Super dosing certain supps

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Super dosing certain supps

Postby Shicky on Sat Apr 11, 2009 11:40 pm

Following on from the out of date supps. Want to clarify dosages for these supps to get the most out of them before they lose effectiveness or vomit out my ass.

Creapure - 20g split pre and post for 7days. 5g per day after?
BCAA's - 20g post
ALCAR - 2g 3 times a day (is this workout and non workout days?)
Tyrosine - 1.5g pre workout only

Also what dosage do people hit on fish oils per day these days?
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Re: Super dosing certain supps

Postby Alex on Sun Apr 12, 2009 12:47 am

Creatine at 20g a dose will probably give you the squits.

BCAA's at 20g is wasted. 10g-15g is a better dose to aim for.

ALCAR and Tyro is fine at those doses. ALCAR 3 times daily regardless of training or not is good.

Fish Oils aim for 10g-15g daily depending on other EFA consumption. If you're taking in Coconut, Hemp and Avocado Oils on a daily basis then fish Oils can drop to 10g otherwise if EFA's are a bit low then going to 15g is ok.
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Re: Super dosing certain supps

Postby Craig on Sun Apr 12, 2009 6:02 am

I'd do the BCAA pre workout.
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Re: Super dosing certain supps

Postby julesm on Sun Apr 12, 2009 9:38 am

bcaa's preworkout- but if in a fed state (ie food within 2hrs of training) questionable as to whether you need them?
but certainly if you are in calorific deficit

creatine- you'd reach saturation point too quickly- so would just piss it away

alcar- heard of high doses, but produces oxidative byproducts, so ensure antioxidants used

fish oils- would go with alex on that, always an idiosyncratic danger of high dose fish oil of haemmorhage and ultimately cerebrovascular (stroke), so approach with caution.
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Re: Super dosing certain supps

Postby Shicky on Sun Apr 12, 2009 10:25 am

julesm wrote:bcaa's preworkout- but if in a fed state (ie food within 2hrs of training) questionable as to whether you need them?
but certainly if you are in calorific deficit

creatine- you'd reach saturation point too quickly- so would just piss it away

alcar- heard of high doses, but produces oxidative byproducts, so ensure antioxidants used

fish oils- would go with alex on that, always an idiosyncratic danger of high dose fish oil of haemmorhage and ultimately cerebrovascular (stroke), so approach with caution.


I eat about 60-90mins before training and though not calorie counting would say im in slight deficit, will go back to counting I think as I like knowing more about my intake and helps me decide whats right/wrong. 15g BCAAs pre-workout might be a solution then?

Drop the creapure to 10g a day (split pre/post) for one week then 5g pre thereafter?

Yeah the fish oils wasnt based on the super dosing, I should have made this clear. Just wanted to get a picture of wise dosage, think im on about 12g daily
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Re: Super dosing certain supps

Postby Alex on Sun Apr 12, 2009 10:52 am

I was a bit vague on my BCAA dosing as I meant per dose, not a total daily intake.
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