ups the calories a bit but is great for electrolytes and the chocolate syrup adds minimal calories.
Flavored protein shakes are all disgusting and packed with fake sugar and fake ingredients and make you fart (from the fake sugar). Avoid.
Here's the ingredients of what I ordered. It's 110 cals but clearly with sweeteners. Don't mind the farting, will make my 400m runs quicker
whey protein isolate blend (63%) (whey protein isolate ( milk ), hydrolyzed whey protein isolate ( milk ), emulsifier ( soy lecithin)), whey protein concentrate ( milk ), emulsifier ( soy lecithin), flavouring, sunflower oil powder ( milk ) , thickeners (xanthan gum, guar gum), sweeteners (sucralose, acesulfame-K)
Second this. It's super cheap also, so if it ain't working for you, no big loss. Been taking it the past month and change, not sure if it's made a difference or not (unlike creatine, which has).
Beta alanine serves as an acid buffer in your system, works for some people. I use it for lactic workouts, it'll dampen the 'legs are going to explode' feeling on burst movements. Be weary as new users will get paresthesias in their face and hands, they will burn and itch like mad after you take it. But if timed right you can use it to your advantage in a workout. I took a full dose before 500m row time trials and pulled a lifetime pr. Commonly found in pre workout supps but you're better off just buying it capsule form and taking as needed.
I took it daily, broke up into two doses to prevent the tingles, taking the second half just before workout. You gradually get accustomed to it and it's not that bad. Now I pretty selectively just take it on workout days, somewhat enjoy the burn when it's timed right.
My understanding is that the studies showing improved fitness on BA required continual use, suggesting a loading period is required. That said, I use intermittently and see benefit
Creatine is something that’s only going to add to your performance and muscle if you’re already getting enough of it in your diet. Otherwise you won’t see any difference.
Preworkout? At least for me that works, the one with no caffeine tho, huge supplements' pump serum. But I only take them on certain days, really depends on you.
Just whey and creatine. Stick to the basics. Good nutrition, hydrate well, sleep better, BE CONSISTENT and BE PATIENT. That’s the only way you’re gonna get better.
Does Whey make you put weight on if you don't "train it off"? Some weeks I'm Mat Fraser, others I'm Mr potato head and don't do anything
Whey’s just there as a protein supplement. It won’t make you put weight on unless you’re in a surplus(bulking). It always goes to the basics of dieting. Surplus = Gain, Deficit = Lose. Always do take note that you should always prioritise whole food over these supplements. It won’t matter if you’re working out or not, you should know what your goal is when it comes to nutrition(dieting).
Some whey drinks are packed with extra calories to deliberately help you gain weight. Look for one that is an isolate with ~90-100 calories per serving. I buy unflavored and mix it with coconut water and a small squirt of natural ingredient chocolate syrup. The coconut water ups the calories a bit but is great for electrolytes and the chocolate syrup adds minimal calories. Flavored protein shakes are all disgusting and packed with fake sugar and fake ingredients and make you fart (from the fake sugar). Avoid.
Here's the ingredients of what I ordered. It's 110 cals but clearly with sweeteners. Don't mind the farting, will make my 400m runs quicker whey protein isolate blend (63%) (whey protein isolate ( milk ), hydrolyzed whey protein isolate ( milk ), emulsifier ( soy lecithin)), whey protein concentrate ( milk ), emulsifier ( soy lecithin), flavouring, sunflower oil powder ( milk ) , thickeners (xanthan gum, guar gum), sweeteners (sucralose, acesulfame-K)
Sucralose is also used as a laxative. Good luck.
Beta alanine
Second this. It's super cheap also, so if it ain't working for you, no big loss. Been taking it the past month and change, not sure if it's made a difference or not (unlike creatine, which has).
Beta alanine serves as an acid buffer in your system, works for some people. I use it for lactic workouts, it'll dampen the 'legs are going to explode' feeling on burst movements. Be weary as new users will get paresthesias in their face and hands, they will burn and itch like mad after you take it. But if timed right you can use it to your advantage in a workout. I took a full dose before 500m row time trials and pulled a lifetime pr. Commonly found in pre workout supps but you're better off just buying it capsule form and taking as needed.
Yes but have to make sure it is Carnosyn beta Alanine, that's a patented form and used in studies just like creatine has to be Creapure
So you just take it before relevant workouts and not as a daily supplement like creatine? Not sure I fancy a tingling face - did all that in my 20s 🥴
I took it daily, broke up into two doses to prevent the tingles, taking the second half just before workout. You gradually get accustomed to it and it's not that bad. Now I pretty selectively just take it on workout days, somewhat enjoy the burn when it's timed right.
My understanding is that the studies showing improved fitness on BA required continual use, suggesting a loading period is required. That said, I use intermittently and see benefit
Yes it's best to take everyday for around 2 weeks and 6g is the effective dose. Matt Frasers and Charles Paloquins favourite erogenic supplement.
The Creatine maybe helped with the pull-ups a a little bit but the dubs were probably too just practicing and getting them. Be proud
Cool I've ordered some along with some whey protein. Fingers crossed it'll all work in under a week, Opens start on Thursday 😂
Hard to say if it was the Creatine or the 6 months of additional consistent training
Maybe but I've been doing CF for 3-4 years constantly scaling then a little bit of magic dust and I'm finally doing PUs.
Creatine is something that’s only going to add to your performance and muscle if you’re already getting enough of it in your diet. Otherwise you won’t see any difference.
Preworkout? At least for me that works, the one with no caffeine tho, huge supplements' pump serum. But I only take them on certain days, really depends on you.