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22 responses to “AVOID These Supplements After Exercise”
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Thank you for this valuable information
I’m really skeptical about the Vitamin C and E studies. I haven’t been able to find one that compares Vitamin C vs Vitamin E only. Vit E is important for Thyroid health which is critical for Steroid Hormone production. I suspect the combo of high Vit C with Vit E, or Vit C alone is the issue and not Vit E itself. If you find any studies that review these vitamins separately please share!
Metformin may blunt muscle hypertrophy in older individuals, but I don’t think this is the case for young and healthy individuals.
We don’t have only 1 type of AMPK, as far as I know we got 12 different types of AMPK and only 3 of those are found in muscle. Metformin seems not to activate these specific types of AMPK that blunt muscle growth. Also the half life of metformin is so long, that it wouldn’t make much of a difference if you take it near workouts or not (assuming you will take it every day anyways).
The next Thing about Metformin is Dosage. Most of the Studies are done on Diabetics and of course they give Diabetcs therapeutic doses (1-2g/day), but if you are healthy and just want to reap some of the positive effects of Metformin, I think 250-500mg a day is enough for most individuals (assuming you are not a mass monster bodybuilder shoveling down tons of carbs). With the low dosage I wouldn’t fear the IGF lowering effect, since it would be so minimal that it probably doesn’t matter in terms of muscle growth.
Just my humble opinion, I am not 100% also of course since we would need a lot more data on training, young and healthy individuals
Foods high in vitamin c and e would also neutralize the workout, correct?
What about these products on aerobic days?
Most of this advise could be wrong with respect to Senior Citizens. MTOR is not well understood in aging humans. In aging mice, inhibiting MTORC 1 protected muscle mass in several studies. So theoretically, it’s possible that inhibiting MTORC1 could be beneficial to muscle gains in aging humans. Some human studies are currently trying to get off the ground in this area
“We found mTORC1 (mammalian target of rapamycin complex 1), a well-established positive modulator of muscle mass, to be surprisingly hyperactivated in sarcopenic muscle. Furthermore, partial inhibition of the mTORC1 pathway counteracted sarcopenia, as determined by observing an increase in muscle mass and fiber type cross-sectional area in select muscle groups, again surprising because mTORC1 signaling has been shown to be required for skeletal muscle mass gains in some models of hypertrophy.”
Joseph GA, Wang SX, Jacobs CE, Zhou W, Kimble GC, Tse HW, Eash JK, Shavlakadze T, Glass DJ. Partial Inhibition of mTORC1 in Aged Rats Counteracts the Decline in Muscle Mass and Reverses Molecular Signaling Associated with Sarcopenia. Mol Cell Biol. 2019 Sep 11
After gym 30gm high quity whey isolate 30-40 gram glucose , 5 gram creatine , 3 gram cytruline malate , 2 gram hmb some vit c , magnesium, you don’t need any thing else for recovery (don’t use bcaa , all they are already packed in proper ration and quantity in when powder)
Why glucose?
@John Osborne because body and muscles needs carbohydrates after gym to replaninish glycogen and glucose is simple carbohydrates thah body don’t have to process just absorb
Shouldn’t you take citrulline pre-workout? For the pump???
@P Anagenesis you can also but it aid in muscle regeneration and decreased muscle sorned after exercise
Thanks siim for this information
Useful video. There is one supplement nobody should be taking anytime and that is β-carotene supplements.
Supplements cause me stomach irritation and gastritis even if I take them with food
Thank you Siim, if I train in the morning, it is feasible to take curcumin, berberine and antioxidants before going to bed? or better only take them on rest days.
How about taking NAC with glycine b4 bed on training days?
Thank you for this, concise and to the point 👌 💪
Interesting post. FYI, I think I remember hearing Matt Kaeberlein say that, because Rapamycin works on MTORC 1, nutrient signaling, that it didn’t seem to inhibit muscle strength/hypertrophy. Thoughts?
Also, AKG goes up during resistance exercise, increasing ATP. So, perhaps, similarly, it is only impacting MTORC 1. I think meclezine is also an MTORC 1 inhibitor.
Sorry, just thought of another… Since NAC and or glyNAC are both only precursors to glutathione synthesis, then it’s seems like “the body” wouldn’t necessarily over produce an antioxidant response, like an antioxidant, supplement bolus would. Thanks for the post
Thank you Sim