supplements

[Rain_Man]

Two questrions here

Q.1 - I take a lot of supplements, my goal is to gain lean muscle, bottom line. what are the key supplements to take???

Q.2 - Thinking about takinging a ZMA stack, however i already take a multi containing 15mg of zinc + eat a veryhealthy diet(health store stuff, millet, oat groats, quinoa, tons of veg, fruit, beans like aduki, butter beans, seeds, nuts, black eyed, fish, fish, fish, etc) which would contain even more zinc. My question about the ZMA is would i be in danger of overdosing on zinc, 50mg over a period of time has been know to cause vomiting....

[book]

[ QUOTE ]
Two questrions here

Q.1 - I take a lot of supplements, my goal is to gain lean muscle, bottom line. what are the key supplements to take???

Cliched, but don't consider any until your diet is as good as you can make it

My reccomendation for supplements are (no particular order)
1 Whey
2 Multi
3 Creatine
4 Fish Oil
5 Vitamins
6 Minerals/Joint support
7 Dextrose/malto if you count that a supplement



Q.2 - Thinking about takinging a ZMA stack, however i already take a multi containing 15mg of zinc + eat a veryhealthy diet(health store stuff, millet, oat groats, quinoa, tons of veg, fruit, beans like aduki, butter beans, seeds, nuts, black eyed, fish, fish, fish, etc) which would contain even more zinc. My question about the ZMA is would i be in danger of overdosing on zinc, 50mg over a period of time has been know to cause vomiting....

If you are getting at least 60mg per day then I wouldn't use ZMA, in my opinion it's only useful for people deficient in it - which most are since we, as athletes, would need a lot of red meat to get a high amount.



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[Rain_Man]

don't frown, but my post worout meal consists of bananas, whey, creatine.

Is the dextrose, malto combo worth the money. I know that fruits have fructose (stored mainly in the liver). Is there a better carb other than fruit or dextrose/malto that i can incorprate into my PWO...

[dashforce]

Dextrose & malto is definetely worth the money IMO. For under $30, I can get months worth of both shipped to my door from www.trueprotein.com (http://www.trueprotein.com) . I don't know how many months worth yet because I still have over half of it left, and I use the amount indicated by Venom's "Ultimate PWO" calculator 6x/week.

[Rain_Man]

I can get my hands on the malto 20 euro.