(Part 2) Best sports nutrition products according to redditors

Reading your responses, I just have to say - Wow... You've done WAY more research for your son than most new guys do before they post for themselves! Amazing job! It sounds like you've got a great base of knowledge and are anxious to learn.

To answer your question - The reason people don't recommend mass gainers is not only because they are expensive, but because the majority of the calories are from a very inexpensive simple carb (maltodextrin). When you are making your own, you have control over everything. You can add healthy fats like PB and olive oil. You can add healthy complex carbs like oats. You can add fruit (bananas, berries). You can add vegetables (spinach). You can add things like chia/hemp seeds. You can control the sweetness with honey. One scoop protein, or two? You decide! It's just so flexible, and gives you way more nutritional value than a mass gainer will.

My strategy has always been to track my meals for the day. By night time, I look at the remaining calories, carbs, fats, and protein, and I make a shake tailored for that day to fill in all the gaps.

As for creatine, 5g of Creatine Monohydrate daily is what is recommended. I like ON Micronized Creatine. $40 for 380 (THREE-EIGHTY!) servings.

Bee pollen a) isn't vegan, and b) has about 6 grams of protein per oz., so you'd need about a pound of it per day.

I don't know where you got your "bee pollen has the most protein per weight of any food" facts, but it's simply not true, as rice protein powder has over 20g of protein per oz.

Berries have a vanishingly small amount of protein, and while nuts have some protein, it's typically half the amount of fat.

Seriously, if you're considering yourself a "health freak", you might want to up the protein intake.

http://nutritiondata.self.com/ and other sites make it easy to ensure that your diet is actually healthy, as the laws of physics and biology and nutrition still apply to vegans.

If the powdered Vega didn't work for you, you may want to try their pre-mixed shake:

• Vega protein shakes
  
  This is a pretty decent lactose-free shake mix, if you want to blend your own;
  
  
• Nature's Plus Spiru-tein shake
  
  If you're looking for more of a meal-replacement shake, Super Body Fuel has a dairy-free keto version available. The plain flavor tastes like cardboard, but if you're going for a no-sweetener-added version, it's available in the drop-down menu:
  
  
• https://superbodyfuel.com/shop/keto-fuel-sample/
  
  There are plenty of non-dairy protein powders out there; I'd suggest reading through the reviews in the links below to see how the graininess of each one is. Here's a starter list to check out:
  
  
• Brown rice protein powder
  
• Hemp protein (non-THC)
  
• Peanut butter powder
  
• Pumpkin seed protein powder
  
• Soy protein powder
  
• Spirulina powder
  
• Sunflower seed protein powder
  
• Yellow pea protein powder
  
• Watermelon seed protein powder
  
• Whole oat powder
  
  If you want to get rid of lumps on the go, you need a motorized blender bottle. Basically a portable blender, but just for powders. They run about $40 on Amazon:
  
  
• https://www.amazon.com/PROMiXX-iX-R-Shaker-Bottle-Evolved/dp/B07HCM92SV
  
  It also depends on how you want to make it...if you want to mix it in a liquid like water or a milk alternative, then you'll be more sensitive to how grainy the product is. If you have a good plug-in blender, you can mix them up really well in that & store them in one of those double-walled, vacuum-insulated tumblers to stay cold. Or turn it into a shake, which will help hide the graininess, like with some frozen fruit or whatever. Or if you want to make protein-enhanced treats, check out Protein Pow:
  
  
• Pea protein recipes
  
• Hemp protein recipes
  
• Rice protein recipes
  
  Lots of options out there!

It's a math error on their part. They forgot to account for the (X2) part of 1.75-pound (Pack of 2).

1. (1.75lbsx2)=3.5lbs.
   
   
2. 3.5x16oz=56oz
   
   
3. $11.29/56oz=20cents/oz
   
   Consider, too, that this is their (absrdly overpriced) Optimum Nutrition Platinum Hydrowhey that they claim is discounted by half (!)
   here at .88/oz By those (unrealistic) standards the .40/oz price is still a super deal.
   
   Objections:
   
   

• "It's clearly a mistake, they won't honor it."
  
  They will. See this thread for a (now dead) similar deal
  
  If they ship the wrong thing? (Like, say, a single container?) Amazon returns are dead easy and you might even get a gift card for your troubles if you complain to customer service.
  
  You won't be charged until they ship so BUY NOW and think about it. You can always cancel.
  
  
• "It doesn't ship for a really long time"
  
  True. "Usually ships within 4 to 6 weeks." If that's an issue this might not be the deal for you.
  
  For the record, I went in for 10 which is 35 lbs for 112$. Know of a better deal? Please tell us about it.
  
  
• "I bet it's near expiration date"
  
  This product was just introduced. I gotta think they are waiting on manufacture/delivery before shipment (hence the shipping delay).

So it's like Gu, which is something athletes use. I run a lot, and I would never eat a box of these a day.

> Ideally I would like to be fully raw

Can I ask why? It's less healthy and MUCH harder to get protein and nutrients.

Just eat beans, tofu, faux meats, avocados, nuts, seeds, quinoa, etc... and you'll be fine on protein. Don't set yourself up for failure by eating some crazy restrictive diet when there's really no reason to.

Also consider getting some Plant Fusion and blending that up with a frozen banana and almond milk for an easy dose of protein.

Same exact thing when I was using ON and then later when I switched to MyProtein Vanilla. Someone on here sugested this other protein, its like a vegitable based one I guess? and my acne has been almost flawless lately. I will add its much more chalky than ON and MyProtein are though, worth it. Not sure whats causing it from the previous ones

Caffeine Pills would be far cheaper than going to a coffee shop every day. One 200mg pill is more than enough. You could even mix it into water to take it more slowly.

I enjoy and drink coffee every day, but I enjoy it more than just for its caffeine content.

I buy Optimum Nutrition Gold Standard Whey, as well as their unflavored Creatine Monohydrate.

ON's gold standard whey is widely accepted to be high quality, as well as one of the less expensive brands. I personally use the milk chocolate and double rich chocolate flavors. And creatine monohydrate is just creatine monohydrate, no matter how you slice it.

SAME HERE! I LOVED the little chewy, sweet treat as a quick meal replacement, but noticed a complete stall. As soon as I cut them out, I broke out of my plateau.

An instapot or slow cooker can provide tons of options for easy, weekly meal prep. If you need something more compact or “portable”, you can also look into r/ketochow or a protein shake like zero carb isopure https://www.amazon.com/dp/B0015R26V8/ref=cm_sw_r_cp_api_i_CchYCbX1T6DTK :)

started at 50, now 52 blue belt

• stretch anything that you "feel" soreness either when training or when you stretch daily for 5 mins to increase your range of motion
  
• Ultima raspberry electrolyte drinks twice daily to relieve muscle soreness and help with diet https://www.amazon.com/gp/product/B01IIGVUQA/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1
  
• fish oil twice daily. Walmart Spring Valley brand supplements are good and studies show good purity. Make sure you research whose supplements you take.
  
• Maybe some glucosamine sulfate if you are having joing/tendon issues
  
• focus on your breathing and keeping an active pace. Do cardio training outside of bjj with a goal of increasing your lung capacity
  
• Build your bjj game around your particular strengths rather than trying to emulate another persons style. Focus on you getting better week to week rather than keeping up with the rate of improvement of other particularly younger members
  
• Don't roll faster than you can think about what you are doing now and what you want to do next. going harder is almost always a bad idea
  
• If someone injures you because they explode into submissions do not roll with them any longer and let them know why as the younger prouder group won't give them that feedback. You'll likely only get a couple of those injuries before you can't do bjj any longer
  
• Competition is a different experience but at my age of 52 I only have 2 or 3 competitors out of 1000 at an ibjjf for example so think realistically about what competitive experience is available to you.

If you want to gain weight and put on muscle you are going to need some access to some weights at the very least. Bodyweight routines can get you far and definitely help in getting you conditioned but to truly see serious strength gains you're going to need access to a gym.

Gaining weight shouldn't be too hard (assuming you aren't a hard gainer). Make sure you are taking in plenty of protein (1.5 grams per lbs of body weight) and try supplementing with creatine. Creatine will help your muscles retain water and assist in muscle synthesis. It's not a magic bullet, but it is one of the most studied supplements in fitness. It's cheap, effective and easy to take. I use this brand.

A great lifting program to help you gain strength is the stronglifts 5x5 program. Like I said beore, in order to gain real muscle you are going to need access to a some basic weights (bar and plates) but it'll will pay dividends in the end over bodyweight exercises alone.

In terms of WODs you can do without equipment (or with minimal equipment) you can check out these travel WODS which are desinged for CFers who are on the go and can't make it to a box.

This should answer most of your questions.

I've never heard of not doing the initial saturation or loading period. Just get straight creatine monohydrate. There should be instructions on the container. You don't have to take it with juice. You could buy just straight dextrose and mix the two with water. As for the caffeine, again read the Examine article.

Same place Where you can get almost everything, Amazon. I even linked you some.

https://www.amazon.com/dp/B01DFQSVK6/ref=sspa_dk_detail_2?psc=1&pd_rd_i=B01DFQSVK6&pd_rd_wg=4WHiz&pd_rd_r=PACEHHPHEHY1WXVRRSGQ&pd_rd_w=ZYZVl

The best zero sugar electrolye drink power I've found is called Ultima. https://www.amazon.com/Ultima-Hydrating-Electrolyte-Raspberry-Gluten-Free/dp/B01IIGVUQA

http://www.amazon.com/Optimum-Nutrition-Standard-Vanilla-Cream/dp/B000GISU1M/ref=sr_1_2?ie=UTF8&qid=1376368996&sr=8-2&keywords=gold+standard+whey

Get that stuff. It's been shown to have the most (usable) protein of any whey supplement.

Creatine Monohydrate power is all you need. Nothing else.

http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_2?ie=UTF8&qid=1347367898&sr=8-2&keywords=creatine+monohydrate

Five servings of [this] (https://www.amazon.com/gp/aw/d/B0021FEMZG/ref=mp_s_a_1_3_a_it?ie=UTF8&qid=1509797138&sr=8-3&keywords=plant+fusion+vanilla+bean) for only 600 calories and give you 105 grams protein.

I take some BCAA's before and after my WOD if I work out in a fasted state.

These are what you want for running fellas

GU Energy Original Sports Nutrition Energy Gel, Assorted Flavors, 24-Count Box https://www.amazon.com/dp/B00CQ7QDQA/ref=cm_sw_r_cp_apa_i_6DLJDbY1Y60BQ

https://www.amazon.com/gp/product/B00OU7YXU2/ref=ppx_yo_dt_b_asin_title_o02_s00?ie=UTF8&psc=1

​

I tried the powder hydrolyte but it tasted awful. Powders are apparently more effective in the moment, especially for runners, since it doesn't have to dissolve a capsule. But this was much easier to swallow 30 min before a workout.

I use Now Foods. Cheap and high quality--like all their supplements.

Low calorie and keto is totally possible. You can eat lean meat and leafy green veggies and manage to have a fairly low calorie diet. For protein you could just have one Isopure Zero Carb Protein Shake per day as well. As for fat bombs, I've never had one and probably never will. If I want something sweet I'll just have a 90% cocoa square or a scoop of peanut butter.

MRM Veggie Elite Chocolate Mocha is the best vegan protein powder I have ever had!

https://www.amazon.com/MRM-Performance-Plant-Based-Allergen-Free-Alternative/dp/B00FD2WKQM?th=1

You can buy caffeine in capsule form. I use Nutricost and stack it with theanine from MyProtein during the day and then stack theanine with ashwagandha in the evening.

Have you tried caffeine pills? They're a lot faster, easier, and cheaper than coffee, and they don't taste like anything. I take a 200mg caffeine pill (about 2 cups of coffee) every day as well as two 200mg L-Theanine pills to prevent jitteriness (this is allegedly the chemical that makes tea calming), and it works perfectly.

Rice, but there are other options as well.

http://www.amazon.com/Nutribiotic-Rice-Protein-Vegan-Vanilla/dp/B00014DLC4

To answer your direct question, a study found no accelerated loss in strength or muscle mass 12 weeks after stopping creatine supplementation and moving to reduced-volume training. I'm not aware of any studies that go beyond 12 weeks. The participants were also older men (age 77), so the impact may or may not be the same for someone younger, or for someone who maintains the same level of intensity in their workouts. See study here: http://www.ncbi.nlm.nih.gov/pubmed/15263100

The indirect question raised by your post is creatine cost. Simply put, creatine is one of the cheapest and best value supplements in existence, particularly given that is so heavily supported by well-designed research. A 380-serving tub of Optimum Nutrition unflavored creatine monohydrate powder is currently $39.69 on Amazon, with free shipping. That's more than a year's worth of creatine at less than 10-cents per day. That's about $2.90 per month, assuming an average of 30 days in a month.

There are probably even better deals to be found from other bulk suppliers, but I generally like ON products and have Amazon Prime so I went with something easy. Find it here: http://www.amazon.com/Optimum-Nutrition-Micronized-Creatine-Unflavored/dp/B000GIQS34/

I just bought this Big Chungus off of Amazon myself

I eat alot of the Kodiak cake waffles from my Belgian waffle maker. Lately I've been adding a scoop of protein.

Brings the macros to:

• 500 calories
  
• 63 carbs
  
• 5 fat
  
• 52 protein
  
  Just have to add a bit more water until the consistency is right.

I would not use a protein powder with creatine in it. Depending on how much protein I get in a day from normal food, I'll adjust how much whey powder I'm taking in (to meet my ~1g/lb body weight/day level). If creatine is mixed in the protein, that means my creatine dose would differ between days. This may be bad because 1) I may not get the 5g dose that is suggested or 2) I may get more than suggested and I'll piss it out which is a waste.

I use this whey: http://www.amazon.com/Optimum-Nutrition-Standard-Vanilla-Cream/dp/B000GISU1M/ref=sr_1_5?ie=UTF8&qid=1377492870&sr=8-5&keywords=on+protein+vanilla+ice+cream

I use this creatine: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO

Prices fluctuate. Here are some brands that are commonly recommended or that I've used.

Bulk Foods Direct

Hard Rhino (isolate, concentrate)

NOW isolate (Amazon, SupplementWarehouse)

Looks like Hard Rhino just increased their prices again ._. For some reason SupplementWarehouse seems to have reduced their price... I hope I don't regret pointing this out.

Why don't you just take the BCAA in capsule form and avoid the entire need to water anything down, worry about flavor, etc? Way easier, and not that expensive. Optimum sells them on amazon for $23. http://www.amazon.com/Optimum-Nutrition-Capsules-1000mg-Count/dp/B000SOXALE/ref=sr_1_2_s_it?s=hpc&ie=UTF8&qid=1462286207&sr=1-2&keywords=bcaa

I’ve always taken ON’s BCAAs but I ran across ON’s Superior Aminos and I’m so confused. Is one better than the other? Should I take both?! HELP MEEEEEEE!

I have been using This for a few years. Minimal taste... I do mix it with chocolate milk though, so I'm not sure how it will taste if you mix it with water.

Here you go. 1,000 grams for 20 bucks.

NOW Foods Creatine Powder, 2.2 Pounds https://www.amazon.com/dp/B0013OXD38/ref=cm_sw_r_awd_H2Q9ub0B2YWTV

At 5g/day, that's more than six months worth. A dime a day. Take the extra cash and buy chicken.

https://www.amazon.com/gp/product/B0015R26V8/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Isopure is what I drink. Many different flavors. With that said, you need to actively work on getting your protein from MEAT. Be a carnivore my friend :)

Vegan Crossfitter here whose loves her gainz:

Complex carbs are low GI, so think whole wheat bread and brown rice. Any that lists "whole <insert grain here>" is a good bet. Quinoa works, too, although not technically a grain.

It's super duper easy getting all your protein needs without dairy, and even without relying on soy. I eat a lot of nut butters (almond, peanut, cashew) and use nuts in a lot of my dishes (stir fry, salads, blended into sauces). Lentils and beans are good sources, but not my personal faves. Also, don't underestimate the protein content in foods not typically associated with protein. Examples: One serving (3 cups) of spring mix lettuce has 2g of protein; one serving cup of whole wheat pasta has 7.5g of protein. Eating a variety of plant-based foods will provide you with all essential amino acids. Gainz brah.

I also LOVE Vega Performance Protein powder (vanilla and chocolate flavors are best). A bit pricey, but high quality, soy-free. Less tasty (IMO) but cheaper and still soy-free is Plant Fusion. With either powder, I like to blend it with almond milk, ice, and maybe a few spoonfuls of peanut butter. Drink post-workout. I also use that mixture as a base for green smoothies for my morning breakfast.

Edit: correction (see strikeout)

I just bought this and in the mornings (around 7 am) I blend a scoop of that, about 8 ounces west soy unsweetened soy milk, 2 big handfuls of spinach, 2 medium bananas, and a 1/2 cup frozen blueberries. Fills up a quart mason jar and keeps me going until noon.

A lot of people use Gu. I personally use them, but only on long runs (generally speaking, I take 1-2 if I'm doing 16 miles or more, and I'll take 3 for 20.

You don't NEED to eat them, but you do need to hydrate well. Some people find them a little difficult to digest while running, but I've been pretty lucky with regards to that.

MRM Veggie Elite Mocha is by far the best IMO. Orgain is ok too, but I prefer the taste of the MRM . With some soy milk, a banana, and some peanut butter, I get around 40 grams of protein in a 600 calorie shake every morning. Toss is some chia or hemp seeds for additional protein if you are looking for more.

https://www.amazon.com/MRM-Veggie-Dietary-Supplement-Chocolate/dp/B00FD2WKQM

I'm in Canada, this is the protein powder I like. https://www.amazon.ca/NAKED-PEA-Vegetarian-Essential-Preservatives/dp/B00NBIUGA2/ref=nav_signin?ie=UTF8&qid=1537651873&sr=8-3&keywords=pea+protein&dpID=51mxh2ngfxL&preST=_SY300_QL70_&dpSrc=srch&

Umm, how much protein do you think there is in standard whey protein powder? It's 25g, about. Here is a pea protein with 27g https://www.amazon.com/dp/B00NBIUGA2?th=1

5g beta alanine

5g citrulline malate

200mg caffeine (I'm sure a powder would be cheaper, but these capsules break apart easily and are 200mg)

some kind of sweetener like Crystal Light powder

I like this one

I like the rice ones. They sometimes have a slightly grainy texture that I actually like. It comes in plain (& chocolate & berry) - but the vanilla is amazing in smoothies.

There are many rice options that are low sodium. I think Naked Pea is a low sodium pea option, but most pea proteins have quite a bit. If you are exercising (sweating) then the higher sodium intake shouldn't be a problem.

I personally use this rice protein. The arsenic isn't as much of a concern since I contacted the company and they don't source their rice from the southern US, which is the only location with very high levels of arsenic in the soil. I also bought a bottle of lysine to add to the protein in order to balance out the amino acid profile a bit more, but you could also just mix the rice protein with a pea protein and get a similar result. True Nutrition sells blends that are popular, but I haven't personally tried them.

I use this Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, 2000g https://www.amazon.com/dp/B000GIQS34/ref=cm_sw_r_cp_apa_UCFEAb2TDJN10

Cheaper to buy in bulk.

Instead of getting 150g of creatine monohydrate from ON for $8.96 (17g creatine/dollar) he can get 2,000g of creatine monohydrate from ON for $37.79 (53g creatine/dollar).

Source: Amazon http://www.amazon.com/gp/product/B000GIQS34/

Plus you save on shipping if you don't have a website that offers free shipping like Amazon (Amazon gives free standard shipping on certain products and free 2 day shipping on certain products if you have a prime account, which you can get for a 30 day trial free).

Amazon says it is half off, but according to camelcamelcamel the highest it has sold for in the past 3 years is $54.48. And it looks like it averages around $38. Not really a deal (unless amazon is showing you a different price than me - $36.94).

I had trouble hitting my protein goal too. But what I do is mix 1 cup of Fage Total Zero, 1 scoop of protein powder (this is what I use) and 1 cup of any type of berries in the blender. Its really good and loaded with about 50g of protein. I usually have it with a tuna sandwich and BAM! protein goal hit!

Here's what I'm doing right now and it's keeping my weight steady with positive muscle gains after only 3 weeks of P90X (I've got some fat and am trying to burn it without losing weight):

Syntha 6 (slower digesting protein)

• 1 scoop 3 times a day
  
  Protein isolate
  
  
• 1 scoop (around 20g protein) with breakfast
  
• 1 scoop 30 minutes before workout
  
• 1 scoop right after workout
  
  Creatine Ethyl Ester (no loading time for ethyl ester)
  
  
• 30 minutes before workout
  
• right after workout
  
  Force Factor (nitric oxide, I got myself a trial bottle)
  
  
• 30 minutes before workout
  
  Water
  
  
• Drinks lots of water throughout the day
  
  Along with my normal protein-based diet (dairy, meat, eggs, fish, beans), this takes my protein intake to 225g-300g per day. I think 300g would get you around the point of bulking up
  
  Also, for all the weight lifting exercises, I choose a heavy enough weight to where I can't do more than 10 reps. If you're doing more than ten then get more weight. Try modifying the high-rep weight routines in the video to ones that are 8-10 reps.
  
  By the way, I'm just a normal dude, not an expert. I'm curious to see what your results are and I might borrow your routine when I'm done with P90X because I prefer working out at home myself. Good luck!

Dude, $16/lb? Fuck that noise. Try $8/lb: http://www.amazon.com/100-Protein-Isolate-Natural-Unflavored/dp/B000MAK59O/ref=pd_sim_hpc_2

Optimum Nutrition is freaking great!! Overall good brand, and always priced pretty affordable - no frill good stuff

http://www.amazon.com/Optimum-Nutrition-BCAA-Capsules-400-Count/dp/B000SOXALE

All sorts of sizes avaiable!

Widely used, tastes pretty good: http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000QSNYGI/ref=sr_1_2?ie=UTF8&qid=1398812111&sr=8-2&keywords=on+double+chocolate

Also, creatine isn't a substitute to protein - creatine is creatine, I generally buy the cheapest I can and take 5g of it a day. Something like this is fine: http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_1?ie=UTF8&qid=1398812354&sr=8-1&keywords=now+foods+creatine

http://www.amazon.com/Isopure-Protein-Powder-Cookies-Pounds/dp/B0015R26V8

Isopure Zero Carb is my go to. The cookies and cream is quite tasty.

There are a lot of "cheat" ways recommended.

Adding olive or coconut oil to shakes.

Weight gainers. I recently bought this: http://www.amazon.com/Optimum-Nutrition-Complex-Gainer-Chocolate/dp/B002DYIZM6

It actually has pretty good macros for the price, 60 carbs and 40 protein per serving, so it's a much better ratio than most I've seen at that price. It comes out to about $2.50 or so per serving, which is cheaper than a chicken breast and has more calories.

Peanut butter.

Whole milk in general.

Traditional greek yogurt, so not non or low fat while bulking at least.

Oats (can be put in shakes, I recommend grinding it in a coffee grinder first)

Some people go the extra step and put heavy whipping cream in their shakes or half and half as well.

Basically you can make a blend of ground up oats, whole milk, protein powder, peanut butter, some fruits, and oils, and you have a shakes with a lot of your required macros that will probably break 1000 calories easy.

Joylent's second ingredient is Maltodextrin (as part of the "Joylent Vitamix").

To be clear, I'm not looking for something which has zero maltodextrin, but it's commonly one of the first set of ingredients (in the examples so far, in the top three) and is essentially sugar, although it doesn't need to be categorized as such on the nutrition facts. This concerns me from a dietary perspective (for instance, risk of diabetes) and also makes me question the company's ethics.

For example, ON Serious Mass has 56g of sugar in a ~1250 kcal serving, whereas ON Pro Gainer drops this to just 12g in a ~1300 kcal serving (2 scoops). How do they accomplish this feat? They increase the amount of fat (from 4.5g to 16g) and up the amount of maltodextrin - a sugar that doesn't have to be listed as a sugar in the nutrition facts. (Incidentally, both these weight gainers have maltodextrin as their first ingredient.) In their defense, post-workout is just about the only time you'd really benefit from a big kick of glucose, as your muscles are starting to repair themselves.

Hey, just want to share my experience. I'm 6'6". Was 160 in college, but am now up to 240 @ 17%. Still have a lot of work ahead of me. Biggest thing: weight gain shakes are your friend. Have at least two a day. They're cheaper than ramen when you do the math. http://www.amazon.com/gp/aw/d/B002DYIZM6/

Essentials

• A great multivitamin-probably more tailored for the athletic - I take and recommend something like GNC Mega Men's Sport
  
• Fish oil capsules - I currently use Nordic Naturals Ultimate Omega
  
• Whey Protein - Gotta love ON! The only thing I find better than their gold standard is Platinum Hydro Whey though it's pricey!
  
• BCAAs, for pre/during/and post workout (mix with your protein shake!) - Again I'd go with either ON's brand or Xtend
  
  Optionals
  
  
• Pre-Workout Stimulant - I don't currently use one but if I did it'd be Jack3d which has some Creatine Monohydrate with caffeine. Emphasis on the stimulant
  
• Creatine - Only 2 types you should look for, and it's probably better to get the powdered versions over capsules. Recommend Prolab's Monohydrate, which is the most common/most studied one, and/or Creatine Ethyl Ester (or CEE)Which is my choice. CEE Is monohydrate with an extra ester molecule attached to help absorption. (That's why there's so many friggin' kinds of creatine out there-to help absorption-since monohydrate's rate is in the single digits at best) Recommend nothing but Primaforce's CEE. (Again, I'd go for powder over capsules)
  
• Casein Protein - Take it before bed. I just trust ON's brand when it comes to protein for their good reputation but if you're happy with another brand, have at it

Chicken breast or turkey breast as a staple for one of your meals will help a lot. Chicken breast has approximately 25g protein per 4oz serving at only around 120 calories. Typically I eat double that for dinner every (or almost every) night. I also eat cottage cheese, jerky, lunch meat, string cheese, greek yogurt (Yoplait has 100 calorie greek yogurt with 14g of protein per serving). I also drink milk with dinner and that provides a little protein as well. Protein shakes can also add some substantial protein in your diet as well, such as this one (24g protein for 120 cal) or this one (30g protein/140 cal).

Optimum Nutrition does a hydrolised whey protein isolate which I have found to be the easiest on my stomach.

Garden of Life is expensive but is entirely soy free and no added sweeteners. I mix it with frozen bananas, strawberries, and milk and find it tastes great as is!

Congratulations! You look great!

If you want to add a little more protein into your meals you can throw in a protein shake throughout the day. This one is raw and tastes decent if you blend it up with some bananas and almond milk.

As far as exercise, you can check out this girl's site for strength training that's easy to do at home since you don't have a gym membership. There are some pretty simple exercises that don't require special equipment but will leave your body aching the next day. Some of it can be pretty intense though so make sure you know your limits and stop if you have to. And if you don't like anything there, pure body weight resistance is great for strength training too. Just throw in some wall squats, push ups, lunges, etc when you have some spare time at home.

Also I would definitely go with the yoga. Not only will it give you a great workout and increase you flexibility, but it can be very relaxing too.

I don't have a lot of experience with recumbent bikes, but I imagine that they would be easier on the joints. That said, I'd highly recommend getting fit for that bike too, should you decide to buy one. The angle your knees and feet should be at the highest and lowest points of the stroke will vary by person, flexibility, prior injuries, etc.

The right shoes, clips, and inserts can all make a difference if you're having knee troubles.

As is probably obvious, changing bikes won't help your energy problems substantially. Personally I ate Gu for a long time, but have recently moved to making my own energy gel because it's a lot more cost efficient if you go through a LOT of gel.

Gu: http://www.amazon.com/GU-Energy-Labs-Original-Nutrition/dp/B00CQ7QDQA/ref=sr_1_1?ie=UTF8&qid=1396217366&sr=8-1&keywords=gu

DIY Energy Gel Recipe: http://www.instructables.com/id/Energy-Gel/

Maltodextrine: http://www.amazon.com/Muscle-Feast-Malto-Maltodextrin-Pounds/dp/B008P5QBX2/ref=sr_1_3?ie=UTF8&qid=1396217270&sr=8-3&keywords=maltodextrin

EDIT: formatting.

MRM Veggie Elite from amazon. I've created many converts here.

Spinach and lentils are your best bets. I use a vegan protein powder that has about 9mg of iron per serving.

Kale also has a ton of vitamin c if you didn't already know that

Here's the link if you're interested: http://www.amazon.com/MRM-Veggie-Dietary-Supplement-Chocolate/dp/B00FD2WKQM

https://www.amazon.com/gp/aw/d/B00FD2WKQM/ref=yo_ii_img?ie=UTF8&psc=1

I buy this and mix it with unsweetened almond milk.

I realize that methionine may be an issue, but whey still has less than beef. Also, pea protein has even more than the whey I posted above. Since protein in larger amounts is required for me, it seems I have to deal with it.

It says "GMO Free" on the label and "NON-GMO" on the amazon title https://www.amazon.com/Protein-Isolate-North-American-Farms/dp/B00NBIUGA2?th=1

I've tried a few and right now my favorites are depending on type of use:

1. For most smoothies - Orgain Slim (20g protein /150 kcal). Tropical fruit smoothie recipe -Orgain Slim Vanilla + frozen tropical fruit + a liquid base like Ripple high protein milk or ginger ale, little lime juice - LOVE this combo. Orgain has a creamer base that makes smoothies super creamy if blended with frozen fruit or anything really cold. I also like mixing Orgain with flavored syrups and icecream for high protein dessert shake.
   
   
2. For vanilla or chocolate smoothies, no fruit - Bob's red mill nutritional booster, frozen cashew milk ice cubes, small amount of vegan ice cream
   
   
3. For adding into baked goods - Naked Pea protein. I add this into my protein pancakes. It doesn't have any added flavor or have a creamer base. Also, it's much cheaper compared to the others.
   
4. You can add high protein milk to lots of things as an alternative to protein powder. Ripple milk is 8g protein for 80 calories.
   
   FWIW, I did not like Vega Protein Smoothie (both chocolate and tropical)
   

Have you tried Naked? I’ve been using their chocolate flavored pea protein for a couple months now and personally think it’s delicious.

https://www.amazon.com/dp/B00NBIUGA2/ref=cm_sw_r_cp_api_i_xSYVDb99YQEH2

I've been using Rapid Rehydr8 electrolyte pills for two weeks now, and they've really helped me. I was getting headaches and muscle cramps during my first two weeks, so I took 3 a day for a while. Now I take one in the morning and another if I'm feeling sluggish or dehydrated.

> It's not dehydration, I'm drinking anywhere from 1 to 1.5 gallons of water a day and nearly half a gallon of it is during my workout.

It's probably dehydration.

1 gallon isn't a lot with a workout like that. Plus, without electrolytes you are sweating/peeing that water out instead of retaining it.

Look into something like these

I pop a couple of these during the day: https://www.amazon.com/Elite-Tablets-Pills-Runners-Cyclists/dp/B00OU7YXU2

ZMA at night really helps me especially with sleep: https://www.amazon.com/NOW-Sports-ZMA-90-Capsules/dp/B0013OZGQ0/ref=pd_lpo_vtph_121_lp_t_2?_encoding=UTF8&refRID=1VFV3QG6FRC0NC7CE7WX&th=1

Short term fasts should be fine without vitamins, but electrolytes really help me.

You can literally buy tubs of caffeine on amazon.

Here's 100 grams of caffeine for $20

Caffeine anhydrous. Skip the middleman.

https://smile.amazon.com/SNAKE-Juice-Electrolyte-Unflavored-Fasting-Focused/dp/B07F5YZNYV/

Completely unscientific, but this is what I've found:

1- It's not like you're done and all keto is blown away by eating a bite of cake,or some carbs in something. As long as you keep steady day by day at very low carb you'll be fine. Compensate, if you had higher carbs in the morning then swap it in the afternoon.

2- Canned Tuna. Cheap, lasts forever, and can be cooked with some tomato sauce, spicy sauce. Also works without cooking out of the can with mayo, or lime juice, or salsa. My cheap lunch for the extra busy times: tupperware with a can of tuna, brocolli, half lime and a handful of almonds. Also for the cheap: cream cheese and raw almonds.

3- Portion control: use your hand...1 portion of almonds = 1 handful. Don't cheat on yourself be trying to expand your hand as big as possible. Once you really are in keto mode small and regular portions will fill you up, so food lasts forever.

4- Doing low carb one day, carb some others won't get you into keto mode, It'll only make you feel like crap(so if you feel like that don't falter). You do need 2 or 3 full weeks of very low carb for brain fog and overall crap feeling to go away. For me it was about a month, a bit more for brain fog to fully go away. Once this happens seriously you can go for a whole day without hunger, you fill up after eating normal portions, energy is good. So 3 days of keto then 2 days of carbs, starch etc won't cut it. Try to keep keto for 3 weeks, it's easy after that.

5- I'm not a morning person and I optimize for time, so my more or less cheap 30 second breakfast is: cheap generic protein w no sugar/carbs blended in water. The bodybuilding stuff packed with supplements is quite expensive but some vegan rice protein is very cheap and some have no carbs. I also mix it with flaxseed for the nutty flavor which I love. I got a BUNCH of super cheap flaxseed (4 - 1 pound bags for like 10 bucks ) meal from amazon. Then a I've a black coffee or tea with heavy cream for fat, like 2 spoonfuls. Like this: mind that 3 pounds are 90 servings...

6- Don't weight yourself or measure yourself for a while. Just wait for it... One day you'll notice your pants are loose, tops fit better,and you feel good. Keto is good but it ain't magic. Think that you're fixing YEARS of accumulated problems in 2-3 months with a relatively little effort.

7- Veggies and water. I've found some super cheap almonds, brocolli , limes, and spinach in costco. Whenever hungry: 1 cup of raw brocolli w/ spinach with a dash of lime and salt. I keep the almonds stashed in my office so I don't have to fall back into pizza or some non-keto food. BEWARE! nuts are so tasty is easy to keep eating them all day long. And drink, a lot, of water. Hungry? drink 2 glasses of water. If after 10 minutes you feel hungry again then you're really hungry and should it. I drink 6 1 liter bottles a day.

8- Super cheap and fast soups: Boil water with chicken bullion, add some veggies. Add enough bullion to make it tasty. I mix some chicken and tomato in the same ratio, and add a bit of lime, parsley, and raw onion which makes it a mexican garden soup.

hope that helps!

https://www.amazon.com/NUTRITION-Micronized-Creatine-Monohydrate-Unflavored/dp/B000GIQS34?ref_=Oct_MWishedForC_3773431_2&pf_rd_r=XRPXTVAK956V950HNJ4T&pf_rd_p=8f2e8a47-0e12-538a-8d62-349662e190d2&pf_rd_s=merchandised-search-6&pf_rd_t=101&pf_rd_i=3773431&pf_rd_m=ATVPDKIKX0DER


Don't bother with the flavored crap, that turns it from 0 calories to 150~200 with carbs to deal with. It doesnt really taste like anything mixed with 12~oz. Chalky maybe?

I use ON Creatine just because its not too expensive and I get my protein from ON as well. 10g certainly wont hurt either way, but I would try taking less and see if it still gives you the desired effects. You could always try mixing it with food if the texture is too apparent in liquid.

Most of what I feel in the preworkout is the caffeine, I take about 3/4 of a serving and thats over 300mg of caffeine which is a ton for me so I usually only take it if I'm really feeling sluggish beforehand. It also gives me a really good pump, I'm not sure if it helps with any lifts but I certainly enjoy it.

I just used amazon and found the highly rated one.

https://www.amazon.com/gp/product/B000GIQS34/ref=s9_acsd_top_hd_bw_bFpdn_c_x_3_w?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=merchandised-search-3&pf_rd_r=3W0GEHGDXSPV6QZHSFJC&pf_rd_t=101&pf_rd_p=9e116c2a-041f-5090-aa8b-4d61d62aed7a&pf_rd_i=3773431

On vitamin C: Tons of different veggies and fruits have it, some more than others of course but I would like to share that Zucchini has around 60% DV of Vit C, is ridiculously easy to grow, produces a shit ton and cans very well. It's very easy to sneak it into mashed potatoes and its a great addition to bean soups as its kinda like tofu. Easy to digest but make sure OP that you are leaving the skin on!

On protein powder: We keep a 5lb tub of THE BEST VANILLA ICE CREAM protein powder money can buy IMO from Optimum Nutrition Gold Standard

r/fitness swore buy this particular brand for the extreme quality and I'll be damned, the stuff tastes like melted vanilla ice cream.

Just throwing it out there as an option... Atkins Shakes plus a scoop of Whey Protein Powder (I get mine at Costco, nutrition slightly different than this one). I do a drink for breakfast, a drink for lunch, and it lets me have a hearty dinner.

270 Calories, 4 net carbs, 39 grams of protein, 10 grams of fat per drink. If I get hungry or need a snack I eat sunflower seeds (in the shell, so it takes a while to eat them) or cheese sticks.

I've done a bajillion keto meals for work, but it's difficult to stick to them as I have to spend hours on the weekends prepping. These take some adjusting to, but it couldn't be more convenient.

http://www.amazon.com/Now-Foods-Protein-Isolate-10-Pound/dp/B000MAK59O

My apologies, the NOW I was referring to wasn't the one I linked to. Here it is. This is almost pure protein, doesn't have a lot of the sweeteners that ON does.

edit - I guess the big thing that I want to point out is that any brand, whether it's NOW or ON has different kinds of protein available, I'd just recommend getting the one with the most pure form of protein. You can always add fruit or anything else to sweeten it if you'd like.

Here's the link to the 10 lb bag

Having said that, they have indeed gone up in price. Still worth the money though.

+1 for Now protein. The guys over at /r/soylent use this stuff in their DIY Soylent and it has one of the highest percentages of protein content on the market while still being somewhat competitive in pricing. No idea if you need the other shit they put in those other powders branded at weight lifters.

I use this one

Hey. I started lifting weights about a year ago. Feeling like I've plateaued lately and am thinking of adding supplements. Right now all I take is Whey Protein after each workout. Was looking into other supplements and was thinking of adding Creatine and possibly BCAA for preworkout. And Casein Protein for before bed. Would this be a good regimen for gaining muscle? Are there anythings I should worry about when it comes to these supplements? The research I have done makes it seem that these are all pretty safe. Any and all advice is welcomed. Thanks.

https://www.amazon.com/Optimum-Nutrition-Capsules-1000mg-Count/dp/B000SOXALE

Helps to slow muscle wasting. Remember the heart is a muscle.

I only take these when doing AM fasted cardio before breakfast.

Is this the right ratio? Is there a different one you recommend?

This is the BCAA mix I use, I practice IF (intermittent fasting) as well so it's great for an empty stomach when I'm fasted and about to train or lift at the gym.

Something I personally recommend NOW Foods Whey Protein Isolate Pure, 1.2 -Pounds https://www.amazon.com/dp/B0013OWAB4/ref=cm_sw_r_cp_apa_-IAAxb4EPJ2TT

I mix in NOW protein powder which is flavorless. I use it mostly for shakes or yogurt, though. Sometimes my bf uses it for cottage cheese. For the most part I barely taste it.

Now foods whey protein isolate. Ingredients: whey protein isolate.

Have you ever tried unsweetened almond, coconut, or almond and coconut milk? They're definitely not the same as cow milk but they can be pretty tasty.

Couple of shilly suggestions (promise no affiliation):

1. Meal prep! You should have/should make time to batch prepare a crapload of protein and veggie goodness at once. I will usually cook a baking dish or two of chicken thighs at once but this week it was a big ole pork butt that got put in the smoker. Then I'll portion it out into containers. My favorite is the EasyLunchboxes 3-Compartment Bento Lunch Box Container. The small sections usually hold about 6 ounces of protein combined and I'll fill the other side with low carb veggies. Tip: take pictures of your portions on a scale so you don't forget how many ounces/grams of each are in your containers.
   
   
2. Keto Chow. This stuff has saved my bacon (heh) over the last couple of weeks. First off, the salted caramel flavor is DELICIOUS. Wouldn't be surprised if it scratched your milk itch because it's basically a milkshake. I mix mine with ~90ml of heavy cream, a scoop of the Keto Chow, and a scoop of NOW Sports Whey Protein Isolate Unflavored. This mix is crazy filling and comes in at 51g of protein, 4-5 net carbs (counting the heavy cream as about 3 net carbs), 31g of fat, and 534 calories. You could easily reduce the fat, carbs, and calories of that by putting in less cream. I started mixing it with protein because I found that after drinking it, I wouldn't be hungry enough to eat two other meals in the day and it made it easier to hit my protein goals.
   
   At first blush, Keto Chow seemed expensive to me.. But when it says it's one week's supply, think of it instead as 21 meals. For me (and I imagine most people) who use it once per day, that means it lasts three weeks.
   
   Having meals ready makes it soooo much easier to avoid temptation. So does cheese.

Ive been using this for years. Less than 1 carb. Unflavored. So I make shakes with chia seeds and ground flax, peanut butter and unsweetened almond milk. Add in some fruity or kale and you are set

Now sports Whey protein isolate

I buy NOW Foods unflavored whey and it's pretty great. The artificially flavored powders were making me nauseous so I had to switch.

http://www.amazon.com/gp/aw/d/B0013OWAB4/ref=ya_aw_oh_pii

I stopped using normal protein powder (the stuff you can buy in grocery stores) because of the sucralose and aspartame in them. I just switched to this stuff. No sweetener whatsoever. I put it in milk and it just increases the milky taste slightly. Not bad at all.

http://truenutrition.com/p-947-whey-protein-isolate-cold-filtration-1lb-milk.aspx?

and

http://truenutrition.com/p-961-creatine-monohydrate-powder-100-grams.aspx

If you have amazon prime, http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_2?ie=UTF8&qid=1397505489&sr=8-2&keywords=creatine

and

http://www.amazon.com/BulkSupplements-CLEAN-Protein-Powder-Isolate/dp/B00E7IODXQ/ref=sr_1_5?ie=UTF8&qid=1397505506&sr=8-5&keywords=whey+isolate

This is vegan. VeganEssentials also sells it.

I read some of your comments, and if you had to choose only one extra supplement to add to your diet it would be creatine. BCAA's should come later down the line when you're either 1) more advanced, or 2) going on a cut, and you're eating so little food that you need to supplement with important amino acids to make up for your lacking diet. I hope this helps.

Here's 2.2 pounds of creatine for $20. This is just as effective as any other creatine.

Hey, I'm like you with that almond flour...

Try swapping 1 TBSP of Almond Flour for 1 TBSP of 0 carb cookies and cream (or any other flavor that goes well with chocolate) protein powder.

Swap 1 TBSP of the Unsweetened Coco Powder for another 1 TBSP of 0 carb cookies and cream protein powder

Swap 2 TSP Coconut Flour for 2 TSP Psyllium Husks.

Go from 1.5 TBSP of splenda to 2 TBSP to retain the sweetness.

You have suddenly made that 7g into like 1.8g and you jacked the fiber up by a LOT...they taste delicious (I double this recipe and eat it for dinner sometimes)

I use a B-complex vitamin, D vitamins, magnesium supplement.

I get my potassium from the protein shakes I drink, which also have a lot of the vitamins and minerals.

https://www.amazon.com/Isopure-Protein-Powder-Cookies-Pounds/dp/B0015R26V8?th=1

No carbs.

Why do you think stimulants are the only way to boost your energy ? How is your diet ? If that's not ideal, nothing else is going to help.

For me drinking a good protein shake in the morning (along with some green tea powder mixed in it) helps the most. Good Protein is not a stimulant but sustains energy through out the day. That could be a start. Example products I have liked:
http://www.amazon.com/PlantFusion-Protein-Vanilla-Bean-2lb/dp/B0021FEMZG

I just recently settled on Plant Fusion after discovering I can't tolerate whey protein. Its soy, dairy, rice, etc free, has a pretty well rated purity, and has bcaas and a pretty good amino acid profile. I've tried vanilla, chocolate, and cookies and cream. I stuck with vanilla because the taste is the most easily blended with other stuff.

It tastes good and does indeed have vital nutrients. You'll lose weight if you follow their directions, but it's honestly all about portion control and tracking your food. I tried the vegan stuff for a month and it was super handy to have for my road trip to help me avoid crap foods, but I know I personally couldn't maintain it long term.

If you're just looking for occasionally supplementing meals, I recommend checking out Amazon. I buy a tub of [Plant Fusion Vanilla Bean]( PlantFusion Protein Vanilla Bean 2lb https://www.amazon.com/dp/B0021FEMZG/ref=cm_sw_r_awd_j2JGub1QP9GYC) every couple months and my husband and I both love it for on the go meals. He's on the road 80 hrs a week and it helps curb fast food stops.

I run almost everyday for at least half an hour and also do some light weight training. I'd recommend looking into some meal replacement shakes. It's a really quick and easy way to get protein and nutrients. Mine usually consist of plant protein, powdered peanut butter, ground flaxseed, a serving of kale/spinach, a banana, and almond milk. They're great!

Creatine won't put on mass - it improves the recovery of ADP into ATP (the fuel your cells use to do work). The effect is that it lets you squeeze out a couple more reps, which results in more muscle damage and thus can result in greater muscle growth when the muscles are fed adequately. If you aren't eating enough, all the creatine in the world isn't going to do anything for you.

There are "gainer" supplements, which are just calorie-dense foods. For example this gainer is 650 calories per scoop - 60g of protein and 85g of carbohydrate. Mix 2 scoops into 2 cups of whole milk and you have an 1500 calorie milkshake that you'll kill in a couple of minutes and which will leave you hungry again soon.

I second the opinion that you should start logging and tracking what you eat. Buy a food scale if you have the option - you can get them super cheap on Amazon. Measuring will help make sure that you're getting enough protein relative to your carb and fat intake, too.

I used to drink a mix of weight gainer:

https://www.amazon.com/OPTIMUM-NUTRITION-Protein-Chocolate-Packaging/dp/B002DYIZM6

Soylent (the tub not individual or packets):

https://soylent.com/products/powder-cacao

​

One scoop of each with milk per serving. Stop drinking any form of sugary drink like soda or juice. Drink only water and these shakes. Water with meals so you don't fill your stomach up with low nutrition sugary drinks and a shake after every meal. A shake when you wake up in the morning is fine for breakfast, and a shake right before bed. If you go to bed and 15 minutes later you feel like you can drink another one, do it. That's 2-3 shakes with meals, one in the morning before or as a meal, and one before bed with the possibility for more. This all assumes you are either skinny as fuck like me or hitting the gym regularly like I used to.

Here ya go mate:
Protein Powder
Gainer Powder
[Bottle to Blend] (http://www.amazon.com/Sundesa-BB28-SC08-28-Ounce-BlenderBottle-BlenderBall/dp/B001KADGMI/ref=pd_bxgy_hpc_img_z) it, perfectly - and belive it or not really easy to clean.

I did a lot of searching, and review reading. These are what this subreddit like a lot.

Diet same was the same as off cycle, as many calories as I can everyday. I was/am a "hard gainer" so inhaling everything I could has been my diet for the past 3 years.

Also drank about 2 pro gainer shakes a day. Sometimes more, sometimes less.

Hydro Whey

This stuff shouldn't give you breakouts, never does for me. Pretty much the most premium protein you can buy. That's because the process they put it through, no lactose.
You could be getting acne from milk, dairy and any of the extra fat/protein you're consuming. If you wanna know how I got rid of my bad acne lifting, you can pm.

https://www.amazon.com/Optimum-Nutrition-Platinum-Hydrowhey-Hydrolyzed/dp/B002QZN8JW

ON hydrowhey is very keto friendly and the flavors have taste to it

ON has a Hydro Whey that is hydrolyzed. I use the natural gold product personally. THat hydro stuff is expensive.

http://www.amazon.com/Optimum-Nutrition-Platinum-Hydro-Chocolate/dp/B002QZN8JW/ref=sr_1_1?ie=UTF8&qid=1382735074&sr=8-1&keywords=whey+Hydrolysate

This protein powder is pretty great.

http://www.amazon.com/gp/aw/d/B0031JK96C?pc_redir=1410394826&robot_redir=1

Natural, organic, raw and full of stuff.

Plant based for me after years and years of whey... This is the absolute best I've found and works great no matter how you take it...

​

https://www.amazon.com/gp/product/B0031JK96C/ref=oh_aui_detailpage_o06_s00?ie=UTF8&th=1

Xtend

I carry a Larabar and a banana on long rides, and consume those first, and only eat a gel if I think I might need it.

I get the 24 count of GU. They all taste fine to me, but I'm not very particular. I've been told that GU works faster, because it's sugar does't need to be processed by the liver, whereas the sugar in ClifShots does. Take that for what it's worth.

Energy gels, like these: https://www.amazon.com/GU-Energy-Original-Nutrition-Assorted/dp/B00CQ7QDQA/?th=1

I think buying them is kind of a ripoff though, so I found a recipe for homemade gels and my wife makes them for me.

I am also a college student in a similar predicament. There are these "gel energy packs" that I first found in a bicycle shop, as they are designed for athletes to eat while doing intense workouts, such as a long bike ride. I always keep a couple in my bag because they take about 5 seconds to eat, and will hold me over until I can have a proper bite to eat. Heres a link to them on amazon. Good luck.

It is a little packet of carbs and caffeine basically. i never ride without them.

http://www.amazon.com/GU-Original-Nutrition-Energy-Assorted/dp/B00CQ7QDQA/ref=sr_1_1_a_it?ie=UTF8&qid=1458650619&sr=8-1&keywords=gu

I know they're usually targeted at athletes but energy gels such as this one (but there's many other brands) could be up your alley. They're not very high in calories but they give you a good boost and given you're in construction, that's equal to working out I'd say! They give you quick energy and a nice boost.

New vegan here - I just made the switch from whey to a plant-based protein powder. I previously used Optimum Nutrition Gold Standard 100% Whey and switched to MRM Veggie Elite. They are extremely comparable in price ($12.00/lb vs $12.08/lb, respectively) and protein content (24g/serving, 28 servings for Optimum Whey and 24g/serving, 30 servings for Veggie Elite). The taste is a little different, the veggie powder is a bit more earthy but tastes just fine even in water. I just mix it up with peanut butter or banana and can't even tell. Not quite as good as whey but it feels better drinking it!

These are the three I use. Mixed with some almond milk, the shakes will add a couple hundred calories to each meal, plus 20-30 grams of protein. Soylent is another good option for a quick on-the-go meal. There have been a few days where I went out, and just brought a bottle with me to drink. I left my trays in, and swished really well with water afterwards. I definitely don't do that often, but it works in a pinch!

https://www.amazon.com/Naturade-VeganSmart-Plant-Based-Nutritional/dp/B00CWLA57S/ref=sr_1_10_a_it?ie=UTF8&qid=1520989546&sr=8-10&keywords=vegan%2Bprotein%2Bpowder&th=1

https://www.amazon.com/Performance-Plant-Based-Soy-Free-Vegetarian-Chocolate/dp/B00FD2WKQM/ref=sr_1_17_a_it?ie=UTF8&qid=1520989546&sr=8-17&keywords=vegan%2Bprotein%2Bpowder&th=1

https://www.amazon.com/NOW-Sports-Protein-Powder-2-Pound/dp/B001DB4MFO/ref=sr_1_3_a_it?ie=UTF8&qid=1520989675&sr=8-3&keywords=pea+protein

MRM veggie elite is a high protein powder, and it comes in chocolate mocha flavor. It's like 24 grams for 120 calories.

I do 4 oz ice and 4 oz water, with 1/2 a banana. I usually don't like mocha flavor but it's very subtle, and ever with using water it comes out tasting like a chocolate milkshake. It goes down so easily and I'd honestly prefer it to a chocolate milkshake even if I wasn't vegan. The texture is nice too, it doesn't separate and it's not too grainy.

It would probably be even creamier with almond or coconut milk. And it's super cheap:
http://www.amazon.com/MRM-Veggie-Dietary-Supplement-Chocolate/dp/B00FD2WKQM

I'm also lactose intolerant and use this stuff. Tastes alright. Can't really compare it to anything though since it's the only powder I've tried.

I use this. https://www.amazon.com/gp/product/B00FD2WKQM/ref=oh_aui_detailpage_o00_s00?ie=UTF8&th=1

Human grade meat is also contaminated with these same pathogens, that's why you don't eat it raw.

I agree vegan kibbles are not immune to cutting corners and know about the melamine crisis. However, other than melamine and mold (which are both issues for conventional) vegan is absolutely immune to most of the pathogenic and chemical contamination that plagues the rest of the conventional kibble industry.

> While I agree that it is not specifically a vegan diet issue carb-wise, a vegan diet will be higher carb.

I guess this statement depended upon what you meant. Higher carb than raw meat, yes. Higher carb than convential, no. However I believe it is possible to get close if you make your own using different glutens. Instead of ~50% that is common in conventional kibble, you can get down to ~19% carbs. If you use pea protein isolate that's 90% protein, which is much better than beef's 41% calories from protein. And then you'd be free of all worries of contamination and its impact on your health, your family's health, and your animal's health.

Just bought this myself, I love it, I think 3g carb a serving which is satisfactory for me.

https://www.amazon.com/dp/B01LORNE9G/ref=cm_sw_r_cp_apip_fkydUR4nc6ren

I just finished a huge 5lb bucket of Naked pea protein. terrible taste but great 'stats' as I like to say.

https://www.amazon.com/dp/B00NBIUGA2/ref=cm_sw_r_cp_api_uBIzzbVVEW1ET

While you should always focus on whole foods, buying a protein powder may help ease your concerns about that aspect of your diet - and it's quite cheap 'per calorie', although it feels like a big purchase. I use this pea protein personally.

Buy beans and lentils in bulk and learn how to prepare them. Buy gluten and learn how to make seitan or high-protein baked goods. The key to cheap vegan protein is doing a lot of the work yourself - though you can also snag very cheap tofu from big chain stores like Walmart/Target.

Edit: I realized you're asking for recipes, not just tips. Lentil/Gluten steaks (you can ignore the mushroom gravy part if you're extra frugal), and Cuban Black Beans and Rice are two of my staples.

Those are the ones I ordered, and will be taking as soon as they arrive. Here's what I ordered.

I had the same thing around week 2 or 3. 15-20 palpitations an hour. I did some mass googling and linked it to possible deficiencies in sodium, magnesium, and/or potassium. I ordered a supplement that's meant for rehydration for after serious cardio workouts because it targets those things. Swear to god after 2 days taking it not a single palpitation. Lemme find the link. I got them on Amazon.

Edit: Elite Sportz Salt Pills Will Stop Painful Cramps Fast. You'll Finish Your Runs Off Like Never Before, Because Our Electrolyte's Keep You Well Hydrated. 120 Caps Easy to Swallow, Easy on the Stomach https://www.amazon.com/dp/B00OU7YXU2/ref=cm_sw_r_cp_api_SUgszbJ1001V6

Ok, try replenishing your electrolytes. Try and add a couple Gatorade to your day. If you don't want the extra calories, try the calorie free Gatorade or the flavored Propel waters. There is also an unflavored Propel Electrolyte water that has been a life saver for me. It's just water and electrolytes (like Smart water, but better).

I have a huge problem with heat intolerance, dehydration, and sometimes my autonomic system just gives up and I overheat because my body forgets that it needs to sweat at all. I have ended up in the hospital from being in the sun on a 65ºF day. I take at least one of these Rapid Rehydr8 electrolyte pills every day. Last year, I had to take 4-6 of them again.

Another tip is that you should hydrate before and after work. The best way to eliminate the effects of overheating or dehydration are to prevent it. If you drink a couple extra glasses of water to recover from work and some more in the morning to prepare for it, you will have a good buffer. Your body actually takes some time to adjust to adjusted water intake, even with extra electrolytes, so you can't just drink more water and assume your body will automatically absorb what it needs right away. For instance, during the Tour de France they will start drinking extra water a day or two before they start the mountain part of the course because it takes a couple days for their body to adapt to the increased water intake.

Finally, you should keep track of how much water you're drinking. The simplest way to do it is to get a nice reusable water bottle. That way you can just count how many bottles you drink per day instead of doing the math because you drink out of different cups at home or work. I prefer a .75L bottle (example .75L), but you may prefer a larger 1L bottle (example 1L). Then you can find out how much water you need to drink to be functional. I need 3-6L of water a day. Personally, I don't count my Gatorade into my water intake (I do count unflavored Propel water, though), because I want to make sure that I am relying primarily on water for my hydration needs and supplementing the Gatorade and electrolyte pills to build on top of that. There's no reason, though, that you couldn't count your Gatorade as well.

>goo.gl/g3ETei

You need to take the referral ID out of that link. You should also be linking directly instead of using a link shortener. Otherwise it is spam.

https://www.amazon.com/gp/product/B00OU7YXU2

Jury's still out! But in case you're curious, this is what I ordered: LINK

Can't tell if it's actually called "Elite Sportz Electrolyte Tablets Stop Leg Cramps Fast" or "Rapid Rehydr8".

https://www.amazon.com/gp/product/B00OU7YXU2/ref=ppx_yo_dt_b_asin_title_o09_s00?ie=UTF8&psc=1

Do you mean your TSH was 80.56? Or T4 was 80.56?

TSH is Thyroid Stimulating Hormone. It is released by the pituitary gland to tell the thyroid to release more thyroid hormones. If TSH is high, that is like your pituitary glad screaming at your unresponsive thyroid, so no surprise that your thyroid hormone levels were also low. That usually indicates that you need to increase your dose.

I have Hashi's and I take 146 ish mg of NatureThroid along with Hyperbiotics PRO-15 Advanced probiotics, B-complex with coenzymes, Iron, Magnesium, Omega 3-6-9, Selenium and D3-5000IU. I have tried to reduce the number of supplements I take but they all help. I sometimes take Zinc as well. I quit coffee and take caffeine pills instead and I am (not super strictly, but working on it) gluten and soy free.

The first time I took Nature Throid after switching from generic levothyroxine all of my symptoms were about 80% GONE. We increased my dose from 1/4 grain to the current 2+1/4 grain over the course of maybe 6 months.

What really fixed things for me was going gluten and soy free and adding magnesium and selenium. The selenium reduced my antibodies from nearly 500 to 100 in six months. That alone made a huge difference. And going gluten/soy free allowed me to lose 20 lbs in a month and then maintain it pretty easily just logging my calories.

Occasionally, due to poor planning, I eat regular bread or some pizza and I am sapped of energy and achy for a week afterwards. I'm working on getting into the habit of always having gluten free options on hand. But generally speaking, I feel better than I've felt my entire life.

I've never heard of having an immune response to desiccated thyroid. I've done very well on Nature Throid. You may want to get labs done every 6 weeks to check your levels and adjust your dose as needed.

500, 200 mg capsules for $17.95. They work great.

https://www.amazon.com/gp/product/B01DFQSVK6/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1

Haha! It's "Braundo" and most definitely!

In case no one posted the links yet, this is what I ended up with for my electrolyte drink. Into a glass of water I pour in NuSalt, grind in some pink Hymalayan sea salt, and down it with a 250mg Magnesium pill. I do this first thing every morning, and combined with diet I get all of my electrolytes.

NoSalt

Salt

Magnesium

My wife can't do this, she uses this mix and it does work for her:

Ultima

Hope this helps! KCKO!

Mac

Hi there! We seem to be pretty similar - also Cat 3 lady with 90g of protein a day. First - fish oil will have no carbs in it. For electrolytes, I ordered this, which has none, or you can use lite salt or Powerade zero (or equivalent).

For carbs, you're going to want to keep them under 20g (not counting fiber, like with keto) and fats also under 20 grams. Lower is always better, if you can manage it, and spreading carbs out throughout the day will prevent spikes. I messed this up by eating a container of pico de gallo for dinner last night, and felt weird for an hour but nothing too crazy.

Keep in mind that this is, very much, a type of fast. You aren't going to feel satiated, but it will work. My personal favorites for food are:

• sliced turkey breasts from the deli (careful about flavorings, smoked is usually OK but I found the sriracha one isn't) with horseradish or mustard, if you like tangy spicey stuff
  
  
• Egg whites however you like them. Either boil eggs and leave the yolks or as scramble with dark green veggies of your choice
  
  
• Chicken breasts marinated in calorie free stuff. There are marinade suggestions at the back of the book.
  
  
• Shrimp with cabbage and soy sauce. I may add a tablespoon or two of a sauce with a few carbs in it if I've been good the rest of the day.
  
  For reference, I'm averaging around 635 calories a day.
  
  I'm not gonna lie, this diet is very boring. Others may have better ideas - I know my husband has concocted some crazy curry that meets his macros, but it always ends up being more than I'm allowed to eat all day (he's a significantly bigger person than me in all directions). I'll get the recipe at some point though so others can copycat if you'd like.
  
  You can follow along with my updates here if that's helpful! I update every morning, and will probably keep going until the 14th.
  
  Good luck :)

The main idea with the snake diet is maximizing the time you fast for the health benefits, it just happens that most people are overweight so weightloss is a top priority as well. The snake diet at its core is basically fasting as long as you can as frequently as possible, which for lean people usually works out to being OMAD + a 48 hour fast on the weekends sometimes.

Any salt intake is really just about hitting the recommended daily amount. With doing OMAD it's not really necessary to drink snake juice as long as your getting your necessary intake of potassium / sodium / magnesium. For example Cole did a month of no water or snake juice eating bacon and cucumbers.

For people who fast longer, one of the main reasons to use snake juice is that electrolyte deficiencies are pretty dang dangerous. Water fasting without potassium and sodium can be fatal largely due to a potassium deficiency causing heartbeat problems. That and you just kinda feel crappy without the electrolytes.

If you want to buy the potassium salt or the magnesium salt here are some amazon links.

https://www.amazon.com/NoSalt-Sodium-Free-Salt-Alternative-Ounce/dp/B0183RU7VI

https://www.amazon.com/Pure-Organic-Ingredients-Magnesium-All-Natural/dp/B075MV4F58

Or Cole sells the whole recipe pre-packaged here.

https://www.amazon.com/SNAKE-Juice-Electrolyte-Unflavored-Fasting-Focused/dp/B07F5YZNYV/

You can get it in ready-to-use packets on Amazon.

They got premade snake juice

SNAKE Juice Keto Diet Electrolyte Powder, Unflavored, Fasting-Focused Supplement Beverage Mix, 30 Easy-Open Packets https://www.amazon.com/dp/B07F5YZNYV/ref=cm_sw_r_cp_api_i_dd1wDb4TVZWB4

Here is the link to where you buy Coles snake juice powder. Best of luck
snake juice

Cole Robinson, the Snake Diet creator makes packets for just this reason. [Snake Juice Packets] (https://www.amazon.com/dp/B07F5YZNYV)

https://www.amazon.com/SNAKE-Juice-Electrolyte-Unflavored-Fasting-Focused/dp/B07F5YZNYV/ref=sr_1_3_a_it?ie=UTF8&qid=1550018735&sr=8-3&keywords=Snake+juice

I mix one packet with 1 liter of water and I usually drink the whole thing in about an hour.

I drink two a day, one around lunch and one around dinner.

I find this to be pretty cheap: http://www.amazon.com/Nutribiotic-Rice-Protein-Vanilla-Pound/dp/B00014DLC4/ref=sr_1_1?ie=UTF8&qid=1405525156&sr=8-1&keywords=rice+protein

http://www.amazon.com/NOW-Foods-Pea-Protein-Powder/dp/B001DB4MFO/
http://www.amazon.com/NUTRIBIOTIC-VEGAN-RICE-PROTEIN-Vanilla/dp/B00014DLC4/

A couple powders I like to use are Rice and Soy proteins:
http://smile.amazon.com/Nutribiotic-Rice-Protein-Vanilla-Pound/dp/B00014DLC4/ref=sr_1_1?s=hpc&ie=UTF8&qid=1419615269&sr=1-1&keywords=rice+protein+powder

http://smile.amazon.com/Jarrow-Formulas-Iso-Rich-Soy-32/dp/B0013OQG64/ref=pd_sim_hpc_5?ie=UTF8&refRID=1D292V4DZCFSEY491YQA

Pea protein is also pretty good but the texture is God-awful in my opinion. The taste isn't awesome either, but I just mix it with other stuff in small quantities to finish the container.
All three of the above are generally cheaper than whey protein. Also many whey powders are not vegetarian because of their processing methods. So look into any whey brands you might get.

To help put on weight I like to add finely ground oats to my shakes. To grind them I just use a coffee grinder, but if you have a blender with a flat blade that should do the same. Oats are a great way to add complex carbs to your shake, and carbs are essential in putting on weight.

My weight gain shakes generally consist of a 2 cups of milk (depending if you are lacto-veg or not), a banana (chilled in the fridge for texture/temp), 2ish Tbsp Peanut butter, half cup of ground oats, 3-5 frozen strawberries, 2 servings of protein (mixed kinds but about 50ish g of protein), and a few grams of creatine.

These are shakes that help put on mass, and I drink them after getting home from the gym. If you aren't doing heavy lifting then these are probably too much, but its just an example. I recommend adding a few fruits to your shakes as it really improves the flavor.
Also to help put on mass I like to try and throw some fruit (usually a banana or apple) and a big glass of milk right before getting ready for bed

If anyone sees any issues or has some constructive criticism Id be glad to hear it, just thought Id give my two cents.

> the sheer amount of brown rice you would have to eat to equal the amount of protein in 1 cup of beef? Over 15 cups of rice to equal the amount of protein in one cup of beef.

What about rice protein powder?

NUTRIBIOTIC VEGAN RICE PROTEIN is my favorite it blends well in protein shakes and goes great in my baked goods. It's also the cheapest vegan protein at my local health food store. It's also available on amazon http://www.amazon.com/gp/aw/d/B00014DLC4

Yeah I agree, I'm a little unsure about what actually happened. But I've also learned long ago that the doctor is almost always right. He was a very experienced ER doctor, and he told me he is sure that I passed a kidney stone. That's what the official diagnosis was, printed on my release form.

Regarding calcium, the doctor said that contrary to popular belief, extra calcium intake actually does not increase the risk of kidney stones, even though they're most commonly formed from calcium deposits (and actually has been linked with reduced risk for kidney stones). That said, my current DIY uses: 10g / day of the "NOW Foods Calcium/magnesium 1000/500 mg," for a net total of 1.4g of calcium (recommended min 1g, no max). I listed the rest of the micros in a reply to /u/chrisbair above.

As for protein, I'm using this vanilla rice protein, which is the same stuff that anyone eating schmoylent or a variant has been using, without (to my knowledge) any negative side-effects.

I haven't been doing BJJ that long, but I did Muay Thai for a good while while on a vegan diet. The key is to get a lot of protein and to get it from a lot of different sources. Animal protein is "complete" protein (contains sufficient quantities of every single one of the amino acids that your body needs) while plant protein tends to be deficient in one amino acid or the other. However, if you combine different foods (rice and beans, etc) then you can get a complete mix of amino acids without a problem. For me, it's really that simple. Eat a lot of good, high-protein stuff (lentils, chickpeas, quinoa, rice, peanut butter, almonds, whatever) and eat a wide variety of things throughout the day.

Also, to supplement, try this and this. I mix a scoop of each of those with some soymilk and water and it makes me feel awesome.

Edit: fucked up the links

It's half off and even cheaper than that right now.

What brand/site/anything do you recommend for Creatine? Looking particularly for the best pricepoint (bigger bulk). I'm in Canada, so shipping is also a consideration. I've looked on bodybuilding.com and amazon. This is the best I've found so far, got anything better? :)

[Like this stuff] (http://www.amazon.com/gp/product/B000GIQS34/ref=oh_aui_search_detailpage?ie=UTF8&psc=1)

How much does that cost? Standard (not low-carb) whey protein is only $0.71 per serving. And that's 24g protein : 2g carbs.


You'd have to consume ~2.5 servings of that milk to match the protein content of whey and will come with 10g of carbs to match. Unless it costs $2.25 or less, it's cheaper to get whey and a lot less carbs.

I like the gold 100 when vanilla ice cream. Pair that with unsweetened almost milk and it tastes like a vanilla milkshake!! I typically do two scoops with a little over a cup of almond milk.

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Vanilla Ice Cream, 5 Pound https://www.amazon.com/dp/B000GISU1M/ref=cm_sw_r_cp_apa_.xpdAb81QS5JD

Unfortunately it's true: http://www.amazon.de/Optimum-Nutrition-Standard-Vanilla-2270g/dp/B000GISU1M/ref=sr_1_1?ie=UTF8&s=grocery&qid=1301425821&sr=8-1

Cant help on the cream, I just use heavy cream from the nearest supermarket (just remember to check for the sugars, some brands add it for sweetness or something).

For protein, I like this stuff: https://www.amazon.co.uk/gp/product/B000GISU1M/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

I like the flavour as it is, add to almond milk or water for a kinda disgusting but more keto friendly shake, or treat yourself to some real milk! 24g of protein per 30g serving, only 1.2g of net carbs, 1.1g of fat and 113 calories.

Keep going on keto, lost like 44lbs (20kg) on it so far

I thought it was just a glitch i will look at my recipes again. Also i started using this protein! what do you think? it has 3gcarbs(1g Sugar) per 1 scoop(31g) idk if should keep using or if the 1g sugar is okay

• Creatine. By it here. It's SO cheap. DO NOT BUY IT ANYWHERE ELSE. They're out of stock right now, but I paid a total of $10 for the 1000 kilograms and the shipping cost.
  
• Whey Protein. This is a good brand, and this is the best price I can find. Also, you'll get free shipping because it's over $35 (assuming you're in 'Murica).
  
• If you think you're diet is inefficient, not getting all your necessary nutrients, you can take a multivitamin. I don't have a link because I don't take them. I should, but I don't.

I get this: https://www.amazon.com/gp/product/B000GISU1M

Reasonably priced, has almost no fat or sugar, and is delicious mixed with skim milk.

My favorite smoothie recipe: 1 banana, 1 scoop whey protein powder, 5ish frozen strawberries, and some milk. Play around with frozen blueberries, mango chunks and cherries, too.

You know, you can meet all of your protein requirements with food. Protein shakes are not necessary, though they can make it easier. If you want, you could try pure, unflavored whey. NOW Foods makes one, though I've never tried it personally.

100% Whey Isolate Unflavored


ON Whey, if you go with the vanilla it is pretty mild

I use NOW unflavored whey protein isolate. Doesn't taste that great with just water but it does the job. Plus you can mix it into just about anything without affecting the flavor too much. Best part is its around 80 bucks for 10 pounds. I like to mix it into my oatmeal or blend it with some berries and yogurt. http://www.amazon.com/Now-Foods-Protein-Isolate-10-Pound/dp/B000MAK59O

There is unflavored whey protein powder. I think I'm finally going to switch to unflavored when I finish all of the disappointing flavors I currently have.

I've been ordering this stuff. I'm on my 2nd bag of it, the 10lb size takes forever to run out of.

Makes a pretty nice shake with plain milk and cocoa powder.

Maybe add a little but over extra water in the event that got cold.

Don't get me wrong, nothing turned out perfect but it was all edible.

EDIT: This was the protein powder I used.

http://www.amazon.com/gp/product/B000MAK59O?psc=1&redirect=true&ref_=oh_aui_search_detailpage

Tastes like nothing, good caloric rate, good protein rate, and the texure is pretty damn good.

I can't say from experience in regards to MusclePharm Z-Core PM; however based on the supplement facts on their website it doesn't contain any BCAAs. Not to mention this isn't really a pre-workout supplement, more for before you sleep (unless you workout before you go to bed). *Note that it has melatonin.

[Unstoppable pre-workout?] (http://www.bodyenfitshop.nl/workouts/pre-workout/dedicated-nutrition/unstoppable/#ingredienten) based on this, since it doesn't have any BCAAs either, yes you will need extra BCAAs (preferably post workout).

ON Amino Energy has all the essential BCAAs, so you're good with that.



Frankly, you would benefit the most from the creatine (make sure it's monohydrate) and from ON Amino Energy. However, it would be more cost effective if you just bought straight up BCAAs like [these] (http://www.amazon.com/Optimum-Nutrition-BCAA-Capsules-400-Count/dp/B000SOXALE/) and instead of using that Unstoppable pre-workout, go for some coffee or caffeine pills.

I take amino acid pills, which are supposed to help with soreness, but i'm not sure they do anything. I also take biosteel (a pre-workout drink) before i run since i run early in the mornings. If you are running on a treadmill for a really long time, Nuun electrolyte tabs can be helfpul.

Amino Acid Pills

Biosteel

Personally I love "Optimum Nutrition" and "NOW Foods"... I like them because they're relatively cheap, easy to access all over the world, and they put ONLY the supplement you're buying in their products (usually)... some companies will sneak in weird ingredients that don't really need to be in the supplement. Oftentimes preservatives... If you buy supplements from the grocery store, that's often what you'll find.

I use Optimum Nutrition (ON) for BCAAs... for me, I like just taking BCAAs in pill form. You can buy a powder and put it in a shake if you'd like but the pills are easier for me... I take them at least 3-4 times per day. From what I've heard, the more the better when it comes to BCAAs.

NOW Foods is where I get all my vitamins and mineral or herbal type supplements. Also, I live in Germany and I can find lots of cheap and quality products at the supermarket... in the States, it was much more difficult. Fortunately, Europe is a bit ahead of the power curve.

https://www.amazon.com/Optimum-Nutrition-Capsules-1000mg-Count/dp/B000SOXALE/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1487775411&sr=1-1&keywords=ON%2BBCAA&th=1

https://www.amazon.com/Optimum-Nutrition-Capsules-1000mg-Count/dp/B000SOXALE/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1487775411&sr=1-1&keywords=ON%2BBCAA&th=1

Personally, I don't like Whey protein. It upsets my stomach too much. I use Hemp protein whenever I want a protein shake. Of course, it's much easier to get here in Germany so I understand if you go with Whey... honestly though, you can get the same effect from BCAAs (others might tell you differently... just my opinion).

EDIT: Whenever possible, DO NOT buy from GNC or some random store... Amazon is almost always cheaper.

BCAA and water right after, banana or other light snack after drive home. Super hot then super cold shower. Read/watch show for a little bit. Zinc/Magnesium/B6 supplement 15 minutes before sleep time. Bedroom is super quiet and I installed blackout curtains which make a huge difference.
https://www.amazon.com/Optimum-Nutrition-Capsules-1000mg-Count/dp/B000SOXALE/ref=zg_bs_6939949011_1?_encoding=UTF8&refRID=VNZ5NETWXJVAWQSQY74C&th=1
https://www.amazon.com/dp/B000GIQS02/ref=sr_ph_1_s_it?ie=UTF8&qid=1487811737&sr=sr-1&keywords=zma&th=1
IF all that isn't working, slap on the headphones and listen to this https://www.youtube.com/watch?v=4SmAqaCrCpU&list=PLp5q1GrVm5zUJyx-5kSQKIhjhCN3AoLsQ&index=2

What are people's views on supplements? I've researched a bit but have seen very mixed opinions. I'm looking to buy: (Money not an issue, but do care about effectiveness)

Creatine Pills

BCAA Caps

Glutamine Caps

Currently only using whey protein, all feedback appreciated. Thanks in advance

I just bought a bottle on Amazon for like $5 for 60 capsules. Figured for $5, it's worth a shot.

http://www.amazon.com/gp/product/B000SOXALE

Hope that's a good link and I dumped the referral part properly. Change the quantity and it's currently $5.88.

I have been thinking to buy BCAA since I have not used it before. I found "Optimum Nutrition" in Amazon, does anyone have any experience with that brand? And do I really need it? I go to gym 2-3 times a week, some calorie deficit currently due cutting.

I train fasted between 8-9AM 3 days a week. On days I train I take BCAAs.

http://www.amazon.com/gp/product/B000SOXALE/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Is there any advantage to getting powder and drinking them or does it matter?

I buy the pills. They're still relatively cheap and then you don't have to put it in anything. Just take them

NOW Isolate. It's not too expensive if you get the 5-lb tub, but you may want to get the smaller tub just to try it out. The macros are pretty good too: 110 calories for 25g protein with minimal ingredients.

http://www.amazon.com/Foods-Whey-Protein-Isolate-Pounds/dp/B0013OWAB4

This is the one I use for frying and it works great.

Thanks for the reply! I'm currently drinking a whey protein based shake. Adding some flax seed oil, peanut butter and chia seeds for extra calories. I did some research and found that that brand had the most protein. But the one you recommended also looks pretty good because it's geared towards weight gain - also pretty cheap. Would I be losing anything if I made the switch?

For a number of months I was using the NOW brand of whey protein isolate. It was just pure whey protein and a little soy lecithin to prevent caking. It's not easy finding a protein powder that isn't loaded up with sugar or sugar alcohols.

I thought I tolerated it well, dunno if it contributed to my flaring that led me to hop from keto to SCD, but it's one of the things I eliminated for now. I may give it a try again at some point because I probably still have $40 worth of the stuff in my pantry.

It's unflavored, which is what I wanted, but I always look at protein powder as pure fuel and I don't care what it tastes like. It was pretty bland (but tolerable) mixed with water, but I always did it with almond milk to get a few more calories shoehorned in there.

I'm not saying that you should definitely try that one in particular, but if I were you I'd just try to find the purest stuff I could of whatever protein type I was trying. Egg, casein, whey, hemp, etc. When they load extra stuff in there like sugar/sucralose/aspartame/artificial flavorings/artificial colors/etc, I see that as merely unnecessary chemicals that add random variables to the little experiment I'm continuously running on diet vs. symptoms.

Possibly off topic as I've never used that website before. But this is the protein that I use:

http://www.amazon.com/gp/product/B0013OWAB4/ref=oh_details_o06_s00_i00?ie=UTF8&psc=1

It's a relatively pure isolate. It mixs well in water or milk and doesn't taste horrible. Goes good in shakes too.

I literally just started trying protein powder this week, but I like it. It keeps me full for a really long time. I've only tried two powders so far: Hemp and Unflavored Whey Protein Isolate.

I don't recommend the hemp: it's super gritty no matter how much I try to shake/mix it.

I'm really liking the whey though! I got it to mix up super smooth the first time I used it, and I like that I'll be able to change up the flavor as often as I want. I got [this kind] (http://www.amazon.com/gp/product/B0013OWAB4/ref=oh_aui_detailpage_o01_s02?ie=UTF8&psc=1), but I have no idea if others are better. I just mixed one scoop with 1 cup unsweetened vanilla almond milk, 1/2 cup black coffee, 1 tsp instant espresso powder and 2 squeezes of liquid stevia.

Edit: Ugh, nevermind on the whey. Looks like it has soy lecithin in it. Sorry about that. I'll leave the info here though in case anyone else finds it helpful.

Don't waste your money and just buy this:
http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_2?ie=UTF8&qid=1372301150&sr=8-2&keywords=creatine

They do have it in supplemental form! I love this stuff!

http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38

Mine goes in my shake which I drink intra-workout, dextrose, creatine, whey and 50% coffee/water.

On off days it will go into a similar shake in the evenings, I take 10g on workout days (3x a week) and 5g every other day.

EDIT: This is not some affiliate bullshit, but that's the tub I bought for 20 bucks.

I use the NOW Sports Creatine which is less than $22 for a 1kg (2.2 pound) tub.

This. I've been doing this for about 6 months now. Not only is it cheaper, but you know exactly what's going into your body. I highly recommend the 200mg of caffeine, and sticking towards the top end of his BA/CM dosages.


If you're into that "focus"/"mind muscle connection" aspect of many preworkouts, you can toss in 1-2g of ALCAR as well.


Creatine can be taken any time during the day and the impact is unchanged, but you can just make it more convenient for yourself by pre-mixing little baggies with all of your supps.


Also it's important to note this is WAY CHEAPER!


Beta Alanine, 125 Servings for $24

Citrulline Malate, 25 Servings for $16

Creatine, 200 Servings for $19

ALCAR, ~500 Servings for $18

*Caffeine, 100 Servings for $5

1 kilo of Creatine - http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_4?ie=UTF8&qid=1346954568&sr=8-4&keywords=creatine - good for 200 days, is $20.

What chucks are you getting for $36.5?

Pick a protein with low carbohydrates on the nutritional information. It's that simple. Here is an example that I found in google, although there are plenty out there.

I've had this in my Amazon wishlist for a while and have been wanting to try it but the price has turned me off. I might break down and finally try it.

Amazon has Isopure

Yup! I got a box of the Vanilla & Almond Ice Cream Bars in my freezer for whenever I'm craving ice cream. I haven't found a store near me that sells the actual ice cream though. BUT just a warning, on their boxes, they only show how many grams of sugar they used and don't count how many grams of sugar alcohols. So just remember to subtract sugar AND sugar alcohols from total carbs when you enter net carbs into your macros.

Also, THIS is the protein powder I use. 0 carbs and it tastes delicious. For more milkshake-like protein shakes, I use THIS WHEY ISOLATE. It only has 1g of carbs but tastes like Nestle Quik!

Congrats again for making it through a non-keto party. Those are hard early on!

I was thinking of getting either of these next.. what do you think?

http://www.amazon.com/Natures-Best-Isopure-Cookies-3-Pound/dp/B0015R26V8/ref=cm_cr_pr_product_top?ie=UTF8

http://www.canadianprotein.com/whey-protein-concentrate-5lbs.html

I also used to drink diet soda all of the timed and for some reason, drinking a protein shake (I like Isopure Zero Carb Cookies N Cream) has completely stopped my craving for Diet Coke. Like, I could easily drink 3+ a day and now, using 0 willpower whatsoever, I have like 5 cans at my desk that I just don't even want to drink. I have 1 a week on my 'cheat' day but that's about it.

I've been going with this stuff for a few months. It's not terribly expensive and tastes decent enough.

Thanks man! I just started eating keto today. And tomorrow I will start working out (damn homework). Excited to start working out again! Haven't since last football season.

Is this a good protien powder?

You have been a lot of help!

Have some Gold!

is it this protein powder here?

https://www.amazon.ca/gp/product/B0015R26V8/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1977604522&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B000E95HP0&pf_rd_m=A3DWYIK6Y9EEQB&pf_rd_r=B8FPNHSRKBR1P2FE8TAP

Keto noob here and this recipe might alleviate my summer for ice cream craving.

http://www.amazon.com/PlantFusion-Protein-Vanilla-Bean-2lb/dp/B0021FEMZG?ie=UTF8&psc=1&redirect=true&ref_=oh_aui_detailpage_o01_s00

I use:

• one scoop of Pro Gainer (650 cal, 60g protein)
  
  
• 2 cups of 2% milk (280 cal, 20g protein) (Note: Whole milk nets you more calories, but I use 2% because I've got a history of cholesterol issues in my family)
  
  
• 1 banana (100 cal)
  
  This gives me 1030 calories and 80g protein. If you add peanut butter, that'll give you another 200 cal/15g protein right there.

I have an autoimmune disease (eosinophillic esophagitis) where my body views most food as an allergen. In response, I'll accumulate eosinophills (a type of white blood cell) in my esophagus causing it to swell and not function properly. I usually have several weeks during the year where eating solid food just...isn't an option.

Trying to gain with a gastrointestinal issue sucks. It's something I've been dealing with my whole life too (I'm 26 now). I found that liquids are the easiest way for me to gain weight. Gainer shakes are amazing. I use this guy:

http://www.amazon.com/Optimum-Nutrition-Complex-Gainer-Chocolate/dp/B002DYIZM6/ref=sr_1_1?s=hpc&srs=2597841011&ie=UTF8&qid=1406867576&sr=1-1&keywords=optimum+nutrition+pro

Add 2 cups of whole milk, 2 tbsp of tahini paste, some chocolate syrup and some olive oil and you're looking at a 1500 calorie shake!

Good luck with gaining! And feel free to PM me if you have questions!

http://www.amazon.com/Gainer-Double-Chocolate-10-19-Pounds/dp/B002DYIZM6

shit is expensive and not that different from ON Mass Gainer or the Pro Gainer.
http://www.amazon.com/Optimum-Nutrition-Complex-Chocolate-Packaging/dp/B002DYIZM6

http://www.amazon.com/Optimum-Nutrition-Complex-Gainer-Chocolate/dp/B002DYIZM6/ref=sr_1_1?ie=UTF8&qid=1374867958&sr=8-1&keywords=pro+gainer+complex

What's wrong with this?

https://www.amazon.com/gp/product/B002DYIZM6/

Its a meal between meals so try to treat it as such if you can. I often use as meal replacement but I don't think that is healthy.

I'm on my second bag of this stuff and it's been working well for me.

Try this link.

https://www.amazon.com/dp/B002QZN8JW/ref=cm_sw_r_other_apa_VdcWAb5781JEB

Would you say that there's any major difference between the protein you're talking about and this ?

Found this only one gram of carbs per serving.
PLATINUM HYDROWHEY CHOC 3.5LB https://www.amazon.com/dp/B002QZN8JW/ref=cm_sw_r_cp_awd_pg1FwbPRHTJP3

This is the protein that I use



And I use this as a meal replacement/after workouts

I'm about to pick up my second go around of protein and with that "study" that was talking about what's in proteins I'm a little concerned. It seemed like Jym protein is the "best" in terms of knowing what's in it. However, it's a little more expensive and since I'm a beginner, I figured that a cheaper protein wouldn't be terrible.

So, I originally decided on ON hydrowhey and Cellucor Casein.

My goal is to start sort of lean bulking but more focused on the bulk part of that. So, what got me kind of confused then was in that thread talking about the different types of protein MyProtein was mentioned where I can get 11lbs for $60. So I can get over double the amount of protein (my casein and whey) for the same price as one tub of Whey.

Is that too good to be true? What's the consensus on MyProtein?

Lastly, do I need BCAA if I'm on a bulk?

I've only tried this kind before and it was good. http://www.amazon.com/Garden-Life-Organic-Protein-Grams/dp/B0031JK96C

You mention that you prefer not to eat "tortured food." I am a vegan of four years and it IS possible to have a high-protein diet without consuming animals. I'm not going to babble on about the vegan/vegetarian ways of life because I do not wish to infringe upon your beliefs/choices.


I just wanted to let you know that it IS possible to have a high-protein diet without consuming animal products. If you have questions, feel free to pm me- I am aware that a lot of people are touchy about the topic of veggie-ism and I would prefer not to engage in any arguments.


If you are still interested in other sources of protein, you could always try vegan/vegetarian protein powders. I realize that they are highly processed, but I found this one that is raw AND vegan- definitely less processed than the typical protein powder


Additionally, there are also vegan/vegetarian sources of Omega-3's.



For those of you that are interested, here are some helpful sources for more information:


Information about animal-free protein sources as well as some general information about vegetarian/vegan protein sources



High-protein vegan meal ideas and recipes


Not exactly a reference source, but this link contains an interesting account of the high-protein vegan lifestyle by a famous vegan body builder. This link also includes meal ideas, suggested protein ratios, as well as dietary transitioning suggestions and dietary supplement recommendations


Some anecdotal accounts of veganism improving ADHD. There is very little scientific literature/studies on this subject, but it is compelling and this blog is definitely something to think about.

Are you not able to purchase online? You should try a vegan protein powder which are great and don't cause the inflammation that dairy based powders do. I've tried only the first one (Garden of Life) and am pretty happy with it. I don't get the gassy and bloat that came from my days on whey powders. Next I'll be trying the Planthead brand powders.

http://www.amazon.com/Garden-Life-Organic-Protein-Grams/dp/B0031JK96C/ref=sr_1_2?ie=UTF8&qid=1394078963&sr=8-2&keywords=vegan+protein+powder

http://www.amazon.com/Genceutic-Naturals-Protein-Dietary-Supplement/dp/B00CG2SLWO/ref=sr_1_1?ie=UTF8&qid=1394078985&sr=8-1&keywords=plant+head

Garden of life RAW protein has become my favorite. I mix it in with my five grain oatmeal or just with water and it tastes great!

I would avoid pasta, rice, bread unless it is 100% WHOLE WHEAT, no white bread, no pasta unless it's wheat pasta, go with brown rice instead of white, eat oatmeal thats like the greatest complex carb IMO I even put it in my shakes:)

You want all your carbs mostly from fiber, so I'll break ti down for you
Complex Carbs (starchy take longer to digest and more filling)

• Wheat pasta
  
• Sweet Potato
  
• Brown Rice-
  
• 100% whole wheat bread
  
• Steel oats
  
• there are more but not going to list them, just focus on these
  
  Vegetables are complex carbs but are actually processed more like simple carbs in your body I would say in between starchy foods and fruits
  
• Brocolli is king of all vegetables focus on this mostly, high in fiber and nutrients
  
• Spinach
  
• Asparagus
  
• Onions
  
• Peas
  
• Kale
  
• Red Bell Pepper
  
• Alfalfa Sprouts
  
• Brussel Sprouts
  
• Carrots
  
• Mustard Greens
  
  Simple Carbs
  
• Fruits
  
• Focus on Grapefruit, strawberries, peaches, blueberries, and apples
  
• tomatoes
  
  Protein:
  
• Chicken Breast
  
• Lean Turkey
  
• Lean red meat (good source of fat too)
  
• Wild caught fish (not farm raised)
  If on a vegan diet like me then consume
  
• http://www.amazon.com/Garden-Life-Organic-Protein-Powder/dp/B0031JK96C/ref=sr_1_1?ie=UTF8&qid=1421268310&sr=8-1&keywords=garden+of+life+protein+powder
  
  Fats:
  
• fish
  
• grains
  
• almonds
  
• peanuts
  
• hazelnuts
  
• avocados
  
• soymilk
  
• walnuts
  
• peanut butter
  
• olives
  
• Olive oil and vegetable oil.
  
  I personally recommend against eating dairy period it contains a lot of crappy fat, the list above is the fat you want that can lean your body out. Remember good fats help you burn fat, the bad fat that gives you cellulite:)
  
  The protein is mostly for your organs to function and slightly your muscles so you don't feel weak. The carbs are the trick to everything, your body will use this as it's main source of energy and this is where you get the curves from but only if you eat the good carb sources I mention above. I see people eating gluten loaded white bread, rice, and pasta and their weight goes to their belly. It's because it raises insulin levels your body doesn't know what to do with all the excess junk goes into fat storage mode and put it where it's most easily accessble...your GUT! lol
  
  Sorry for being dramatic, i'm very passionate about this as you can see^.^
  
  Good luck let me know if you need anymore advice
  
  It gets more complicated I have formulas to calculate how many calories you need to intake to maintain your weight, lose, or gain. As well as the macro nutrient ratios that pertain to your specific goal and how to do measurement properly all based on your height, weight, body fat percentage and activity level. But that is for another time, you just need the basics for now:)

I don't know how much you've looked into the options that are available out there, but I've been using this for about 6 months now and love it. It tastes great and has some real good ingredients in it. A little pricey, but totally worth it.

I'd look into the entire line of RAW products, like flavored protein powders and meal options. I would totally recommend.

Garden of Life Organic Vegan Protein Powder with Vitamins and Probiotics - Raw Organic Plant Based Protein Shake, Sugar Free, Unflavored, 20.0oz (1 lb 4 oz / 568g) Powder https://www.amazon.com/dp/B0031JK96C/ref=cm_sw_r_cp_api_yQfUAbYNVMENR

Garden of Life Raw protien http://www.amazon.com/Garden-Life-Organic-Protein-Grams/dp/B0031JK96C/ref=sr_1_2?ie=UTF8&qid=1343784193&sr=8-2&keywords=vegan+protein+powder

it taste like shit just add some fruit, coconut milk, cinnamon or cacao

Try this stuff for your protein shakes http://www.amazon.com/Garden-Life-Organic-Protein-Grams/dp/B0031JK96C/ref=sr_1_1?ie=UTF8&qid=1342571628&sr=8-1&keywords=raw+protein

I think one serving has 28g of protein from all sprouted grains with enzymes and probiotics. Really healthy stuff. If you make a smoothie with nondairy milk, one scoop of this, chia seeds, wheat germ, flax seeds, cherries, cacao, and almond butter you'll have about 45 or so grams of protein.

This one is great. It has a very neutral taste and it's a good price. I've been using it for a while.

Check this stuff out. Its a pretty complete protein for being completely not dairy base. Its just a blend of a bunch of different vegetable proteins to get all of the amino acids.

It doesn't have a lot of calories in it though.

http://www.amazon.com/Garden-Life-Organic-Protein-Grams/dp/B0031JK96C/ref=sr_1_sc_1?ie=UTF8&qid=1375828052&sr=8-1-spell&keywords=raw+proteiner

This stuff is the best, no question :

http://www.amazon.com/Garden-Life-Organic-Protein-Grams/dp/B0031JK96C

I tried different types, a raw-vegetable protein that did not taste good, and then beef protein which works out pretty well for me. :)

Garden of Life Raw Protein

With leangains method, one of the most famous IF technique, you need to have around 16 hrs of fasting from dinner to next-day lunch. I was following this for many months about 2 years back. I also did moderate exercise in the morning which meant that just black coffee was not enough to sustain until lunch. If you don't do any significant exercise in the morning then just black coffee should suffice.

Martin Berkhan's old suggestion for BCAA supplement was http://www.amazon.com/Scivation-Intra-Workout-Catalyst-Watermelon-Servings/dp/B005CH0DT4/ref=sr_1_10?ie=UTF8&qid=1407388537&sr=8-10&keywords=BCAA. Note that consuming anything above 50 calories is considered as breaking the fast. So don't use more than 12 grams (~48 calories) of BCAA protein in the morning.

Note that the taste is sweet and pleasant but that is due to the sucralose, which in paleo falls under bad artificial sweeteners. But that product is relatively cheap and provides quality BCAA, so best bang for the buck. I stopped using the product once I stopped IF.

Trying butter coffee or MCT oil coffee in the morning will break the fast since you get more calories from fat.

I use SciVation Xtend mixed in my water. BCAAs+electolytes, helps loads and is sugar-free

Drinking a BCAA drink before my work and also on off days has helped me tremendously. I recover from my workouts much quicker and don't tire as easily. It contains amino acids to help your muscles recover/rebuild and also contains electrolytes to replenish the ones that you lost during your workout. This is the drink I use. I highly recommend it.

I grabbed these and have enjoyed them. Don't get just a tub of BCAA powder because it tastes like death. Get it flavored.

This could be multiple things. The first thing that comes to mind is low blood sugar. Eating a preworkout meal may help you power through this. Also, I suggest Xtend for helping with endurance during your workout. It makes me feel more energized and able to push out an extra rep or two.

If you're working out in a fasted state, try:

https://www.amazon.com/Scivation-Xtend-BCAAs-Watermelon-Servings/dp/B005CH0DT4

Additionally take a look at:

http://www.leangains.com/2010/04/leangains-guide.html

If you haven't already.

• Looking to buy a pre-workout BCAA to take before I work out on an empty stomach. I am looking at Xtend. Is this good? Anything better? Any suggestions?
  
• I read somewhere that taking Calcium and Vitamin D supplements will assist in muscle growth / slow muscle loss if cutting, is there any truth to this?
  
• Follow up question, when people refer to Vitamin D, is that D3 or just plain ole Vitamin D?

Get the Watermelon madness instead :)http://www.amazon.com/Scivation-Intra-Workout-Catalyst-Watermelon-Madness/dp/B005CH0DT4

I suggest taking a carb free pre-workout. The 2 I have found successful are your basic flavored ammino acids mix and the Cannibal FEROX (Watermelon Warmachine)

Both have helped give me enough gas to really push through a workout.

Couldn't you take something like this to help maintain balance?

Try the Gu gels instead of the chews:

https://smile.amazon.com/GU-Energy-Original-Nutrition-Assorted/dp/B00CQ7QDQA/ref=sr_1_2_a_it?ie=UTF8&qid=1525096879&sr=8-2&keywords=gu%2Bgels&th=1

Note that you should take it with water as it helps your body to absorb it quicker.

You can also try PowerGels (this is what the NYC Marathon provides on their course).

A lot of people's stomachs will like/dislike certain brands of gels so you should experiment with what works best for you before your race in a couple weeks. I would just try out the gels on your next run or bike ride to see how your stomach reacts (it doesn't even need to be a long run).

And general advice is to not try anything new on race day so you should bring the gel brand you know your stomach likes instead of relying on whatever the course will be handing out on that day. Good luck!

Another alternative is GU gels before a game.

haha, I signed up in November too! But mine is NEXT WEEK >: ] Just wait until you finish your 11 mile run. You're going to feel ecstatic. There is something about the 5 mile+ runs, it almost feels like I am able to transcend pain and worry and I am at this sort of zen like state. Or maybe it's all the dopamine being flushed into my brain. Once you start getting past like 7-8 miles, you should look into something like GU's or gels to keep your salts up as you are losing water.

https://www.amazon.com/GU-Original-Nutrition-Energy-Assorted/dp/B00CQ7QDQA

good luck on your half, and dont injure yourself training. are you aiming for a specific time or just looking to finish?

GU Energy Original Sports Nutrition Energy Gel

Ooh, there's a few different kinds of gels. The ones I eat: https://www.amazon.com/GU-Original-Nutrition-Energy-Assorted/dp/B00CQ7QDQA

Are a little more goo-ey and not watery. You can probably head to a GNC or a sports nutrition shop and buy one to try. I know there's more watery "gels" out there. In Taiwan there's a brand called Energy Gel. I tried that once and instantly didn't like how it was too free flowing and watery.

https://www.amazon.com/dp/B00CQ7QDQA/ref=cm_sw_r_cp_api_i_4B88Ab0ZCKKP2

It’s an energy gel and I think it has about 22 g of carbs depending on what flavor you get. I haven’t personally used them yet but have friends who swear by them. I’m planning on testing them out in the week or so since I have a big race coming up!

Carb loading the day prior is a must. I had to do a 20k hike in the Marines and carried one or two energy gel packets with me, they are a great source of quick energy to help you push through near the end if you're feeling drained. If you can get your hands on something similar to what I linked I would suggest using one right before you hit a water station. Good luck.

https://www.amazon.com/dp/B00CQ7QDQA/ref=cm_sw_r_awd_a-Qgvb1RFSHE2

I would also add, bring electrolyte salt tablets with you to prevent leg cramps and guu packets/food in your running belt. Not so much of an issue in a Sprint since it's a short distance, but more of a concern in a longer race like Super or Beast. I like to set an automatic alarm timer on my Garmin to beep every 45 minutes to feed myself 200 calories and take 1 salt tablet. Never had cramps because of this strategy!

https://www.amazon.com/gp/product/B017O8EEAW/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1

https://www.amazon.com/gp/product/B00CQ7QDQA/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1

MRM Veggie Elite Dietary Supplement, Chocolate Mocha, 2.45 Pound https://www.amazon.com/dp/B00FD2WKQM/ref=cm_sw_r_cp_api_VGbtxbAFNZ03H

I had the same issue with whey and also tried to stay away from soy due to the mixed verdicts on its interactions with your body. I ended up going with a plant-based protein and it significantly helped with acne. I'd suggest trying this one - https://www.amazon.com/MRM-Performance-Plant-Based-Vegetarian-Chocolate/dp/B00FD2WKQM/ref=sr_1_1_a_it?ie=UTF8&qid=1500554865&sr=8-1&keywords=chocolate+mocha+protein+powder - or any other similar brands.

I buy the chocolate MRM Veggie Elite off Amazon, honestly I think it's the best tasting of the vegan powders. Reviews seem to be hit or miss on that though, but I really think it tastes like a chocolate shake. 24g/scoop, also seems to be cheaper than the current price of the Birdman.

Edit: Link if you are interested

By the way, did you ever give any thought to use whey or plant protein instead of the Jo Labs stuff? I am not a chemist / biologist but if I had to take a gander I would say there's not much of a difference between how either item would be absorbed by the body and protein powders are economically superior in terms of price (at a glance, I could be wrong).

I sort of can't help but wonder if Siebacker agreed to plug Jo Mar Lab's product, which while I am sure it is fine, is no different from an animal or plant derived product. If I end up going with anything it'll most likely be pea protein isolate unflavored (<2 carbs).

For example this has 18 amino acids, as opposed to the 21 from the Jo Mar Lab's. It's missing L-Glutamine, Taurine, and Cysteine but either way it has the 9 essential AAs.

https://www.amazon.com/Protein-Powder-North-American-Farms/dp/B00NBIUGA2/ref=sr_1_5?crid=1EFEMI0CNQM91&keywords=pea+protein+powder&qid=1567938741&s=gateway&sprefix=pea+pr%2Caps%2C168&sr=8-5

The Jo Mar Labs product page states that you don't know what you're getting from food-derived proteins, but ironically, their own product lists the ingredients as a proprietary blend, whereas the product I just linked lists out how many mg of each AA you get per serving...lol. I'm sure it doesn't matter and I am just being overly tinfoily but this is definitely a field where the average company can definitely easily take advantage of customers with exploitative pricing and scrupulous claims.

I’ve been rocking Naked Pea from Amazon lately. The chocolate flavour is much more bearable than the unflavoured kind.

Pea or Rice

Pea Protein Isolate from NAKED Nutrition. Tons of protein, and tastes great. Mixes very well.

I did a bunch of research, and i decided these are the best bet. I take a few daily:

Rehydr8-
https://www.amazon.com/Elite-Tablets-Pills-Runners-Cyclists/dp/B00OU7YXU2

Granola and trail mix are always yummy and good snacks for the heat because they won't melt. I like packing Fritos because they are have a lot of calories for their weight, and I'm a sucker for crunchy salty things (especially after hiking all day).

5 Hour Energies are probably a wonderful thing to bring, but I don't drink them so I can't comment on them specifically.

For larger meals, you can keep it simple and just pick up some dehydrated Mountain House type meals. They can be spiced up with some herbs/red pepper that you bring in. You can also pack in a few tortillas if you want. One of my favorite breakfasts is a Mountain House Breakfast Skillet with some of their fire roasted veggies thrown in, and put on a tortilla.

I would recommend bringing a small stove because NOTHING is better than a hot meal after backpacking. Or a hot coffee (I use Starbucks Via packets) in the morning as you watch the world wake up.

The stove doesn't have to be fancy, this cheap one from Amazon will work just fine. You can pick up a fuel canister on the island and it should hold you over for a 3 night trip. Pair with a little backpacking pot like this and you should be well set to heat up water for meals.

I'm also a big fan of bringing electrolyte supplements, especially when I know I'm going to be sweating a lot. I have also used Clif Shot Bloks, but they may melt in the heat.

For me, a day of backpacking food is something like:

• Breakfast: Coffee!!! Mountain House Breakfast Skillet, 2 servings, ~800 calories. Add veggies or a tortilla if available. If I know I'm going to need a calorie boost throughout the day, I'll add some olive oil.
  
• Snack 1: Granola or trail mix, 150 - 200 calories.
  
• Snack 2: Peanut M&Ms, 150 - 200 calories.
  
• Lunch: Tear apart some beef jerky, mix in with instant cheddar mashed potatoes, and crumble Fritos on top. Sounds weird, tastes great. Can be eaten hot or cold. Another option is a packet of ramen noodles mixed with Mountain House's fire roasted veggies, powdered peanut butter, and sriracha sauce. 550 - 650 calories.
  
• Snack 3: Trail mix, Clif Bloks, or a Clif Bar, 150-200 calories
  
• Snack 4: Fritos, Clif Bar, or Peanut M&ms, 150-200 calories
  
• Dinner: Mountain House Chili Mac with Beef, 2.5 servings, 575 calories. Add olive oil mixed with sriracha for another boost in calories and flavor.
  
  Overall, for a full backpacking day I will aim for ~3,000 calories.
  
  It's not the best or lightest, but it's a plan that works for me without having to spend too much time thinking about food. Meals can be switched around and mixed and matched, but I try to keep the calorie distribution roughly the same.

I take these in the mornings and sometimes throughout the day because I fast from 8pm-12pm. They're the highest electrolyte supplement I have found thus far and do the trick.

Then the rest of the time I just salt food (himalayan rock salt), eat the typical foods (spinach, avocado, nuts, salted pork crackling etc) and if I ever feel that weak feeling, I will drink me a delicious cup of BOVRIL or bouillon.

I pop 2 of these as soon as I get off the scale and ever 2-4 hours after... If I'm extremely dehydrated I have to sip a combination of pedialyte and water for about an hour. Then I try to drink as much gatorade and water without feeling overly bloated.

https://www.amazon.co.uk/dp/B00OU7YXU2/ref=cm_sw_r_cp_apip_sAYyjYZIgoslQ

These may be worth a go, they are what I bought. Searched for ages for unflavoured rehydration salts. They also have the potassium in them. Hope this helps! Good luck!

I was diagnosed with POTS back in April after randomly waking up in the middle of the night with a heart rate of over 180. A tilt table test a few days later confirmed.

I was put on Atenolol 25 mg (but I only take half so I take 12.5 mg a day). The first few weeks (really months) I HATED it. I was exhausted, my eyes were so tired all the time. I was nauseous, foggy, and just miserable. I finally have gotten used to it, my body has re-regulated itself and I am feeling much better. I definitely still am more tired than I remember being before my diagnosis, but it is worth it since it controls my POTS symptoms so well.

What I found works best for me is waking up around 530/6AM, drinking 20 ounces of water and 400 mg of salt, working out for at least 45 minutes (I was in really good shape at the time of my diagnosis, so I am fortunate that even though working out got harder I can still complete an hour long spin class, etc), drinking a full liter of water and a protein shake after, and then taking atenolol. Taking it after working out lets me get my heart rate up during my workout, which I have found to be really beneficial for my symptoms. By the time it is wearing off I am asleep so I don't really notice. Some days I take a second half if I am having a bad day, and my doctor said that is totally fine. Days I don't workout I feel much worse than when I do. I can say that getting up is hard, really hard. But once I do it is worth it!

Here are the salt tablets I use! They don't have that awful taste that some do! https://www.amazon.com/gp/product/B00OU7YXU2/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

For the first two weeks after my diagnosis I barely got up. I know how you are feeling and I promise it will get better. Having a positive outlook is one of the best things you can do. If atenolol isn't working for you, I would definitely let your doctor know and you can try something else. You will find something that works! Keep your head up. POTS is not easy, and some days I still feel awful and like I just can't do anything. On days like that, I treat myself to bacon with breakfast for the sodium, and then go for a brisk walk. Anything to keep yourself moving!! I am a software developer so I work at a desk all day. I feel MUCH worse during the week than on the weekend because I am not moving as much.

Good luck with everything. Let me know if you need anything. POTS isn't fun, but with the right support you can make changes to your life and enjoy everything that is wonderful!

I first used Salt Stick. Now I use Rapid Rehydr8. I'm sorry to say I don't recall why I switched, but I'm sure I had a good reason.

I take a two of these a day (morning/evening) and my leg cramping at night has gone away.

Electrolyte pills

Well you can buy generic ones pretty cheap

https://www.amazon.com/Nutricost-Caffeine-Capsules-200mg-Capsule/dp/B01DFQSVK6/ref=sr_1_5_s_it?s=hpc&ie=UTF8&qid=1538100841&sr=1-5&keywords=caffeine&th=1

That's like 40$ worth in pill form.

I don't think so. I buy these.

https://smile.amazon.com/Nutricost-Caffeine-Capsules-200mg-Capsule/dp/B01DFQSVK6

Caffeine pills. On Amazon, they're 18 bucks for 500 pills, each a cup of coffee worth of caffeine.

https://www.amazon.com/gp/aw/d/B01DFQSVK6/ref=mp_s_a_1_3_a_it?ie=UTF8&qid=1537380953&sr=8-3&keywords=caffeine%2Bpills%2Bnutricost&dpPl=1&dpID=415Ub%2BnFiuL&ref=plSrch&th=1&psc=1

I prefer Ultima powder. It's cheaper than Nuun (per dose) and isn't as chalky. It's also good because it has zero sugar (it uses stevia instead) and has no artificial colors and flavors . I've tried most of the flavors and IMO Orange and Cherry/Pomegranate are the best.

I use this stuff https://www.amazon.com/Ultima-Replenisher-Electrolyte-Raspberry-Canister/dp/B01IIGVUQA

You get more bang for your buck with a powder than with tablets.

In addition to my morning electrolyte drink, I mix in Heather's Tummy Fiber. I'm not sure if it makes a big difference for me, as I've been using it since I started keto, but people with digestive problems swear by it.

Here are links, if you're interested:

https://amazon.com/Ultima-Hydrating-Electrolyte-Raspberry-Gluten-Free/dp/B01IIGVUQA

https://amazon.com/Heathers-Tummy-Organic-Acacia-Senegal/dp/B0009XFYSG

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Personally I hit the salt plain, I don't mix it. Little gross but you could do either one.

Black coffee, as in no additions/creamer/sugar is fine. I hate it personally but it helps immensely with hunger control lol.

If you're worried about calories in electrolyte powder I'd just buy something like this that has 0 calories. Personally I wouldn't even go searching for something 0 calories as all the ones I've seen have 0-25 calories and you need I believe 40 calories or more to break a fast.

It'll do in a pinch but I'm a big fan of Ultima Powder. Pickle Juice works too when you're getting crampy from exercise and need to hydrate.

Also this one which is on the pricey side but has zero cal

https://www.amazon.com/Ultima-Hydrating-Electrolyte-Raspberry-Gluten-Free/dp/B01IIGVUQA/ref=sr_1_5_a_it?ie=UTF8&qid=1537017822&sr=8-5&keywords=electrolyte&th=1

Lyte Show is a life saver

ultima electrolyte drink mix

The ultima has no added fake sugar, or brominated veg oil or any of that crap and has a lot more minerals than Gatorade/Powerade. I love the raspberry but there's tons of flavors and they also come in individual packets but I prefer the scoop to make pitchers of it.


The lyte show is great to keep in your bag for when you really need help. It's also great for athletes and binge drinkers because of how quickly it replenishes. It does taste like salt water but not as bad as you would
Think. The other option will
Taste better and be easier for you to drink but this is for when you need it quickly...and it really doesn't taste that bad


I swear by both of these.

This is what I was taking that made me feel bad. https://smile.amazon.com/gp/product/B01IIGVUQA/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1 Also, tried Mio which wasnt really helpfull, but wasnt as bad as the stuff from amazon.

Fair point. Thanks for the opinion.
I found snake juice for sale on amazon =)
https://www.amazon.com/SNAKE-Juice-Electrolyte-Unflavored-Fasting-Focused/dp/B07F5YZNYV

What is that? Lol. Snakes in my blender?

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ETA: This stuff?

Check out snake juice. You can buy pre-made packets or make it at home easily on the cheap.

https://www.amazon.com/SNAKE-Juice-Electrolyte-Unflavored-Fasting-Focused/dp/B07F5YZNYV

Hey, yeah happy to answer these. I'm gonna keep it simple though and let you delve into the "why"

1. Yes, I drank them every day and my minimum started at some % of the RDA and was adjusted by how I felt. Here is a good starting point to figure out approximately how much of each you may need each day (read the label in the pic: https://smile.amazon.com/SNAKE-Juice-Electrolyte-Unflavored-Fasting-Focused/dp/B07F5YZNYV/ref=sr_1_1?keywords=snake+diet+snake+juice&qid=1559094950&s=gateway&sr=8-1
   
2. Again, it does not worth this way. Please make sure you have an understanding of the difference between ketosis and DKA before attempting.
   
3. No; I tried it once but I thought it tasted gross and was not able to talk myself into any marginal benefit. I think a urine fast would be challenging to stay hydrated through and put a t1d more at risk for DKA.
   
   Let me know if you have more! read some stuff and watch some videos. Be safe

There are such a thing as snake juice packets, they are on amazon. But it is so easy that you should make it yourself.

https://www.amazon.com/SNAKE-Juice-Electrolyte-Unflavored-Fasting-Focused/dp/B07F5YZNYV/ref=sr_1_3?keywords=snake+juice&qid=1557777119&s=gateway&sr=8-3

I agree that for doing 48s you don't really need electrolyte supplements, but it certainly won't hurt you.

I make my own snake juice (1 quart water, 1 tsp baking soda, 1/2 tsp KCL powder, 1/4 tsp food grade epsom salt, and 1/4 tsp cayenne pepper for flavor and because it's good for you.), and sip it throughout the day. For my next fast I will add 1/4 tsp pink salt as I don't think I was getting enough sodium.

In the UK, On Whey is currently [47GBP/2.3kg](http://www.amazon.co.uk/Optimum-Nutrition-Standard-Vanilla-Protein/dp/B000GISU1M/
) which is the 5lb size with 77 servings.

Milk costs roughly 1GBP/Liter in London.

It's 110cal, 1g F, 1g C, 24g P. Mix 1 scoop with this with 2 cups of whole milk (roughly .5L) and you have a gainer shake.

For roughly 1.1GBP you get 413cal - 17g F, 25g C, 40g P

I don't see how you are going to do much better than that.

https://www.amazon.com/Optimum-Nutrition-Capsules-1000mg-Count/dp/B000SOXALE/ref=sr_1_28_a_it?ie=UTF8&qid=1469389880&sr=8-28&keywords=bcaa+powder

Maybe you should switch up your 'tein. Try NOW Foods unflavored. I drink it daily and never get gas from it.


edit: http://www.amazon.com/Foods-Whey-Protein-Isolate--Pounds/dp/B0013OWAB4/ref=sr_1_3?ie=UTF8&qid=1394026360&sr=8-3&keywords=unflavored+protein+powder

ON is overpriced, creatine is creatine. Silly to pay almost twice as much for a label.

Plant fusion: http://www.amazon.com/PlantFusion-Protein-Vanilla-Bean-2lb/dp/B0021FEMZG

here is a good weight gainer i've been using.

I only finished a bag and a half but i gained around 10-12Lbs during that time and mostly lean but not quite fully.

http://www.amazon.com/gp/product/B002DYIZM6?psc=1&redirect=true&ref_=oh_aui_detailpage_o04_s01

Throwing my vote in with you, sounds like ketosis. Zombie should check his carb intake, and consider BCAA's pre-workout

Considering you have money, I'd say this probably:

https://www.amazon.com/Protein-Powder-North-American-Farms/dp/B00NBIUGA2/ref=sr_1_1_sspa?ie=UTF8&qid=1523232617&sr=8-1-spons&keywords=pea%2Bprotein&th=1


Very lean, low sodium.

I buy these.

https://www.amazon.com/gp/product/B01DFQSVK6/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1

They are gelatin capsules, so you can just open them up and empty the powder. They are already measured out to 200mg, so it's safe also. Personally, I just mix 1-2 into my pre workout meal.

I don't know what electrolyte replacement you're using but you could always try something like powerade zero or a calorie free powder.

Agreed. I think OP should try nailing all the electrolytes in one go with a scoop of this daily

www.amazon.com/Optimum-Nutrition-BCAA-1000mg-Capsules/dp/B000SOXALE/ref=sr_1_1?s=hpc&ie=UTF8&qid=1426609180&sr=1-1&keywords=bcaa


I buy 400 count bottles. 5-10g seems like a lot of BCAA.

Been using this stuff for a long time. Has good ingredients, comes in a bunch of different flavors, not all that expensive for what you're getting.

https://www.amazon.com/dp/B0021FEMZG/ref=cm_sw_r_awd_3I.nub0PH9EWY

OP. Just eat right and remove all forms of sugars like cane and beet sugar. In America its mostly cane sugar so remove that. No more fast food, cook everything at home and eat 3-5 times a day, eat foods with lots of fiber at least 50 grams of fiber a day to slow down the absorption rate of carbs. Get more fresh air so walk, run outside for an hour at least. Wake up in the morning and go out for an hour even if its cold and miserable outside. Drink lots of water with creatine. I buy this for 20 USD 2.2 pounds http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_3?s=hpc&ie=UTF8&qid=1413683487&sr=1-3&keywords=creatine and drink it 3 times a day with glutamine. And drop those energy drinks. Do this for 2 weeks at least and you will not need coffee or energy drinks and your energy levels will skyrocket and most importantly, you will feel good mentally and physically as well.