Sports Supplement Guide for Beginners

[pogue]

My magnum opus which I have been working on for a year and has been censored in many places because of the content.

Sports Supplements Guide for Beginners

Please let me know if you see any spelling mistakes or errors and any feedback you have. Thanks.

[pu12en12g]

Looks pretty good...

1) About 4 pages into it... and it seems a little Syntrax-biased... any reason for that ?

2) Don't agree with the AST recommendation

3) Why no optimum Fishoil ?

4) Disagree about arginine.. more positive than negative

5) Disagree about BCAA's being expensive

6) Might want to doublecheck the GABA info

7) Can't think of any reason why that would be "censored"

[pogue]

Looks pretty good...

1) About 4 pages into it... and it seems a little Syntrax-biased... any reason for that ?

I think they make good stuff. It's based on my personal recommendations of what I've used and I tried to be as non-biased as possible by linking to the main product listings.

3) Why no optimum Fishoil ?

I used to use it, but I think it's too low in EPA/DHA.

4) Disagree about arginine.. more positive than negative

Going with studies I'm going to have to say it's not necessary for beginners or people who intake plenty of protein. NO2 has no proof on body comp.

5) Disagree about BCAA's being expensive

I think they're too expensive for the required dosage, and again, considering that they should be sufficient amounts with protein intake.

6) Might want to doublecheck the GABA info

Def. junk. GABA is worthless.

7) Can't think of any reason why that would be "censored"

For disagreeing with supplements, recommending against many of them, and posting links to reporting to the FDA, etc.

[fightu4food]

And you missed an E in References

Refrences

Note: This is an incomplete reference list

A good read, and I don't think you'll be getting much hate mail from supplement companies. I think most people are aware that most supplements don't perform as well as advertised. But we still buy them, after all where else can you buy a bottle of hope for thirty bucks, heck I feel bigger everytime I visit Bodybuilding.com. And you just gotta love those shiny bottles

[pu12en12g]

I think they're too expensive [BCAA] for the required dosage, and again, considering that they should be sufficient amounts with protein intake.

That's understandable, but in that case I don't see how you can justify expensive whey isolates in the same article (compare the profiles and price 1000g isolate vs 1000g EAA).

See what I'm getting at ?

[siimng1979]

Nice bit of research.

Alot of decent information for beginners or peeps who are looking for answers which you seem to have highlighted.

I also agree with BCAA's being expensive when bulk intaking.

Good stuff.



.

[pogue]

That's understandable, but in that case I don't see how you can justify expensive whey isolates in the same article (compare the profiles and price 1000g isolate vs 1000g EAA).

See what I'm getting at ?

That's not an adequate comparison because you would never want to supplement with just BCAAs/EAAs alone. Protein requirements would always come first.

Remember that this article is also targeted at beginners who are new to bbing and would def. benefit more from a protein powder than a BCAA supplement.

[pu12en12g]

That's not an adequate comparison because you would never want to supplement with just BCAAs/EAAs alone. Protein requirements would always come first.

Remember that this article is also targeted at beginners who are new to bbing and would def. benefit more from a protein powder than a BCAA supplement.

Right, but I'm talking about your cost-effective comments above... one would never want to supplement with just whey / whey isolate alone either... food requirements come first... you see what I'm getting at ?

All things optional, I can understand the whey blend / concentrate recommendation but not the whey isolate recommendation (while excluding BCAA / EAA) because they are both luxury / "icing on the cake" options (from your cost-effectiveness viewpoint) IMO.

This doesn't take anything away from the overall message of your blog... which I agree with for the most part.

[pogue]

Right, but I'm talking about your cost-effective comments above... one would never want to supplement with just whey / whey isolate alone either... food requirements come first... you see what I'm getting at ?

I didn't specifically advocate in the article to take whey isolate for one. Whey isolate is simply the best option for protein powder above the rest.

All things optional, I can understand the whey blend / concentrate recommendation but not the whey isolate recommendation (while excluding BCAA / EAA) because they are both luxury / "icing on the cake" options (from your cost-effectiveness viewpoint) IMO.

Isolate is not luxury for me because I'm lactose intolerant. Many people have problems with WPC which is why I mentioned it and that's the gist of that topic. I've listed all the main sources of protein powders available and a short summary of them. I would put BCAAs extremely low on the list of optional supplements for more factors than just price. For weight training athletes there are much more effective (proven) supplements. A protein supplement should be just as effective as BCAAs for the purposes implied in the article.

[Scivation]

My thoughts:

--If for beginners, I'd agree that they should get diet and training in order first.

--Everyone is entitled to their opinions. All we can do is present science and feedback and go from there.

--The article was pretty negative it seemed. But hey, it's your article!

Time to go write hate mail and contact my attorney.......

[xven]

pogue, I'm half way into your article. Just thought I'd point this one out-

Chromium/Vanadyl - Not Recommended

Chromium and Vanadyl are trace minerals. In recent years they have been touted as super supplements which increase insulin resistance, muscle mass and fat loss.

Think you meant sensitivity?

Proving to be a great read already, can't wait till to get further into it. Great article, thank you.

[pogue]

My thoughts:

--If for beginners, I'd agree that they should get diet and training in order first.

--Everyone is entitled to their opinions. All we can do is present science and feedback and go from there.

--The article was pretty negative it seemed. But hey, it's your article!

Time to go write hate mail and contact my attorney.......

Feel free to post any science that contradicts my findings. The article was written from an standpoint of almost purely looking at the scientific findings on ergogenic supplements in male athletes.

[johnnyironboard]

Where are the usual hators when somebody posts the truth?

[Scivation]

Feel free to post any science that contradicts my findings. The article was written from an standpoint of almost purely looking at the scientific findings on ergogenic supplements in male athletes.

Ehhh, I'd rather not debate the science on free-form BCAA and Ecdy. We have had our opportunity to write about these, and people have read about them from our perspective.

[Twin Peak]

My masterpiece of work which I have been working on for a year and has been censored in many places because of the content.

Sports Supplements Guide for Beginners

Please let me know if you see any spelling mistakes or errors and any feedback you have. Thanks.

Decent article in general. I don't agree with some of your opinions on certain ingredients, but I can't see why this would be censored anywhere.

[pogue]

Decent article in general. I don't agree with some of your opinions on certain ingredients

Some of the ingredients listed under not recommended I do use myself and I agree that can be used in certain situations. The article was originally meant to be the Supplements Forum FAQ for Newbies. The idea is to outline the essentials for beginners and dispell some obvious and well known bunk supps.

but I can't see why this would be censored anywhere.

You'd be suprised...

[Twin Peak]

You'd be suprised...

I guess nothing suprises me anymore.

Also, you semi contradict yourself about the legal authority of various agencies about false and misleading marketing claims. In the beginning you say there is no law, and in the end you say the law exists, its just not enforced. You may want to clear up the first part. Also, since you are on a mini-crusade to educate about the pitfalls of the industry, and discuss good manufacturing practices, I would think you would address more the fact that meeting label claims is not as common as it should be. Just a thought.

Anyway, here is an article I wrote a long while back about my opinions on supplementing for beginners. Its a bit out of date, but it gives you a sense of my POV.

http://www.bodybuilding.com/fun/par45.htm

[naturalguy]

Good article.

I agree very strongly on the Arginine/NO information. Too many people expect too much out of them, some of the beginners on here think it's essential to have and NO supplement as part of their bulking program.

[xven]

All in all, I think it is a very truth-bound opinion. It should be very useful for beginners to know where to start, without falling vitcim to scam supplements and sticking to the essentials. However, some of the supplements put under "Part 4: Not Recommended/Not Enough Research Supporting it/Poor Feedback/Too Expensive", I may not necessarily agree with.

I do feel that BCAA's are quite effective from an optional standpoint and somewhat do justify the cost involved in purchase. You were comparing BCAA's which are free form, to protein power and whole foods, which we know are completely different in absorption. I agree that they aren't at all necessary, but there is some benefit seen in using them. I don't feel that they should be touted as a waste, they do work. It's your opinion and I will respect that.

The rest I feel are logical and stand true, for beginners especially. I know I'm going to sound like cap'n obvious here, but this is sticky material for sure. It will really give beginners a good start point with their new lifting lifestyles. Good article, pogue.

[naturalguy]

On the BCAA issue. They definately have their uses and are worth the money IF you are a precontest bodybuilder and are on minimal calories.

The context of the article is for beginners. Most, if not all, beginners do not need addtional BCAA's. Also most, if not all, people do not need additional BCAA's if they are eating above maintenance calories.

[UberBerzerker]

well done - very good read

[goali2]

Great article!, I m happy u posted a good atricle. Its gud u took out ur personal time and made a article which is very useful. And i love the way u have spoken on the business and the marketing perspective of supplement comapanies. Except i dont agree to the BCAA part. I think a beginner shud take BCAA

[jbuxstarr]

Great post I think it is great to see advice especially while your not tryin to sell anything. Perfect for beginners! Thanx Pogue.

[blinKme431]

Like it. I didn't see anything about Nitric Oxide, however...

[Bane]

Def. junk. GABA is worthless.

GABA rules. Unless you expect to see HGH like-results, where you will be quite dissapointed

[pogue]

Like it. I didn't see anything about Nitric Oxide, however...

It's listed under arginine.

GABA rules. Unless you expect to see HGH like-results, where you will be quite dissapointed

How does GABA 'rule'? It doesn't cross the BBB (which is why GHB was synthesized) and has little to no effects in the body.

[johnnyironboard]

How does GABA 'rule'? It doesn't cross the BBB (which is why GHB was synthesized) and has little to no effects in the body.

I like the calm feeling before bed from GABA. It's not anabolic.

[johnnyironboard]

Any comments on the sesame seed fat loss products that are "the creatine of fatloss"? In my experience they are "the Cell-Tech of fatloss".

[xGhostinGx]

Like it. I didn't see anything about Nitric Oxide, however...

[pogue]

I like the calm feeling before bed from GABA. It's not anabolic.

You'd get a better calm from a form of GABA that actually crosses the BBB like phenibut and (possibly) picamilion.