6 Supplements for the Washed-Up Meathead
I use very few supplements. I think most are a complete waste of money. I have responded well to the list of supplements below and as I have aged, many of these have become daily drivers for my health.
I did not include BCAAs (branched chain amino acids) because I don’t feel they offer any benefit that I can’t get through foods rich in protein. I also did not include multivitamins because I enjoy a variety of foods. The only time I will include a multivitamin is when I am dieting.
Below is my list of beneficial supplements for the washed up meathead.
Fish Oil
There’s a myriad of benefits from fish oil. The most important, at least to me are the properties of reducing inflammation, especially with arthritis and sore muscles. Even though we need inflammation to induce muscle protein synthesis (or a growth response) I need to be able to climb a flight of stairs and function in a physical job every day.
Take it either with every meal, or at night to give recovery extra octane.
Creatine
Creatine monohydrate is not only for muscle growth but ALSO for neurological benefits. It has over twenty years of research that proves it amazing properties to it. The gains are not steroid-like, but enough to be noticeable for growth. The benefits of creatine are now focusing on middle aged folks with neurological issues as well as other disorders.
I am studying for a major certification right now and I need to have all of my of small brain cells working in an optimal state. Creatine helps with brain function. Who at our age (50 and above) couldn’t benefit from some assistance in remembering important information.
In my world, “I don’t remember that” just doesn’t fly, especially with my wife.
I also deal with epilepsy. Creatine has been shown to reduce the frequency of clinic seizures. Data has shown that it may act as a potential drug for those with convulsions.
Magnesium
This mineral is used for energy, protein metabolism and synthesis, and helps to regulate insulin and the production of insulin. Athletes and 80%+ the general American population are deficient in magnesium. Worse, athletes deplete more magnesium through sweating. As you age, your test levels drop. According to a study done in 2010 on the effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. The results showed that supplementation with magnesium increases free and total testosterone values in sedentary and in athletes. The increases are higher in those who exercise than in sedentary individuals.
Protein powder
Whey protein, pea protein, beef protein, rice protein, soy, and eggs. There’s a type for everyone nowadays. In my early days of training, over 35 years ago, we had desiccated beef liver tablets and egg protein. The taste was disgusting. It was one of those necessary evils that you just choked down as a bodybuilder because it wasn’t really convenient to eat twenty egg whites or 2 pounds of steak everyday. Not to mention it wasn’t cheap. Protein powder is far cheaper by the serving.
Protein preserves muscle mass. As you get older, muscle loss occurs. Add a copious amount of resistance training, keep your protein intake high, and you’ll be giving the aging process a high and mighty middle finger.
Ginger and ginger tea
A ”super food”, ginger has been used for inflammation reduction, motion sickness and in my case, acid reflux. Acid reflux happens to almost everyone in my family once we reach 45+ years old. I didn’t want to go with another medication like my family did.
Instead I reached out for a homeopathic remedy in the form of ginger and ginger tea. Twice a day, this tea, along with a teaspoon of locally grown honey really does some amazing things. Take a look at this very interesting study for the food supplement that’s been used for hundreds of years. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
TRT (testosterone replacement therapy)
Bottom line, yes it’s a steroid, but yes it works. After age 30, testosterone levels decrease. This can lead to depression, lack of strength, erectile dysfunction, fat gain, lower cognitive skills, etc.
TRT is like a miracle drug. It has benefits and side effects. Consult with your doctor. The reason I say it’s cheap is because insurance companies are now seeing the benefit for TRT.
