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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.
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.
