Food/Supplements Diet Diet, Supplements and Enhancers - Part III

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metcard99 said:
For more fibre i'd recommend Wheat Germ (brand name is Cerevite)! One 35gram serving alone has 11.2g of fibre (i use it on muelsi and also in protein shakes). also its carbs V's protein ratio is about 2:1 which is pretty decent for protein.

Fist few times i had a servings worth in milkshakes i was full for about 4 hours afterwards and wasnt sure why but then realised it'd have to be cos of this stuff.

(also its found at woolworths right next to the oats, bran, etc. and if you google image it its the one that comes up first, also think its about $2-3.)
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Bought some yesterday to give a try.


Another couple of questions. What do people find are best to beat sugar cravings?

I've cut out coke and soft drinks fairly easily over the last 6 months - moving to iced tea then to nothing. But I still feel the need for juice every now and then, or biscuits, cakes etc. I have peaches in syrup etc as a way of combating needing icecream, but after I've run 10k's umpiring, or cycled 100ks, I have serious trouble without sugar and or fat, and blowing my calorie budget in the process.

I'm not a bodybuilder or anything, but do people use cardio to cut? Or do people just get too hungry as a result?

The other thing with oats I've notied, is just in the last few weeks since eating 1/2 cup a day, I've noticed I've put on a bit of muscle. I do boxing once a week, push ups every day, and cycle/ run or swim every other day and I've noticed a difference, which I've found unusual. Must be something in that.

Last but not least - do people use tofu regularly, and is it a good option for cutting/ losing weight?
 
Try to end your meals with a piece of fruit, this might help you beat those sugar cravings and reaching for that candy bar. Someone told me this a long time ago and it totally works for me and my wife.. Eat your lunch.. then have some juice or eat an apple and that should get you through..

Again fruit for sugar cravings, yea its sugar but you are getting the added benfit of fiber etc.. Cottage cheese and mixed berries is a good evening meal/snack..You want fats? Eat peanut butter, or walnuts, or avocado..

There is no magic potion in oats but I am sure the benefits of eating it combined with your training is making you have some good gains. Keep eating it!

Never been one for Tofu..
 
If you have sugar cravings eat sugar!

There are plenty of people out there who allow cals at the end of the day for sweets.
 

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Chops_a_must said:
Bought some yesterday to give a try.


Another couple of questions. What do people find are best to beat sugar cravings?
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I just think you have to be mentally strong. Eat fruit if you crave sugar like the above poster said, at least its good sugar and comes with those fibers. However losing weight or gaining weight is all about Energy In vs Energy out. There are also some small lollie things you can get that dont hold too much cals, and also suppress your diet to a degree. Otherwise you can try a supplement like Oxy E to suppress your diet after you have improved it.
I've cut out coke and soft drinks fairly easily over the last 6 months - moving to iced tea then to nothing. But I still feel the need for juice every now and then, or biscuits, cakes etc. I have peaches in syrup etc as a way of combating needing icecream, but after I've run 10k's umpiring, or cycled 100ks, I have serious trouble without sugar and or fat, and blowing my calorie budget in the process.
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Instead of Coke, i recommend diet coke or start drinking lots of water. Some studies show that water can help with weight loss its how fighters cut some serious weight, however it is only water loss not fat loss. But i also think drinking water gets rid of the toxins and is the best rehabilitation for drugs and to wash out of the system for a reason. It clears those toxins and allows your body to work "better". Diet coke i dont think digest that well, but its only 7kj and got like hardly no sugar. I personally dont see the difference in taste however if you do i recommend having it with ice blocks. Just something ive noticed. After a 10km run your body will need sugars and your body is telling you exactly that. You would have burnt alot of cals in a 10km run so no problem getting some sugars into you, thats what your body needs and is telling you for that very reason. Also get protein in after.

I'm not a bodybuilder or anything, but do people use cardio to cut? Or do people just get too hungry as a result?
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Of course. Remember energy IN vs energy OUT. So cardio burns up alot of energy (swimming is the best per minute compared to any other physical activity like running, cycling ect). So burning energy means your likely going to expend more energy than you eat (depends how much you eat). There is a formula and also programs that work out your energy In vs Energy out.

The other thing with oats I've noticed, is just in the last few weeks since eating 1/2 cup a day, I've noticed I've put on a bit of muscle. I do boxing once a week, push ups every day, and cycle/ run or swim every other day and I've noticed a difference, which I've found unusual. Must be something in that.

Last but not least - do people use tofu regularly, and is it a good option for cutting/ losing weight?
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I have also noticed this. I have recently just started taking oats and the main reason why you think your bulking/gaining muscle is because it is really high in cals but mainly has quite a bit of fibre and carbs. Carbs and Fibre are the best at absorbing water, so you would be absorbing much more water with eating like this. So you may have gained a little bit of muscle but most of it would be water mass.
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Hope i helped above. I may not be quite right with some of the stuff said if anyone thinks differently. Just what i know so far.
 
Keystone agony said:
Hope i helped above. I may not be quite right with some of the stuff said if anyone thinks differently. Just what i know so far.
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Some of it has helped.

I don't have a problem with soft drinks anymore. And at presentation nights recently, I've been drinking zero instead.

But when you have 4 presentation nights in 2-3 weeks, it's hard laying off the cakes!

Are you sure swimming is best for burning cals? There's no way that I feel as stuffed after swimming as I do after other activities that involve some level of interval work. I'm an atrocious swimmer and it still feels more like recovery work to me.
 
I gotta say, early indications from the trying out of a PWO drink are pretty positive -I have to admit I'm little surprised. While I didn't feel the much vaunted 'tingling' I did feel like i had more energy. A few individual plateaus I was stuck on were broken weight wise.

Felt no ill after affects - I actually had an afternoon snooze about 3 hours after I took it yesterday.

I give WhiteFlood a fairly enthusiastic thumbs up, at least at this stage.
 
evo said:
I gotta say, early indications from the trying out of a PWO drink are pretty positive -I have to admit I'm little surprised. While I didn't feel the much vaunted 'tingling' I did feel like i had more energy. A few individual plateaus I was stuck on were broken weight wise.

Felt no ill after affects - I actually had an afternoon snooze about 3 hours after I took it yesterday.

I give WhiteFlood a fairly enthusiastic thumbs up, at least at this stage.
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Sounds like a crash to me. ;)
 
Keystone agony said:
Also i use to take creatine a lot when i was younger without knowing heaps about it, i mainly used it for recovery aid and and also to store up the ATP for my sprints ect. So should people be drinking this during a workout and before a workout. Lifting weights is mainly using the ATP system 10-20secs of exercise, rest and restore takes about 1.5-2 mins for ATP to top back up which is why i time my rest in between sets/exercises ect

Thoughts? Not PWO as most dont contain enough but just creatine with water?
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Creatine as I understand should mainly be used for a pre-workout aid for performance.

But it depends on your training cycle. During heavy training, 2-3 times a day is recommended (although the research indicates not nearly as much as on the tub), before and after training.

During light loads, once in the morning is enough.

It's also linked to increased brain function apparently, so I use it after my lunch time boxing classes to avoid the 3 o'clock zonk. And it seems to work well.

I'm not sure if you'd want to take it during exercise as you'll need to drink a fair bit.


By the way, I've been using a pure whey isolate without flavouring and that seems to have fixed up the gut aches. I prefer the flavour as well.
 
Take 5g (1 teaspoon) per day, don't worry about loading it or anything. Loading it (3 times a day for the first week) just gets you up to the level faster but you will probably get sore guts if you dont drink enough water / eat right.

I go once a day, sometimes just put a teaspoon in my mouth and swallow it down with juice/water, other times i mix it in with stuff. Always away from caffeine as some studies shows caffeine counteracts creatine.

http://examine.com/supplements/Creatine/

This page is the only page worth reading about Creatine. Everything published is backed with properly cited facts and is actually clinically and scientifically correct.

Check out the Human Clinical Trial results on that page for the different studies done and its also some great reading to clear up any / all misnomers about creatine.
 

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I used to use creatine when I first started lifting. Still have the tub sitting around, would it be okay to use it when i have footy training and that? I'd have thought you'd get too dehydrated?
 
was just wondering you guys thoughts on the best supplements for joint pain. Do any of you have any secret tips that help.
 
I also get forearm pain almost like shin splints in my arms and elbow pains, is glucosamine still the best supplement to use.
 
Fish oil is good, maybe throw a multivitamin in there as well. The bigger question though is are you overtraining? If you're getting pain here there and everywhere maybe you're not getting enough rest.
 
James_Hutchy said:
I used to use creatine when I first started lifting. Still have the tub sitting around, would it be okay to use it when i have footy training and that? I'd have thought you'd get too dehydrated?
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Think of Creatine as a vitamin. That link shows several studies that indicate Creatine increases Anaerobic Running Capacity, Fatigue Resistance, Muscular Endurance, Increased Power Output in Novice Athletes, Vo2 max and more, so I would say it is definitely useful for footy players, and its the cheapest supplement you can buy. There is really no reason NOT to take it. I just take it with Morning or Afternoon Tea everyday.

As far as dehyrdration is concerned check out this study: http://www.ncbi.nlm.nih.gov/pubmed/16619091 (Creatine use and exercise heat tolerance in dehydrated men.)

Creatine wont make you dehydrated, not drinking enough water makes you dehydrated. You don't need to take more water, you just need to stay well hydrated, like you should be doing for footy training anyway :)
 
Yeh just bought a multi vitamin the other day and also going to start using my dads fish oils as well.

How many fish oil a day? 3

Also going to decrease training loads and increase rest. I see amazing benefits after i have extended periods off (like one week, not really extended but certainly sees me improve when i return to the gym which i guess is a sign of over training).
 
kaydub said:
Think of Creatine as a vitamin. That link shows several studies that indicate Creatine increases Anaerobic Running Capacity, Fatigue Resistance, Muscular Endurance, Increased Power Output in Novice Athletes, Vo2 max and more, so I would say it is definitely useful for footy players, and its the cheapest supplement you can buy. There is really no reason NOT to take it. I just take it with Morning or Afternoon Tea everyday.

As far as dehyrdration is concerned check out this study: http://www.ncbi.nlm.nih.gov/pubmed/16619091 (Creatine use and exercise heat tolerance in dehydrated men.)

Creatine wont make you dehydrated, not drinking enough water makes you dehydrated. You don't need to take more water, you just need to stay well hydrated, like you should be doing for footy training anyway :)
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Excellent reply, thanks a lot man!
 
Hey guys just started having protein shakes for the first time have had 2 now 1st time woke up huge pain in my stomach was still sore 4 days later. Had one yesterday same thing this morning . what's going on?
 

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