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Creatine. If it's good for the knees, it might be good for the shoulder and spine?
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Beneficial effect of creatine supplementation in knee osteoarthritis - PubMed
CR supplementation improves physical function, lower limb lean mass, and quality of life in postmenopausal women with knee OA undergoing strengthening exercises.pubmed.ncbi.nlm.nih.gov
Anybody have a recommendation for a good, inexpensive creatine brand. I think I'm going to make that protein/creatine drink....
I felt like I retained a lot of water when I was taking creatine. Part of the reason I stopped. And wanted to see what would happen if I stopped. I have one of those impedance scales and wanted to see what happened to my body fat % when I got off the creatine.
Creatine does cause intracellular water retention, but does not change total body water % relative to muscle mass. When beginning creatine the retention effects are greater but resolve in a week or so. Any weight gain from creatine is insignificant (.05% bw) and less appreciable than normal weight change due to dehydration while sleeping overnight.
Happens with some whey powder too if I dont let it cool a bit first.
This is true. There is not a single shred of evidence that multivitamins provide any health promoting benefit. It's amazing that they have had the resilience that they do. I'm sure a pathology exists that can whole or partially addressed with a multivitamin..or specific vitamin supplement but it's baffling that people are self prescribing them when it's just flushing money down the toilet...literally.
Beef based protein powders are not a good choice given the alternatives. Pea protein would be a better alternative to Whey.
www.barbellmedicine.com
For someone who does not get enough protein and leucine in the first place, I agree. If you are already at the sufficient mark for baseline protein replacement rate/muscle protein synthesis (3-4 feedings at 30-40 g/P/day) then it doesn't make much of a difference what the source of protein is beyond that. This is what researchers found with BCAA supplementation- it makes a difference for those who are deficient but not for those who already consume a good amount of protein.
The Beef protein posted is 10 bucks more than whey and just not as good of a protein supplement as other options...I guess they had tp pay extra for all the marketing on the label.
While pea's have lectin...pea protein does not.Cuz it high in lectins. Imagine the damage other lectins do’n.
That's fine. You do you. I find it tastes better and agrees with my digestion the most. YMMV
Sure, but all the sources I've seen show that going beyond 40 g P (~3.5-4 g leucine) 4x per day is the maximum MPS you can get in 24 hours, even in trained individuals. Therefore if you hit that target does it really matter where any additional protein comes from since you are already at peak MPS?
MPS is much too complex to put a definitive range on. It's also a waste of time to try and measure. I would equate focusing on it to watering your lawn while your house is on fire. Focus on your diet and the results.
That's not evidence. Was it the cocoa or the vitamin? It occurred for three years outside a controlled environment. Was screening done on the participants lifestyle and diet during the testing period? We know personal testimony is not reliable...so how? Biomarkers and gene type were excluded.
Daily MVM supplementation, relative to placebo, resulted in a statistically significant benefit on global cognition (mean z = 0.07, 95% CI 0.02 to 0.12; P = .007), and this effect was most pronounced in participants with a history of cardiovascular disease (no history: 0.06, 95% CI 0.01 to 0.11; history: 0.14, 95% CI -0.02 to 0.31; interaction, nominal P = .01). Multivitamin-mineral benefits were also observed for memory and executive function.
