Back to Forum
Results 1 to 12 of 12
  1. Zwill is offline
    This user has no status.
     
    Advanced TTD Member 146 294
    Zwill's Avatar
    Zwill is offline
    This user has no status.
     
    Advanced TTD Member 294 146
    #1

    Supplements to stay healthy and improve your game

    Hello Everyone!
    I'm just wondering what kind of supplements you are taking to: first and foremost to stay healthy, avoid injuries and perform better. These are all important to keep playing at a high level for many years and since table tennis can and should be played even at a quite senior age it matters how many injuries you can avoid and what body condition you have when you reach older age.

    Of course the most important is a healthy diet and that is not replaced by supplements, but not every stuff is practical or even possible to intake via food.
    Also since not every kind of supplement is equal and they have several forms it's also interesting which one works or doesn't.

    My most standard one is magnesium which I take in excess I think, since who wants muscle cramps, right? It's also also good for relaxing the muscles and they say against stress as well, and since matches can be stressful it's a must for me. I personally like the magnesium-taurate form since it has the added benefit of taurin too. I am avoiding magnesium-oxide which is the most commonly used but that can be counter productive since it is a laxative.
    I mostly feel the muscular benefits of it but for sure it's important for many hormone production too.

    I take collagen since I am a vegetarian and only eat fish but rarely. So to have some protein intake I drink collagen mix every day. I don't particularly want to take "normal" protein like whey since I don't wanna get buff. Collagen helps maintain the muscles, joints and skin. Fish collagen is mostly Type 1 and some Type 3 collagen, I have never tried plant based so I don't know how well those work. If someone is not vegetarian there are beef, chicken and pork based ones too. Some have a combination of several collagen inside. Besides skin and muscles it's useful for other tissues and maintaining bone strength too. Should help in avoiding injuries and recovery too in case the unfortunate event happens.

    I take some fish oil for Q10 and Omega 3 fats. I buy it in bottle and it's salmon oil. I prefer it in bottle to capsules since I took capsules in the beginning but the oil in those leave a bad taste if you burp, so I am not convinced about the fish oil quality in capsules. The bottled salmon oil I buy has a very pleasant taste. Fish oil is good for the brain and the heart, and should help the cardiovascular system.

    Last but not least there's creatine which I like since it keeps my muscles hydrated and non-hydrated muscles perform worse. I just have the standard creatine- monohydrate and I am not sure if the fancier more expensive ones actually have additional benefit. There's so many contradictory things about the forms but I suppose most do what is written on the tin. This I guess is the only performance "enchancer" I use, the rest is more for being healthy.


    Maybe if you have something that you want tried but had negative effect or no effect you can list it too. There's a lot of snake oil on the market of course. I don't particularly have much care for fat burners since they seem like a scam. Magnesium oxide I would also list as a scam as most companies use it and advertise high content in their products while the absorbed amount is very low.

    I'm interested in hearing your experience or thoughts.

  2. Way Zooted is offline
    says https://sunrisetabletennis.com
     
    TTD Member 22 39
    Way Zooted's Avatar
    Way Zooted is offline
    says https://sunrisetabletennis.com
     
    TTD Member 39 22

    User Info Menu


    Oct 2016
    United States
    39
    22
    76
    Read 0 Reviews
    #2
    Hemp seed or the easier to consume hemp seed protein powder. It is the real #1 superfood on the planet... Omega 3's, protein (specifically Edestin), fiber and vitamins & minerals.

  3. Tony's Table Tennis is offline
    This user has no status.
     
    Master TTD Member 2,624 3,896
    T
    Tony's Table Tennis is offline
    This user has no status.
     
    Master TTD Member 3,896 2,624

    User Info Menu


    Sep 2013
    South Africa
    3,896
    2,624
    8938
    Read 3 Reviews
    #3

    Mostly from a balance diet, and plenty of veg and fruits.
    Stay away from junk, sugar, heavy fats.

    For special cases, you would want medical suggestions on additional supplements to take.

    I think for injury prevention, warming up/cooling down is lacking in the amateur space, but treasured by the pro space.
    There are also many new cooling down toys one can use, to help with muscle relaxation.

    The Following 4 Users Like Tony's Table Tennis's Post:

    dajdosta, KM1976 and 2 others

    TTT

  4. dajdosta is offline
    This user has no status.
     
    Advanced TTD Member 112 221
    D
    dajdosta is offline
    This user has no status.
     
    Advanced TTD Member 221 112

    User Info Menu


    Jun 2019
    Croatia
    221
    112
    100
    Read 0 Reviews
    #4
    Healthy balanced diet should be enough for most people.
    From the studies I've read most supplements, multivitamins etc. are non-beneficial or even harmful.
    Also there is advantage of eating normal food for foodies like me and that is enjoying the process of intake.

    The Following 2 Users Like dajdosta's Post:

    Tony's Table Tennis


  5. OldUser is offline
    This user has no status.
     
    Established TTD Member 38 141
    O
    OldUser is offline
    This user has no status.
     
    Established TTD Member 141 38

    User Info Menu


    Mar 2022
    Europe
    141
    38
    0
    Read 0 Reviews
    #5
    As dajdosta and Tony's TT said, balance diet in my case too... well I'm "mostly" vegan (eating honey is not considered vegan) so I have to take 2x1000µUI per week of B12 vitamin ampules. It's mandatory or I could face serious issues
    https://www.nhs.uk/conditions/vitami...iency-anaemia/

    But I'm also into guarana, spirulina and maca, as I thought it was helping me getting more "lively", aware and focused on my cardio HIIT muscles reinforcement days. More energy too, kind of natural booster. I buy those as organic powders only, 5gr on light training days, 10gr on heavier raining days:
    - 2 vol guarana
    - 1 vol maca
    - 2 vol spirulina

    I've also my home made anti-inflammatory mix that helps to deal with my Osgood Schlatter condition, 3gr/day in water:
    - 9 vol turmeric
    - 5 vol ginger
    - 1 vol cayenne pepper

    No bread, pasta, rice, potatoes and all those heavy carbs foods, no refined sugar of course, only a light shot of honey when I feel too much exhausted after a training session to avoid an episode of hypoglycemia (I've already felt that twice or so, it's brutal and you're out for the rest of the day).

    I mostly eat raw veggies and fruits in salads, nuts, almonds, walnuts to get anough proteins and good fats (walnuts bring the omega 3), with olive and canola (omega 3 here too) oil. The only food I cook are legumes like lentils, quinoa, chickpeas, peas in general, and of course tofu as I buy it ready made.

    To avoid cramps I only put 5gr of baking soda in a 1 liter lemon juice and water bottle for the morning, either at home or at work. It works really well and cost nothing.

  6. DukeGaGa is offline
    This user has no status.
     
    Advanced TTD Member 243 487
    DukeGaGa's Avatar
    DukeGaGa is offline
    This user has no status.
     
    Advanced TTD Member 487 243
    #6
    I recently started Hello Fresh meal plans, and I plan on keeping it. Loads of recipes that are easy to make and tastes good, also less wasted food products because everything is portioned just right for the meals.

    I also take Glucosamine HCI to help with my knees, and Ashwagandha for Endurance tablets, which I just started taking to help with my endurance training.
    Last edited by DukeGaGa; 05-19-2022 at 03:05 PM.

  7. deus is offline
    This user has no status.
     
    TTD Member 0 14
    D
    deus is offline
    This user has no status.
     
    TTD Member 14 0
    #7
    Sports performance:
    - essential amino acids
    - beta-alanine
    - palatinose


  8. igorponger is offline
    This user has no status.
     
    Senior TTD Member 205 694
    igorponger's Avatar
    igorponger is offline
    This user has no status.
     
    Senior TTD Member 694 205

    User Info Menu


    Jan 2012
    Former Soviet Union
    694
    205
    910
    Read 0 Reviews
    #8

    Safety first, you must know/

  9. Way Zooted is offline
    says https://sunrisetabletennis.com
     
    TTD Member 22 39
    Way Zooted's Avatar
    Way Zooted is offline
    says https://sunrisetabletennis.com
     
    TTD Member 39 22

    User Info Menu


    Oct 2016
    United States
    39
    22
    76
    Read 0 Reviews
    #9
    Just came across this in another topic but clearly this is the magic supplement.


    The Following 2 Users Like Way Zooted's Post:

    mihalichtheone and OldUser


  10. OldUser is offline
    This user has no status.
     
    Established TTD Member 38 141
    O
    OldUser is offline
    This user has no status.
     
    Established TTD Member 141 38

    User Info Menu


    Mar 2022
    Europe
    141
    38
    0
    Read 0 Reviews
    #10
    I'm quite sure that JOW gave up balanced diet and physical training after winning his second WTTC in 1997, he was clearly overweight and near obese at the end of his career in the Bundesliga.

    Alexis Lebrun is following the same path but ... winning big, he recently said on a french TT youtube Vlog that his "6 pack secret" was a serious business and hard work
    - Kebabs at lunch
    - Mac Do's for dinner
    - and chocolate at 4 PM tea time !

    This youngster already has the Waldner's sense of humor 🤣
    https://youtu.be/L_o5FVGcFmY?t=132

    His young brother Felix is more keen on serious training and stretching though
    Last edited by OldUser; 05-19-2022 at 11:02 PM.

  11. OldUser is offline
    This user has no status.
     
    Established TTD Member 38 141
    O
    OldUser is offline
    This user has no status.
     
    Established TTD Member 141 38

    User Info Menu


    Mar 2022
    Europe
    141
    38
    0
    Read 0 Reviews
    #11
    Bad toothache since yesterday's night, I've added lemon juice to my anti-inflammatory spiced mixture and it does the job well with coffee, it's just that I've raised the level to 9gr mix/1L water bottle, it will be 2 bottle today. I've also added clove powder in tea bags at the menu as a band-aid on the gum, it works fine of course. Since paracetamol or ibuprofen cost almost nothing here in Europe I could go buy some at the pharmacy/drugstore near me but I want to avoid as much as possible these kind of chemical substances. Wait and see tomorrow.

    This bloody pandemic has postponed the tooth removal that was scheduled since last year for January 2022, hope I'll get a new appointment soon. It's a "sideway" tooth that is causing problem since years now 🙄

  12. Tony's Table Tennis is offline
    This user has no status.
     
    Master TTD Member 2,624 3,896
    T
    Tony's Table Tennis is offline
    This user has no status.
     
    Master TTD Member 3,896 2,624

    User Info Menu


    Sep 2013
    South Africa
    3,896
    2,624
    8938
    Read 3 Reviews
    #12
    Quote Originally Posted by OldUser
    I'm quite sure that JOW gave up balanced diet and physical training after winning his second WTTC in 1997, he was clearly overweight and near obese at the end of his career in the Bundesliga.

    Alexis Lebrun is following the same path but ... winning big, he recently said on a french TT youtube Vlog that his "6 pack secret" was a serious business and hard work
    - Kebabs at lunch
    - Mac Do's for dinner
    - and chocolate at 4 PM tea time !

    This youngster already has the Waldner's sense of humor 🤣
    https://youtu.be/L_o5FVGcFmY?t=132

    His young brother Felix is more keen on serious training and stretching though

    I offered a top 5 WR U18 junior some chocolate.
    He said he is not allowed to eat chocolate, as he had a match coming up

    During dinner, he had chocolate milkshake

    I find it boys take performance more serious than girls (or atleast the ones I'm surrounded with).
    The boys eat proper stuff, while the girls eat a lot of junk - and this is including before a match at the world junior championship.... she just cutely said, i'm hungry.....

    Last edited by Tony's Table Tennis; 05-20-2022 at 06:05 PM.
    TTT

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Create a new Topic:
Title is required.