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The following 4 supplements promote recovery, increase lean body mass, boost immunity and enhance performance
June 23, 2008
"The Recovery Promoter"
Supplement: Antioxidants
How they help: Antioxidants protect the body against free radicals—which cause DNA damage—that increase in number during and after exercise. This oxidative stress can also limit muscle adaptations that come with exercise, thwarting your efforts in the gym. Antioxidants such as vitamins C and E, however, may stymie this exercise-induced increase in oxidative damage and help your progress in the gym, according to a study in American Journal of Clinical Nutrition.
Interestingly, female athletes appear to reap more benefits from antioxidant supplements than men, as described by researchers at Oregon State University, Corvallis. After six weeks of taking either daily antioxidants (1,000 mg of Vitamin C and 400 IU of Vitamin E) or placebo, 21 trained runners participated in an ultramarathon. One day after the race, the women taking antioxidants had 62% less DNA damage than those taking a placebo, leading researchers to say that the antioxidants enhanced recovery.
The Take-Away: Add 1,000—2,000 mg of Vitamin C (in 2—4 doses throughout the day with food) and 400—800 mg of Vitamin E (in 1—2 doses throughout the day with food) to your supplement routine to help you recover faster. Be sure to take one dose immediately after your workout with your post-training meal.
"The Lean Machine"
Supplement: Soy Protein
How it helps: Intake of soy protein has been linked to an increase in lean body mass in fit women, as demonstrated by a four-month study of 14 female gymnasts reported in the Journal of Sports Medicine and Physical Fitness. The women taking 1 gram per kilogram (or 2.2 pounds) daily of isolated soy protein not only increased their lean body mass but also seemed to have healthier thyroid and hormone function than the teens who didn't take soy.
Another plus to soy protein is that it trumps whey with its antioxidant capacity, as noted in the Journal of Sports Medicine and Physical Fitness. According to the four-week study of 18 healthy women, soy—but not whey—slowed the increase in oxidative muscle damage typically seen with exercise.
The Take-Away: Consume about 10—20 grams of soy protein 30 minutes before workouts and 20—40 grams immediately after workouts. You can also split that dose with whey in order to receive the fast-digesting benefits of that protein as well. You may also consider taking another 20 grams in the morning if you aren't getting 1 gram of protein per pound of bodyweight daily, our recommended daily dosage.
"The Building Blocks"
Supplement: Branched-Chain Amino Acids (BCAAs)
How they help: Not only are amino acids the highly touted building blocks of protein that you need to gain muscle, but some can bolster immunity. This is of particular importance to athletes because intense exercise can depress immune function, making you more prone to infections, according to Brazilian researchers.
In the journal Nutrition, the Brazilian team noted that this drop in immune function is accompanied by a decrease in natural levels of the amino acid glutamine, which is manufactured in the body from BCAAs. To study this correlation, researchers gave athletes a BCAA supplement before an endurance race and found it kept plasma glutamine levels from dropping and improved immune function after exercise.
The Take-Away: Take 5 grams of BCAAs immediately before and immediately after exercise.
"The Performer"
Supplement: Rhodiola rosea
How it helps: Rhodiola rosea has been a part of traditional medicine in Russia, Scandinavia and China for thousands of years and is used to increase work productivity and longevity, according to an overview on the topic published in the American Botanical Council's HerbalGram. A big benefit of using rhodiola is that it promotes recovery while it boosts work capacity, according to the authors.
Animal research has shown that rhodiola supplements work to promote adenosine triphosphate (ATP, basically the fuel muscle cells use for energy) production after intense exercise. In humans, 200 mg of rhodiola extract one hour before exercise can increase endurance and exercise capacity, according to The International Journal of Sports Nutrition and Exercise Metabolism.
The Take-Away: Take 100—300mg per day of a standardized Rhodiola rosea extract yielding a minimum of 3% rosavins and 0.8%—1% salidrosides (3:1 ratio of rosavins to salidrosides). Take it in 2—3 divided doses throughout the day with one dose before your cardio or strength-training workouts. Rhodiola may cause jitteriness in some and may interfere with normal sleep if taken too late in the day.
Related Articles:
METABOLISM 101
LOSING STRATEGIES
7 WAYS TO CHEAT RIGHT
Supplement: Antioxidants
How they help: Antioxidants protect the body against free radicals—which cause DNA damage—that increase in number during and after exercise. This oxidative stress can also limit muscle adaptations that come with exercise, thwarting your efforts in the gym. Antioxidants such as vitamins C and E, however, may stymie this exercise-induced increase in oxidative damage and help your progress in the gym, according to a study in American Journal of Clinical Nutrition.
Interestingly, female athletes appear to reap more benefits from antioxidant supplements than men, as described by researchers at Oregon State University, Corvallis. After six weeks of taking either daily antioxidants (1,000 mg of Vitamin C and 400 IU of Vitamin E) or placebo, 21 trained runners participated in an ultramarathon. One day after the race, the women taking antioxidants had 62% less DNA damage than those taking a placebo, leading researchers to say that the antioxidants enhanced recovery.
The Take-Away: Add 1,000—2,000 mg of Vitamin C (in 2—4 doses throughout the day with food) and 400—800 mg of Vitamin E (in 1—2 doses throughout the day with food) to your supplement routine to help you recover faster. Be sure to take one dose immediately after your workout with your post-training meal.
"The Lean Machine"
Supplement: Soy Protein
How it helps: Intake of soy protein has been linked to an increase in lean body mass in fit women, as demonstrated by a four-month study of 14 female gymnasts reported in the Journal of Sports Medicine and Physical Fitness. The women taking 1 gram per kilogram (or 2.2 pounds) daily of isolated soy protein not only increased their lean body mass but also seemed to have healthier thyroid and hormone function than the teens who didn't take soy.
Another plus to soy protein is that it trumps whey with its antioxidant capacity, as noted in the Journal of Sports Medicine and Physical Fitness. According to the four-week study of 18 healthy women, soy—but not whey—slowed the increase in oxidative muscle damage typically seen with exercise.
The Take-Away: Consume about 10—20 grams of soy protein 30 minutes before workouts and 20—40 grams immediately after workouts. You can also split that dose with whey in order to receive the fast-digesting benefits of that protein as well. You may also consider taking another 20 grams in the morning if you aren't getting 1 gram of protein per pound of bodyweight daily, our recommended daily dosage.
"The Building Blocks"
Supplement: Branched-Chain Amino Acids (BCAAs)
How they help: Not only are amino acids the highly touted building blocks of protein that you need to gain muscle, but some can bolster immunity. This is of particular importance to athletes because intense exercise can depress immune function, making you more prone to infections, according to Brazilian researchers.
In the journal Nutrition, the Brazilian team noted that this drop in immune function is accompanied by a decrease in natural levels of the amino acid glutamine, which is manufactured in the body from BCAAs. To study this correlation, researchers gave athletes a BCAA supplement before an endurance race and found it kept plasma glutamine levels from dropping and improved immune function after exercise.
The Take-Away: Take 5 grams of BCAAs immediately before and immediately after exercise.
"The Performer"
Supplement: Rhodiola rosea
How it helps: Rhodiola rosea has been a part of traditional medicine in Russia, Scandinavia and China for thousands of years and is used to increase work productivity and longevity, according to an overview on the topic published in the American Botanical Council's HerbalGram. A big benefit of using rhodiola is that it promotes recovery while it boosts work capacity, according to the authors.
Animal research has shown that rhodiola supplements work to promote adenosine triphosphate (ATP, basically the fuel muscle cells use for energy) production after intense exercise. In humans, 200 mg of rhodiola extract one hour before exercise can increase endurance and exercise capacity, according to The International Journal of Sports Nutrition and Exercise Metabolism.
The Take-Away: Take 100—300mg per day of a standardized Rhodiola rosea extract yielding a minimum of 3% rosavins and 0.8%—1% salidrosides (3:1 ratio of rosavins to salidrosides). Take it in 2—3 divided doses throughout the day with one dose before your cardio or strength-training workouts. Rhodiola may cause jitteriness in some and may interfere with normal sleep if taken too late in the day.
Related Articles:
METABOLISM 101
LOSING STRATEGIES
7 WAYS TO CHEAT RIGHT
