Supplements for a mid 40's lifter

[Wiess]

Hi Jordan:

My lifts have stalled so I am changing up my training and I am also wondering if I should take supplements.

Background:
- 46 years old
- 180 lbs, not all good weight
- I train at 5:30 AM with just coffee on an empty stomach

I read your recommendation about taking the rehydration solution first thing after waking. I also see a list of supplements you recommend:
Creatine mono 5g/day
Beta alanine- 3g pre and post workout
Betaine Anhydrous- 1g pre and post workout
BCAAs- 10g pre and post workout(Scivation)

Do you recommend any changes due to age or training time?

Thanks

[Jordan Feigenbaum]

Looks really good to me. I'd jus like to see enough caffeine and fluids to make sure you're alert and hydrated that early in the AM.

[Wiess]

Thanks Jordan.
I normally have a cup of yesterday's drip coffee. Would caffeine pills be better? On top of that I have about .5 litres of water, which is now the hydration solution. I sip another .5 litre during the workout plus almost another .5 between the sauna and shower.

[Jordan Feigenbaum]

That looks good and no I don't think caffeine pills would be better unless you can get them in 60 min before your workout.

[jayshort21]

Any reason you want the caffeine pills an hour pre workout? Just curious.

[Jordan Feigenbaum]

Any reason you want the caffeine pills an hour pre workout? Just curious.

That's about how long it takes for it to take effect from pills depending on some other factors. Maybe a hair less.

[jayshort21]

Wow, that's pretty interesting to hear you say that. I've never felt that myself. I will give that a try.

[3sweeties]

I'm 52 and need to work out in the morning...so I could just have my morning coffee and some water and lift? I hate eating the first thing in the morning.

[3sweeties]

That's about how long it takes for it to take effect from pills depending on some other factors. Maybe a hair less.

I don't take supplements, but like to work out early without having to eat. Would it be okay just to have my cup of coffee then lift. I'm 52,

[Mike Troxell]

Optimum Nutrition (ON) sells a product named "Amino Energy" which combines amino acids with caffeine in a powder form. Early morning workouts, I will take the ON product pre-workout and Scivation post workout.