we've experimented with low dosage iron, magnesium & some other GNC type cardio-heart helper stuff. Anyone try any beet root supplements or L-Arginine?
we've experimented with low dosage iron, magnesium & some other GNC type cardio-heart helper stuff. Anyone try any beet root supplements or L-Arginine?
epo
Two supplements do make a difference. However, you will not see/feel any difference for at least two weeks and you must take them everyday. And one you take three times a day.
1- Endurox Ecel. Comes in a red box. Take caplets 2x per day.
2- EPO-Boost. Get from internet. Legal supplement. All natural. Pills. Take 3x per day.
Taking the two of these LEGAL supplements will give you slight results over time. I have noticed some good races while taking the. It could just be a placebo effect, but who cares? And when I ran out of them, had a slight drop in times.
With a good diet, nobody needs vitamin supplements.
It's a myth that you can get everything from a good diet.
Look around for foods that will give you 100% of your magnesium every day, and you'll find you need to eat some really weird shit, all the time.
You get your minerals from water, and in the past, probably from dirt also. Now water is softened, if not soft in the first place. Places with soft tap water are associated with higher rates of heart disease, likely due to magnesium deficiency.
Your typical multivitamin won't have more than 100 mg of magnesium. You need 400 mg.
Not sure that any of the foods listed here are particularly odd http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Also, don't forget your body only retains about 15% of the supplements. This is why you pee bright colors while taking them.
Most of those numbers are inflated, and the vegetable sources have low bioavailability. Especially the indigestible ones at the top of the list.
But even if they were legit sources, let's see what getting 400mg Mg from these foods would be like.
1 1/4 cups crude wheat bran will give you the shits all day.
5 ounces almonds is a PITA to eat and is a luxury food in that daily amount.
2 1/2 cups frozen cooked spinach? Forget it.
5 cups raisin bran, as bad as the wheat bran.
5 oz cashews, easy enough to eat but more expensive than almonds, and an unhealthy nutrient ratio.
soybeans - they are not food, end of discussion.
So far you get a choice of laxatives, expensive nuts, and toxic legumes. Dispense with all the rest of those on the list as they are not a practical dietary choice in the amounts needed. That leaves
peanuts, 8 oz. too much of a bad nutrient balance, and too much salt.
peanut butter, 16 tbsp. Hope you have plenty of jelly.
8 medium baked potatoes
2 quarts chocolate milk
3 3/4 quarts regular milk
12 bananas
12 cups of yogurt
15 chocolate bars
3 lbs of cooked halibut
3 3/4 pounds of chocolate pudding
Dietary guidelines can look good on paper, but you can't eat that stuff in those amounts every day. Fortunately, you don't need to, because you're not supposed to depend on food for minerals. They're in your water, or at least, they used to be before your water was "purified."
I take First Endurance Multi-V - http://www.firstendurance.com/nutrition/multiv.html I've tried other, cheaper vitamins like Mega Man Sport from GNC but do notice a difference with the Multi-V. Recovery and overall energy is better on Multi-V.
Bad Wigins wrote:
Most of those numbers are inflated, and the vegetable sources have low bioavailability. Especially the indigestible ones at the top of the list.
I'll take the advice of the relevant authorities thanks, I can't be persuaded that rice, beans, potato, nuts, bananas and milk are all that exotic or a big deal to eat more often than not. Almonds and cashews luxury food? Not for me but then I don't eat meat.
As for bioavailability - as already mentioned, supplements score exceptionally badly there.
[quote]Researcher wrote:Not for me but then I don't eat meat.quote]
My condolences, Mr. Researcher.
I have been taking a multivitamin with iron and my hematocrit was a whopping 49.7% on my last CBC. Too bad I'm sick...
boomheadshot wrote:
Researcher wrote:Not for me but then I don't eat meat.
My condolences, Mr. Researcher.
Thanks but no need, I was never that keen on the taste so giving it up seemed obvious really.
I heard magnesium with SRT tech is good and cheap. Slow release technology. I take Jarrows. It has got a good balance. I tried other brands. The thing about Jarrows is its quick solv technology. It dissolves when it hits your gut. Other supplement the port a potty companies when they clear the waste see tons of pills undissolved not to mention not absorbed by your body. If you really rich get collodial minerals. The unadultrated stuff from Utah, from a glacier of volcano millions of years ago. Study and be careful. Like anything vit and mineral formulations is an art as much as a science. Some sports nutrition companies get too fancy, and dump really big doses of for exaple vit C. Not that this is bad, but like Zinc and Iron really big doses is not bad per say. You need to increase other minerals to offset. Not only that you need to know the mineral conterpart. Or you get Zinc poisoning. That is why it is hard to get the formulation right.
Researcher wrote:
I'll take the advice of the relevant authorities thanks, I can't be persuaded that rice, beans, potato, nuts, bananas and milk are all that exotic or a big deal to eat more often than not.
The people who smell your farts could be persuaded. And rice isn't on that list.
As for bioavailability - as already mentioned, supplements score exceptionally badly there.
Popular myth. Magnesium absorption has never been directly studied in humans, only guessed at based on consumption and excretion.
Here's a study that looked at what was actually absorbed, in a popular human-like research mammal.
http://www.jle.com/e-docs/00/04/15/FE/article.phtml"In conclusion, the present study demonstrated that all ten organic and inorganic Mg salts were equally efficient in restoring blood Mg levels in plasma and red blood cells in rats."
Interestingly, even the much-disparaged mag oxide turned out completely soluble and highly bioavailable. I'd hesitate to believe rats can absorb 48 percent of mag oxide, but I can't.
Insoluble fiber, on the other hand, is not digested in the small intestine, where most magnesium is absorbed. You can't absorb what you can't dissolve, so it's naive to expect high bioavailability from an insoluble food.
There are many worthwhile supplements, but...
Absolutely essential:
Make sure your vitamin d levels are optimal. We're not exactly sure what "optimal" is, but it's probably roughly 50-70 ng/ml (125-175 nmol/liter).
For the vast majority of people, this requires supplementation. Until you can get tested (via simple blood test, and it takes a few months of supplementation until you see the maximal rise in blood levels from a given amount), 5000IU/day in an oil-based gelcap, taken with after a meal containing fat, is a reasonable starting dose.
The brand I use:
I have the tried The Runner's Multivitamin and I have actually felt a big difference in my running. It is organic and has a ton of minerals and vitamins in it along with a chunk of Arginine from which I read produces Nitric Oxide. I really like it.
I got it at Therunnersmultivitamin.com
I have been taking the First Endurance Multi-V for several years and agree with the above poster, -best I've found.
Care must be used in how you select the best multivitamins if you're an athlete or runner. You can find excellent reviews at atcemsce.org/best-multivitamin-for-athletes/. You should look for brands containing organic ingredients as they tend to deliver better results.