Working out and supplements

[Speed Demon 0]

I work out all the time and run all the time. I am tired all the time, and I hate it. I am wondering if any of you guys out there know of a supplement that is legal and you can buy at your local health store that gives you a lot of energy, helps build muscles and whatever.

Thanks.

[QandA 0]

Supplements are there to make your workout easier. They are not made so that you can just stop working out. Creatine, which you can buy at your local gym, is really only effective if you workout while using it. You can also use muscle juice, which I heard works alrite, and is availably at the gym.

[Speed Demon 0]

They are not made so that you can just stop working out.

I wasn't implying that I was going to stop working out. I was just saying that I wanted something that will give me more energy through out the day so I am not tired all the time after my work outs. Thanks QandA for info.

[QandA 0]

Well then you can take protein shakes, and a lot of other rejuvenators. Just go to your local gym and I'm sure they have lots of supplements for you.

[bulletproof_funk 0]

Vitamin supplements and proper sleep might help if you're not already doing so. The body needs more than just protein, it also needs vitamins to help metabolize your food. Sleep is when the body rebuilds itself and grows, so don't neglect it. And if you're always tired, you should think about taking more time off between workouts or scaling back. There's no point in fatiguing yourself if you're not giving your body a chance to recover.

[D3nZ 0]

Take some Glucosamine, that should help you to get more energy. But if you have the right techniques of training, you should get more energy, not less.

[Cavs019 710]

what theo said

[Jim A 4]

What you really need to do is outline your workout(s) along with eating habits and sleep patterns...

there is always the chance you could be overtraining...

[Speed Demon 0]

Would you guys consider overtraining like an hour and a half of working out and an hour of running... every day?

[Eazy_b97 1]

I've heard that anything over 45 minutes is useless. I also know some top end hockey players who spend hours on end at the gym. You definately need a rest day in there though. Thats where you get stronger and build up your muscles.

[asdfa 0]

i saw a show on working out, and it recommended that ever 2 or three days, you take a day of complete rest, where your body can restore glucogen stores in your muscles and increase muscle mass. if you work out everday, you just have a really tired body that doesn't have time to get stronger

[Eazy_b97 1]

The way it was explained to me, in a nutshell, was:

when you work out, you get microscopic tears in the muscle. The rest period then restores those muscles, but because of the tears there is minor scar tissue formed over the muscles, causing them to increase in size. Without the rest days you continue to tear the muscles bigger and bigger, the muscles are not able to close up and recover and you over tear your muscles and cause damage to them.

[Jim A 4]

there is so much to consider..

time, distance, effort, what kind of shape you are in to begin with..what you are diong other than running..time spent above/below AT...the goals of your program,et.al

different people react to programs differently..myself..when I ran/raced..i never could handle much of a taper.other people could have a week long taper, and be right...

If you want to get into this deeper..feel free to PM me..

[bulletproof_funk 0]

Would you guys consider overtraining like an hour and a half of working out and an hour of running... every day?

Also consider that if you're still in your teens, you aren't done growing. I'm talking about your skeleton, which requires much-needed calcium to develop properly. You can always grow more muscle by working out once your frame has fully developed, but you can't really develop your frame once you've stopped growing.

[SB39 2]

Wow, lots to address here. First, working out fo rmore than 45 min isn´t useless; your cortisol levels (catabolic hormone) start to go up rapidly after about 45 minutes of lifting weights, so don´t go too much over that. Second, Glucosamine will not give you any energy; it is meant to help joint support, but supplementing with Flax Oil works better to protect your joints and tendons. Thirdly, you are most likely overtraining. Don´t run everyday, since distance running doesn´t do as much for high-intensity sports like hockey as most people think. Don´t lift everyday either. You definitely need to recover more than you are right now. For supplements, first read up on what a highly active person should be eating in terms of regular diet, cuz that´s the foundation. Next, any creatine product will help you with energy and strength gains; I would recommend some type of creatine ethyl ester product, which is the newest creatine product out there and has near 100% absorbtion rate (read no loading phase and you take it less). To help you recover, which seems to be a problem, you could take antioxidents and/or more vitamin C, to help your system repair itself and greatly reduce soreness after lifting. Glutamine peptides will also help recovery greatly since it´s muscular glutamine that gets depleted to repair your body after lifting. A good whey protein would help to to make shakes with after you lift to maximize recovery and minimize catabolism. Also, you can go to the grocery store and pickup some Zinc and Magnesium pills to take before bed to help recovery and they help you sleep (with some trippy, vivid dreams I might add...)

I would recommend staying from energy enhancing supplements, like caffeine pills and such, because from personal experience you start to get dependent on them for top levels of energy and intensity, plus I just don´t like the idea of them much.

Speed Demon: I would first recommend reading up on nutrition and supplement science, and then high intensity exercise science; you´d be surprised how complex it gets. If you want, PM me and I can help you create a great hockey program. In the

[mickz 107]

Make up a 5 day schedule. 1-2 muscles on each day. For example

Monday - Bi's

Tuesday - chest

wednesday - tri's/shoulders

Thurdsay - Legs/back

Friday - anything you missed during the week

weekends - cardio on one day

remaining day - rest

For things like your bi's, find out your maximum weight and do 3 sets. 1st set do 12 reps, 2nd set do 10 reps and 3rd set do 8 reps. Those are my guidelines but if you think you can do an extra rep or two on each set it'll help. If you want something really good for your skating muscles, do some squats on the squat rack or go on the elliptical machines. If you want to take some nutritional supplements... go get some whey. Eat lots of carbs, proteins and whey.

[SB39 2]

No offense Mickz, but your split is geared to bodybuilding, which would not help athletic pursuits. For sports in general and hockey in particular, you need to stick to mostly compound movements; squats, straight and bent deadlifts, weighted step-ups, heavy calf work (isolation), DB or BB bench, (weighted) dips and chin/pullups, DB shoulder press, reverse curls, hammer curls. I would give legs their own day, or even 2 a week. A very popular way to split up an athletically geared workout plan is to go 1 or 2 days leg dominant (if 2, 1 quad dominant and 1 hip dominant), 1 push day and 1 pull day. If you already know or can learn Olympic lifts, they are the best for developing explosive strength, which also helps endurance by making maximal effort easier and more natural. Remember to lift whatever weights you can as fast as you can control them. Remember, you are not bodybuilding, which is primarily aesthetic in nature. You should lean more towards powerlifting or Olympic lifting (better pound for pound or relative strength). Again, PM me if needed.

[2048 0]

What if you're underweight, should you still focus on the hockey workout instead of the bodybuilding stuff?

[mickz 107]

No offense Mickz, but your split is geared to bodybuilding, which would not help athletic pursuits. For sports in general and hockey in particular, you need to stick to mostly compound movements; squats, straight and bent deadlifts, weighted step-ups, heavy calf work (isolation), DB or BB bench, (weighted) dips and chin/pullups, DB shoulder press, reverse curls, hammer curls. I would give legs their own day, or even 2 a week. A very popular way to split up an athletically geared workout plan is to go 1 or 2 days leg dominant (if 2, 1 quad dominant and 1 hip dominant), 1 push day and 1 pull day. If you already know or can learn Olympic lifts, they are the best for developing explosive strength, which also helps endurance by making maximal effort easier and more natural. Remember to lift whatever weights you can as fast as you can control them. Remember, you are not bodybuilding, which is primarily aesthetic in nature. You should lean more towards powerlifting or Olympic lifting (better pound for pound or relative strength). Again, PM me if needed.

No offense taken, it's always interesting to hear others advice and point of views.

[beaucoup_fish 0]

Definitely rest in b/w workouts. You should give yourself a day for your muscles to repair. I'd also avoid supplements. They give me the willies. I hate the thought of pumping weird pills created by guys in white lab coats down my gullet. That is, unless it's some sorta antibiotic or tylenol or something...

[SB39 2]

That was fun, wasn't it Theo. I was sad when that great multisided argument died...

[SB39 2]

You'd be surprised how cold the south of Spain gets, but the women heat it right back up again. I'm just taking a super lazy sunday right now, but I got exams and papers the next two weeks, but I have another trip to either Madrid and Amsterdam (hmmm...) or Venice and Florence coming up the beginning of December, so haha to all of you...

[SB39 2]

And you would be surprised how many 'supplements' are not in pill form. Proetin powder, creatine, glutamine, etc... You get the jist. Also, I'm getting a sneaking suspicion that beaucoup_fish if suffering from a bad case of I-haven't-properly-processed-the-definition-of-nutritional-supplements-yet. Sounds pretty stupid, but it's a big step. Not all supplements are bad, and many things you ingest or otherwise interect with daily and even multiple times per day were made and/or tweaked/tested by a scientist in a big scary white lab coat. But hey, like I said in the earlier post, the fewer hockey players out there that take the supplements I take, the more I will be throwing along the boards or hurting with my slapshot as they try to block it, to the detriment of their bodies...