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You don’t need casein. The amino acids stay in your blood stream for hours and hours anyway. It doesn’t take 8 hours to digest casein, so you’ll still be hungry in the am.
NOW Adam Controlled Labs Orange Triad get good reviews. OT has joint support and digestive support in it.
Not sure about the fat profile, but XF ultra peptide whey gets good reviews. I use now, but it isn’t the best tasting.
By the way, fat and cholesterol aren’t bad for you. They don’t cause heart disease. For more info, look up Alan Aragon and purchase his Research Review for a couple bucks.
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You are definitely on the right track when it comes to supplements and I can understand where your’e coming from injury-wise. From my experience I would say that most supplements are waste of money, but the ones you have listed well most certainly help you as long as you eat real food.
Multivitamin - Anyone from the drugstore will usually be fine, ie. Centrum, One a Day, etc.
Protein - There is no problem sticking with whey protein. Just take it the way you have your schedule set up now. Optimum Nutrition Gold Standard Whey is fairly inexpensive and doesn’t taste like ass. Muscle Milk and Biotest Surge are both good for post-workout recovery.
Fish oil will absolutely help with your cholesterol. Just make sure whatever brand you get that it doesn’t have more Omega-6 than Omega-3.
The only other supplement I would recommend would be Melatonin. This will help you sleep in deeper REM cycles at night thus promoting better recovery from rigorous training.
Other than that I would say you are on the right track. Just remember that when you eat carbs, to eat them around training sessions. Good luck.
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The specific brand that I use is Finest Natural. I’m sure you can find this at any drugstore. Other brands you might consider are Biotest Flameout or Blue Star Omega Blue. A good rule of thumb is to try to take 3,000 mg per day. This might sound like a lot but trust me, it is definitely manageable.
As for the ratio of Omega-6 and Omega-3, that’s not so simple. Omega-6 intake is very high among people today. The reason for this is because Omega-6 fatty acids are found in nearly all foods and even in some cooking oils. Because of the large amounts of Omega-6 consumed on a daily basis, there is no need to really supplement that anymore.
Omega-3, on the other hand, is commonly missing from most peoples diets. Even eating fish twice a week will still not make up for this deficiency. So supplementation of Omega-3 is more essential than Omega-6.
Most fish oil brands [u]should[u] have only Omega-3 but some might a small amount of Omega-6. Just make sure to read the label. A small amount of Omega-6, around 500 mg, won’t be the end of the world, but just make sure that the Omega-3 total is about doubled or tripled. I hope this helps you out.
My 2 GO-TO brands for basic whey and casein are
Optimum Nutrition 100% Gold Standard Whey (basic blend, mostly isolate) and 100% Gold Standard Casein (casein) I buy from DPS Nutrition, NutraPlanet and Amazon. If you find an Amazon seller that allows you to “suscribe” to a product you can save $$$ but flavors usually limited.
Musclefeast.com 100% Whey (copy of Optimum’s blend) and Micellar Casein. Chocolate/Vanilla/Strawberry/Plain whey (blend and isolate) are all OK. Nothing to write home about. I’ve only tried chocolate casein, don’t go for unflavored casein. Musclefeast offers unflavored whey which is great for mixing with juice or gatorade, ect. Current coupon codes “lower price” 10% off 49.99 or more, “big purchase” 15% off 200 or more. I like the IntraWorkout BCAA’s for my runs when mixed with sports drink.
To prevent AM starvation I just make a shake before bed and then drink a glass of water. When I get up to piss I slam the shake.
Cholesterol-Red yeast rice can help lower.
Spend a few bucks on 16oz nalgene bottles. They are small enough to be able to pack a couple in a lunch box. Another good option is to go buy a couple of those protein shots-the ones that come in plastic dildo looking tubes. After you slam the shot save the tube and wash it out. Holds 1-1.5 scoops whey and scoop of drink mix. They are water tight and very convient. Just dump in a shaker bottle with water and instant meal. Got me through IPMBA since I could stash a tube and couple of clif bars in my bike bag.
Good luck.
Brands, doses, etc covered here:
http://www.brinkzone.com/nutritional-science/getting-the-most-bang-for-your-buck-from-supplements/
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Mike, that’s a big topic that looks simple on the surface. There’s no magic timing to eating truth be known and people get overly focused on it. I have a ton of articles and or vids on that topic and nutrition, supplements, etc in general for you to check out on the BrinkZone and or posted here (see Will Brink postings section above, etc).
I have a vid on meal timing, vid on easy way to set up macros, etc. Watch those. Total summary however:
(1) figure out total cals needed to obtain goals
(2) figure out macro ratios you plan to follow
(3) split that up into as many meals as your schedule will allow (3-6)
(3) a post workout meal appears beneficial but not required
(4) don’t over think the shit
Drive on…
glucosamine with msm or just msm tablets with some glucosamine to keep flexibility in joints, also krill oil is smaller and more potent than fish oil
Building and dropping as goals simultaneously can create problems IMO. Catering your intake and workouts to either should be different. If you’re working hard on building muscle you’re going to end up burning fat as long as you’re not taking in IFBB pro body builder amount of calories. This may not be the case for everyone but for me I’ve always found it easier to burn my body fat off first before working hard on building my muscle mass and strength up. For one when you’re holding excess fat your cardio may not be where it should be which shows its face when you go to the gym to start your strength training regiment and get light headed, yawn uncontrolably, and leave after 20 minutes. If you get your lungs and heart into good shape first and shed the excess weight that makes you feel sluggish you’re more likely to kill it in the gym for 2 hours once you start your building phase.
Red Yeast Rice will help with cholesterol. My doctor put me on it preferentially to lovastatin. He also indicated not ALL people show improved cholesterol numbers on fish oil. In some folk it makes your numbers look worse. I added Flax Oil instead, after I ran out of fish oil.
My recommendation on protein supplementation is Optimum Nutrition’s Hydro Whey. I always use 1% or fat free milk. And something I began doing is always going with vanilla and buying different flavors of the liquid coffee creamers to curtail the flavor to meet my taste requirements. Mocha, caramel macchiato etc. try it you’ll like it.