Hi,

i was just reading http://www.muscleoverload.com/nutrition/sprog.shtml and well to me it seems like he takes one hell of a lot i.e. 900mg of Alpha Lipoic Acid when the RDA is 50-100, i just wondered :)

While im writing this i thought id also ask, what supplements do you guys use, creatine, whey, casein, glutamine etc,

im using, whey, casein, creatine, mrps

ordered some zma (to try)

and was looking at numerous other supplements such as glutamine

mark

As far as the RDA for ALA goes, remember that the RDA for protein for a male age 19-24 is 58 grams. This, of course, is ridiculous for anyone involved in a heavy weight training regimen.

Take RDA's with a heavy dose of salt.

As for the supplements I use, I take 5g of glutamine twice a day (pre and post my weight training sessions). I also take AST Pro 32x multivitamin twice a day (after my first meal and approx. 11 hours later). I also supplement my protein intake with optimum nutrition's whey protein; a pre and post lifting shake, and a scoop with my nightly cottage cheese.

I used to take ZMA, but once I got used to my daily routine, I no longer needed it. I noticed I could wake up earlier and feel more refreshed upon awakening. This, of course, is not an issue if you get enough sleep regularly (which I now do).

I do use creatine when I am bulking, but since I am currently cutting, it is not a part of my supplementaion at the moment. I have nothing but good things to say about it, and although I personally have not had as much success with it as I've noticed others have (d!abolic, for example), I have had noticeable gains in strength and size while using the supplement.