T Nation

Your Thoughts on Supplementation?

Dr. Darden,

I’m not sure you want to answer this question since its partly referring to the supplements sold on the TNation website, Biotest supplements, but what are you thoughts on supplementation as far as the ones sold here and how effective they would be training 2x per week utilizing HIT routines? The only thing I am taking as far as supplementation goes is creatine.

Thank you for your time.

My experiences with supplements was covered in The Nautilus Nutrition Book, which was published in 1981. It still contains a lot of interesting materials on food supplements.

For me today, I do take some of the BioTest products, such as:

Flameout – I’ve used it for 15 years.
ZMA – I taken it also for 15 years.
Metabolic Drive Protein and Carbohydrate Supplement – I consume 200 calories of it often for breakfast and I recommend it for some of my trainees.
Superfood – I mix it with my breakfast meal.
Creatine Monohydrate – I recommend it to my guys who want to build muscle fast.

Very interesting. I appreciate the response. What is your recommendation with creatine? I have been taking 5mg a day.

With some of my serious bodybuilders, I recommend the creatine loading procedures on pages 199 and 200 of my book: The New High Intensity Training.

If you’ve been taking 5mg of creatine a day for three weeks or so, you are probably already loaded.

Are supplements supposed to assist in recovery or are they required for muscle growth?

They have the potential to do both.

Dr. Darden,

What do you recommend taking in addition to the Plazma Powder and Mag-10 Powder for the 4 week program, 30-10-30? Protein powder, creatine, glutamine? If so, how much and how often? Thanks.

Both Plazma and Mag-10 supply proteins and carbohydrates. We did not use any other supplements.

Thank you!

Is it okay to use creatine with those products?

The Plazma and Mag-10 pull fluids into your muscles. I don’t believe you need creatine to help with these processes.