Simplifying your Supplementation By Joe Sulak

The world of supplements can often be a confusing and pricey venture into retail land. I often hear questions such as “can’t I get everything I need from food?” or “which supplements should I start taking to improve my recovery?” The answer is there’s not a “one size fits all” when it comes to supplementing one’s diet. Many things that work for some simply don’t work for others. I’m going to go through some basics that will hopefully give you an idea of where to start on your quest to simplifying supplementation.

Recover Right!
I will start with the most effective and user-friendly area of supplementation: recovery. If you added nothing else to your regimen except recovery supplements, you’d be able to train more effectively and get quicker results from doing so. Our bodies are great at recovering as long as they have the necessary ingredients. Within 90 minutes of each workout, you should take in about 150-200 calories in the form of a recovery drink to quickly refuel your muscles. Stay away from sugary drinks that contain high-fructose corn syrup or artificial sweeteners. Using a combination of complex-carbohydrates and whey protein isolate (not concentrate) for your recovery drink will not only refuel your muscles but will also help to repair and build muscle fibers. You can also add Glutamine, an amino acid which raises growth hormone levels and promotes a healthy immune system, as an aid to speed recovery. Adding just 2 grams of Glutamine has been shown to increase growth hormone levels up to 400% post workout. During exercise, we are attacked by free-radicals which are trying to rust us from the inside and speed the aging process. Taking an anti-oxidant will combat those oxidizing free-radicals and keep your cells alive and healthy. Branched Chain Amino Acids are another miracle within the recovery spectrum of supplements. They can be taken in capsule form post workout to reduce the catabolic (break-down of muscle tissue) effect of strenuous exercise. A recent study has shown that taking Lignisul™ brand of MSM (methylsulfonylmethane) improves recovery rate by 58%. MSM is biologically-active sulfur that is taken orally in pill form or powder and can help with inflammation and allergies as well as numerous other ailments.

Fueling for Performance
When we train, our bodies should have the best fuel available. This means staying away from sugary foods that will cause an insulin spike. We should instead look for and use complex carbohydrates (maltodextrin) and include some electrolytes. Be aware of processed sugars added to foods. They not only negatively affect your blood glucose levels, but have been shown to increase triglycerides. Bananas are a great way to get a mixture of complex and simple sugars (naturally occurring) as well as minerals. High in potassium and an array of vitamins, bananas have recently been touted the perfect running food. Electrolytes are a necessary addition if you plan on working out or running for longer than an hour in warm conditions where you will be continually sweating. You want to make sure that your electrolyte supplement contains sodium, potassium, calcium, and magnesium. They are all important and work together in helping you maintain homeostasis.

Daily Dose
Keeping up on a daily basis is challenging yet rewarding for those who are committed. Including a multi vitamin that is food based will insure its digestibility and never leave your stomach feeling sick. Vitamins and minerals such as C, E, and Zinc will keep your immune system at its peak during hard training seasons. MSM can also be taken on a daily basis to maintain optimal health and support the formation of keratin (essential for hair and nail growth). When I shop for vitamins, I look for companies that use food as their source. This is a better alternative to buying something that is synthetic and produced in a lab.

I wish you success in simplifying your supplements!