Supplements

[Kyndle]

I want to know what kind of supplements the ladies take and do they work? I'm particularly interested in protien, multivitamin/mineral pills, and essential fatty acids and fishoils. I'm unsure if I need this extra stuff and wonder what will happen to my body if I stop taking them.

[Italianangel]

Usually you take what you personally need to get to your health and fitness goals.
Being lacto pescatarian I DEPEND on protein powder to get my 240 gm per day.
Multis rock especially when dieting or eating normally denatured foods, other than organic or raw etc.
I also use Udos for my EFA and it took my fitness to a new level - ironically I started on it in 2001 when I did my first bodybuilding contests which I do for fun, when I take a year off from fitness and figure. I take up to 8 tbs per day of Udos oil. It helps me stay lean and when eating clean you need good fats, you eliminate bad ones.
I take glutamine cuz I play hard, gymnastics, plyos and such so it helps with recovery also for lifting heavy which I do most of the time.
I love creatine monohydrate and have used it for 10 years, first supplements I tried other than royal jelly and aminos. Royal jelly was good but when I ran out I would hit a low, and with aminos, I get fat, BCAAs too......still to try one which does not get me fat.
You CAN get along without supplements........I train many gals who take nothing........and they do well but again its up to your preferences and needs.
Of course they are helpful for those who really want to go hard.
Linda

[Mr. Stone]

From the research that I have read, there isn't much evidence supporting the need for 2-3g/kg of BW. 1.2 g/kg is usually the standard that most athletes go by. (There are obvious variances based on individual nutrient need, but it's not a large margin.)

I also haven't seen any medical research that supports the advantage of using BCAA's.

I can provide the articles if you wish.

Higher protein intake does have it's place, but I have seen some ridiculous amounts posted on this forum as a whole. Mostly, those amounts have long-term, unfavorable health effects.

The average person, even at a moderate to high activity level will get all the protein they need in a regular, balanced diet.