Get More Out of Your Workout
and
Recover Faster With One of These
4 Supplements;
Healing: for Men
by Tom Weede
EVERY GUY AT THE GYM is looking for that extra edge. But
amid recent reports of the dangers of steroids, it's natural to feel wary of any
muscle-building supplement. To unearth the safe alternatives, we asked Chris Lockwood,
M.S., C.S.C.S., a contributor to Essentials of Sports Nutrition and Supplements (Humana
Press, 2007), and Jose Antonio, Ph.D., CEO of the International Society of Sports
Nutrition, for their top picks. (Just remember to discuss any supplement regimens with
your doctor.)
Protein powder/meal-replacement powder
Why: After workouts, a protein-packed meal-replacement
shake can help speed recovery by supplying nutrients like amino acids, which the body uses
to repair muscle. (One containing high-quality carbohydrates can also help restore
depleted glycogen stores.) Even on non-training days, drinking such shakes is a convenient
way to fit in small, frequent meals. Refueling every few hours prevents overeating.
"These supplements are a good way to consume protein and calories while avoiding
excess sugar and saturated fat," says Antonio.
How much: Substitute a shake containing 20 to 40 grams of
protein for one or two meals.
The inside scoop: If you want to build muscle, Antonio
recommends choosing a product that is mainly protein. If your focus is increasing
endurance or strength, look for a combination of carbohydrates and protein, with milk or
whey protein isolate (or both) as the main protein source. These offer ample amounts of
branched-chain amino acids, building blocks for muscle.
Creatine
Why: Creatine has earned a reputation for promoting
increased muscle mass and strength, but there may be a mental bonus, too. According to a
double-blind study published in Procedures in Biological Science, creatine can help
improve memory, cognition, and mood in sleep-deprived subjects.
How much: Take three to five grams per day as creatine
monohydrate.
The inside scoop: You may notice bloating as muscle cells
retain more water. Some research indicates that this "cell volumization" is what
triggers muscle growth: The extra water signals muscles to lay down more protein,
increasing their size. If you're already on a high-protein diet and eat a lot of red meat
(a good source of creatine), it's less likely that you'll see a positive effect from
supplementing. Vegetarians are more likely to get the best results.
Alpha lipoic acid (ALA)
Why: An omega-3 fatty acid, ALA acts as an antioxidant, but
because it's easily replenished, it helps to spare glutathione, "the body's premier
antioxidant," according to Lockwood. "Glutathione is naturally reduced with
exercise, and you can't increase blood levels by taking it as a supplement," he
explains.
How much: As an antioxidant, take 300 to 600 mg per day in
two doses. For better absorption, use a reduced form of ALA, sometimes notedas rALA.
The inside scoop: ALA may increase the risk of hypoglycemia
in some diabetic patients.
Rhodiola
Why: While exercise is crucial for good health, it can
cause hormonal imbalances and additional physiological troubles. (So can stress,lack of
sleep, and other common factors.) "Rhodiola rosea helps bring your body back into
balance," says Lockwood. The herb has also shown heart-protective benefits and may
help modestly delay muscle fatigue. In one study, published in the International Journal
of Sports Nutrition and Exercise Metabolism, subjects taking a single 200-mg dose one hour
before exercise had slightly better endurance than those in a placebo group. Another
investigation showed that rats given R. rosea increased their swimming time before
exhaustion by 24.6 percent.
How much: Take 100 to 600 mg per day as R. rosea L. root
extract (standardized to provide 3.6 to 21.6 mg rosavin, the active ingredient).
The inside scoop: "Rhodiola [rosea] has really only
demonstrated its effectiveness in short-term use," warns Lockwood. "Once it gets
your body into homeostasis, its job is more or less done." Take a break from
supplementing within 6 to 12 weeks.
Copyright 2006 Gale Group, Inc. All Rights Reserved
ASAP, Copyright 2006 Weider Publications
Natural Health
September 1, 2006, BYLINE: Weede, Tom |
