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Determine the Length of Your Workouts

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"Doing more exercise with less intensity,"
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destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

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What Vitamins to Take Post Workout?
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DrFist

hey guys, i never used to think vitamins played a big role in workout recovery, but i've been reading that the east germans gave their athletes vitamin b, c, potassium right after their training sessions. but then again, this was given to swimmers who were endurance athletes and not muscle builders.

i've just been taking one multivitamin 30 minutes after my session with some food. just a standard issue multi, not a 'men's version', but just a cheap one at the supermarket.
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smanjh

DrFist wrote:
hey guys, i never used to think vitamins played a big role in workout recovery, but i've been reading that the east germans gave their athletes vitamin b, c, potassium right after their training sessions. but then again, this was given to swimmers who were endurance athletes and not muscle builders.

i've just been taking one multivitamin 30 minutes after my session with some food. just a standard issue multi, not a 'men's version', but just a cheap one at the supermarket.


I would be interested in this as well. I sort of follow the same protocol, but my vitamin is either from Trueprotein or from Gaspari or Controlled Labs.
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BennyAnthonyOfKC

Missouri, USA

ANSWER=NONE

As I have detailed in past postings and, today, in my follow-up posting to my subject of TEA, there is evidence to show that the benefits of exercise requires OXIDATION, which precludes the use of the micronutrients, especially vitamins & minerals, because they are anti-oxidants. SUGAR-WATER (but NOT juice) right after your workout might be best, unless you are diabetic, as per recommendations of carbs needing to be refueled.

Besides that Brian Johnston of I.A.R.T. had success with this use of sugar-water, it makes sense from my observations for the reason people gulp at the juice-bars within their gyms that are filled with anti-oxidants, which some of these people also complain that they are getting nowhere. And, I will admit that I have been stagnated during times of training in gyms with juice-bars.

Nevertheless, the best thing, besides sugar-water, is probably FASTING a few hours before & after workouts. After the fast, however, I recommend CENTRUM, which is probably the best & honest in their listed levels of micro-nutrients, as per analysis of CONSUMER LAB, unless my information is out-of-date.


SOURCES:
http://www.ncbi.nlm.nih.gov/...pubmed/19433800

REBUTTAL:
http://lpi.oregonstate.edu/...0/exercise.html

MISC:
http://www.cosmosmagazine.com/.../death-vitamins
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perrymk

The book "Better Than Steroids" by Dr. Warren Willey addresses your question. There are similar books on nutrient timing.

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SpencerG

What vitamins do I take post-exercising?

Aleve, Motrin, or Tylenol... whatever is handy!

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DrFist

i've heard of that book. is there any more information you could provide on what vitamins to take?
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perrymk

DrFist wrote:
i've heard of that book. is there any more information you could provide on what vitamins to take?


"Better Than Steroids" by Dr. Warren Willey
Dr. Willey seems to be found of l-glutamine and BCAAs. He also talks about carb loading and when to take these supplements.

"The Manifesto of Mass" by James Stettler (3d ed)
Goes into a number of approaches including arginine/ornithine as GH enhancers, zinc and l-glutamine as test booster, and a few other things.

I read about Phosphatidylserine as an after workout supplement to help the body be more quickly receptive to growth.

These books, along with Dr. Darden also recommend protein and creatine. There are other books out there, but the two books I mention are authored by people who I believe are not affiliated with supplement companies.
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NewYorker

New York, USA

perrymk wrote:
DrFist wrote:
i've heard of that book. is there any more information you could provide on what vitamins to take?

"Better Than Steroids" by Dr. Warren Willey
Dr. Willey seems to be found of l-glutamine and BCAAs. He also talks about carb loading and when to take these supplements.

"The Manifesto of Mass" by James Stettler (3d ed)
Goes into a number of approaches including arginine/ornithine as GH enhancers, zinc and l-glutamine as test booster, and a few other things.

I read about Phosphatidylserine as an after workout supplement to help the body be more quickly receptive to growth.

These books, along with Dr. Darden also recommend protein and creatine. There are other books out there, but the two books I mention are authored by people who I believe are not affiliated with supplement companies.


I knew Dr. Darden recommended creatine in certain circumstances, but I hadn't realized he advocated protein supplements.

Assuming you are in good health, have no special health needs (eg. pregnant), and eat a good diet, I don't think vitamins are beneficial, with the possible exception of D3.
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perrymk

You are correct in that Dr. Darden doesn't recommend protein shakes in his books, at least not that I can find. I overstated there by lumping Dr. D in with the others. Dr. D does suggest creatine in some cases, in "A Flat Stomach ASAP" he suggests a meal replacement shake and in "Big" he advocates drinking more milk.
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Tony Williams

Pre- and post-workout diet:

http://timesofindia.indiatimes...
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southbeach

cherries.

http://www.sciencedaily.com/...00401131106.htm
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southbeach

This thread brings up a good point that is oft not considered...

What food derived compounds promote reduction of inflammation from exercise induced damage..

the answer is right here:

"The phytochemicals, in particular, anthocyanins found in Montmorency cherries have anti-inflammatory and antioxidating properties, which the research has shown to be effective in helping exercisers to recover from strenuous physical activity."

It's not the conventional vitamins, it's not gobs of protein, it's not milk eggs and meat...

it IS beneficial compounds found only in whole PLANTS.
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