What's safe, what works, and what's worth it?

[oneovercabin]

I'm an endurance athlete who trains mostly to get stronger, and improve my muscular endurance. I've been training seriously for about 2-3 years taking only whey protein, so I just have some general questions about supplements:

First of all, what are the main effects of some of these? I see products like creatine, NO2, BCAAs, glutamine, thermogenics, etc., but I have no idea what any of them are for (save creatine) or how they're taken. I know that some products like creatine are stacked, but I don't know how. What about the others? How will they help and when should I take them?

Secondly, are these all safe? It's probably a common question, but I'm always concerned about what I'm putting into my body, especially with supplements.

Last, are they worth the money? I've seen reasonable gains solely taking whey. I've always decided against taking supplements, but I'm starting to wonder if they're a good way to get over a plateau in my gains. The problem is, I don't know what to buy or where to buy it, so I'm afraid I'll buy the wrong things at the wrong prices.

Again I apologize for the series of basic questions, but I have very little knowledge of supplements in general. Any input provided would be very appreciated.

 

[nni]

First of all, what are the main effects of some of these? I see products like creatine, NO2, BCAAs, glutamine, thermogenics, etc., but I have no idea what any of them are for (save creatine) or how they're taken. I know that some products like creatine are stacked, but I don't know how. What about the others? How will they help and when should I take them?

NO2 products are nitric oxide precursors and will act as vasodialators and give you a "pump." the theory is that they will enhance bloodflow and deliver nutrients faster into the muscle.
these products are not that great for cardio, so they might not be for you.

BCAA's are branched chain amino acids (leucine, isoleucine, and valine) and have a postivie effect on muscle during exercise. this would be a good pickup for you, especially taken during workout.

glutamine, is a non essential amino acid and is the most abundant amino acid in muscle, so people think they should take it for muscle growth. there is no reason to take this, other than digestive issues. skip it.

thermogenics are fat burners that are stimulant based. they may raise heart rate and body temp in order to make your body burn calories. your call on these.

other products to consider, beta-alanine, helps carnosine levels in the body and therefore leads to better endurance and recovery.

citrulline malate is another worthy addition.

yes they are all safe.

what type of training do you do? athletic training?

 

[tucker01]

Thoughts on Plcar?

 

[nni]

Thoughts on Plcar?

never tried it, but i remember reading a study on carnintine + caffeine + choline raising VO2max levels. in theory plcar should be better than l-carn.

 

[oneovercabin]

I'm doing mostly longer runs (5k and up), long sets of swimming (2.5k+), and biking. My runs are steady state at a decent pace but my swimming and biking include some HIIT and some steady state pacing. In lifting, I'm probably going to try some volume training and may switch to a fullbody routine to keep it simple.

When are the best times to take some of the products you recommended (beta-alanine, citrulline malate, BCAAS)? I've heard taking BCAAS about 15 minutes after a workout is ideal. As for the others, I've never heard of them.

 

[nni]

I'm doing mostly longer runs (5k and up), long sets of swimming (2.5k+), and biking. My runs are steady state at a decent pace but my swimming and biking include some HIIT and some steady state pacing. In lifting, I'm probably going to try some volume training and may switch to a fullbody routine to keep it simple.

When are the best times to take some of the products you recommended (beta-alanine, citrulline malate, BCAAS)? I've heard taking BCAAS about 15 minutes after a workout is ideal. As for the others, I've never heard of them.

i would look into body octane from MAN. this seems like a good product for you.

bcaa's i would take them during workout, and finish them post workout, but still take a carb/protein drink as well.