Do you use supplements?

[phl92]

I was reading recently a lot on Mattspoint Tennis Blog and also came through his Nutrition / Diet / Supplement articles.
I just started to train off court a lot to increase especially my anaerobic performance, which seems really poor.

Matts recommend on drinking electrolyt drinks if you play more than 1 hour and/or sweat a lot (in heat or generally).
I do feel exhausted a lot after tennis sessions and off-court training sessions and feel even though I am young, my regeneration is quite long.

Do you use supplements ?

My basic supplement which I take already quite some time and which are not sport affected:
Omega-3 (every day, except I had fish the same day)
Magnesium

Now I am trying some isotonic/hypotonic electrolyt drink during my sessions (I sweat a ton).
Also bought Zinc and L-Arginin.

Someone uses L-arginin and/or creatine and can report an enhancement in performance on the court?

Which other supplements you take or tried?
I did use Creatine some years ago for my gym sessions, and it definitely had an effect on my strength levels as well as bodyweight (increase of 3-5% of weight, mainly water). But I also had side effects like cramping in nights and my sweat started to smell like **** literally.

 

[T1000]

Fish oil - don’t like fish

Multivitamin - mine has a joint health complex, immune system complex, and digestion complex. I don’t need the multivitamin part but it’s $30 for 45 days so might as well take it just in case

Protein (if you want to call it a supplement) - make two meal replacement shakes a day since I can’t eat 3 meals at work

Preworkout - I workout right after work so I like to have a little more energy as some days are more draining than others

I’ve tried tons of supplements so if you have questions you can ask me or look them up on examine.com. They’re the best source to determine if a supplement is worth trying/adding imo

 

[phl92]

thanks for the link examine.com
They suggest L-citrulline instead of L-arginin.
Some experiences? I do have a sensitive stomach, therefore I mgiht better use citrulline

 

[Soul]

One of the few supplements I take is super beets. It's to increase nitric oxide levels. It does make me feel more energetic. I also sleep better since taking it.

I tried a supplement with citruline and arginin to raise my NO levels but it made me feel run down.

 

[phl92]

One of the few supplements I take is super beets. It's to increase nitric oxide levels. It does make me feel more energetic. I also sleep better since taking it.

I tried a supplement with citruline and arginin to raise my NO levels but it made me feel run down.

thats interesting.
I am just reading a lot on the topics. Some people say all this kind of NO enhancing supps should be taken very carefully because they can raise free radicals and for some people have negative (very strong) side effects

 

[Soul]

The reaction wasn't odd for me. For what ever reason synthetic vitamins tend to make me feel run down.

 

[taydbear7]

I usually take mutlivitamins, green supps and fish oil. I can't get enough greens in my diet hence the green supps. It also helps that it taste like pina colada

 

[Rubens]

Snake oil.

 

[SlvrDragon50]

Fish oil, protein, collagen. I used to take creatine, but I haven't noticed a drop off in strength since stopping.

 

[norcal]

Snake oil.

Mostly probably. But if it makes you *believe* you have more energy/whatever then it's not snake oil!

 

[MathGeek]

I take a multivitamin, fish oil, and turmeric. But they are all more for general health (joint pain, cholesterol reduction) than for sports improvement.

My approach to exhaustion in matches is to avoid it by training harder and maintaining a much higher level of cardio than most opponents. I'm also intentional about making opponents run more than me, if possible.

 

[movdqa]

Magnesium
Nuun (calcium, potassium, sodium, magnesium)

Vitamin D3
Slippery Elm
Nopalina (fiber, prebiotic, laxative)

 

[kramer woodie]

I was reading recently a lot on Mattspoint Tennis Blog and also came through his Nutrition / Diet / Supplement articles.
I just started to train off court a lot to increase especially my anaerobic performance, which seems really poor.

Matts recommend on drinking electrolyt drinks if you play more than 1 hour and/or sweat a lot (in heat or generally).
I do feel exhausted a lot after tennis sessions and off-court training sessions and feel even though I am young, my regeneration is quite long.

Do you use supplements ?

My basic supplement which I take already quite some time and which are not sport affected:
Omega-3 (every day, except I had fish the same day)
Magnesium

Now I am trying some isotonic/hypotonic electrolyt drink during my sessions (I sweat a ton).
Also bought Zinc and L-Arginin.

Someone uses L-arginin and/or creatine and can report an enhancement in performance on the court?

Which other supplements you take or tried?
I did use Creatine some years ago for my gym sessions, and it definitely had an effect on my strength levels as well as bodyweight (increase of 3-5% of weight, mainly water). But I also had side effects like cramping in nights and my sweat started to smell like **** literally.

phl92

My preferred supplements are single malt scotch, pepsi, and cigarettes! Now at the age of 74 years of age, I ask myself why change what has been
successful for me.

Shalom

 

[mbm0912]

Fish oil, protein, collagen. I used to take creatine, but I haven't noticed a drop off in strength since stopping.

that's crazy, I notice a huge different when not taking creatine.

 

[SystemicAnomaly]

@mbm0912

Fish oil, protein, collagen. I used to take creatine, but I haven't noticed a drop off in strength since stopping.

Creatine is reported to provide benefit for (muscle?) endurance and cognitive funtion...

"Oral creatine administration may improve short-term memory and intelligence/reasoning of healthy individuals but its effect on other cognitive domains remains unclear.... "

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials

 

[SystemicAnomaly]

Lately, for cognitive function, I've also been taking Huperzine A, Lion's Mane (mushroom), Lecithin (or, sometimes, Phosphatidyl Serine) and Turmeric.

Turmeric is more bioavailable when used in cooking. When used in supplement form, it is best to take it with black pepper (piperine) and lecithin (or other healthy fatty acid) to boost its availability in the body.

 

[SlvrDragon50]

that's crazy, I notice a huge different when not taking creatine.

I didn't take large doses. I only did 5mg like 3 or 4 days a week. I never did the large doses that required cycling.

Sent from my Pixel 3 XL using Tapatalk

 

[mbm0912]

I didn't take large doses. I only did 5mg like 3 or 4 days a week. I never did the large doses that required cycling.

Sent from my Pixel 3 XL using Tapatalk

I take the recommended 5g a day.

 

[Znak]

I've started glucosamine + tumeric as a trial run to see it's effects on my joint health. I'll let you know in a few months if it was worth it haha

 

[r2473]

Dunkin Donuts bacon snacks

 

[movdqa]

Dunkin Donuts bacon snacks

Impossible?

 

[SystemicAnomaly]

I've started glucosamine + tumeric as a trial run to see it's effects on my joint health. I'll let you know in a few months if it was worth it haha

Note that the bioavailability of turmeric can be poor when taken as a supplement. Take heed of my recommendations for turmeric in post #16

 

[undecided]

Lately, for cognitive function, I've also been taking Huperzine A, Lion's Mane (mushroom), Lecithin (or, sometimes, Phosphatidyl Serine) and Turmeric.

Turmeric is more bioavailable when used in cooking. When used in supplement form, it is best to take it with black pepper (piperine) and lecithin (or other healthy fatty acid) to boost its availability in the body.

Huperzine is fantastic. If that works for you also try Vinpocetine. When I take either of those I find that I can use my 'long' words more frequently. Basically my speech capabilities go up a notch.

 

[undecided]

I've started glucosamine + tumeric as a trial run to see it's effects on my joint health. I'll let you know in a few months if it was worth it haha

I swear by Glucosamine+Chondroitin. Has helped my knees immensely over the years. Any time I felt even the slightest discomfort I would start taking them and within 2-3 days the discomfort would go away. Too bad it doesn't work on GE or TE.

 

[SystemicAnomaly]

Huperzine is fantastic. If that works for you also try Vinpocetine. When I take either of those I find that I can use my 'long' words more frequently. Basically my speech capabilities go up a notch.

I periodically do use vinpocetine. IIRC I had been getting vincamine and then vinpocetine from Euro pharmacies back in the 1990s. Both are derived from the periwinkle plant but vinpo does not have the side effects that vinca does.

The vinpo appears to provide greater memory and other cognitive benefit than ginkgo biloba. It also has has shown some benefits for hearing. I've not tried it, but I have heard there are formulations that combined both vinpocetine and ginkgo.

I'm taking a number of others supplements for various medical conditions (just turned 68) but I don't want to take too many substances at one time. Gets expensuve after a while. So I might take vinpo for 2-3 months and then switch over to something like phosphatidylserine (PS).

When I'm not taking PS, I'm usually using lecithin (which might actually have traces of PS but is quite a bit cheaper). The lecithin can help to promote the bioavailability of turmeric.

 

[esm]

I swear by Glucosamine+Chondroitin. Has helped my knees immensely over the years. Any time I felt even the slightest discomfort I would start taking them and within 2-3 days the discomfort would go away. Too bad it doesn't work on GE or TE.

Same. I take multivitamin at the same time

 

[SystemicAnomaly]

@Znak

Huperzine is fantastic. If that works for you also try Vinpocetine. When I take either of those I find that I can use my 'long' words more frequently. Basically my speech capabilities go up a notch.

Have you tried Modafinil for cognitive enhancement? It has been a favorite of college students looking for an academic edge. Used to easily procure it from Euro pharmacies back in the day. Not so easy to get these days in the US unless you have a prescription for narcolepsy or, possibly, ADHD.

However, we can still buy (OTC) it's precursor (pro-drug), Adrafinil. This converts to Modafinil in the body... it just takes longer to act. I see that it is available from PureNootropics (free shipping) and from NootropicsDepot.

 

[undecided]

@Znak

Have you tried Modafinil for cognitive enhancement? It has been a favorite of college students looking for an academic edge. Used to easily procure it from Euro pharmacies back in the day. Not so easy to get these days in the US unless you have a prescription for narcolepsy or, possibly, ADHD.

However, we can still buy (OTC) it's precursor (pro-drug), Adrafinil. This converts to Modafinil in the body... it just takes longer to act. I see that it is available from PureNootropics (free shipping) and from NootropicsDepot.

No I have not, even with Vinpo and Huperzine, I only take them on occasion.

 

[SystemicAnomaly]

@undecided

No I have not, even with Vinpo and Huperzine, I only take them on occasion.

How old are you now? As you age, you might develop a greater need. My mom had a very severe case of Alzheimer's when she passed. She was in her 50s when we 1st noticed her dementia. My dad developed a pronounced dementia in his 80s.

So I undoubtedly have a genetic predisposition towards Alz/dementia. Actually saw some early warning signs nearly 25 yrs ago as I approached my mid 40s. Various countermeasures taken since the mid/late 1990s appeared to have reversed that. But I suspect that I am likely still fighting off the inevitable.

 

[undecided]

@undecided

How old are you now? As you age, you might develop a greater need. My mom had a very severe case of Alzheimer's when she passed. She was in her 50s when we 1st noticed her dementia. My dad developed a pronounced dementia in his 80s.

So I undoubtedly have a genetic predisposition towards Alz/dementia. Actually saw some early warning signs nearly 25 yrs ago as I approached my mid 40s. Various countermeasures taken since the mid/late 1990s appeared to have reversed that. But I suspect that I am likely still fighting off the inevitable.

54, I do notice a slowdown in coming up with complex words and sentences. In the past I could compose complex sentences very quickly but now I have to pause after each sentence as my brain is busy composing the next.

 

[Miki 1234]

Only thing that worked really good was creatine. I gained 6 pounds of water but it did look like muscle was getting compliments all the time hehe. I stoped using it since my hair falling out increased even more. I was left with 2 ,3 pounds of permanent muscle . Also my strainght was bit better with it and i felt better overall.

 

[SystemicAnomaly]

With the current pandemic looming, have added elderberry to my list of must-take supplements. For further boosting of the immune system, consider 2000-4000 IU of vitamin D. (Also, add 500 mg a vitamin C, several times a day, to minimize the likelihood of the common cold).

Garlic, ginseng (both American & Panax ginsengs) should also help the immune system. Going further, consider adding andrographis, oil of oregano, and NAC.

These immune fortifiers will work best if you start taking them NOW. If you wait til you are already infected, the effect of these supplements will be minimal, at best.

 

[WildVolley]

Recently I've been supplementing zinc, Quercetin, and occasionally vitamin C (I have a huge bag of powdered C).

Not supplementing D at the moment, but I've been able to go outside a few times a week and exercise around noon in the sun without a shirt.

 

[magnut]

If you learn about food and what poison companies put in it basically everyone take supplements. The trick not eating the toxic stuff and sticking to nutritious foods. Read the ingriedients and learn what the chemicals used can do to you long term.

Start with clean water. Tap water is full of things that are horrible for you. Bottled water is often not much better and often full of BPA. Hint....BPA free plastic usually isnt.

 

[SystemicAnomaly]

If you learn about food and what poison companies put in it basically everyone take supplements. The trick not eating the toxic stuff and sticking to nutritious foods. Read the ingriedients and learn what the chemicals used can do to you long term.

Start with clean water. Tap water is full of things that are horrible for you. Bottled water is often not much better and often full of BPA. Hint....BPA free plastic usually isnt.

I applaud your suggestion for eating clean, unadulterated nutritious foods and water. However, I take issue with your implication / assertion that supplements are equivalent to consuming toxic or adulterated unhealthy food.

Some cheap supplements may very well contain heavy metals, pesticides, or unhealthy bacteria. However, this is generally not true of reputable supps. These usually display one or more certifications. These certifications include GSM, NSF (International), USP (US Pharmacopoeia), UL and ConsumerLab.

How to Choose Supplements Wisely - Consumer Reports

Consumer Reports says that if you’re shopping for supplements in a store, don’t expect much help from the pharmacist or other staffers. CR shows you how to choose supplements wisely.

www.consumerreports.org

 

[magnut]

I applaud your suggestion for eating clean, unadulterated nutritious foods and water. However, I take issue with your implication / assertion that supplements are equivalent to consuming toxic or adulterated unhealthy food.

Some cheap supplements may very well contain heavy metals, pesticides, or unhealthy bacteria. However, this is generally not true of reputable supps. These usually display one or more certifications. These certifications include GSM, NSF (International), USP (US Pharmacopoeia), UL and ConsumerLab.

How to Choose Supplements Wisely - Consumer Reports

Consumer Reports says that if you’re shopping for supplements in a store, don’t expect much help from the pharmacist or other staffers. CR shows you how to choose supplements wisely.

www.consumerreports.org

we are of the same mind. My belief is you basically have to use supplementation now due to lack of nutrients in food... even the good stuff. Here is a good article..

Dirt Poor: Have Fruits and Vegetables Become Less Nutritious?

Because of soil depletion, crops grown decades ago were much richer in vitamins and minerals than the varieties most of us get today

www.scientificamerican.com

I mention the chemicals because many people give things they cannot pronounce a pass and just believe its safe or it wouldnt be in the food. Water is especially bad...everthing from birth control to round up to lead. They only notify the public when there is bacteria in the water.....sometimes.

Probably the best thing you can do is get a good water filtration system and use that for drinking and cooking.

 

[SystemicAnomaly]

What is a GMP Certified Manufacturer?

Do you work for a pharmaceutical company that just purchased a product and need to find a GMP manufacturer to make this product for you? But what exactly is a GMP certified manufacturer and why do you need one? In this article, we explore what a GMP manufacturer is and why you may need one. . .

www.aniglobalsource.com

 

[Rosstour]

Nope. It never felt right to me, and recent research is indicating that their benefits are wildly overstated.

Finally dismissed my FOMO and decided to just eat what I want.

 

[magnut]

Nope. It never felt right to me, and recent research is indicating that their benefits are wildly overstated.

Finally dismissed my FOMO and decided to just eat what I want.

screw that. Eating itself is overated.....

12 Thrilling Benefits of Fasting

Fasting is known as the practice of abstaining for food, usually for a short period of time. Why would anyone want to do that voluntarily? There are plenty of reasons, the first being for religious reasons, but there are also plenty of non-religious reasons why you should consider fasting...

besthealth.guide

 

[Rosstour]

screw that. Eating itself is overated.....

12 Thrilling Benefits of Fasting

Fasting is known as the practice of abstaining for food, usually for a short period of time. Why would anyone want to do that voluntarily? There are plenty of reasons, the first being for religious reasons, but there are also plenty of non-religious reasons why you should consider fasting...

besthealth.guide

Fasting is cool too. Sometimes I just don't want to eat, after stuffing myself for a while.

 

[Turbo-87]

I know people who spend hundreds of dollars a month on supplements for everything. I have always been into bodybuilding and have never supplemented with more than protein shakes. The money I save goes towards eating cleaner foods. The only thing I have added aside from regular vitamins is elderberry to strengthen the immune system.

 

[mbm0912]

I know people who spend hundreds of dollars a month on supplements for everything. I have always been into bodybuilding and have never supplemented with more than protein shakes. The money I save goes towards eating cleaner foods. The only thing I have added aside from regular vitamins is elderberry to strengthen the immune system.

try creatine

 

[SystemicAnomaly]

I know people who spend hundreds of dollars a month on supplements for everything. I have always been into bodybuilding and have never supplemented with more than protein shakes. The money I save goes towards eating cleaner foods. The only thing I have added aside from regular vitamins is elderberry to strengthen the immune system.

Not a huge fan of the multivitamin. Get vitamins and most related nutrients pretty much from eating a decent, varied diet. But, unless you reside in the tropics and get some modest measure of mid-day sun, it is best to add a vitamin D supplement, particularly from the early/mid Fall to the early/mid Spring months. Very important for the immune system (as well as for teeth, bones, etc).

At least 1000-2000 IU but no more than 4000-5000 IU (unless prescribed by a doctor). Difficult to get adequate vit D from food -- unless you are eating a lot of vit D-fortified food, like (many brands of) milk. UV directly from the sun is considered the best source of vit D. A good, high-dose supp is usually the next best source. Eating a generous amount of salmon can also help with getting adequate D during low-UV months.

 

[phl92]

My standard supps are:
Magnesium, Omega 3, Zinc, Vitamin D

recently started to take 3-6g of L-Citrulline & L-Arginin(combined). Can't feel so many effects, maybe it's more for the gym to get pumped.
When gyms open again, I will definitely try Creatine again and see how it affects on court (speed)

 

[SystemicAnomaly]

My standard supps are:
Magnesium, Omega 3, Zinc, Vitamin D

recently started to take 3-6g of L-Citrulline & L-Arginin(combined). Can't feel so many effects, maybe it's more for the gym to get pumped.
When gyms open again, I will definitely try Creatine again and see how it affects on court (speed)

The citrulline-arginine combination should work best on an empty stomach -- or in the absence of competing protein. Take this prior to workout. Maybe even more important, take it shortly before you go to sleep at night. Again, on a relatively empty stomach.

 

[phl92]

The citrulline-arginine combination should work best on an empty stomach -- or in the absence of competing protein. Take this prior to workout. Maybe even more important, take it shortly before you go to sleep at night. Again, on a relatively empty stomach.

I heard this before yes. Why is it recommended shortly before bed?
Till now I was splitting my ratios into 2-3 portions depending if I did exercise this day or not. If I take in the evening shortly before sleeping, I get very tired. Helps me fall alseep

 

[SystemicAnomaly]

The largest release of growth hormone (hGH) happens during or right after our first cycle of sleep. Don't recall exactly, but it happens about 1 or 2 hours after the onset of sleep -- during or after we've gone thru Stage 4 (deep) sleep. The hGH release during this 1st sleep cycle is even greater the the release we experience during/after an intense exercise session

Arginine & Citrulline are amino acids. IIRC, citrulline converts to arginine in the body and may results in higher levels in the body than arginine itself. Arginine is the precursor to nitric oxide (NO). It is this NO that stimulates the release of hGH from the pituitary gland during sleep and exercise (and to a much lesser degree at other times of the day).

Arginine, citrulline and other amino acids are used for quite a variety of different functions. When arginine or citrulline are taken with other amino acids, they might produce a lot less NO since they will be used for other actions in the body (in addition to producing some NO). This is why you want to avoid taking these particular amino acids in the absence of competing protein (other amino acids).

 

[SystemicAnomaly]

^ @phl92, forgot to quote you for the post above.

 

[phl92]

The largest release of growth hormone (hGH) happens during or right after our first cycle of sleep. Don't recall exactly, but it happens about 1 or 2 hours after the onset of sleep -- during after we've gone thru Stage 4 sleep. The hGH release during this 1st sleep cycle is even greater the the release we experience during/after an intense exercise session

Arginine & Citrulline are amino acids. IIRC, citrulline converts to arginine in the body and may results in higher levels in the body than arginine itself. Arginine is the precursor to nitric oxide (NO). It is this NO that stimulates the release of hGH from the pituitary gland during sleep and exercise (and to a much lesser degree at other times of the day).

Arginine, citrulline and other amino acids are used for quite a variety of different functions. When arginine or citrulline are taken with other amino acids, they might produce a lot less NO since they will be used for other actions in the body (in addition to producing some NO). This is why you want to avoid taking these particular amino acids in the absence of competing protein (other amino acids).

Thanks for your reply. I understand...
Before buyingm I was doing quite a lot of research on this substances... Most said that small dosages (not higher than 10g/day) have no side effects, only stomach issues can happen, especially with higher dosages.

However, I found on Youtube a guy who seems to have a big expertize in biochemical topics... he strongly recommended never taking Arginin/Citrulline without a strong Antidioxant. I don't know the exact reason, but it might be connected with the higher NO production..
So I take also 1x250mg of Coenzym Q10, and some OPC Antioxidiant a day

I was discussing this also with an doctor here, who supports lot of professional athletes in our region. He said that this recommendation of taking additional Antioxidants has no evidence in science. Latest studies even showed negative outputs on our Mitrochondial life when given high dosages of Antioxidiants like Vitamin C&E

So I try mself, and cannot see any differences

 

[SystemicAnomaly]

Thanks for your reply. I understand...
Before buyingm I was doing quite a lot of research on this substances... Most said that small dosages (not higher than 10g/day) have no side effects, only stomach issues can happen, especially with higher dosages.

However, I found on Youtube a guy who seems to have a big expertize in biochemical topics... he strongly recommended never taking Arginin/Citrulline without a strong Antidioxant. I don't know the exact reason, but it might be connected with the higher NO production..
So I take also 1x250mg of Coenzym Q10, and some OPC Antioxidiant a day

I was discussing this also with an doctor here, who supports lot of professional athletes in our region. He said that this recommendation of taking additional Antioxidants has no evidence in science. Latest studies even showed negative outputs on our Mitrochondial life when given high dosages of Antioxidiants like Vitamin C&E

So I try mself, and cannot see any differences

Don't know a lot about the role of antioxidants in the production of NO. But it does appear that some / many NO booster formulations do include some niacin, antioxidants and other ingredients in addition to the amino acids, arginine and citrulline. From one source:

A diet high in nitrate-rich vegetables & antioxidants or the use of supplements, such as L-arginine or L-citrulline, are beneficial ways to boost your body's natural production of nitric oxide