Your top 5 supplements?

[00Gymrat00]

Hey guys, what are the top 5 supps that you'd recommend to someone who wants some aid with her sleep and recovery. Aside from a multi, protein powder and fish oil.

[TheFugitive]

Creatine and BCAA's for recovery

[Shredthetics]

Valerian root, melatonin, gaba for sleep

[blokpost]

Valerian root, melatonin, phenibut, creatine, phosphatidic acid.

[Bigdumogre]

Blue star gh peak
http://www.bodybuilding.com/store/bl...s/gh-peak.html

Can't beat that formula

[mtownballer20]

Cell-Tech for recovery. Melatonin for sleep.

[showjo1josh]

Creatine and BCAA's for recovery

This and throw in 3g melatonin pre bed and that should be good. Maybe some magnesium and zinc pre bed as well.

[macwad]

For recovery: HMB (by far the best), LCLT, Tart Cherry.
For sleep: melatonin, ZMA, Ashwagandha

[fbcpastormk]

Creatine, glutamine, some kind of a preworkout, finish line (post workout), bcaa's

[OT2000]

Hey guys, what are the top 5 supps that you'd recommend to someone who wants some aid with her sleep and recovery. Aside from a multi, protein powder and fish oil.

For sleep try ZMA, Melatonin or get them both with ErgoZzzz which is on BOGO usually and really dirt cheap.

Recovery is built around consistency of program and good protein intake. Most supps do very little barring a couple that may if you're really pushing it.

[00Gymrat00]

Valerian root, melatonin, phenibut, creatine, phosphatidic acid.

First time I hear about phosphatidic. Can I get it via bb.com?

[00Gymrat00]

Thanks everyone for your inputs.

How does this look

Recovery: BCAAs, Creatine mono
Sleep: ZMA, valerian root, melatonin

I'm thinking about cycling ZMA, valerian and melatonin. Does anyone do it? I would like to hear suggestions/recommendations on that

[VO2Maxima]

First time I hear about phosphatidic. Can I get it via bb.com?

Two tablespoons soy lecithin granules will do the trick. Initially, a lot of people used Fearn because it lists an estimated phosphatidic acid on the side, but it's not like it's standardized. So really any soy lecithin granules should do the trick. BB.com sells NOW Lecithin Granules. Just whatever brand you get, make sure it's soy and not sunflower, and also granules and not liquid, sunflower lecithin and liquid soy lecithin don't have the same PA content. It's a good supp, but I don't think it's much of a recovery supp.

Recovery: enough food, proper sleep, and appropriate training program are king. LCLT, HMB, HICA may make a small difference.
Sleep: I just use melatonin because it's cheap and gets the job done. If you want to add ZMA on top of that, ErgoZZZ is both melatonin and ZMA. If money is no object and just melatonin and ZMA aren't enough, then Blue Star GH Peak is a really nice formula.

[Partyrocking]

HMB is my favorite recovery supp. I've also found more protein to be helpful- going up from .8g/lb to about 1g/lb

For falling a sleep- a carb heavy meal a few hours before bedtime can help. Favorite sleeping aid ... pancakes for dinner. I tried 5HTP once but I ended up with jacked up dreams, so I haven't tried a sleeping supplement since.

[shoefanatic23]

Blue star gh peak
http://www.bodybuilding.com/store/bl...s/gh-peak.html

Can't beat that formula

Thanks for the support and recommendation. Feedback for GH Peak has been great thus far as it helps with one's quality of sleep. I am also a fan of AI 3z.

[emergency]

For sleep try ZMA, Melatonin or get them both with ErgoZzzz which is on BOGO usually and really dirt cheap.

Recovery is built around consistency of program and good protein intake. Most supps do very little barring a couple that may if you're really pushing it.

thank you for the mention and that sweet deal is still going on.

[00Gymrat00]

Two tablespoons soy lecithin granules will do the trick. Initially, a lot of people used Fearn because it lists an estimated phosphatidic acid on the side, but it's not like it's standardized. So really any soy lecithin granules should do the trick. BB.com sells NOW Lecithin Granules. Just whatever brand you get, make sure it's soy and not sunflower, and also granules and not liquid, sunflower lecithin and liquid soy lecithin don't have the same PA content. It's a good supp, but I don't think it's much of a recovery supp.

Recovery: enough food, proper sleep, and appropriate training program are king. LCLT, HMB, HICA may make a small difference.
Sleep: I just use melatonin because it's cheap and gets the job done. If you want to add ZMA on top of that, ErgoZZZ is both melatonin and ZMA. If money is no object and just melatonin and ZMA aren't enough, then Blue Star GH Peak is a really nice formula.

Thanks for responding.

I checked GH Peak and it is indeed a great formula. I think I am going to try ZMA first and if I wasn't getting desired results I will get GH Peak.

As for recovery, I do know that quality sleep is a big part of recovery and I try to have a quality nutrition. However, I feel as if for a faster recovery I could benefit from some supplements. I have had some good results with BCAAs and want to try it again. It helped me push harder in the gym and I also felt lik I was recovering at a faster rate.

HMB is my favorite recovery supp. I've also found more protein to be helpful- going up from .8g/lb to about 1g/lb

For falling a sleep- a carb heavy meal a few hours before bedtime can help. Favorite sleeping aid ... pancakes for dinner. I tried 5HTP once but I ended up with jacked up dreams, so I haven't tried a sleeping supplement since.

I really don't like the idea of having something high in sugar such as pancakes before bedtime on a regular basis. Doesn't sound like a very good choice of carbs

[ajvitan]

KSM-66 (600mg)
Chelated Magnesium (300mg)

Both before bed.

[shamr0cked]

Blue star gh peak
http://www.bodybuilding.com/store/bl...s/gh-peak.html

Can't beat that formula

Can confirm it is great.

[koweanguy]

HMB is my favorite recovery supp.

Mine too

[Collin1221]

Definitely a fan of magnesium. Helps me sleep for sure and aids in recovery.

[AMeyer9]

For recovery, L-Carnitine L-Tartrate.

For sleep, Ashwagandha, Magnesium, and if necessary, 500mcg of Melatonin. 100-200mg of L-Theanine is worth a mention as well.

This and throw in 3g melatonin pre bed and that should be good.

Wut

[CONTROLLED LABS]

purple wraath and/or blue growth

free purple wraath samples in the link in my signature below

[Misctake7]

Favorite sleeping aid ... pancakes for dinner.

I like your approach to sleeping!

[tastan]

For sleep checkout
AI Sports Nutrition - 3z
Ergogenix - ergoZZZ

[mccyjcb]

Blue star gh peak
http://www.bodybuilding.com/store/bl...s/gh-peak.html

Can't beat that formula

I second this 100%! It seems everyone who has tried this loves it, including me. I'll be posting my review in a few days, after a good two weeks of use. 5 days on, 2 days off. By far, the best sleep I have gotten and without all the grogginess I usually experience with melatonin. And on top of this, I'd recommend a good magnesium supplement. Take 400mg of some type of chelated magnesium supplement right before bed. Most people are deficient in this mineral that supports something like 200 processes in the body.

[lucia316]

Thanks everyone for your inputs.

How does this look

Recovery: BCAAs, Creatine mono
Sleep: ZMA, valerian root, melatonin

I'm thinking about cycling ZMA, valerian and melatonin. Does anyone do it? I would like to hear suggestions/recommendations on that

Creatine is fine, but it's not going to effect your recovery times, nor will BCAAs. Your diet will be the best driver of recovery times. And, if you're meeting your macro each day you'll be getting plenty of amino acids including leucine, isoleucine and valine. Supplementing extra won't create magic.

For sleep I like you combo.

I've been using REM PM for three nights now and I'm sleeping a boatload better than I was previously.
http://www.bodybuilding.com/store/man/rem-pm.html

Good luck.

[danielmoo]

KSM-66 (600mg)
Chelated Magnesium (300mg)

Both before bed.

Yes and yes.

[Hooverville]

KSM-66 (600mg)
Chelated Magnesium (300mg)

Both before bed.

This combo gets my vote.


Also had great success with GH Peak. The sleep was fantastic and it carried over to energy and performance.

Also really enjoyed AI 3z. Any sleep aid with GABA really works for me.

[sgmorris22]

Z matrix by EVL is great for sleep and recovery