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Supplementing Your Training

The selection of sport nutrition products over the past decade has become overwhelming. When I first started competing, back in the dark ages, Power Bars were not yet in existence. The most common product for any athlete to take was whey protein mixed into a smoothie. These days your favorite sport drink likely boasts anti-oxidants, electrolytes, and/or 7 herbs and spices marketed to make all the difference in your athletic performance. Flip through any cycling, running or triathlete magazine, and you’ll find the missing ingredient to your success available for purchase from a company proclaiming to have found THE secret. While there may be some science behind the offerings, before you spend your dollars, examine some of the supplements that have been shown to have efficacy.

The practice of limiting or excluding a specific food group (i.e. red meat) from your diet significantly increases the chance that you would benefit from a broad-spectrum supplement. Restricting caloric intake for weight-loss, or because of a gastrointestinal illness, is another indicator that taking a broad-spectrum supplement will likely be beneficial to your health and performance. It follows that taking a broad-spectrum supplement because you are an athlete is also good reasoning. If you are aiming to support your training through an adequate intake of vitamins and minerals, your diet is the first place to look. Before you reach for that bottle of capsules, take a moment to examine what is in your ‘fridge and on your plate.

The average supplement off the shelf from the grocer, network marketer or local vitamin purveyor may not be the best use of your dollar. Instead, do some research into what would truly benefit your body, and make a conscious decision to be intentional about what you put in your mouth. If you do decide to try a broad-spectrum supplement, commit to using it for 60-90 days. Since not all bodies respond in the same way to a particular supplement formulation, it’s important to carefully monitor whether you notice a change in your performance, or your body. If you don’t notice any change, try different supplement blend for 60-90 days. If you are in the market for a broad-spectrum supplement, start with my personal favorite, Premium Insurance Caps from E-caps . I discovered Premium Insurance Caps about seven years ago. At the time, the price of my supplement was climbing through the roof, and I found myself needing to take more and more to feel the supplement’s effects on my energy levels. For a dollar a day, the main features of this formulation include high amounts of antioxidants, a complete digestive enzyme profile, easily absorbed formulation of all the amino acids (which gives the body more supplies for muscle rebuilding and immune system protection) and complimentary nutrients/super foods that increase circulation and oxygenation to tissues while providing additional antioxidant benefits.

The list of supplements that warrant definite recommendations is small, mainly because the research on supplements and athletic performance is less than copious . There are some well-known supplements that are relatively cheap, safe and have a place in your training toolbox (or lunchbox). Caffeine in small doses (i.e. 6-8 oz of black coffee) has a material effect on decision making, alertness and reaction time. Creatine phosphate is an important energy source in high-intensity exercise and is especially important between intervals for recovery. When taken post-workout, creatine phosphate has been shown to stimulate glycogen synthesis and uptake in the muscles. The body needs about 2 grams per day to replace what is broken down. Meat-eaters may get up to 1 gram per day and the rest synthesized from amino acids in their diet. Because of its important role in the energy process, a stage race may be the opportune time to supplement with creatine. Creatine serums on the market over the past several years have eliminated the need to “load.” (As with any food, or gear, be sure to experiment with what works for you before race day.)

Antioxidants have become a hot topic of research and supplementation. Vigorous exercise increases the rate of oxygen consumption and generates oxygen free radicals. Although these short-lived chemical intermediates have a lifespan measured in trillionths of a second, their interactions with cells cause damage. The scientific support of vitamin C, vitamin E, and beta-carotene as antioxidants is impressive. Vitamin C is said to be the body’s most important antioxidant, forming the front lines against free-radical induced oxidative damage. N-acetyl cysteine may also help tissue repair after hard training. It’s a bit more expensive than other antioxidants, but at a reported safe daily dose of 500-600 mg, it’s not a huge financial drain. COQ-10 has also gained favor among exercise physiologists for its role in energy production and cell protection. Synthesized by all the cells in the body, COQ-10 has the ability to quench free-radical damage and help maintain the structural integrity of mitochondrial and cellular membranes. Many cardiologists acknowledge that the heart muscle is particularly susceptible to the effects of COQ-10 deficiency and supplementation. COQ-10 supplementation has been shown to help patients with high blood pressure and some forms of cardiomyopathy. Indeed, when I suffered from a viral cardiomyopathy in 2001, the doctors were amazed at my quick recovery. They surmised that my regime of COQ-10 may have played a part in the uniqueness of my speedy recovery. I had been using the antioxident for 10 years at the time, and upon my illness, doubled my dosage at the suggestion of technical advisor Steve Born and Bill Misner, M.D. at Hammer Nutrition/e-caps.

Consider supplements just that: an addition to your diet, not a replacement or a cure. Many supplements take a fair amount of time for their effects to show-up in the body. Some antioxidants may be silently at work for years; the only thing you might notice is a slight drain on the pocketbook. The antioxidants specifically noted above are worth using during your athletic career, and beyond. Remember to allow a 90-day test period when trying something new and monitor not only the effects of your supplementation, but how much you spend on your supplements. Three-to five dollars a day is not unreasonable to cover all your needs, but before you reach for that designer box of pills, be sure to check for a cheaper alternative that will suit your needs.

Jonathan Siegel, CSCS is the director of coaching at JDS Sportcoaching,LLC. Supplement your reading on supplements with other information our website, or contact JDS Sportcoaching,LLC with your comments or questions.