I did a little bit of research into supplements. And started taking creatine (5g a day (no loading phase), omega 3 capsules (2 1000 mg capsules in the morning), and just a generic multivitamin (2 in the morning). Dosages based on the indication on the box.
i read Kyleb’s article (http://www.drivelinebaseball.com/2009/10/13/basic-supplements-for-baseball/)
And some other articles for supplements for baseballplayers. And these 3 things were the supplements which appeared in almost all articles.
Almost all nonscientific articles plead for the advantages of those 3.
After that i did a quick scan with pubmed (no real meta-analysis).
I found most conclusive evidence for for creatine. For performance increase and safety (assuming your kidneys are functioning normally)
No conclusive evidence for fishoil and multivitamine (if you have a healthy diet). Most trials said there was no real positive effect. But no health risks. Some said it was indeed helpfull for general health, and fat loss (big point for me to take fish oil). So i just gave them a shot. They are also not that expensive and make a lot of sense.
Oh yeah and they should all be ncaa legal (at least from what i read. I don’t live in the US and am not familiar with ncaa guidelines)
Its pretty bad that i started them all at the same moment, together with proteinsupplement en a low carb, high protein diet. And hitting the gym around 4-5 times a week. So i can’t really say what causes what.
But. I lost 25 pounds in about 3 months. And gained muscle. Might be because of the supplements, might be because of the changed lifestyle.
Over the christmasbreak ill have some more time to look into papers regarding supplements