Which supplements do you think are still worth taking?

Money is the root of all hype.

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This may be a good source from creatine references.

There is also a sub-section on “Creatine safety profile” that might have some helpful references.

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He is doing a lot of blood tests and scans so he sees what it fits him as a supplement and/or drug.
Customization is the golden standard but it’s expensive!

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Ericross2, I tried carnosine some time ago and noticed no improvements with endurance or high intensity exercise. Recently I tried beta alanine and found no improvements with it, either. I’ve also tried creatine monohydrate several times with no improvements noticed. I tend to try new supplements for a couple of weeks looking for improvements in non-stop lap swimming for endurance and high speed sprints for intensity exercise. I’m not immune to the potential for placebo effect, but I try to be analytical and skeptical when trying a new supplement. I try to eliminate all products that produce little or no results. I am, however, a highly skeptical person. So, it’s possible the products you noted could be useful for you.

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Thanks for the comment, @Jay I haven’t (yet) used any of these. However, if I recall correctly, there may be a “build up” period before anything really happens for at least carnosine and maybe creatine that may be as long as a month or two (depending on dose, and your physiology). So I might guess that two weeks wasn’t enough to see any changes.

Also in both, do they build muscle mass with basic exercise, or with hard work in the gym? —. It sounds like you are pushing yourself hard in the pool but I’d guess you’d have to be working your muscles pretty hard to see a change in two weeks.

I’be been working myself hard at the gym and am see muscle where I’ve never really had any to speak of (for instance, I can now flex my pecs so you can distinguish them, something I’ve never been able to do even when in my 20s and a seriously lean backpacker. So maybe these supplements aren’t really needed. But since I’m 52, I’d love any (safe) help I can get.

Hopefully someone who is actually knowledgeable will correct me if I’ve misspoken.

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Started a thread here - I think @desertshores had a helpful post, but wanted to get down to actually seeing where people were tailoring their own regime. What is your own regime!

It depends on your kidney function. No studies have been done on creatine and people with chronic kidney disease. My own nephrologist advised me against it.

The flushing caused by beta-alanine ingestion is not an inflammatory reaction so I don’t think it increases inflammation. Also you can avoid the flushing effect by taking it with meals and distributing the dose throughout the day.

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