Supplements & Training In Thailand?


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Joshua1990
What are some of the best supplements to take out to Thailand for a long 3 month stay?

Phillsav
Glutamine, BCAA's, HMB are all good for recovery, needed when your training twice a day

If your buying creatine then remember to be aware of your hydration levels, especially because Thai land is so hot! Also can cause some weight gain

Protein!

Rambutan
All supplements are not proven to work, in fact most are proven not to work and hyped by the magazines who own the supplement companies.

save your money and eat real food

Phillsav
Yes it's true supplements like ZMA, Tribulus T, acai berries etc etc etc are hyped to the max by companies and make outrageous claims about their powerful effects on the body.

However all of the named supplements in my last post have masses of research cited in peer reviewed journals showing they are effective. That said, they are neither steroids nor miracle workers #hardworkisstillrequired lol

Rambutan
are you sure HMB is proven to work?

i have a bunch of studies here saying it doesn't but also some that say it does

www.ergogenics.org/archief-hmb.html ( in Dutch)

the site exists in english also, I think it is called ergolog or something like that, a collection of all research on supplements

johnny
i do not believe in pills.
Thailand has lots of good food and tons of fruits.
we do not need chemicals.
real food forever
just my 2 cents
;-)

Joshua1990
Yes yes yes I have heard all this crap before. I get it! Supplements should never replace a good diet. My diet will be in check but before I leave for Thailand I was going to take a trip to the supplement store anyway and wondering what useful stuff to buy.

Blake
Fuck. Just go buy some steroids haha

I found banner aminos worked well for me. And also those stress tabs that contain vit b, iron, vit c

ramson
Bring some whey protein and a good absorbable magnesium.

Both you can buy here, but it`s more expensive :-)

MC2
I used to be a big supplement guy, as you all probably already know...........

I think taking Wheatgrass Tablets (the fresh shots are better but inconvenient) are sufficient enough to supplement the extra needs of an athlete..... I also think that cutting down on eating meat, and instead replacing it with a healthy (no preservatives) Amino Acid supplement is the way to go (unless you can go the tofu and bean sprouts route).

I also think that people don't eat enough fruit, people should eat the equivalent of about 8 apples a day, in a wide range of different fruits - there is no substituting those phytonutrients (how ever you spell it)

Supplements are more of a placebo type thing I think, like in the sense that you just feel mentally better thinking that you are taking stuff that will make you go better.

Vlad
Being in Thailand is the best Supplement

BigBouddha
Bring a proteinbrand you like.
EAA
Magnesium
Vitamin C

BigBouddha
Probiotic
Multivitamin&minerals

funnyman
Hi id thought id ask question here rather than create a new thread as they are kinda related..what sorta food/thai dishes would you recommend for a perfect pwo meal after training sessions in Thai land? One for morning and one for afternoon..Khao Man Gai and a banana I'm thinking .but cant eat that for 3 months lol any other local Thai dishes that you would recommend, that I could order from a small local resturant? Im assuming morning pwo meal should consistent of big plate of starchy carbs And protein along with some greens to fuel for the afternoon session anything else to eat?.. nutrition confusing so many different opinions..should I have some fat in there too? Or does that slow down metabolislm? Also as I'm writing this thinking about greens, I normally have broccoli or spinach leaves would they have this at a local stall/small resturant if not Thai equiv to that would be avaliable to order? Thanks..i dont plan to take any supps whilst I'm in Thai land want to get all my nutrients from food

Rambutan
Laab moo/kai
Nam tok moo
green or red curry with coconut milk
noodle soup

Rambutan
BigBouddha, why would you bring vit C if you have so much fruit available??

BigBouddha
Rambutan: I use it as recovery after training, one 500 mg tablet.

Vlad
Hyper dosage of vit c has a proven effect

Rambutan
i used it to get over my mono, had bad mono few days before leaving to Thailand to train, couldn't even get out of my bed.
in the airport I bought a box of vitamin c and took it while in the plane, like every 30 min or so.
I arrived in Thailand after a 14h or so flight and went straight to training
didn't suffer from my mono anymore at all
i took around 20grams of vitamin C a day :-)

Vlad
what is a Mono Rambutan ?

Hobz
Never been a big fan of supplements but have recently started taking Berroca and that stuff is the shit for prolonger mental energy.

Also started taking BCAA's during training and it helps a lot with endurance.

Hawkman
i think out of the supps only whey isolate and creatine monohydrate have ever been clinically proven in doble blind peer reviewed research.

saying that , caffeine is a fairly powerful preworkout but again it is a stimulant and can lead to vaso constriction

funnyman
cheers Rambutan!

Blake
I don't know. the jack3d old formula worked like mad. before they banned DMAA that stuff was the shit for working out on !

mcjoshwa
Just to say berocca apparently has aspartame in it, if that bothers you.
I take BCAA's. Cod liver oil, Magnesium, zinc and calcium.
I have some vitamin b and pharmatron which is high in vitamin b, amino and also contains ginseng.

Phillsav
jack3d was incredibLe. Three scoops and you will have the most energetic workout! (Then not sleep a wink after)

Blake
yeah that was the downside. fucks your sleep up. I was a bit of a chemical cocktail as id take sleep ezy herbal tablets also. I believe jack3d got me through my first year of uni as I had some really early starts with some highly complex lectures on human body systems.

MC2
fuck drugs, including coffee. shit is for the weak bitches. just my thoughts, dont cry over them faggots.

Phillsav
Coffee is for weak bitches. It is also 98% water. Therefore water is for weak bitches? Damn I been getting this all wrong.

MC2
Shut your mouth!

Hawkman
also there is a pre workout drink by ON which is bcaa's and caffeine that was fucking rocket fuel

Blake
might look for that.
my mate who is a researcher at uni made a pill / capsule that was 100mg caffeine, 200mg theanine - an amino that works synergistically with caffeine. so instead of the caffeine jitters and anxiety you get a nice calm focus. worked really well for both study and training

Rambutan
why would he make that type of capsule, might just drink green tea, or black, or white depending on the levels of caffeine compared to theanine you want...

MC2
Teanine is meant to be the precursor to GABA, I don't think it's a matter of how much GABA you have but rather your bodies ability to utilise it. I'm trying to say that I think theanine is a crock.

Blake
it worked for me man. definitely.

funnyman
muaythaianalyst.com/2015/04/to... ...pplements-muay-thai/ thoughts? never heard of half of these supplements

TOP 5 SUPPLEMENTS FOR MUAY THAI
As Muay Thai athletes, we put tremendous demands on our body throughout training and in the ring. Supplements can play an essential role in your progress by allowing you to train harder and longer and recover faster. They can confer a number of benefits ranging from enhanced endurance, more explosive power, quicker decision making ability and sounder sleep.

These supplement recommendations will differ significantly from bodybuilding mainstays. Muay Thai has very different athletic and metabolic demands. Sport specific supplementation should be focused on improving performance, not just appearance.

1. Cordyceps Mushroom – Supplement for Aerobic Endurance
Endurance is one of the most important athletic qualities of a Muay Thai fighter. A good aerobic base helps with all the road work, pad work and clinching during training. It also helps you recover quicker from damage in the course of a fight.

One of the best supplements for increasing energy, enhancing endurance and reducing fatigue is the cordyceps mushroom. Cordyceps sinensis is a parasitic fungus that grows on caterpillar larvae harvested from the high mountainous regions of China, Tibet and Nepal. It has been used for thousands of years in traditional Chinese and Tibetan medicine to treat ailments of the lungs and kidney as well as fatigue and cancer. Cordycepes first came to prominence in the sports world in 1993 when several Chinese female athletes broke 1500 m, 3000 m, and 10k running records during the world track and field championships.

Cordyceps Sinensis
Photo Credit: Wikipedia

Personally, I’ve been taking Cordycepes for several years. Within the first couple weeks, I felt a definite increase in stamina. Light cardio like easy running, shadow boxing, jumping rope, etc… began to fell almost effortless. I find cordyceps helps me breathe deeper during aerobic activity. This results in a lower heart rate and reduced perceived effort. Over time, it has also helped me recover faster from more intense glycolytic activity like hard pad work.

Research Overview
A 2004 study in the journal Medicine and Science in Sports and Exercise found that cordyceps improved athletes’ oxygen utilization by as much as 50 percent. A 1999 study from the American Journal of Clinical Nutrition found that elderly people taking a daily 3g does cordyceps experienced a nine percent increase in aerobic capacity. A study in the Chinese Journal of Integrative Medicine found that cordyceps significantly improves Vo2 Max, oxygen uptake, aerobic capacity, and resistance to fatigue.

Product Recommendation: Shroomtech Sport
Shroomtech Sport from Onnit contains organic cordyceps sinensis as well as a number of other complimentary adaptogens like Rhodiola, Green Tea Extract, Astragalus, Ashwagandha, Chromium and B-12. These are energy enhancing compounds in their own right and provide synergistic effects when combined with cordyceps.

2. Beta Alanine – Supplement for Muscular Endurance and Explosiveness
Most of us had days in the gym where our mind wants to push harder but the body simply won’t obey. You want to finish those 20 kicks at the end of a round but simply can’t lift your leg. Or, you have difficulty keeping your hands up because your shoulders are burning from smashing pads. Strenuous anaerobic activity can causes a build up of hydrogen ions which make your muscles acidic and cause them to burn. This can make difficult to press on and maintain good form and composure.

Although we can increase our body’s muscular endurance through training, we can also facilitate the process with smart supplementation. Beta-alanine is an amino acid found naturally in foods such as chicken, beef, pork and fish. It has been shown to enhance muscular endurance, explosive strength and improve moderate to high intensity cardiovascular exercise. Beta-alanine is a pre-cursor for carnosine, a molecule which acts as an acid buffer in the body. Supplementing with beta-alanine helps increases your muscle’s carnosine stores which help the body buffer exercise induced acidosis and maintain an optimal pH level.

Beta Alanine
Photo Credit: wikimedia.org

I find taking beta alanine 20-30 mins before muay Thai training sessions gives me a couple extra gears. I’m able hit harder and more often. Within 10 minutes of taking it, I get a nice tingly feeling which helps wake up me up for the coming rigors. This is a harmless side effect (called paresthesia) which feels similar to applying Thai linament oil. I’ve also found that beta alanine increases vasodilation, increasing blood flow and causing my veins to pop even before training.

Research Overview
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Beta-alanine is a highly researched supplement. A 2012 study in the International Journal of Sports Medicine and Exercise Metabolism found beta alanine to increase punching power and frequency in study of amateur boxers. A 2014 study found beta-alanine supplementation improved explosive and repeated jump performance in alpine skiers. A 2013 study found beta alanine significantly improved 2000m rowing times and was even more effective when combined with salt. Another 2014 study showed beta alanine improved power output during repeated high-intensity cycling trials in both non-trained and trained individuals.

Product Recommendations: Muscle Pharm Assault, Onnit’s T-Plus
Muscle Pharm Assault is a dedicated pre-workout supplement designed to provide explosive energy and mental focus. It contains 2000mg of beta alanine, B vitamins, a number of amino acids, creatine, minerals, beetroot extract to increase blood flow, cinnamon extract to balance blood sugar, and choline to increase focus, etc…

T Plus from Onnit is designed to help increase strength and power and improve athletic performance. A 2014 clinical study at Florida State University revealed that the athletes taking T+ improved overall max weight lifted 36% faster than placebo group over 4 weeks. T+ also contains Longjack, Luteolin and BCAAs. Longjack helps restore optimum testosterone levels. Luteolin has anti-oxidant, anti-inflammatory and anti-estrogenic effects.

3. Tumeric – Supplement to Reduce Inflammation, Speed Recovery
While Muay Thai training is a great workout, it can often leave you with achy joints and sore muscles, especially as you age. If you don’t keep chronic inflammation in check, it will lead to sub-optimal performance in the short term and injury and muscle wasting down the line.

Turmeric is a root native to India and a central ingredient in curries. It has been used for thousands of years in Ayurvedic and Chinese medicine to treat digestive, heart, skin and liver problems, aches, pains, wounds, and sprains. Curcumin, the active polyphenol found in Tumeric, has been shown to exhibit strong anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anticancer activities. It has the potential to be used against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease, and other chronic illnesses. A review of research studies showed curcumin to be even more effective than pharmaceuticals in the treatment of certain cancers. For athletes, curcumin has been shown to decrease exercise-induced inflammation, muscle soreness and increased the rate of muscle repair.

Tumeric
Photo Credit: wikimedia.org

Curcumin modulates in the body’s inflammatory response in several ways. Cyclooxygenase (COX) are enzymes responsible for formation of prostanoids, molecules involved in the inflammatory response. COX-1 is present in most cells and tissues, but COX-2, primarily present at sites of inflammation. NSAIDs like Ibuprofen inhibit both COX-1 and COX-2, leading to unwanted side effects like ulcers, prolonged bleedng time, kidney problems. However, curcumin inhibits only COX-2 while not affecting COX-1, keeping inflammation in check without side effects.

Cytokines are small groups of proteins important in cell interaction and communication. Pro-inflammatory cytokines tend to make a disease worse by producing fever, inflammation, tissue destruction and even death. Reducing their activity can significantly improve a patient’s condition. Curcumin acts by down regulating the expression of inflammatory cytokines (TNF, IL-1, IL-2, IL-6, IL-8, IL-12) which helps the body with many inflammatory conditions.

Research Overview:
A 2014 study found curcumin increases the blood’s antioxidant capacity, thus reducing exercise-induced oxidative stress and ultimately inflammation. Another 2014 study showed curcumin reduces perception of fatigue and can prevent DOMS (delayed onset muscle soreness). A 1999 mouse study found curcumin significantly stimulates the repair of muscle tissue. Subjects treated with curcumin showed levels muscle regeneration after 4 days normally seen 2+ weeks without supplementation.

A 2002 study demonstrated that curcumin substantially suppresses systemic inflammation markers MMP-3 by 48% to 99%, and MMP-13 by 45% to 97%. A 1980 study of arthritis patients found curcumin was significantly better than corticosteriods in relieving morning stiffness and joint swelling, and improving walking time. A 2008 study found curcumin better reduced levels of inflammatory cytokines and markers of oxidative stress in diabetes 2 patients in comparison to statin drugs.

Product Recommendation: Thorne Research’s Meriva-SR
Curcumin is fat-soluble and experiences poor absorption when not consumed with fat. Thorne Research’s Meriva-SR uses a patented form of curcumin named Meriva which binds curcumin to a naturally occurring lipid, phosphatidylcholine. A 2011 study showed bioavailability is 29x highe

Hawkman
m150 as well

tbh I tried turmeric last year, helped out my liver

Blake
the Theanine I mentioned is a nootropic.

yeah m150. I live on that shit when in Thailand hahaha

Rambutan
During a night out in Thailand , at lets say 3-4 in the morning I used to drink a few m150ies to keep on going.
i once had an old man try it and the next morning he was still hyper coming to my place to wake me up and go drinking again lol

Vlad
that m150 storm is a helluva drug !!!

MC2
I use Ritalin once in a bluemoon (like twice a year), and I notice that if I don't drink coffee with it I don't really feel shit, I'll need a good 5 cups of coffee throughout the course of the night, then the buzz is crazy hard almost like MDMA.

S
m150 aint as strong as bull, that shits still nice and syrupy though

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