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I’ll refrain from talking about brand names and such as I think we all have our opinions on those and many times price is a factor.

I’m also not posting this list to preach about the benefits of supplements.  The post title is “What Supplements Do You Take” and I’m merely answering.  This list is complete for June 2009.

This isn’t my schedule but rather a framework.  And please keep in mind.. these are supplements meant to supplement an outstanding nutritional program.  I do not use this list to fill in gaps or substitute or my lack of proper eating.  It’s in addition to … not in place of.

So let’s begin…

My Foundational Supplements:

These are supplements I take daily with meals (not all meals), regardless of training.

* Multi-vitamin
* Essential Fatty Acid complex (EPA/DHA)
* Joint Matrix
* Digestive Enzymes
* Udo’s Oil 3-6-9 Omegas (plant sourced)
* Beta-Glucan
* ZMA

My Picks for Performance/Muscle Building Supplements:

My selection at this time for pre-workout and post-workout recovery.  I’ve tried drinking various energy combinations during a workout (Waxy Maize, Vitargo, water beyond a sip at the drinking fountain, etc) and found it to be bothersome.  My workouts don’t last long enough that I need energy during the workout itself.  I’ve got reserves for 60 minutes of high intensity training.

This section is the most critical for me.  If I can have enough energy to do a very high intensity workout AND I can recovery quickly, my gains will be staggering.

When I do not have a session that involved weight training, this list shrinks a lot.

-Some things are bulk, raw materials that aren’t available for end line consumers. –

* Whey protein
* Creatine
* Vitargo S2
* L-Leucine
* Muscle Milk
* Monster Milk/Mass
* Monster Amino
* Monster Pump
* Beta-Alanine
* Provon 290 whey protein isolate

My Optional Supplements:

Things I’ve found beneficial and I take at irregular times.  I am a coffee drinker and I switch to green tea.  Not for the metabolic effects but for the pick me up of caffeine and the other associated benefits with green tea.

* Caffeine
* Green tea
* Cytomax

Cytomax is something I found useful in 2 specific categories:

a) when attempting to do a high volume, high intensity leg workout such as the Quad Hobbler posted by Tom Venuto.  It’s the only solution I will consider drinking during the actual workout besides sipping water.  Anything that is “endurance” related which can be some weight training workouts believe it or not.

b) taken long after workouts but before bed on high intensity days to eliminate craps.  Leg cramps plague me.  This is the only solution I’ve found that eliminates it almost immediately.

And that concludes this lengthy list on what supplements I currently take.

I’d like to know what supplements you take if any.  Please post your comments below.

Disclaimer: I reserve the right to update this post when things change or I go home and swallow a pill and realize I didn’t post it here.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

QUESTION:

You said you don’t need to take supplements to build muscle?  At least that is what your book claims along with everybody else in this industry.  Are you contradicting yourself?

ANSWER:

You do not. I was asked what I personally took, and I responded when most other professionals will not.  I’m not a supplement pusher but I’m not a supplement hater.   You only need handwork, consistency and adequate food intake coupled with recovery to build muscle and burn fat.  I said that, others say it and I stand by it.

QUESTION:

What supplements should I take?

ANSWER:

I’ve got no idea what you should take given your personal financial situation, your work ethic, your age, any medications or other complications and/or needs.  Recommending supplements to people isn’t something I do for a variety of reasons.  One being, I might be fine taking Product A when you have an allergic reaction.  I think sticking to the basics is the best idea.  Beyond that, if your diet is nearly perfect, that’s the time you can put forth some honest effort into making a plan for yourself.  Cookie cutter list of supplements to take is like giving cookie cutter financial advice.  Most people LOSE.  It may or may not pertain to them.  They end up frustrated and upset.  Hence, I make these recommendations for ME and me only.  Not you.  Re-read that this is for informational purposes only.

QUESTION:

How come other fitness guys don’t post this?

ANSWER:

I don’t know.  I’d guess the same reason they don’t post a lot of things.  They create images and often live different lives.  What you see in this blog, my personality, my preferences for a training style, my opinions.. is how I live.  All the time (except when I’m sleeping).  I take supplements personally and therefore, I don’t create some illusion I don’t.  But I don’t run around pushing them on people and I don’t give out recommendations as I don’t know your history among other things.  It’s a question I get all the time and it’s always the one I can’t answer perfectly.

QUESTION:

Where can I buy… <any supplement>  How come you don’t post links?

ANSWER:

Because I’m not making recommendations.  This is a list post.  For informational purposes.  Disclosure.  For curious minds.  Not me trying to encourage you or direct you anywhere.  People asked, I responded.  That’s it.

QUESTION:

Where can I learn more about the science behind supplements IF I choose to take this path?

ANSWER:

I wrote a very lenghtly post about How to Evaluate a Supplement. I suggest you read it and do your research before just buying the latest and greatest or what Joe/Sally said on some forum.  You’ll end up with more money in your pocket and feeling smarter.

Tags: dietary supplements, Health Supplements, supplements

What my mom didn’t tell me about buying supplements and what I’m about to tell you could save you hundreds of dollars in worthless purchases or worse yet.. an ineffective and potentially dangerous supplement!

How Does a Supplement Become a Supplement?

To answer this question, what better place to get the information then the FDA’s own website.

“The FDA regulates dietary supplements under a different set of regulations than those covering “conventional” foods and drug products (prescription and Over-the-Counter). Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), the dietary supplement manufacturer is responsible for ensuring that a dietary supplement is safe before it is marketed. FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market. Generally, manufacturers do not need to register with FDA nor get FDA approval before producing or selling dietary supplements. Manufacturers must make sure that product label information is truthful and not misleading.

FDA’s post-marketing responsibilities include monitoring safety, e.g. voluntary dietary supplement adverse event reporting, and product information, such as labeling, claims, package inserts, and accompanying literature. The Federal Trade Commission regulates dietary supplement advertising.” –Source: The FDA

Does this mean a manufacture can do some in-house testing, package a product, make claims and put it on the market?  Absolutely.  The FDA has really taken a major step back in regulation beginning in 1994.  What this means to the consumers is that, the FDA will be responsible for taking action against any unsafe dietary supplement AFTER it reaches the market.

Look at the case of Ephedra.  Let’s not argue the safety as there are numerous cases on both sides that have done that for months.  The amount of posts and facts becomes overwhelming.  Let’s just look at that particular product in regards to the FDA’s current role.  Ephedra was released with claims and the proper labeling.  And it was only AFTER it hit the market, and a few incidences occurred that the FDA finally stepped in and effectively banned the sale of Ephedra.  They had been targeting that supplement for a long time.  With the media frenzy, they were able to get the momentum they needed.   This is an example of their post-marketing responsibilities.  Many products can be released and the only real stipulation is that the ingredients contained are accurate.  Regulation of claims may be under the FTC, but I think most consumers know or will know after reading this, that most claims go unregulated unless there is some promise or totally unacceptable claims.  But increasing muscle mass in 30 days or helping you shed unwanted pounds, are claims that will stay on bottles.

To the consumer, this means, it’s really important you read about a particular supplement and the ingredients and monitor how it affects you.  Because it’s in a store and sold, does in no way mean there may not be any adverse effects.  Please re-read the above section.  The FDA will become involved AFTER the product hits the market.  Which means you could very well be taking it and it’s not safe for you.  So consumer education becomes even more important in the industry that is vastly unregulated.  While this task might seem impossible, it’s not.  There’s plenty of information contained in the pages you are reading to further your understanding of particular products and how they related to you.

Who Has The Responsibility For Ensuring That A Dietary Supplement Is Safe? 

By law (DSHEA), the manufacturer is responsible for ensuring that its dietary supplement products are safe before they are marketed. Unlike drug products that must be proven safe and effective for their intended use before marketing, there are no provisions in the law for FDA to “approve” dietary supplements for safety or effectiveness before they reach the consumer. Also unlike drug products, manufacturers and distributors of dietary supplements are not currently required by law to record, investigate or forward to FDA any reports they receive of injuries or illnesses that may be related to the use of their products. Under DSHEA, once the product is marketed, FDA has the responsibility for showing that a dietary supplement is “unsafe,” before it can take action to restrict the product’s use or removal from the marketplace. –Source: The FDA

Just one more reason that the consumer needs to clearly be aware of the product, what it contains and what that means.

Tell the Truth & Have Scientific Evidence to Back-up Those Claims

The REAL problem with most supplements is they are based on little evidence, a few questionable testimonals and make wild claims about unrealistic expectations.  In fact…

“The FTC’s primary issue with dietary supplements relates to claims that cannot be supported by reliable scientific evidence.” - Marc Ullman, of Ullman, Shapiro & Ullman in New York City

To say that supplements are like religion where it’s “faith” based per se, would get a laugh from many.  And yet MILLIONS of consumers each year toss away money on bodybuilding supplements, weight loss supplements in hopes they will work.  Hopes?  Scientific evidence should be available to support those claims.  If not, then buyer beware!

As a consumer there’s no single direct answer which makes it frustrating but you CAN do something.  A tiny bit of research on your own will reveal a lot of information about a supplement beyond the marketing materials and customer testimonials.  You need to do a little more thought when it comes to putting substances into your body.  While the FDA and FTC do work to eliminate fast buck companies that show little or no corporate ethics or responsibility, it’s still very important that the consumer does some research beyond the ads and testimonials.

Resources:

Supplementwatch.com

ConsumerLabs.com

Biomedcentral.com

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Tags: dietary supplements, how to evaluate supplements