(Part 2) Reddit mentions: The best sports nutrition products

WHEY

I usually drink a whey shake before hitting the gym first thing in the morning. Takes 2 seconds, easier on the stomach then than lifting with a belly full of food, and whey gets absorbed fast so maybe that helps or something...plus es muy tasty. Plus it is cheap, I am pretty sure the price per gram of protein comes out to equal between Performance Whey and Gold Standard, but overall price per tub is a little less. Personally, I would rather go for taste above all else, and that's where this guy wins. Runner up is Dymatize Nutrition Elite Whey: Cinnamon Bun. Damn it is pretty good.

ON Performance Whey - Chocolate

• Taste is the best of any protein powder I have had. Makes going back to regular ON taste like chalk.
  
• Macros aren't the greatest (160 calories / 22g pro / 4g fat / 9g carbs per scoop) but not even caring because it is so good.
  
• Mixes great, and can mix it with like of water and it is still delicious. Never needs milk, just water (guessing the higher /carbfat content help).
  
  HEMP
  
  This is more for the fiber than anything else, but the extra protein is nice too. I dropped buying fiber 1 bars and putting psyllium husk in shakes and just go with this. Glorious, glorious poops.
  
  Nutiva Organic Hemp Protein Hi Fiber
  
  
• I really like the taste, but probably something you have to get into. Kinda earthy, goes really well with a little cocoa powder.
  
• Macros rule, lots of protein and fiber.
  
• Mixes not so good. Better keep a spoon handy to get the last bit out.
  
  EGG WHITES
  
  They are pasteurized, so you can consume them raw without getting sick and with all the protein being available. Can mix them with something else, or chug straight out of the carton.
  
  Carton of Liquid Egg Whites
  
  
• Tasteless, especially if mixed with something else. On its own, drink them cold, otherwise there is a slight egg taste.
  
• Macros are awesome. All protein.
  
• Mixes almost like it is water.
  
  Want some extra carbs, mix egg whites with frozen orange juice.
  
  My go to is 1 carton of egg whites (50g protein), 2 scoops of hemp protein (22g protein) tablespoon of coco powder, tablespoon of sweetner (I use truvia), tablespoon of PB2.
  
  Supplementing protein makes it much easier to hit my goals. I usually have 1 whey shake, and one eggwhite shake per day to put me over 100g. After that it is super easy to hit another 100g from food. I don't even have to log or count macros anymore, as long as I am focussed on making sure whatever I eat is high in protein, I am hitting my goal. While cutting, since my goal is to keep protein high with calories low, this makes life a lot easier.
  
  tl;dr: Protein is good. Using a few drinks a day makes hitting protein goals easier.

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!

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.

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!

Pretty much others have covered it, so I figured I'd recommend a protein powder. I really like Vega Sport Protein, 30g per scoop. Loads of other good stuff in there. I've only had the Vanilla and Berry flavors but they're both really good. I drink it right after working out, usually just blended with flax milk or soy milk that has low sugar, but I'm not trying to put on weight at the moment. People have different opinions on timing of macros but that's just when I prefer to drink it. Add peanut butter, oats, banana, berries, etc to bulk it up for weight gain.

I'd recommend googling Lex Fitness for advice, he's not vegan so some of his specific food advice won't apply but the broad concepts and science on how the body works still do. He also has great workout advice and tutorials. Work your way up, obviously, but he has an emphasis on form which is really important when you're starting out. I'd recommend watching videos from the past year or so first, the quality improved a lot compared to older videos and the info is more up to date.
Also, Lenny & Larry Cookies rock! Vegan, high protein. They always have discounts on their site too.
Get a food scale and use MyFitnessPal, helps a lot to know exactly what you're eating. I'll link to the one I use, I like it a lot. Hope this all helps!

Vega

Lenny&Larry

Scale

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 :)

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.

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.

Well, finally my time to contribute! I've dealt with cold sores since as young as I can remember but it's been over 3 years since I've had one. First off a few tips when you actually get a cold sore....

1. Pop it with a sterilized needle and gently press the contents out with a tissue.
   
2. Clean the surrounding area with alcohol to prevent it from spreading.
   
3. This sounds crazy, but put hand sanitizer on the cold sore! It dries the cold sore and continue to place sanitizer on it until it starts to form a "yellowish" scab. ( I put the sanitizer on a q tip and put it on the cold sore). Don't peel the scab and let it be and when you shower do not get the sore wet.
   
4. Clean your hands vigorously after getting anywhere near the cold sore.
   
   I've had amazing success with my method and hope it helps others!
   
   

• Abreva and all those ointments are garbage. They keep the sore moist and I've never had any luck. I've tried every "home remedy" under the sun from salt, to bleach, to green tea bags on the sore. The ointments may work for you, but from my experience the best method is hand sanitizer. I've done hundreds of hours of research on cold sores. Being ridiculed in middle school and high school forced me to do my research. The only way to really prevent cold sores is to minimize stress and use chapstick with spf. Cole sores are thought to be triggered by the the amino acid l-arginine, which are present in nuts and chocolate.
  
  Now for my prevention tips:
  

1. Get a prescription for Valtrex 1000 mg and split the pill in half and take 1/2 pill every night. (I did this to save on cost).
   
2. Buy a product called Super Lysine on Amazon. Lysine has been proven to decrease the growth of cold sores. (https://www.amazon.com/Quantum-Super-Lysine-Tabs-Bottle/dp/B001CMZB4U?th=1).
   
3. Take one pill of Bee Propolis nightly, it's basically bee pollen which has natural antiviral properties. (https://www.amazon.com/gp/product/B003ANORXA/ref=oh_aui_detailpage_o06_s00?ie=UTF8&psc=1).
   
4. Chapstick with SPF is extremely important!
   
5. Exercise to keep immune system healthy.
   
6. Stress is a big trigger, but that can be a hard thing to control

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.

Hey man. I wasn't quite that skinny, I was M/20/5'9"/135lbs. But I decided I wanted to be heavier, so I started tracking calories, trying to eat about 3000 a day and making sure to get minimum of 120g protein. I used MyFitnessPal (Free smartphone/web app). This mass gainer and creatine helped me a TON. They say to use "2 scoops" for the mass gainer but that's absolutely stupid. Just use 16 ounces of 2%/whole milk and ONE scoop, and it still adds up to like 800 calories.

Use a TDEE calculator and aim to go about 500-750 calories above that. A faster bulk will mean more fat mixed in with the muscle, but if you wanna gain weight faster, it's just how you do it.

Best of luck skinnybro! I gained 15 lbs in 6 weeks just between eating more, using that mass gainer, and creatine. Did I gain some fat? Sure, but by the end of it, My dad saw me (after not seeing me for about 2 months) and said "I barely recognized you! You're so much bigger!". So it made a huge difference, and I looked more muscular too, not ripped, but muscular.

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.

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.

You're welcome.

>Did you take any antivirals for your first outbreak? I'm really hoping the acyclovir will help and that this outbreak won't last that long. Fingers crossed!

No I did not. I saw a doctor and he did not suggest any. My doctor said, you have HSV and every once in a while when you're body is under stress a blister can show up. But you don't need medication.If this occurs frequently like every month then we could consider. So no antivirals for me. Apply an ointment if possible.

Basic Organics L-Lysine Lip Ointment, 0.875 oz https://www.amazon.com/dp/B000GG0WOC/ref=cm_sw_r_cp_api_4Qigzb5RM8030

I own this and it works for me. Usually open blisters fade in 2 days after applying. Another 2 days and you can only see a small spot left. One week and nothing is visible. Btw, I'm a dude.


>Just wondering, did you start on suppressive treatment after your initial outbreak? Additionally, how many further outbreaks do you usually get per year? Sorry for all these questions, but it really does feel reassuring to talk to someone who has been through it.

Don't worry about the questions. I'm glad you're looking at objectively. I hope my answers give you some assurance and help you manage this challenge.

To answer your question, No, I did not start suppressive therapy like until 2015. And honestlyI did not need to. But nothing wrong if you did it. I would say that is good management. Also, I self medicated my suppressive therapy and it has worked . So if you consulted your doctor with regards to this, Kudos you're doing better than a lot of people out there. I use this :
Quantum Super Lysine, 180 Tabs, 1 Bottle https://www.amazon.com/dp/B001CMZB4U/ref=cm_sw_r_cp_api_fZigzbBQ6J4VF



>I actually have no idea how anyone has the ability to do that during an outbreak. The sores sting like a bitch.

I know it hurts. But usually restrain yourself a couple of days after a breakout . Otherwise it's food. Have a good day. Tc

I've been cussed out of a few fitness communities for saying this, but I can't not say it: you don't need to supplement with protein powder. Your body is better at synthesizing non-isolated protein, and the RDA for protein is easy to meet. The majority of the research regarding protein use in athletes show that endurance athletes actually need the most protein; however, numerous studies have shown that lifters can benefit (with regards to muscle repair) from 20 grams of protein post-workout, but it must be combined with 80 grams of carbs to be used efficiently for muscle repair. I can find you the studies if you are curious to check my citations.

If you are eating a varied diet of vegetables and fruits, nuts and seeds you are getting all of the amino acids you need, which I'm sure you are since you are eating a vegetarian diet. I can also link you sources for amino acid research if you are curious.

Protein powder is unnecessary and people should spend the money they would use on powder on whole foods instead. If you feel safer supplementing, I would say use a high-fiber/protein supplement, like http://www.amazon.com/Nutiva-Organic-Protein-Fiber-Pound/dp/B0012C2GFM.

Simple and easy way to get more protein into your diet. When looking at the nutrition label, if it says "Nutrition facts" the contents have been verified by a relatively strict process. if it says "Supplement facts" the actual content is allowed to vary a lot from what's listed on the label.

If you're looking for a meal replacement, I've found that Muscle Milk brand powder works well. If you're just wanting a protein supplement, I really like the flavours of Optimum Nutrition and they're relatively low carb. If you're trying to lean more towards the vegetarian side of things, Garden of Life is an excellent option as well. Although I personally think the texture is pretty "gritty" the flavours aren't bad.

Regardless of what you choose, if you do some price comparison among top brands, you'll find it to be a fairly good deal in price/calorie compared to pre-packaged foods. Almost all of the powders are going to be a healthy option for adding to your diet. For myself, I've found protein shakes to be the best small meal replacement for when I'm trying to cut weight, and a great source for extra calories to add between each meal if I'm trying to bulk up.

Is using toys bad? Not at all, as long as you are creating an intimate experience together. As far as you not seeing improvement with pied I know a few tricks myself.

1)before you try Viagra get your diet and exercise in check which it sounds like you are doing. Drink lots of water, avoid sugar, and eat healthy fats (avocado, nuts, fish etc)

2)after your diet is worked out if you're still having issues try to relax, your mental state has a massive impact on sexual vitality. Whatever you do to relax do that, just make sure it is a healthy habit.

3) if all of that fails try supplements. Vitamin D and C are no brainers, it also helps to have a simple multi vitamin. You can also try ginseng, dark chocolate, or black raspberries for natural sexual boosts. I also have had great experience with supplementing citrulline malate, it naturally occurs in the rind of watermelons. It processes through the kidneys and causes your body to produce much more L-arginine which in turn is converted into nitric oxide. Nitric Oxide is THE chemical that makes erections happens, all ED pills affect NO levels through one mechanism or another. However These pills are expensive and arguably less effective.

https://www.amazon.com/BulkSupplements-Pure-L-Citrulline-DL-Malate-Powder/dp/B00EYDJTRE?th=1

Supplementing with 2 grams a day of this should produce desirable effects within a week, and is perfectly safe. Take more as desired daily but usually anything over 5 grams is overkill. It's perfectly safe, I was taking 10g a day for months before I begin to feel any negative effects from the high dose (nausea mostly). This is all my own personal research and I weigh 145 so take this with a grain of salt. Just make sure that you are careful because these steps will make you hornier which might make it difficult to stay away from porn, but you know you. Regardless stay strong!

I'm confused too, but here's what I'm finding:

It looks like there are two kinds: "natural" and "non-natural".

The "subscribe and save" option only exists for the natural one.

The natural one has three favors (vanilla, chocolate strawberry). It's naturally flavored and has 5g of carbs.

The non-natural has like 20 flavors, and only 1g carbs (or maybe 3 grams... The description says one thing but the image of the nutrition label says something else).

They both have 24g protein and 5.5g BCAA. Natural is 130 cals and unnatural is 120 cals.

I know nothing about tastes, but the reviews seem to say both are good.

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.

BSN SYNTHA-6 Protein Powder - Chocolate Milkshake, 5.0 lb (48 Servings) https://www.amazon.com/dp/B002DYJ1EC/ref=cm_sw_r_cp_api_LIjHybCNAQ0HJ

Best tasting powder brand I've had. All the flavors I've had are amazing and it's good protein. Take that and actual brewed coffee and you have a great morning. Take some cold brew mix it and toss in some ice after there's a good lunch.
Basically you pay for what you get especially with protein, and this isn't even an expensive brand. But if you go to Walmart and buy their offbrand stuff and expect good tasting and good protein you're gonna be surprised.

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.

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!

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 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.

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).

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? :)

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)

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.

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

Sure here's a story, i was in a FWB relationship with a girl who asked me to come over. I told her i had to go to my nephews birthday party. she texted me back that she would just have one of the other guys she was seeing come over and fuck her.

Not a very nice thing to do. I couldn't keep my dick up around her for about a week.

I bought some viagra, even though i knew it was a mental block. Took it once or twice and never had another problem.

I would suggest buying some l-carnatine or l-arganine. they are both supplements that release nitric-oxide into the blood that will increase blood flow. Its a simple physiological response.

I am an avid weightlifter and take them for the strenght effects (#gainz) but do have noticibly harder erections and better orgasms as well. *penis pills work for women too honestly could try viagra if you are able to get your hands on it.

Just do this to "get over the hump" i'm sure your orgasms will come back, but after trying these supplements, you might never want to go back!!

https://www.amazon.com/gp/product/B00EYDJTRE/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

https://www.amazon.com/gp/product/B0019LWV74/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

Thanks for the reply I really enjoyed the article. I am already doing many of the things suggested in the article, but I do need to get better about pre workout snacks. I too often put off eating before a workout because I'm prepping for a big meal afterwards. I'm a big fan of http://www.amazon.com/Optimum-Nutrition-Standard-Natural-Chocolate/dp/B000GIQT06/ref=sr_1_2?ie=UTF8&qid=1323805198&sr=8-2 for shakes. Thanks again for the support.

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.

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.

Sorry for the late response! I didn't see this until now, I'm still new to reddit haha.

I actually got the name raw, but here's the product I use from Garden of Life (http://www.amazon.com/Garden-Life-Organic-Replacement-Formula/dp/B007S6Y74O/ref=sr_1_2?ie=UTF8&qid=undefined&sr=8-2&keywords=raw+vegan+protein). I enjoy the vanilla spiced chai more than the chocolate, but I have not tried the plain vanilla.

And yes nutritional yeast does have protein! It has a pretty unbelievable nutrient profile (http://nutritiondata.self.com/facts/custom/1323565/2)

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/

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.

I've been taking whey for years and I usually just take it by itself after a workout with water. Its been good enough so far and I haven't put much more thought into it. As far as carbs, I usually need it prior to working out than after, as it seems I need the extra energy they seem to supply me.

Anyway, I used to take the regular ON whey found here, , but have recently switched over to this natural formula of theirs. I like the natural one more because it seems to mix better with water and doesn't have that artificial taste after drinking it( from sweetners).

>all I want is a little boost on my gains

Sadly there is no supplement for this, unless you count protein powder...

Honestly all you need is some plain creatine monohydrate, and solid whey protein.

If you are under 40 you don't need a pre-workout, you should have natural energy and you can just eat a piece of fruit before hitting the gym, all you are paying for in most supplements is caffeine. Granted I would say caffeine is a welcomed boost after a low sleep night.

In summary

• Protein Powder
  
  
• Creatine
  
  
• Caffeine (If you need a boost once in a while)

This is the bare minimum for what I need when I do p90x.

• 10 lb dumbbell
  
• 20 lb dumbbell
  
• 30 lb dumbbell
  
  Over time, you can collect more and more. I now have dumbbells ranging from 5-40lbs, but I think I need to get some 50 or 60 lbs as well.
  
  
• pull-up bar.
  
  As for supplements, these are what I use.
  
  Protein: Helps with recovery and building muscle.
  
  Creatine: Generally helps with endurance/energy during exercises. I found when I began including this in my supplementation, I could usually do a few more reps, which really helps you with muscular hypotrophy, which helps you wear out your muscles more in a workout, so they breakdown and rebuild.
  
  I also use BCAA and a fish oil supplement, but this is a good starting point.

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.

Electrolytes are not cheap. But I don't care as hydration is important. I just tell myself, that it's still about as expensive as a soda.

If I'm just sitting around, I'll drink Ultima as it has zero carbs and tastes great.
https://www.amazon.com/Ultima-Hydrating-Electrolyte-Raspberry-Gluten-Free/dp/B01IIGVUQA?th=1

If I'm about to workout, I'll do Liquid IV Hydration Multiplier, as it has about 11-12grams of carbs and you cook that off easily during a workout.
https://www.amazon.com/Liquid-I-V-Hydration-Multiplier-Electrolyte/dp/B078XMP8KJ/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1521496446&sr=1-4&keywords=liquid%2Biv&th=1

Recently picked up Bodytech Electrolyte Fizz for pre/during workouts. It's the cheapest I've found and is pretty weak on flavor. You get a lot of servings for the money, but I feel like using two or three rather than one just to up the flavor.
https://www.amazon.com/BodyTech-Electrolyte-Fizz-Grape-Packets/dp/B015TBZQOO/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1521496507&sr=1-1&keywords=bodytech+electrolyte+fizz

Nunn Tubes are good, but they turn into a gut bomb of carbonation if you are trying to exercise and use them.
https://www.amazon.com/Nuun-Hydration-Electrolyte-Essential-Electrolytes/dp/B019GU4ILQ/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1521496604&sr=1-4&keywords=nunn%2Belectrolytes&th=1

Since I am an athlete, I run TKD and can easily burn off 75 grams of carbs during a workout and be right back in ketosis. But if you are sedentary, struggle to keep your carbs down, and counting every single gram, the Ultima is by far the best I've tried.

• 42% off, Free shipping. 10lb. bag Double Rich Chocolate
  
  
• 35% off, Free shipping. 5lb. tub Double Rich Chocolate

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.

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?

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)
   

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

A good greens blend should be able to cover any nutritional deficiencies but you'll probably want to use several servings a day.

There are so many awesome superfood powder bramds out there. Just search superfood on Amazon.

I like Amazing Grass, and Garden of Life's Raw Meal and Green Superfood. Vibrant Health is good too.

Also, One-A-Day multis are terrible. PM me if you want my recommendations.

Amazon Subscribe and save mate, £65.69 for 4.5kg ON. Savings on smaller amounts as well in your price range, but easily the best offer you're going to find per £.

http://www.amazon.co.uk/gp/product/B000GIQT2O/ref=rcxsubs_mys2_product_title


Also, http://www.maxiraw.com/proteincomplex25

Honestly I'd just make your own. It's what I do. It's cheaper, contains less junk, and more effective (more of the good stuff rather than just mostly caffeine).

Here's what you need...

1. Caffeine: one 200 mg pill
   
   
2. Beta Alanine: 2 g (1/2 tsp)
   
   
3. Citrulline Malate: 7 g (1 tbsp)
   
   
4. BCAAs: 5 g (1 tbsp), this is optional but most effective if your diet is low-Calorie, low-protein, or you are working out in a fasted state such as immediately in the morning
   
   
5. Gatorade Powder: to taste
   
   Sometime later in the day, with a meal or in an after-workout/evening shake, just make sure you have another 2 g of beta alanine. If not, then increase the beta alanine to 4 g (1 tsp) for your preworkout, but be warned you will get a strong (but harmless) skin prickling sensation at that dosage.
   
   And then of course 5 g creatine at some point during the day, but it doesn't have to be in preworkout.

Not to shill, but I bought this a couple of weeks ago, and I've been pretty happy with it.

I've never bought an unflavored protein isolate before. No discernible flavor by itself, I've been mixing with milk to make a 'super milk' when I use it.

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.

I'm still exploring what works for me, but here's a list of what's working.

• Very low tolerance to - spicy/hot foods, garlic, coffee if I'm backed up
  
  
• Can tolerate very small or rare amounts of - onion, beans, dairy
  
  
• Body can somewhat tolerate - gluten, meat although I've been plant-based for over a year
  
  Oatmeal, rice, and potatoes are the go-to foundations of my diet. I can have a cup of tea and a serving or two of alcohol each day without much trouble, but it must be with food. My daily poop smoothie has fruit, water, 12-18 grams of this protein powder with probiotics and 3-4 grams of this green powder.
  
  I drink 48-80 ounces of water each day, not including tea/smoothies. I usually just go with what I crave and have created a great water drinking habit over the last few months.
  
  I take a multivitamin with iron everyday (iron for genetic anemia) and B12 twice a week in high doses, but will be lumping those pills together in a different type of multivitamin soon.
  
  Right now I'm feeling out what beans, veggies, fruits, and other processed foods I can tolerate. My primary goal right now is to poop once a day and balance my fiber intake so everything keeps moving. Normally, if I drink a ton of water and some ginger tea in the morning I'll know everything is normal with a poop before noon.
  
  If I didn't cover something, ask away!

You don't need protein powder at all. If you are getting enough calories there is absolutely no reason for you to be getting insufficient protein as long as you eat a variety of different foods.

However, if you happen to be an absolutely massive body builder (not an average person who is trying to bulk up, but someone who has been lifting heavy weights for years and has far exceeded the normal weight range for someone of their height due to all the muscle they have developed) who truly needs protein supplementation to maintain/increase your body mass then I have only this to say: At the end of the day your body converts all these proteins into amino acids before it is utilized for muscle protein synthesis. The body only needs 9 essential amino acids and the rest can be synthesized from those 9. All protein powders contain these same 9 essential amino acids. The particular protein powder you use is not going to have any noticeable effect on how quickly you build muscle.

You should, however be aware that animal proteins in particular have been shown to correlate to various health conditions such as kidney stones. So if you care about minimizing your risk of getting painful health conditions such as that you should probably steer clear of both whey and casein in favor of protein from rice, soy, peas, or other sources. Some protein powders even use a variety of sources such as Vega: https://www.amazon.com/Vega-Protein-Powder-Vanilla-Servings/dp/B016D9IGRA. Using protien from multiple sources does provide a more balanced amino acid profile. However, people who need protein supplementation are consuming such huge quantities of protein that they are basically gauranteed to get sufficient quantities of all their amino acids regardless of which type of powder they use.

The whey vs casein debate is purely bro-science and marketing. Nothing more.

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

If you like ON Gold Standard then keep an eye on the 10lb bags on Amazon:

http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000GIQT2O/

In the last month I have twice found the 10lb bag, in both double rich chocolate and vanilla ice cream, for $75 (current price is back up to $97 though). If you like ON then it is worth keeping an eye on Amazon and buying a few bags whenever the deal comes up.

http://www.amazon.com/gp/aw/d/B00QYZ6MLG/ref=mp_s_a_1_1?qid=1420754218&sr=8-1
Legion athletics pulse. I really really like it. I have used C4, super pump maxx, NO-Explode, and others. I like this cause it's not just a caffeine bomb and it's all natural, no proprietary blend of mystery ingredients. Check it out, they are a solid company. They had a bad shipment that had an issue with clumping so they sent me another tub free of charge.

Assuming you're looking for a vegan protein, you can come pretty close with a custom blend at trueprotein. i saw the mix ratio described as "4:3:2 pea:hemp:rice". There's a couple exotic ingredients like maca, etc in Vega, but that's why its so expensive.

SunWarrior just came out with a new protein called WarriorBlend that looks pretty interesting.

The cheapest hemp protein I've found is Nutiva Bulk Organic Hemp Protein & Fiber Powder. It's unflavored, but I only use it in the blender with fruit & greens.

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/

Buy bulk supplements 90% whey unflavored. Mixes perfectly in water and doesn't have a taste really. I like it because I can save my calories for delicious food instead of less shitty tasting whey.
https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ

I enjoy Optimum Nutrition. Amazon.com (subscribe and save if I can). This is what I get. Buy in bulk and save ;)

http://www.amazon.com/gp/product/B000GIQT2O/ref=oh_details_o04_s00_i01

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!

Agreeing, lysine works wonders. This one works great,
Quantum Super Lysine Plus

This http://www.amazon.com/BSN-SYNTHA-6-Protein-Powder-Chocolate/dp/B002DYJ1EC/ref=sr_1_1?ie=UTF8&qid=1451420654&sr=8-1&keywords=syntha+protein

Is hands down the best protein powder I have tried. I am sure hot sauce is fine haha

Whey is not vegan (it's a byproduct of dairy cheese production), but there are protein powders that are vegan. Vega one has a great all purpose shake (20 g protein serving) that is like a multivitamin breakfast shake.

http://www.amazon.com/Vega-Nutritional-Shake-French-Vanilla/dp/B00R0Y0V94/ref=sr_1_1?ie=UTF8&qid=1453441416&sr=8-1&keywords=vega+one

They also have post-workout shakes that have 30 g of protein per serving:

http://www.amazon.com/Vega-Performance-Protein-Powder-Vanilla/dp/B016D9IGRA/ref=sr_1_10?ie=UTF8&qid=1453441416&sr=8-10&keywords=vega+one

Peanut butter powder can add protein to anything, as well as peanut butter flavoring!

And Cliff Builder bars have 20 g of protein but a ton of sugar:

http://www.amazon.com/CLIF-BUILDERS-Protein-Chocolate-Count/dp/B000GPRZSO/ref=sr_1_1?ie=UTF8&qid=1453441513&sr=8-1&keywords=cliff+builder+bars

I recommend getting this hemp protein instead. It's Nutiva brand, I've been using it for a month, and it actually tastes pretty good. I mix a bit of raw kale powder, some peanut butter, crushed ice, and dark chocolate almond milk. The mix is fucking legit.
As for an alpha brain alternative, I've been using Neurozyme. Way better in the long run and not lab made. Everything is derived naturally. The neurozyme I can say has given me some underlying benefits in thinking in a more clear manner. I hope this helps some. I love Joe Rogan but his business practices aren't practical for an average income consumer.

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

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

My breakfast every morning is: one scoop of this delicious vegan protein powder, 8 ounces Almond Breeze chocolate almond milk, and 8 ounces of water shaken up in my blender bottle. It holds me over until lunch since the protein powder has about 17 grams of protein and tons of other good stuff in it. It's somewhat pricy, but when you think about it, it lasts me through the month, and the almond milk doesn't cost that much. It's a great breakfast for 275 calories, especially since it holds me over until lunch (no snack in between).

Has anyone tried the ON Natural Whey Protein? I love the ON extreme milk chocolate but I'm curious as to whether the natural version tastes the same.

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

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

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

Personally, I really like this product. It's a combo of a few of the supplements you mention. I've always had a shitty immune system - like 6+ colds (very few didn't turn sinus infection, bronchitis, strep)... annually.

When I read that Lysine was an amino acid that helped boost your immune system in general and could possibly help herpes (not proven), I figured why not? I have been on it for 16 months now and I've had only ONE cold since then. I added a zinc supplement 3-4 months ago for other purposes.

https://www.amazon.com/dp/B001CMZB4U/ref=cm_sw_r_cp_api_i_WihTDbJQF77PK

Bulk Supplements 90% clean whey

it doesn't clump, it mixes well with any liquid, it's especially good with unsweetened almond milk

it's like water downed milk with tap/bottle water (which is what i use if I'm at work)

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

BulkSupplements CLEAN Whey Protein Powder Isolate 90% (1 Kilogram) https://www.amazon.com/dp/B00E7IODXQ/ref=cm_sw_r_cp_apa_Vu4GxbGJKY4RT

Ok so it's doesn't taste "good" with water because it doesn't really taste like much. It's flavorless (kind of) so i mix it with dannon trip 0 greek yogurt and oatmeal for a power breakfast but it's also great in smoothies!!

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.

I'm not a body builder, but I use hemp protein powder in my morning smoothies. I order it in large vacuum sealed bags off amazon for pretty cheap.

It's generally considered one of the healthiest, which is why I use it (after doing some shoddy google research on them). Its a complete protein. It's high in omega 3, and has ratio of Omega 6 to 3 of 3:1, which is quite good. A single serving is about 15g of protein, 90 calories, and has 40% daily iron / manganese, plus some zinc.

It has two potential downsides. First, it's not water soluble, which means when mixing it in smoothies and stuff, the graininess is often still noticeable. The other is that its one of the lowest calorie protein powders, which I've read isn't quite what one wants for body building.

Also, it has that seed taste to it, because well, that's what it is, smashed seeds.

I've used about 3 different brands now, there's no noticeable difference in quality or nutritional content, so going with what's cheapest seems fine. (granted all 3 brands were the cheapest at the time i found them)

Here's my most recent order since you asked specifically. I didn't really shop around.

http://www.amazon.com/Nutiva-Organic-Protein-Fiber-Pound/dp/B0012C2GFM/ref=sr_1_1?ie=UTF8&qid=1381340924&sr=8-1&keywords=hemp+protein

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

I have used some of their other products, but BulkSupplements seems to be pretty good. BulkSupplements Whey Protein Isolate.

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.

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

First, see a doctor, hair falling out in clumps is NOT normal.

How many beans / how much tofu do you eat in a day? Adults needs anywhere from 40-80g of protein a day (larger men requiring more than smaller women). A can of beans only has ~30g.

PlantFusion vegan protein powder is pretty good if you want easy protein. I blend it up with almond milk, a frozen banana, and some flax in the morning. 21g of protein per scoop.

But seriously, see a doctor.

Absolutely! The lysine I take includes vitamin C in it as well as other immune boosting ingredients. This is my 4th bottle and I've had 0 cold sores since taking them. Here is the link!

https://www.amazon.com/Quantum-Health-Tablets-Support-Supplement/dp/B001CMZB4U?th=1

Just going to copy and paste a comment I saved a while ago from /u/Waja_Wabit. Many people recommend making your own pre-workout because almost all pre-workout blends have a lot of added shit that does nothing for you, and it costs more.

1. Caffeine: one 200 mg pill
   
   
2. Beta Alanine: 2 g (1/2 tsp)
   
   
3. Citrulline Malate: 7 g (1 tbsp)
   
   
4. BCAAs: 5 g (1 tbsp), this is optional but most effective if your diet is low-Calorie, low-protein, or you are working out in a fasted state such as immediately in the morning
   
   
5. Gatorade Powder: to taste
   
   Sometime later in the day, with a meal or in an after-workout/evening shake, just make sure you have another 2 g of beta alanine. If not, then increase the beta alanine to 4 g (1 tsp) for your preworkout, but be warned you will get a strong (but harmless) skin prickling sensation.

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.

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

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.

I have heard/read multiple times that you should try to consume about 1g of protein for every lb of body weight on average. There are a number of resources like : http://www.bodybuilding.com/fun/bbprotein.htm which will give you grams of protein per body weight for other goals as well.

So for you at 92kg (about 200lb) you should try to get about 200g of protein a day, mostly from complete meals with powder etc thrown in.

Also read about the different powders on forums like bodybuilding.com, mensfitness.com etc. as well as the nutritional labels of the powder itself. I say this because if you compare 100% Gold Standard Whey ON to Syntha-6 BSN you will see that the serving size is different, 30g scoop ON to 47g scoop BSN but also the protein mix is different.

Currently I use an ON like protein that provides about 20g of protein per 30g scoop of powder and take it about 3x a day (1scoop @ in breakfast shake, 30-40min before workout w/ water, in the afternoon w/water)

100% MRM Veggie Elite. I love it so much and it claims to have similar to excelled qualities over whey.

Legion Pulse is pretty clean and natural. https://www.amazon.com/dp/B00QYZ6MLG/ref=cm_sw_r_cp_api_E-dYAbX20YF75

I loooove the Vega Sport protein powder. I can highly recommend the vanilla flavor, the chocolate is just OK, though still definitely drinkable. It's also on sale right now, $39 down from $55.

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 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

When you're ready for it, I recommend Legion Pulse.

https://www.amazon.com/Legion-Pulse-Pre-Workout-Supplement/dp/B00QYZ6MLG

All the ingredients are appropriately dosed and there's no fucking meth/pcp/ketamine like stimulants in there that could fuck you up (and this is coming from someone who used to take the original jack3d).

You get what you Pay for, definitely recommend it.

Amazon has Optimum Nutrition at 15% off with Subscribe and Save. After the order ships you can cancel the subscription and still keep the discount. This is the best tasting I've had over a 4 year period and you will not find it cheaper anywhere else.

http://www.amazon.com/gp/product/B000GIQT06

I'm in the UK so the products will probably be different, but this stuff works great if I have a few glasses of water with it during the day. I also take these in the morning and evening with a large glass of water.

This is in addition to salted food when I break my fast, and a salted bone broth in the morning or afternoon.

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.

Check out pulse. It's got great reviews and I really like it. The guy seems to listen to feedback too.

This one. It's cheap, effective, and delicious.

Unless you have a certain allergy, it doesn't really matter. Go on amazon and find a brand with high reviews and pick a flavor you like. Some lifters swear by some brands, others can be brand agnostic. Some powders have slightly different macros but by then it's personal preference. I've been using protein below as I enjoy the flavor

http://www.amazon.com/BSN-SYNTHA-6-Protein-Powder-Chocolate/dp/B002DYJ1EC/ref=sr_1_4_a_it?ie=UTF8&qid=1465262996&sr=8-4&keywords=protein

http://www.amazon.com/gp/product/B00E7IODXQ/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1
In fact I have to buy more anyway. I usually also get the creatine, and glutamine, but not sure what you need. Hope it helps

Your best bet is buying this and adding it to a smoothie or something. The other ingredients that you choose can mask the flavor. Also I recommend not focusing as much on taste. Sometimes you have to discipline your taste buds.

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.

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 honestly don't think you need the preworkout supplement. You're not a body builder. Eat some eggs and greek yogurt in the morning, they'll give you the energy you need and won't weigh you down in the gut during those cardio heavy workouts.

This is the protein powder I used: http://www.amazon.com/Optimum-Nutrition-Standard-Chocolate-Packaging/dp/B000GIQT2O

Cheap in bulk and the industry leader in terms of accuracy. It's what I'd recommend.

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

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.

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

I think your assumption starts from the wrong angle.

I wanted to try meal replacement shakes, since I was eating very poorly and couldn't stay consistent. I reached out to a few friends, one of which had been doing Herbalife for 4 years. He is extremely fit, and has a number of people in his organization who are fit or became fit. I think my brevity in my initial reply has contributed the most to this miscommunication.

Some people are selling Herbalife, and doing it in an evil way in the process. There has been a few scandal in that regard, and those involved usually get expelled from the company pretty quick. Also, Herbalife recently updated their return policy so that victims can get most or all of their money back. None of the people I have met or worked with follow that kind of procedure, and specifically advise against "toxic volume", or the act of selling to people who don't want it.

I am open to new things, and if you have something better to offer, I am willing to listen. There are a number of products in the Herbalife catalog I buy elsewhere; usually for price, but sometimes for taste/texture, and once in a blue moon for nutrition. You'll have trouble beating convenience though, they ship straight to my house ;)

I'm not gonna make my million growing my business, so in that regard I'm not sold. I signed up as a seller to get the discount, and got 3 promotions based on volume I bought for myself (and have since consumed). I have switched away to other products when it was in my best interest (eg. Vega Protein Powder and Quest Protein Bars ), I don't sell for or represent either of those companies.

And if it really was about dollars spent, then I am seriously owed an Oreo Life Coach :/

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.

I hadn't seen that study on combined protein sources being more effective but coincidentally I have been having my post workout whey protein shakes with milk so works out haha.

Have you tried any good citrulline products? I tried BulkSupplement's Citrulline Malate last summer but didn't feel like I noticed a change at all. Annoying how most the big name companies are still using Arginine when the research shows Citrulline being so much better.

Thanks for the reply, I do have a shaker bottle, one I use for my protein powder. Do homemade shakes last very long in the fridge if you pre-make them?

Currently, this is what I am taking:

https://www.amazon.com/BSN-SYNTHA-6-Chocolate-Milkshake-Servings/dp/B002DYJ1EC/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1487020386&sr=1-1&keywords=syntha%2B6%2Bprotein%2Bpowder&th=1

Good amount of protein, and calories, not so much on the cards however.

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 used to do this with the 5 lb tubs, but ON pulled their stuff from Amazons subscription program. Did they reinstate it?

Edit: Yes. Looking at the item on Amazon, it costs $105 (way more than 15% over what you're showing) and there doesn't seem to be any subscription option. How did you do this?

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.

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

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

https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ/ref=sr_1_1_a_it?ie=UTF8&qid=1485387196&sr=8-1&keywords=bulk%2Bsupplements%2Bprotein&th=1

I just ordered the stuff last night so I can't speak from experience about it. Looks like it got good reviews from people though. There are some other brands that have a similar thing for unflavored ones.

https://www.amazon.com/Unflavored-Undenatured-California-Preservative-Instantly/dp/B00GXLFUUA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1485387428&sr=1-3&keywords=promix%2Bprotein&th=1

https://www.amazon.com/L-Citrulline-DL-Malate-BulkSupplements-Workout-Recovery/dp/B00EYDJTRE?th=1 Citrulline malate. I mix it with beta alanine, creatine, some other stuff for "homemade: preworkout.

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Expensive but I liked this one for premade https://www.amazon.com/Scivation-Xtend-Powder-Branched-Serving/dp/B075RGM6W9/ref=pd_bap_rp_68?_encoding=UTF8&psc=1&refRID=2AVHFNKHH68RKT1FPJA3

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!

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

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

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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.

If you must take a PWO I would recommend Legion Pulse, it has clinically effective dosages. The creator (Mike Matthews) has a legit brand.

https://www.amazon.com/Legion-Pulse-Pre-Workout-Supplement/dp/B00QYZ6MLG

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.

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

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

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

This is the one I use, seems to work pretty well


Nutiva Organic, Cold-Processed Hemp Seed Protein from non-GMO, Sustainably Farmed Canadian Hempseed, Hi-Fiber, 3-pound https://www.amazon.com/dp/B0012C2GFM/ref=cm_sw_r_cp_tai_1UQUCbYJC21KE

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

http://www.amazon.com/Nutiva-Organic-Protein-Fiber-Pound/dp/B0012C2GFM/ref=sr_1_1?ie=UTF8&qid=1375919762&sr=8-1&keywords=hemp+protein+powder

I use this to make protein bars, they have seeds, nuts, dried fruit, and agave syrup, I could post the recipe if you're interested. They're delicious, have about half the protein of a mainstream gainz bar, and are totally vegan.

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

I like this stuff... All natural.
http://www.amazon.com/dp/B000GIQT06/ref=rcxsubs_mys2_product_title

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

> 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

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 take these for oral herpes. Haven't had a single sore since I started. It also crushed the first sore that caused me to start these in about 4 days. They're the truth. My story is almost identical to yours, but from the male perspective. I can't recommend these enough.

Quantum Super Lysine, 180 Tabs, 1 Bottle https://www.amazon.com/dp/B001CMZB4U/ref=cm_sw_r_cp_api_TSEhybNAHSD6P

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.

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.

Hi there,

This is a little heavy-duty, but this stuff got me through 6 months post throat operation of not being able to eat solids. I highly recommend it if you're unable to get in the calories and protein you need.

http://www.amazon.com/Garden-Life-Organic-Replacement-Formula/dp/B007S6Y74O/ref=sr_1_2?s=hpc&ie=UTF8&qid=undefined&sr=1-2&keywords=garden+of+life+raw+protein

Thank you!

I'm not a vegan I just try not to eat Dairy as i'm lactose intolerant (so whey doesn't work well for me, which is why I have a vegan protein powder). Also I noticed that whey protein gives me cystic acne as well.

Here's the protein powder I take the comments said it contains lead and arsenic.

http://www.amazon.com/Optimum-Nutrition-Standard-Natural-Chocolate/dp/B000GIQT06

Might want to use this link instead. Save yourself $7

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

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?

Vega is fucking expensive and is just a glorified mix of pea, rice, and hemp proteins. I buy pea (now $17.92) and rice (now $28.95) protein separately and mix them in my shakes. I don't bother with hemp because I get enough omega-3's elsewhere and since I'm on a cut right now it's not as calorie-effective as the other two.

Total cost for 5 lbs total = $46.87. I use 63 g/day, so it works out to last 36 days. That being said, I usually run out of the pea first (smaller container and I do a 33:30 pea:rice mix) so I am often cycling with them. If you can no longer get it at a special price for $25, this alternative is way cheaper than Vega retail and basically the same shit. Neither of these taste particularly good (Vega doesn't taste any better) so that's not really a huge issue. If you can, go for it, it's fine.

EDIT: I should mention that 63 g of powder = 52 g of protein the way I've mixed them (33:30 pea:rice). If you use less than that daily, the cost per day obviously decreases.

Raw Meal protein shakes are not sweet and are super nutritionally dense.

https://www.amazon.com/Garden-Life-Organic-Vanilla-Powder/dp/B007S6Y74O/ref=sr_1_2_a_it?ie=UTF8&qid=1472747817&sr=8-2&keywords=raw%2Bmeal

http://www.amazon.com/Optimum-Nutrition-100%25-Chocolate-powder/dp/B000GIQT06/ref=sr_1_1?ie=UTF8&qid=1375992608&sr=8-1&keywords=optimum+nutrition+natural+whey
it says it's "free of artificial flavors and sweeteners"

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

Hey thanks! I contacted Vega site and they told me that this https://www.amazon.com/Vega-Protein-Powder-Vanilla-Servings/dp/B016D9IGRA/ is also suitable for my needs. Have you tried it?

pulse
I love Pulse. It works without giving you a flush, or itchy heat feeling.

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.

Hi Joe,
I also suffer from herpes/cold sores, (wretched virus!) but found a vast improvement by taking lysine supplements.

I use these tablets and this powder. Note, the powder is often on offer and can be very economical.

I have also been trialling MSM, but haven't noticed it affecting my herpes (or skin for that matter...).
I did try an elimination/paleo diet previously which required a lot of bone broth and coconut based food which both contain a lot of arginine, this brought it out badly, so also consider your wider diet.
Have a google of lysine: Arginine ratio.

I hope this helps.
Let me know if you have any other questions.

https://www.amazon.com/BulkSupplements-Protein-Powder-Isolate-Kilogram/dp/B00E7IODXQ

This may be of interest to you.

Also Bulk Supplements is 120 cal for 27g Protein at 25 to 30 buks per kilo.... very pure stuff... sniff sniff... trust meh
https://www.amazon.com/gp/product/B00E7IODXQ/ref=oh_aui_detailpage_o06_s00?ie=UTF8&psc=1

Legion Pulse is my favorite. It 100% makes a difference

https://www.amazon.com/Legion-Pulse-Pre-Workout-Supplement/dp/B00QYZ6MLG/ref=sr_1_3?crid=2ECDMG1N9DDWT&keywords=legion+pulse+pre-workout&qid=1559151965&s=gateway&sprefix=legion+pulse%2Caps%2C575&sr=8-3

Personally, I like this for after a workout, taste is pretty decent and nothing extra in it. For a meal replacement I usually go with two scoops of this mixed with ~10oz of whole milk. You are using metic and Euros so I'm not sure what part of Europe you are from or where to get it cheaply, but you should be able to find these not too expensively.

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.

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

Good man, my suggestion is if you’re not using preworkout give it a shot.

If you are, try a different brand. I’ve been using “Prime” I believe it’s called and it’s been doing wonders.

Edit: Pulse not prime
https://www.amazon.com/gp/aw/d/B00QYZ6MLG/ref=mp_s_a_1_14_a_it?ie=UTF8&qid=1521594380&sr=8-14&keywords=prime+pre+workout

Pasta and rice are so low in protein that it wouldn't even compare to these sources listed. Nope! I was wrong! Editing these in!


Pea protein is almost identical cost to whey.

Pea protein on Amazon is $20 for 2.2 lbs: https://www.amazon.com/BulkSupplements-Pea-Protein-Powder-Kilogram/dp/B00RPMMFWM/

Whey protein on Amazon is $24 for 2.2 lbs: https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ/


The Pea is a bit cheaper, but the whey has a bit more protein content (27g vs 24g per serving).

So I'd say they're nearly identical in price.

Also not a body builder but I do Garden of Life Meal Replacer every day, but if you're looking for just protein they've got that too.

Entirely raw, organic and sprouted protein from whole grains, beans, and seeds with fiber, probiotics and enzymes like protease, and no sugar. The meal replacer has the same amount of protein and probiotics/enzymes, but also adds complex carbs, more fiber, a tiny bit of fat, a green juice and fruit mix, and a ton of vitamins and minerals. The only downside is that there's a bit of brown rice syrup, but it's not enough to outweigh the enormous benefits.

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

Rice, but there are other options as well.

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

If you buy the 5 lb tub it comes out to $0.65 per 25g of protein

The 10 lb bag comes out to $0.62 per 25g of protein, which is a slightly better deal.

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

There are a couple products/companies that I stand by.

• Thorne Research
  
• Pure Essence Labs LifeEssence Multivitamin - Do not take if you're on anything that interacts with grapefruit. Also very smelly, due to the seaweed. But overall PACKED with all kinds of nutrients.
  
• One of the Garden of Life multivitamins, for whatever your demographic is
  
• Garden of Life Raw Organic Meal - Just avoid chocolate. Vanilla is good. Contains entirely food sourced nutrients, with 20 grams of plant protein per serving.
  
  All of these products are either plant sourced or otherwise contain the more "active" versions of the compounds, ie. Methylcobalamin (B12) over Cyanocobalamin (B12). It's still debated whether this matters for a multivitamin, but theoretically, and also from anecdotal experience, I feel that food sourced and non synthetic compounds perform better.
  
  
  GNC is very middle of the road. Many multivitamins make faulty claims on the contents of the product, but GNC does less of this. I used to work there. They sell Garden of Life, however, and whenever possible I would direct customers to that brand, which makes higher quality products at a very fair price. GNC, however, is taking a very bad direction in their sales tactics and other frantic reforms in a last ditch effort to save their company from the retail bust. I would not be surprised if their products have declined in quality as well, but I quit back in April, so I don't know.