Q: Vince, what is your personal supplement intake & regimen?

 

Sports supplement review

Here is a recent question that came to me over at my blog at the MF Trainer site (http://www.muscleandfitnesstrainer.com/home/trainers/vince-andrich/questions).  Since I get this question quite a bit, I thought readers of vandrich.com would appreciate it if I actually answered it here as well.

 

Q: Vince, what is your personal supplement intake & regiment?

A: My personal supplement regimen has two areas; 1) my standard issue list for muscle maintenance, focus and general health and 2) things I may be taking to evaluate, or for specific periods of time–like a fat  a burning compound.

 

My Standard List

 

  • My goal is to get 250+grams of highly quality protein per day, and to do so, I rely on protein powders and in particular Meal Replacement Powders (MRP’s) to get 50% of that number. Typically the MRP’s I use have a combination of whey and casein, the two principle milk proteins for a fast and slow delivery of amino acids. The MRP’s I use also contain some carbs as I really believe a moderate intake of carbs with protein works better than simply relying on pure protein powders all the time.  I like the brands ISS, Oh Yeah, Phillips Full Strength and CNP for proteins.
  • Caffeine—I take 200-300mgs of straight caffeine anhydrous upon awakening and mid-afternoon for its mental, physical and metabolic stimulatory effects.
  • Green Tea Extract: 125 mg of EGCG per cap to support my metabolism. I take 3 caps twice daily (six caps per day)
  • BCAA’s– I take 2-4 grams with whole food protein meals to increase the BCAA and primarily the Leucine content of each meal. I do not take with my MRP’s since they are already high in BCAA’s. I currently use two products from companies I have done writing for: I use AMS Sugar Free Body Mortar, and also MPR Amino from ISS Research.
  • Grape Seed Extract–-I take 2-caps twice daily of Grape Seed Extract providing a minimum of 95% Polyphenols (each cap =100 mg).
  • Turmeric Curcumin a Powerful Ayurvedic Antioxidant, I take 500mg per dose 2-3 x per day, standardized for 95% Curcuminoids. I personally take curcumin for its ability to improve mental function and as a neuroprotector.
  • Huperzia serrata or Hup -A — I take 50 mcg upon awakening and midday for mental acuity and specifically memory recall
  • Acetyl-L-Carnitine— I take 1 gram twice daily for mental acuity and to increase androgen receptor sensitivity.
  • DMAE (dimethylaminoethanol)– I take 500 mgs twice daily—DMAE has been found to increase choline levels. Choline serves as a precursor of acetylcholine, which is one of the neurotransmitters responsible for memory function.

 

Trial Supps:

 

  • Rhodiola Rosavins: I take 2 caps/twice daily (each capsule contains 340 mg Rhodiola rosea Root Extract standardized to provide a minimum of 3% Rosavins or 10.2 mg). I am experimenting with this herb to see if it gives me a boost mentally, and to improve recovery from long work days or training via increased cell energy replenishment.
  • Pump by MRP (A brand marketed by ISS)  — This is a pre-workout product that I like for it’s creatine and beta-alanine content. I can say it gives you a nice buzz, not too harsh, but I can definitely feel the beta-alanine which gives you a flush feeling when you take it. This item is definitely designed for muscle performance versus getting you high on stims, which I like since for the most part, I prefer straight caffeine for CNS stimulation