supplements

[runninreverend]

ive been taking whey for a while now, and im looking to move up to something maybe a little more powerful, but creatine scares me a little bit. i need something that wont kill my heart, but is better than just whey. any ideas? im a high school junior pr for shot- 37-10.25, disc- 102-5.

[statechamp03]

ive been taking whey for a while now, and im looking to move up to something maybe a little more powerful, but creatine scares me a little bit. i need something that wont kill my heart, but is better than just whey. any ideas? im a high school junior pr for shot- 37-10.25, disc- 102-5.


the real question is are you doing olympic style lifting? Becasue if you are not the nothing will help you besides the meals you eat everyday. The whey you are taking now is doing nothing if you are not doing olympic style weight lifting. If you want more strength then you need to balance your diet more. Eat 4 to 5 times a day. Not giantic meals but something to keep you matebolism up and make sure that there is carb and protein and veggies. No fat. Stay away from the fat. Anything fried run far far far away. make sure that these meals are small. next hydration hyrdration hydration. It may seem like i am a thrower i dont run or anything. It has been proven that the more hydrated you are the better your preformance. Add about 5 feet to your throw. Now if you are olympic weight lifting. Only take whey when yo do workout not on days that you dont. And probaly the best whey is the whey in Yahoo. That is about all the whey you need. No creatine or anything like that. Tests dont see how it helps in people younger than 25. becasue your body at 17 18 years old already has the max creatine molecules that it can handle and if you take more it just goes right through. Yes your body makes a creatine in which provides that extra ummp. So in conclusion no whey besdies the stuff in yahoo and no other supplements. just lots of water. Becasue right now that is the best thing for you until you reach college. By the way drink your yahoo during you excerise it asorbs faster and can give you that extra rep.

[xcworldchamp]

just take any good multivitamin pill

[OneMoreRunner]

kinda depends on what exactly you're going for... ask a doctor or physician or someone

[xcworldchamp]

ok, u win, have the board, I'll take over later

[OneMoreRunner]

i don't know what you're talking about, i'm just posting like normal. I always visit the throws board!

[Sum_Bum]

One time I made a thread in here about javelin to try and take over. It worked.

I won't let you guys do this.

[xcworldchamp]

i don't know what you're talking about, i'm just posting like normal. I always visit the throws board!
me too, this is my favorite board actually

[runninreverend]

alright, soo...... throwing. i really dont think a multi-vitamin pill is going to do quite what im looking to do. i guess no one can give me any real ideas? names, maybe?

[tabortiger]

pretty much all I do is take whey in my milk 3 times a week after I lift. Pretty simple. And just eat good.....thats all I do.............

[denton]

pretty much all I do is take whey in my milk 3 times a week after I lift. Pretty simple. And just eat good.....thats all I do.............
I have some whey powder with added vitamins and minerals, is that what you are using?

[tabortiger]

yeah......the brand is called "On" if you want to look it up......there's a lot of different whey powders, but I just have the powder with whey and a few added vitamins so yeah.

[Coach Rowland]

Well, let's see... You are a Junior, so I take it your at least 16-18 years old. However, I don't know how big you are, your weight training, your Throwing training, nor do I know how long you've been throwing, lifting. Do you do other sports in the off-season? What technique do you use in your throwing?

All that good stuff. The reason I ask this, based on your distances, you sound like you may have just started throwing and you may be a wrestler in the winter???

Supplements are the last thing you throw into an already successful routine to get past the hump. It's not really something you need up front. That even goes for adult athletes.

If you do desire a REAL answer to your questions, then those are the questions that need to be answered first, in DETAIL...

Hope this helps,
Coach Rowland

[murphknights]

Ok well i had a friend of mine post for me before, I'm 6'2" 215 lbs. I've experimented with the spin but my throws from the glide are still far superior concerning shot. I started throwing this past spring and thanks to an enthusiastic coach, I have become very interested in it. By the summer I had practice PRs of around 40 feet, unfortunately the season was over and there was no real forum to showcase it in. I lift 3-4 times a week and am starting a new program heavily based on the olympic lifts and their variants Monday. My school doesn't have an indoor program but my coach is setting up a club to have several enthusiants from the spring team enter in open meets in the area. For the thrower, this means the use of a 16 lb shot. The first of these in at the end of January; I start my conditioning/throws training this week. Although I expect to be highly overmatched by the college competition, I think it will really help me work toward state qualifying distances. Any tips on diet, lifting, plyo, conditioning, and supplementing ext. would be nice.

[Coach Rowland]

Ok well i had a friend of mine post for me before, I'm 6'2" 215 lbs. I've experimented with the spin but my throws from the glide are still far superior concerning shot. I started throwing this past spring and thanks to an enthusiastic coach, I have become very interested in it. By the summer I had practice PRs of around 40 feet, unfortunately the season was over and there was no real forum to showcase it in. I lift 3-4 times a week and am starting a new program heavily based on the olympic lifts and their variants Monday. My school doesn't have an indoor program but my coach is setting up a club to have several enthusiants from the spring team enter in open meets in the area. For the thrower, this means the use of a 16 lb shot. The first of these in at the end of January; I start my conditioning/throws training this week. Although I expect to be highly overmatched by the college competition, I think it will really help me work toward state qualifying distances. Any tips on diet, lifting, plyo, conditioning, and supplementing ext. would be nice.

Ok...You sound like you have good size already. My tips are the following without being too specific... Using the heavier implements are great for practice...but as I found out with my son, when he dropped to the lighter implement, he had to get like another 10 warm-up throws to get his arm-speed back up... with the discus, he was whipping that thing way left of the sector line... (he's a righty)... So, I recommend that in practice you use your last 10 throws with your competition implement...

1. Build a powerlifting program. At 6'2", 215lbs isn't bad, but you could probably put on a SOLID 10-15lbs by May. Use your coach for this and it does, unfortunately, rely on the equipment you have available... If your coach isn't that knowledgable, seek out the football coach...most of them have a pretty good idea on powerlift type training....

2. Now with that being said, you need to make sure that you keep Olympic lifts in that lifting program. I have seen both of the following: Working in the Olympic lift on the apporpriate day, i.e. Clean & Jerks on Back day..Snatches on Leg Day or whatever....OR... Just work in a DAY for Olympic lifts... From what I've witnessed, the exclusive day seems to work better...

3. Always throw!!! Throw at least 4-5 days a week!!! Nothing ever takes the place of PRACTICE!!! The movement needs to become second nature...

4. Try to institute a sprint program. Even working out with the sprinters on their short days is good.

5. Use powerballs with partners for throwing-like movement training... Do reps while using proper form with your partner... or the great thing about the powerballs, you can use them by yourself against a wall or something solid like that... There are hundreds of videos out there that work on Specific Throwing Event workouts with these balls... You may have to see which one works for you based on the technique you decide to use...

That's all I can really think of right now... I hope this helps a little bit... These are all just tips... It's kind of hard to come up with a training program with someone you don't really know a lot about...

[chrismorth]

ive been taking whey for a while now, and im looking to move up to something maybe a little more powerful, but creatine scares me a little bit. i need something that wont kill my heart, but is better than just whey. any ideas? im a high school junior pr for shot- 37-10.25, disc- 102-5.


Talking from a purely nutritional standpoint, your best bet is to ensure that you're getting enough calories in a solid, balanced diet at the right times. What does that mean? Eat a good breakfast to get your day started, a snack during the mid-morning, a solid lunch, and then a snack 30-60 minutes before practice. After you're done with your training for the day, nutrition becomes even more important because your body now needs to recover and remodel itself. In an ideal world you'll consume a sports drink (hopefully one that's got an appropriate mixture of carbs and protein like Accelerade) within 30 minutes of working out, then a full meal 30-120 minutes post-exercise. Contrary to what you may here in the mass media or even on this board, fat is not your enemy, nor are carbohydrates or any other fad diet plan. The body needs a proper mixture of carbs, fats, proteins and minerals to function properly. If you're on a good weight lifting program and trying to build muscle mass (3-4 sets of 8-12 reps), chances are that you're not going to get enough protein in your diet, hence the popularity of whey for many athletes.

As for supplementation, you need to already be operating at a high level to really see the effects of something like creatine. I wouldn't bother with additional supplementation beyond basic protein shakes/bars until you've got a solid 3-4 months of true weight training in (3-5 days a week). This will ensure that you've already gone through a set of 3 mesocycles (3 periods of 4-6 weeks, 1. Strength endurance, 2. Muscle atrophy, 3. Strength/Power development) so your body will be adapted to the strains associated with lifting. After that, of what's on the market right now, creatine has far and away the best track record and, most importantly, the most research behind it. It's been in the public eye for roughly 10 years now and been under the most scrutiny. The only known negative short-term side affects are water retention (leading to cramping in some individuals). As for the long-term, nothing has been found in 10 years of research, but that's not to say that something won't come up. The science behind creatine is sound and there's nothing in the biology of it that would lead to the conclusion that long term use will be ultimately harmful, but it's always best to err on the side of caution and keep that in mind. If used properly, it works, there's no disputing that. That's pretty much the spiel I give any of my athletes who inquire about it. I recommend it, but feel it's important to add the disclaimer that the lack of findings concerning long-term negative side effects is not proof that there aren't any. That being said, I still use it myself.

If you're really interesting in utilizing nutrition to complement your performance (as any intelligent athlete should), your best bet is to go to a certified nutritionist or some other specialist rather than relying on what you may see on the evening news or the local newspaper. Fad diets don't last long for a reason. Just exercise common sense and you'll be fine (lots of fruits and vegetables, low cholesterol/saturated fat, high protein, eat til you're satisfied, not stuffed).

Chris Morth
CPT
Griswold Track and Field

[murphknights]

Thanks Coach and Chris. I've started the program, tomorrow being the last workout of week 1. After the Christmas break, I'll have access to all the training tools I need and plan to alternate lifting and lighter throwing 10-15 throws(mon, wed, fri) with plyo circuits,sprinting, and more extensive throwing (30-40). My football coach has helped me out quite a bit already with form on various excercises (esp. snatch pulls). After a light throwing session i've found my form inconsistant but did land a 32' throw with a 16 lb, something that i will certainly take as a starting point. The first meet is Jan. 27-28. I'll post with my performance, and comment on how the lifts are going. Thanks again for everyone's input.