Supplements needed in this scenario? Worth it?

Hi there! I'm 28, M, 170cm, 70kg, working out 3 times a week, with muscle gaining goal. I am also an active person, since I have a 9to5 office sedentary job, but I do at least 10km a day of outdoor cycling/walk. I have intestinal malabsorption syndrome (I don't know if this is the correct name in english), and I do not eat "bad" sugar or gluten, and eat low dairy products. I do eat lot of legumes, vegetables, fresh fruits, black rice, chicken breast, eggs, parmigiano, oil, salt, and I drink at least 1.5lt of water everyday. I do also eat fish, dried fruits, 100% chocolate, and I have practically 0% fat.

My findings are that sometimes I do not feel the "energy" I would need to have in order to workout. So I've done blood analysis, nutritionist consultation, and the outcome is that I need to take vitamin B+D supplements. That's it. I was thinking about taking also something like proteins, BCAA, creatine, leucine, etc.

Since I do eat a lot of low food, very good quality stuff, but I do not assimilate nutrients 100%, I was thinking to integrate low doses of the supplements I've mentioned. I've talked to the nutritionist and He says that this is good, but I should ask a better person for which I should take. I've asked another nutritionist, which is more tailored to sports, and it told me to take:

- Proteins: 1gr for 1kg of my total weight

- BCAA's (leucine included): 2gr for 1kg of weight

- Creatine: 3gr a day

What do you think about? My perspective, is to do a juxtaposition of light doses, so for example, if I need to take 70gr of protein a day, I would just take 20gr, because I know I would get at least 50gr from the food I eat, even tho I won't assimilate that much. This is to also help anything to not be overstimulated, overloading, from those supplements.

Where do I find the best way to calculate "small" or "low" doses of summplements with a "health" goal perspective? Which are the best supplements quality? (I do buy them from italy, amazon it or other websites. Mainly which brand?)

Hello, sorry I do not know much about your condition. Whey isolate and even better but more expensive is hydrolyzed whey are very easy to digest and assimilate in the body. Hydrolyzed is very good and has the highest absorption of any protein I know of. This may help.

Legumes are good for you but do not count on these being a large part of your daily protein intake. The proteins in legumes takes a much higher rate of consumption to equal the same amount amount of total beneficial aminos to build muscle. They just are not even close as good as chicken, fish and eggs for muscle building but are great for gut health and fiber. Don't stop eating them, just count your prateins from you meat. (Again, eggs are a great source which is easily digested and a complete protein which most beans are not)

As for creatine, go 5-6 grams.
BCAA's may help with your problem too. I just take a whey isolate and hydrolyzed whey supp after training. it contains all of the BCAAs as well as all the other essential and non essential aminos. BCAAs may benefit you are well with the mal-absorption.

Hope this helps.

Thanks so much!
Would be possible to help me find some product on amazon italy, which is where i would look for and buy?
Are there any "All in one" products, you could buy and just get "one pill" for all the nutrients?

I do not know in Italy what products are offered. I buy creatine and amino acids in bulk form and add them to my whey protein shake after training.

I would recommend buying whey isolate, it is very easily digested and will not cause stomach probs for 99% people, highly absorbable and straight hydro whey is really expensive.

This is one of my favs. It has both types of whey, iso and hydro, contains about 5 grams of BCAA per serving so you would not need to buy any extra. It is pretty easy to mix and tastes good. It is also a big well respected company and I know they have it in Europe as my friend in the UK uses it.

Optimum Nutrition 100% Gold Standard Whey Best Protein Isolate

I would do 1 scoop and add 5 grams of creatine to it right after training. Creatine will not mess with the taste. With your malabsorption problem, you could sip a whey drink all day insuring your body has a consistent stream of aminos to build muscle. Ls your malabsorption fat, carb or protein related?

My son was 6'2" (sorry do not know how tall that is in metric) he weighed only 56-57 kilos and could not gain a gram even training hard 4 days a week. He started taking whey in the manner I suggest with creatine and in less than 2 years of working out the same is over 72 kilos and is way stronger. 2 years is a long time but be patient, building muscle takes time and work especially for hard gainers and people with limiting factors like you.



Keep us apprised of your progress. I hope your condition gets better. Ciao!

Adding to what jipped said, I would also look into including some type of multi-vitamin supplement. That might help restore some nutrients you aren't able to acquire from food alone. Whey isolate is a great protein option for better digestion. A lot of the whey protein isolates include BCAAs, so you would only need to purchase the creatine extra. (Some might even include a few grams of creatine per serving)

I think you're on the right track with adding some supplementation to your diet to counteract the malabsorption issues. Maybe look into adding in some probiotics. That might help alleviate some of the intestinal issues and potentially help improve the absorption of certain nutrients.

I would add pepper to stuff . It helps your body absorb stuff

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Originally Posted by jrup1986

I would add pepper to stuff . It helps your body absorb stuff

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Bioperine, good call. can upset stomach but definitely helps in many cases.

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Originally Posted by lillo9546

Hi there! I'm 28, M, 170cm, 70kg, working out 3 times a week, with muscle gaining goal. I am also an active person, since I have a 9to5 office sedentary job, but I do at least 10km a day of outdoor cycling/walk. I have intestinal malabsorption syndrome (I don't know if this is the correct name in english), and I do not eat "bad" sugar or gluten, and eat low dairy products. I do eat lot of legumes, vegetables, fresh fruits, black rice, chicken breast, eggs, parmigiano, oil, salt, and I drink at least 1.5lt of Zumba for beginners | Zumbalicious crew water everyday. I do also eat fish, dried fruits, 100% chocolate, and I have practically 0% fat.

My findings are that sometimes I do not feel the "energy" I would need to have in order to workout. So I've done blood analysis, nutritionist consultation, and the outcome is that I need to take vitamin B+D supplements. That's it. I was thinking about taking also something like proteins, BCAA, creatine, leucine, etc.

Since I do eat a lot of low food, very good quality stuff, but Spotify Analytics | Viberate.com I do not assimilate nutrients 100%, I was thinking to integrate low doses of the supplements I've mentioned. I've talked to the nutritionist and He says that this is good, but I should ask a better person for which I should take. I've asked another nutritionist, which is more tailored to sports, and it told me to take:

- Proteins: 1gr for 1kg of my total weight

- BCAA's (leucine included): 2gr for 1kg of weight

- Creatine: 3gr a day

What do you think about? My perspective, is to do Bunka Knives [Multi-Purpose]
– SharpEdge a juxtaposition of light doses, so for example, if I need to take 70gr of protein a day, I would just take 20gr, because I know I would get at least 50gr from the food I eat, even tho I won't assimilate that much. This is to also help anything to not be overstimulated, overloading, from those supplements.

Where do I find the best way to calculate "small" or "low" doses of summplements with a "health" goal perspective? Which are the best supplements quality? (I do buy them from italy, amazon it or other websites. Mainly which brand?)

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It's great that you're taking a proactive approach to your nutrition and supplementation, especially considering your specific dietary needs due to intestinal malabsorption syndrome. Here are some considerations and recommendations:

Protein: Protein is essential for muscle recovery and growth, especially when you're working out. The recommendation of 1 gram of protein per kilogram of body weight is a good starting point for muscle gain. Since you already have a protein-rich diet, you can calculate how much additional protein you need to meet your daily goal. For example, if you weigh 70 kg and need 70 grams of protein, and you estimate that you're getting 50 grams from food, you can supplement with 20 grams of high-quality protein.

BCAAs (Branched-Chain Amino Acids): BCAAs can support muscle recovery and reduce muscle soreness. A dosage of 2 grams per kilogram of body weight is a reasonable starting point. You can adjust this based on your specific needs and how you respond to supplementation.

Creatine: Creatine is a well-researched supplement that can enhance muscle performance and growth. A daily dose of 3 grams is a typical maintenance dose. You can experiment with this dosage to see how it affects your workouts and energy levels.

Quality Supplements: When choosing supplements, it's crucial to prioritize quality. Look for reputable brands that adhere to good manufacturing practices (GMP) and have third-party testing for purity and potency. Some well-known supplement brands available in Italy include Optimum Nutrition, MyProtein, and Bulk Powders. You can also consult with your nutritionist for specific brand recommendations.

Consultation: Since you have a unique dietary situation, it's advisable to consult with a healthcare professional, such as a sports nutritionist or dietitian, who has experience working with individuals with malabsorption issues. They can provide personalized guidance on supplement dosages, brands, and potential interactions with your condition.

Gradual Approach:* Starting with lower doses and gradually increasing them is a wise approach. This allows you to assess how your body responds and avoid overloading your system.

Monitoring: Regularly monitor your progress, energy levels, and how your body responds to the supplements. Adjust dosages as needed based on your goals and how you feel.

Timing: Pay attention to when you take your supplements. For example, many people prefer to take creatine after a workout for better absorption.

Lastly, remember that supplements should complement a balanced diet rather than replace it. Continue to prioritize whole, nutrient-dense foods in your diet, as they provide essential vitamins, minerals, and fiber. A healthcare professional can provide you with the most tailored advice based on your specific health needs and fitness goals.

Quote:

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Originally Posted by lillo9546

Thanks so much!
Would be possible to help me find some product on amazon italy, which is where i would look for and buy?
Are there any "All in one" products, you could buy and just get "one pill" for all the nutrients?

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aumeto testosterone and vegatot nitric oxide booster are both quite good.