T Nation

Suggestions on the Following Supplements

Glutamine
Creatine
Glycerin
BCAA
Glycine
Whey
Fish Oil

Thanks!

[quote]bbattle wrote:
Glutamine
Creatine

BCAA

Whey
Fish Oil

Thanks![/quote]

only worthwhile ones.

no need for glutamine either

[quote]rds63799 wrote:
no need for glutamine either[/quote]

No need for any of them. They all have their place.

Glutamine is great for gut health.

I would say there’s a need for the fish oil.

Can you provide evidence for the glutamine gut health thing? (not coming at you, genuinely curious)

Google is your friend.

Heck, even a few contributors here talk about it.

No need for fish oil? At 46 and after 5 knee surgeries over the years, it’s the only thing that helps with the pain when it’s raining (osteo arthritis).

Omega 3’s from fish oil is the one supplements I recommend to everyone.

[quote]JFG wrote:

No need for fish oil? At 46 and after 5 knee surgeries over the years, it’s the only thing that helps with the pain when it’s raining (osteo arthritis).

Omega 3’s from fish oil is the one supplements I recommend to everyone. [/quote]

What kind of quantities are you taking to achieve relief? I noticed that I needed some pretty obscene amounts(5g-10g)before I started to notice anything.

[quote]bbattle wrote:
Creatine
BCAA
Whey
Fish Oil

Thanks![/quote]

These are pretty much guaranteed basics.

[quote]JFG wrote:
Google is your friend.

Heck, even a few contributors here talk about it.

No need for fish oil? At 46 and after 5 knee surgeries over the years, it’s the only thing that helps with the pain when it’s raining (osteo arthritis).

Omega 3’s from fish oil is the one supplements I recommend to everyone. [/quote]

In order not to hijack this thread, I’ll start my own but am very curious as to how much you’re taking also.

This is the article outlines the quantities.

Pre-Workout (30 minutes prior)

5g glutamine

5g creatine

5g BCAA

Half scoop of whey isolate (12-16g)

During-Workout

20-40g of BCAA (the more you can afford the better)

10g of glutamine

Post-Workout

20-40g of glutamine (work up progressively as some might have stomach problems with mega dosing)

10-15g glycine

10-15g leucine

1.5 scoops of whey isolate (40-45g)

[quote]rds63799 wrote:
Can you provide evidence for the glutamine gut health thing? (not coming at you, genuinely curious)[/quote]
JFG is on point here. I have only ever read about Glutamine improving digestion health.

For the does needed to illicit most other responses people claim to get from Glutamine it would cost a fortune to supplement.

http://www.webmd.com/vitamins-supplements/ingredientmono-878-GLUTAMINE.aspx?activeIngredientId=878&activeIngredientName=GLUTAMINE

[quote]bbattle wrote:
Glutamine
Creatine
Glycerin
BCAA
Glycine
Whey
Fish Oil

Thanks![/quote]
Creatine - Yes, good bang-for-the-buck supplement
Whey - Yes, good for convenience
Fish Oil - Yes, great supplement

You also mentioned Leucine in your later post which I believe is worth the money. Just throw 5g of leucine in with your protein shakes. 5g of creatine post workout and fish oil with meals not around your workout. Lonnie Lowery also has a good article on here about protein consumption and leucine.

I take Webber Omega 3’s super concentrate. They are about the same as flame out (EPA/DHA wise, which I find is the most important.

I take two every morning. I supplement (take an extra or two) at night, if warranted. When I did SL 5X5, I just could not take enough. I was up to 10 a day and I was still in pain. sometimes, you just have to back off.

JFG, what would you consider the right dose of glutamine for gut health? I’ve seen recommendations from 3 to 30g

I’m on a big gut health kick just now

[quote]rds63799 wrote:
JFG, what would you consider the right dose of glutamine for gut health? I’ve seen recommendations from 3 to 30g

I’m on a big gut health kick just now[/quote]

You tell me.

This seriously cannot be said often enough. Only YOU know the working of your body. Start with 3, see how you feel after a few weeks, up the dose, see how you feel, etc. I was fine between 5-10 grams. I found that when I went over 15, well, it wasnt pretty and it was uncomfortable.

Who knows, maybe you will do fine with 30??

I know that only I would know the working of my body, I just wondered if you new what was the usual dose recommended. Jeez…

Anyway I’ve read around a bit, and there’s a couple of folk like John Berardi and Poliquin advocating a brief spell (like 3 days or so) of having a high dose to treat gut issues then you drop it back a bit so that’s what I’ll do.

bring on the gut health, I’m chugging probiotics like there’s no tomorrow too