Athletic Performance and Supplementation
Beyond the Basics for the Professional and Competitive
There are many supplements touted as helping with performance, endurance, and energy. Some of these are truly based on sound biochemistry and cell biology. In my previous article, Sports Nutrition Basics, I gave tips benefiting everyone. For those of you who would like to take it to the next level here are some tried and true formulas based on science and testing, not hype!
These supplements may be taken by anyone but are particularly helpful if endurance, competition, and muscle building are your goals, especially if you are a pro-athlete. The purpose is to add additional fuel to the muscle mitochondria to help energy and endurance.
- Branched-chain amino acids: These not only aid in recovery but also in muscle performance during workouts or competition. Muscles require certain amino acid building blocks to perform optimally and to repair themselves. Taste has been an issue with these in the past, but Klean Athlete Branched Chain plus ATP is quite palatable. Taken on an empty stomach about an hour before a workout is best. Following your workout with a protein shake, such as Klean Isolate gives muscles exactly what they need.
- D-Ribose: When chewed or dissolved in the mouth like a lozenge during a long effort, these give direct energy to muscles. Ribose is like adding gas to the tank without overstimulating and strengthens the muscle fiber function. Klean Endurance tabs are tasty, sort of like a tart candy. One or two before and during workouts, golfing, or any other demanding physical activity can make a big difference in performance.
- Beta-Alanine: This can be used before and after a workout to help with muscle endurance and prevent early fatigue. One or two capsules before and after exercise have made a huge difference for some athletes. Klean Beta-Alanine is excellent, free of any illegal substances, and does not seem to produce the tingly muscle side effects that have occasionally been associated with other brands of beta-alanine.
- L-Arginine and L-Citrulline amino acids: These amino acids help keep blood vessels open improving blood flow to the entire body. Typically, these are recommended after exercise, as they are part of the repair process, not performance enhancement. If you are on blood pressure medication, start slowly and monitor blood pressure, as you may find you need less medication. Suggested brands are Pure Encapsulations Nitric Oxide Support (one scoop in water), or Protocol for Life Balance Arginine/Citrulline capsules (two capsules). There is some evidence that these amino acids may also improve the levels of growth hormone in the body. Growth hormone has been proven to help to preserve lean body mass, which may be lost both in the aging process and in the intensely active athlete.
I think you will find that if you embark on a carefully thought out supplementation regimen as part of your workout strategy your exercise gains and overall health will benefit more than you can imagine. For best results, however, please consider these as additions to the recommendations made in Sports Nutrition Basics. Individual recommendations and consultations are available, and we always offer you our discount on any supplements purchased through Wellevate, our online portal.
by Susan Tanner, MD
