F.I.T.

Do nutritional supplements work?
Thanks to the profitability of the nutritional supplement industry, there is more than a lot of hype out there. For as many promises to make you a bigger, stronger, faster, slimmer or fitter champion, there are just as many wallets getting lighter and athletes getting nowhere.However, in my opinion, some nutritional supplements are worth checking out. Supplements can give you an undeniable edge. Most diets (even smart ones) can lack the critical elements necessary to allow you to achieve what you are capable of. Yes, supplements can be very pricey. That's why I'm limiting my suggestions to things that I believe really work.Let me preface this by saying, 1) I am not a doctor, nor do I pretend to be. If your doctor's recommendations are different than mine, listen to him or her. Mine are based on personal experience as an endurance athlete and the experience of the athletes I work with. 2) Supplements can be powerful. Always follow usage guidelines for each product. More is rarely better.Cover Your Bases
The foundation of any nutritional supplement program should be your diet. Dietary choices could take up the space of several articles, so look for this important topic in future "F.I.T." installments. Suffice it to say, if you eat junk and ignore smart choices when eating, then don't bother taking supplements. However, if you're taking the time to make intelligent eating choices, you still should try to cover the nutritional gaps in your diet.How is this done? With a good, clean multivitamin. The range of multis available is enormous, so let's narrow it down. First, find a good source for supplements, such as a reputable health food store. Locate the multivitamin section and start shopping. Turn the bottle around and take a gander at the Nutrition Facts Panel. The multi should contain at least 100 percent of the Recommended Daily Allowance (RDA) of everything in the top column. It is important to note that RDAs are a guideline to maintain survival and help the average person avoid nutritional deficiencies. As an athlete, your nutritional needs may be much higher than the RDA. So if the RDA on a certain nutrient is above 100 percent in a multivitamin, it may be just fine. Secondly, make sure the multi does not have any stimulants like large amounts of ginseng, caffeine, guarana, ma huang (ephedrine) or kola nut. Stimulants can work, on a limited basis, but they shouldn't be part of a foundational supplement like a multivitamin.Serve Notice to Free Radicals
The soreness you experience the day after a workout is largely thought to be lactic acid. This is a misconception. Lactic acid clears out of the muscle long before the following day. The soreness you feel is actually the result of a chemical signal (a series of free radicals) sent off by your muscles. Free radical accumulation is a complex subject, so for the purpose of this article, let's just say they are bad news. A natural by-product of activity, they attack your cells like mad. Antioxidant supplements can neutralize them and improve your recovery time dramatically. Your multi should cover the majority of the basic antioxidants, like vitamin C, vitamin E and selenium, but there are separate antioxidants worth notice.RECOMMENDED SUPPLEMENTS
COENZYME Q10 (CoQ10): A powerful antioxidant that is also responsible for creating your body's primary energy source, adenosine triphosphate. The studies done to illustrate the merits of this supplement are many and the real-world testimonials from athletes using CoQ10 are very positive. Dosage: 75-200mg/dayTRIMETHYLGLYCINE (TMG): Another fantastic antioxidant. TMG has been shown to lower concentrations of homocystine. Researchers have proposed that elevated plasma homocystine may be associated with atherosclerosis, hardening of the arteries. TMG is a methyl donor that helps in the production of several brain chemicals and hence improve mood, energy, well-being, alertness, concentration and visual clarity. Dosage: 500-1000mg/dayL-CARNITINE (LC): While not an antioxidant per se, L-Carnitine is a fantastic substance. It is responsible for ferrying fat into the cell for conversion into energy. What does this mean for you? It depends. Most athletes I've worked with comment that LC really increases their endurance. Personally, I give this nutrient my highest recommendation. Dosage: 1000-3000mg/dayN-ACETYL CYSTEINE: A precursor of glutathione, the body's most potent free-radical destroyer. This product has been used to further reduce recovery time from strenuous activity. Dosage: 500-1000mg/dayOne last note about supplements -- they take discipline. Supplements must be taken daily for several weeks before any signs of improvement are noticed. Remember: Smart diet first, then go for the added performance benefits of nutritional supplements.