one thing i am really interested in is the impact diet has on performance and transformation of one's body.
what type of diets and supplements (if applicable) do others follow/use?
I don't diet, as I am a chef and need to taste everything I make. I like to eat clean as much as possible. I simply avoid over processed foods from the obvious (junk food, soda) to the not so obvious (exchange brown rice for white, sugar in the raw for white sugar). I eat heart healthy grains that are high in protein like quinoa, barley, brown rice and lots of legumes like black beans & lentils. Red meat once a week, lots of chicken, turkey, fish, sweet potatoes colorful veggies.
As for supplements, I take lots of Whey protein, Optimum Nutrition's Pro Complex to be exact. Also, creatine monohydrate, glutamine, potassium, omega complex, zma (zinc, magnesium & arginine blend, which is important for us fellas over 35) and a multi vitamin. I take jack3d as my pre workout energy crack. it's AMAZING, but if you are sensitive to stimulants, try something else!
thats cool, thx for sharing (tp). i stick to a diet but havent messed with supplements. im kinda clueless as to what the ones u listed do. are they geared towards bulking up and building muscle? im interested in supplements (that are safe) to get lean and cut, not bulky.
creatine has lots of studies backing it as a safe supplement to use regularly. Creatine is a molecule that is stored in our muscles that converts to energy (2% of our energy comes from this daily). It is said to give you strength & energy boosts and aids in muscle recovery in conjunction with amino acids like glutamine. There's a ton of info all over the web, and athletes in pretty much all sports use it in one form or another. It's not steroid, or illegal and isn't going to turn you into a meat joke. Whey Protein is a great staple in any active person's supplementation--we expend a ton of energy, need to replace it, but we also need to repair our muscles. The body seeks protein for both of these needs, and it will take the best possible fuel you provide. Whey protein is great because it is the fastest absorbing protein out there which is important--if you don't replace your energy stores immediately after a workout, your body can enter a catabolic state, where it actually breaks down your muscle tissue to use as energy. Not only is it tearing down all that muscle you just tried to build, it now has nothing left to repair it with! That's why proper protein supplementation is very important. All the hard work you put into a workout to get stronger is lost if you don't have the proper nutrition.
Long story short, if I had to advise on supplements to start with, I would say first, a top notch multi-vitamin. Second, a whey protein. Third, creatine.
And if you want a performance enhancing supplement to give you energy, focus, a strength boost and endurance, go with a pre-workout supp like Jack3d, N.O. Xplode, Superpump 250...These are like Red Bull for athletes...