WEEK NINETEEN :: What Supplements Are Best For Sports Athletes?

[admin]

TOPIC: What Supplements Are Best For Sports Athletes?

For the week of: March 17th - March 24th.

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Let's be honest: Most of the athletic training community is behind the times when it comes to nutrition and supplements for maximum performance. The biggest "supplement" in the minds of coaches and trainers is Gatorade, a glorified sugar water. The bodybuilding community on this site is decades beyond when it comes to using supplements to get results.

So help them out. What are the best supplements now for an athlete to use if they want to beat their competition? What should they use pre-game? What about post-game? What should they use if they want to get bigger and/or stronger? Give the exact products and/or stacks that will work best and EXPLAIN WHY they work.

Also, what would you tell an athlete or their parent who believes that all supplements like creatine are "unsafe steroids with side effects"?

Show off your knowledge to the world!

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Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $50 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

Thanks,
Bodybuilding.com

[ravadongon]

Before we begin with supplements it must be made sure that the athletes diet is adequate, this is a major influence in the athlete achieving peak performance, as like in bodybuilding supplements will only be able to aid a rigid, well structured diet. Here are some tips:

Stay hydrated

Why?

- Our bodies are made up of 55-65% fluid
- To avoid heat illness and cramping an adequate amount of water must be consumed

Tip

Carry a sports bottle with you at all times and continue to refill it throughout the day

Consume adequate calories and carbohydrates

Why?

- Food is your fuel
- Is the body’s chief form of energy, stored as glycogen in our muscles (and liver)

Tip

Complex carbohydrates including whole grain breads, cereals, pastas, fruits and vegetables should make up at least 50% of an athletes diets.

Eat Adequate amounts of protein

Why?

- Performs many metabolic functions in the body
- Essential for rebuilding and repair of our body's tissue.

Tip

Consume adequate amounts of meat, beans, fish, poultry, nuts, peanut butter, eggs and dairy products.

Regular meals and snacks

Why?

- Maintain blood glucose and energy throughout the day and through practice

Tip

Eat regularly (every 2-4 hours)

Avoid fad diets and choose supplements wisely

Why?

- A lot of products and diets have little (if any) scientific data backing them
- Can actually be damaging to an athletes performance.

Tip

Avoid fad diets, choose supplements carefully by selecting ones that you need and have learnt are effective, and treat off days as refueling days.

This leads me to this weeks topic: What Supplements Are Best For Sports Athletes? Here are the winners in this category: supplements for those who want maximum performance out of themselves on the sporting field:

Creatine (http://www.bodybuilding.com/store/creatine.html)

What does it do?

- Increases amount of ATP (adenosine triphosphate) that is stored in muscles
- ATP – stored form of energy (between 2nd and 3rd phosphate groups) used by the body during cellular respiration to provide energy for the demands of contracting muscles.

Why should I take it?

This means improved performance in strength/power dominated sports, such as football and short distance running, as well as in more endurance associated sports, such as long distance running. If you are prepared to pay more money, CEE (Creatine Ethyl Ester HCL) is a good option. CEE is more potent and better absorbed by the body than creatine monohydrate will negate the bloating effect experienced by creatine monohydrate (http://www.bodybuilding.com/store/cee.html)

How much should I take?

Follow packet recommendations. Normally 1 serving twice a day is sufficient. On training days it’s recommended that you take a serving of creatine pre and post workout.

ALERT FOR DISBELIEVERS OR THOSE WITH OBNOXIOUS PARENTS

If you believe creatine is a steroid, you’re WRONG. Creatine is a natural substance occurring in our bodies. Too many articles have illustrated this. Here’s a quote from an article, so you can see:

“Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine.” – (http://www.bodybuilding.com/store/creatine.html)

Glycerol (http://www.bodybuilding.com/store/pbl/lm.html)

What does it do?

- Causes greater fluid retention than drinking water alone
- Hyperhydration before exercise can reduce, delay or eliminate the negative effects of dehydration.

Why should I take it?

Dehydration, by even the slightest amount, can impair you performance. Because glycerol causes greater water retention, it will keep you hydrated for longer during your sport, so you can always perform at your best.

How much should I take?

Again follow packet recommendations. Usually it will say take around 1-2 hours prior to training.

Vitamins and Minerals (Multi Vitamins/ Multi Minerals) (http://www.bodybuilding.com/store/multi.html)

What does it do?

- Essential for bodily functions
- General health and wellbeing

Why should I take it?

This is the most important supplement of all. Athletes engaged in strenuous sports, have a higher demand for vitamins and minerals, so athletes engaged in those sorts of sports will probably need to take more than one serving each day as well as adding additional single nutrients like Vitamin C and Vitamin E which help boost recovery from workouts.

How much should I take?

Follow packet serving recommendations. Normally it will be somewhere around 1-2 servings per day, preferably taken with a meal.

Protein (http://www.bodybuilding.com/store/proteinfinder.htm)

What does it do?

- Contains Amino Acids – building blocks used by body to construct and repair muscle tissue
- Prevents catabolism – muscle wasting

Why should I take it?

The agreed amount of protein athletes require is generally around 1-1.5g/lb (bodyweight), the supplementation of whey/egg/casein protein is an easy and cheap way to achieve this. With the right choice of protein combined with the right daily regimen of use you will get the most from your training and notice that you recover better and perform at a higher overall level.

How much should I take?

For best results, take 1 serving of whey protein when you wake up and when you eat. Egg protein can be taken any time during the day, really. Casein protein, will best aid you before going to bed (1 serving), if you choose to supplement with it.

Glucosamine Sulfate (http://www.bodybuilding.com/store/glucos.html)

What does it do?

- Helps re-build cartilage - shock absorber in the joints of your body
- Prevents joint problems before they start

Why should I take it?

Life in general and sports in particular cause a fair amount of wear and tear upon the joints of your body. When too much wear and tear occurs you can become sidelined with an injury that will keep you from being able to perform at a high level.

How much should I take?

Follow packet serving recommendations. Normally it will be somewhere around 1-3 servings per day, preferably taken with a meal.

Flax Seed Oils (http://www.bodybuilding.com/store/flax.html)

What does it do?

- Increased lubrication of joints
- Better utilization of fats
- Improved mental functioning

Why should I take it?

The reason Flax Seed Oil is such a valuable supplement is because it contains Essential Fatty Acids, which are very important to the human body.

How much should I take?

You need to consume at least 2 to 3 thousand milligrams of Flax Seed each day. An easy and convenient way to do this is by taking it in the capsule form.

The Bottom Line

If you can follow what has been mentioned in this article about both your diet (DON'T FORGET!!) and supplementation, I can assure you your performance on the sporting arena will be a much improved one.

[IGF]

Are you an athlete looking to get an edge over his rivals by knowing the TRUTH about superior supplements and diets? Well you've come to the right place - the home of bodybuilders. Bodybuilding and supplementation go hand in hand and over the decades of experience we know what are the best supplements and what are the not-so-best supplements. In this article I will delve into which are the best supplements you can choose to use

Creatine

What is it? Creatine is a catalyst that is found mainly in the skeletal musculature of the body (95% is located here). It is made naturally by the liver from the amino acids Arginine, Glycine and Methionine.

How does it work? As an athlete you may have come across the terms ATP (Adenosine Triphosphate) and ADP (Adenosine Diphosphate). During muscular contraction a phosphate molecule is cleaved off (which produces the energy to perform work) leaving the ADP molecule - unuseable by the body. Creatine phosphate then steps in an 'gives' it's phosphate molecule to the ADP effectively turning it back to ATP. Amazing isn't it! this cycle continues on throughout your entire life and not once is any lost.

Why supplement with this? Well saturating your muscles in creatine will obviously increase the already immensly efficient process of the Creatine-phosphate system. But I'll let this study speak for itself

Izquierdo et al. (2002) investigated the effects of creatine supplementation (using 20 grams a day for 5 days) on maximal strength, muscle power production during repetitive high-power-output exercise bouts (MRPB), repeated running sprints, and endurance in handball players. Nineteen trained male handball players were randomly assigned in a double-blind fashion to either a creatine or placebo group. Before and after supplementation, the participants performed one-repetition maximum half-squat and bench press, 2 sets of MRPB consisting of 1 set of 10 continuous repetitions followed by 1 set until exhaustion, with exactly 2-min rest periods between each set, during bench-press and half-squat protocols with a resistance equal to 60% and 70% of the subjects' 1 rep max, respectively. In addition, a countermovement jumping test interspersed before and after the MRPB half-squat exercise bouts and a repeated sprint running test and a maximal multistage discontinuous incremental running test (MDRT) were performed. The results indicate that creatine supplementation significantly increased body mass, number of repetitions performed to fatigue, and total average power output values in the set of MRPB during bench press and half-squat, the 1 rep max half squat, as well as the countermovement jumping values after the MRPB half-squat, and the average running times during the first 5 m of the six repeated 15-m sprints. No changes were observed in the strength, running velocity, or body mass measures in the placebo group during the experimental period. This study clearly indicates that creatine supplementation leads to significant improvements in lower-body maximal strength, maximal repetitive upper- and lower-body high-power exercise bouts, and total repetitions performed to fatigue as well as enhanced repeated sprint performance and attenuated decline in jumping ability.

Is it safe? You'll hear (or heard) many times that creatine is a steroid - which is far from the truth! Like I mentioned before, creatine is a catalyst acid that is naturally produced in the body and is found in all meat products.

Mayhew et al. (2002) investigated creatine’s long-term effects on liver and kidney function. Twenty-three members of an NCAA Division II American football with at least two years of strength training experience were divided into a creatine monohydrate group in which they voluntarily and spontaneously ingested creatine, and a control in which they took no supplements. Individuals in the creatine monohydrate group averaged regular daily consumption of 5 to 20 g for 0.25 to 5.6 years. Venous blood analysis for serum albumin, alkaline phosphatase, alanine aminotransferase, aspartate aminotransferase, bilirubin, urea, and creatinine produced no significant differences between groups. Creatinine clearance was estimated from serum creatinine and was not significantly different between groups. Within the creatine monohydrate group, correlations between all blood parameters and either daily dosage or duration of supplementation were nont significant. Therefore, it appears that oral supplementation with creatine monohydrate has no long-term detrimental effects on kidney or liver functions in highly trained college athletes in the absence of other nutritional supplements.

Proper Supplementation: Now hold your horses their! The best way to take creatine is to follow this simple protocol. It is also important to note that creatine will start to break down into creatinine (useless) the instant it touches water - so it may be beneficial to scoop it directly into your mouth and chug it down there (Which is what I do).

-Loading phase
Week 1/Days 1-5 : 20-30g spread into 4 equal servings (Breakfast,Pre-workout,Post-workout and pre-bed).
-Maintenance
Weeks 1(post-loading): 5-10g a day in 1 serving (I prefer to use 10g on post workout days and 5g on non-workout days).

If you play a sport than just sub the 'workout' in with training and competition day - it is all the same.

*Hint* - http://www.bodybuilding.com/store/hp/creatine.html is the best and cheapest place to buy good quality and low cost creatine

L-glutamine

What is it? Glutamine is an amino acid.

How does it work? Imagine trying to fit a football into a small glass container - that is what this answer is like. Glutamine literally has dozens of functions in the body. Glutamine helps in blood PH regulation (think about the amount of lactic acid produced in a training session!), is a powerful anti-odixdant, is muscle sparing, is essential to proper function of the immune system and is a powerful tool in combating overtraining.

Is it safe? Glutamine is used by hundreds of thousands of athletes around the world and not once case of toxicity has been found. Testing is now underway on cancer patients due to the amazing recovery properties glutamine shows and many bodybuilders use upwards of 60g a day precontest!

E Ward et al. gave 13 patients 0.35, 0.5 and 0.65 g per kg of body weight [35]. Again, no side effects were reported. It was concluded that .65 g of glutamine per kg of body weight is perfectly fine to ingest.

Proper Supplementation: For an athlete I believe 20g of glutamine a day would be more than sufficient. I would use 5g serves and, just like creatine, take it in the morning, pre/post-workout and pre-bed

Brands I reccomend:

Again Higher Power pulls through
http://www.bodybuilding.com/store/hp/glutamine.html

http://www.bodybuilding.com/store/pl/glutamine.html

Vitamins

Vitamins are to your body like oil is too a car. Without them your body will not run smoothly and your performance will show. A good multi-vitamin/mineral, a quality B-vitamin complex, calcium tablets (as 1g is needed for the most benefits) and some extra Vitamin C to fight off colds are all that is needed in this category. the doses for each are pretty much just 1-2 serves a day with vitamin C a good amount would be 3-4g a day.

Here are some products that come under each category

Multi
http://www.bodybuilding.com/store/hp/one.html
http://www.bodybuilding.com/store/tl/daily.html
http://www.bodybuilding.com/store/un/daily.html

B-Complex
http://www.bodybuilding.com/store/un/vitbcom.html
http://www.bodybuilding.com/store/tl/stressb.html

Vitamin C
http://www.bodybuilding.com/store/opt/vitccaps.html
http://www.bodybuilding.com/store/tl/c.html

Calcium:
http://www.bodybuilding.com/store/now/coral.html
http://www.bodybuilding.com/store/natrol/cor.html

Caffeine: The most mis-understood supplement on the market! Supplementing with this pre-competiton or pre-match is the best (and for safety reasons only) time to use this supplemement. I reccomend 200-600mg and no more!

http://www.bodybuilding.com/store/prima/caffeine.html And

http://www.bodybuilding.com/store/pl/caffeine.html

Are both good products.

Joint Support

Why:Do I need to answer this? At an elite level your joints take a pounding comparable to a jack hammer attacking a rock. You'll need an iron set of joints to perform like a champion.

http://www.bodybuilding.com/store/mrm/joint.html
http://www.bodybuilding.com/store/sf/joint.html
http://www.bodybuilding.com/store/sedona/gcm.html -- The best IMO. Just started using it.


Izquierdo M, Ibanez J, Gonzalez-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002 Feb;34(2):332-43.

Mayhew DL, Mayhew JL, Ware JS. Effects of long-term creatine supplementation on liver and kidney functions in American college football players. Int J Sport Nutr Exerc Metab. 2002 Dec;12(4):453-60.

E Ward; S Picton; U Reid; D Thomas; C Gardener; M Smith; M Henderson; V Holden; S Kinsey; I Lewis; V Allgar. Oral glutamine in paediatric oncology patients: a dose finding study. European Journal of Clinical Nutrition, Jan 2003 v57 i1 p31(6)

[jgb99]

LOL, your guys articles are so good, I don't think we'll get many more people willing to compete with you two. You pretty much covered it all

Good job!

[IGF]

LOL, your guys articles are so good, I don't think we'll get many more people willing to compete with you two. You pretty much covered it all

Good job!

Thanks buddy but im sure ravadongan and a few others will edge me out this time. It's fun writing articles on bbing anyway...winning is only something that comes with it. So go ahead and write your own!

[bigcalves]

Supplements and Sports Athletes

Most of the coaches, and so called pofessional tainers don't have a clue on how supplements can help an athlete. Most of them have wrong, ignorant information which confuses the athlete and in time can bing the athlete down from reaching full potential. In this article i will discuss the most impotant/helpful supplements for athletes.

Pre-Game Supplements

This is pre-game. You are nevous, thinking about how you will do. Here are some good supplements that will help you in accomplishing your goal.
Before we go into supplements water is the most important supplement you can have. It will hydrate you body and give you body its full potential.

Glycerol

It is a must have for almost all sports. It helps you hydate, and keep important fluids and electolytes balanced in you body. It will keep you hydrated, so you loose less water while doing your sport event. Also dinking it while you play will help you to keep thist down, and water levels balanced in you bosy.

Ceatine

Creatine is one of the most popular sport supplements. Used by many, and it has made it's way into the average high school players' locker. Why is it so good you ask? Well, it increases amount of APT that is stored in muscles. ATP provides energy to muscles during contraction, so having more ATP means more power, explosiveness and durability to you muscles. As you can tell by now creatine will help in almost all sports, because after all it helps your muscles.

Caffeine

You want energy before your event. Well 200-400mg caffeine will do just that. It is a stimulant, and when not abused, it's a very helpful pre-game supplement that will help your body to the max. For the next few hour(s) you will have incredible enegry, no lazy feeling, and with enough desire you will be able to push yourself to the max and exceed other competitors.

Amino Acids

Amino acids will help you metabolise protein, and break down foods. They aid in the building of muscle cells. They also help maintain muscles, and although most protein powders have amino's in them i recommend buying pure Amino's. They will help your body to work with protein and build muscles.

Whey Potein Powder

In sports, bigger=better. Protein builds muscles. Muscles make you stonger and give you an big advantage over your competition. Protein powder is pure protein. Although protein fom food is best, you can't always have big amounts of meats, and protein powder makes sense. It especially good before and after your event.

Vitamins

Vitamins are essential to your body. They help your bosy perform better. Face it you need them, and that's why they are in food. But you can't get all of them from food, so that's where vitamins come in. I would recommend a multi-vitamin, filled with all the vitamins you need it beats buying individual vitamins.

Just remember Zinc and Calcium compete in the blood stream and calcium always wins. So thats why you don't take ZMA and calcium together. I would recommend buying multi's taking them in the morning, and taking zinc or ZMA at night for best results.

Carb Loading

If you are participating in an event where you use alot of energy, carb loading may be for you. What it is that a day or two before the event you rest up, you eat alot of carbs such as rice, pasta and also salads (Lance Armstong does that before cycling). The idea is that it fills up your muscles with extra enegy, so you have an advantage next to your competitors with average energy stores.

Post-Game

This is after you event. Hopefully you've won by following my advice, now it's time to 'feed' your body and rest.
Here i will list the best supplements for after your game that will help your body to 'heal up'.

Whey Protein

I already explained the role of protein above. Right now you muscles are tired and hugry. Whey protein gets absorved fast, that why you need it for post-game.

Dextrose and Carbohydrates

First off, dextrose is sugar that dissolves fast. That's what you want right now, your body is beat up and hungry. The dextrose will help your muscles. Now you need cabs too. Simple carbs will be needed for fast absorbtion. Why carbs you ask, well just look at the word 'carboHYDRATEs'.
Carbs are used for energy, and you will need fast absorbtion for after your event.

Rest/Sleep

Although not a supplement, you need it. Resting/napping will help you rebuild your body after the exhaustion you put it through. When you sleep, your body releases HGH, Human Growth Hormone which repairs the body and build muscle.

Different stacks, different Goals

I will show some stacks that will give your the best results for specific goals. I explained how each supplement works, but will give a stack explanation and how to use it.


Muscle Building

So you want to get a little bigger? Maybe get bigger/stronger legs for sprinting, or that massive body for the football team. Well i will show you the stacks that will help you achieve your goal.

Creatine/Whey Protein/Amino Acids :

That right there is the best combo for getting big. Along with a balanced diet, and a good lifting routine it will help you get huge. First off the creatine and the amino acids will give your an extra boost, while the protein will add up to your daily intake of food. That my friend, is the recipe to getting big. Rest/sleep is also essential but we also covered that.

Cutting Fat

So you want to get a little faster for the track team, and feel that dropping those unwanted pounds, and that beer belly will help? Well this stack is going to help you do just that.

Caffeine/Fat Burner/Multi Vitamins :

This will help you burn fat. Garanteed! Why you ask? Well, let's go into the supplements. Caffeine, is not only an energy booster, but a stimulant that speed up metabolism. So you will have a fast metabolism, and energy for cardio. The fat burner, is a product that has different vitamins and ingridients such as green tea that boost your metabolism for fast, safe fat loss. The multi's are a must, because when you will be eating a bit less, and you don't want to sacrafice your vitamin intake. Remember to do cardio and soon, that beer belly will be gone.

Parents and Supplements

Parents can sometimes be stubborn, or ignorant or both. No matter how hard you explain they won't listen. For the supplements i have listed above are safe, but if they don't belive so show them articles for the whey protein and how it's made. Most parents are ok with vitamins and all the other supplements except for creatine. When someone says 'creatine' parents freak out. WHY? Well, creatine works, and has a reputation of dehydrating people. So parents know this, it works and it has side effects, not alot different than steroids in their minds so don't blame them.

Just show them that creatine is found in meat, and show them how tuna, steak, and red meat are filled with creatine, and explain that its just like vitamins, instead of eating 5 oranges per day, you take Vitamin C.

That should help, and soon you will be number one in your event, and you will be a step above all the others. Remember, knowledge is power.


-- Jon Ivanov

[J-Rod]

Carnosine should be on this list as should Citrulline Malate and Orotic Acid!

[cardioking]

The fact that parents and coaches alike are way behind in nutrition and supplementation is an understatement. They have no clue as to what is required to take it to the next level. Everything in todays society is centered around a sedentary person's needs. I will tell you what I believe to be the best source of supplementation for today's athlete.

First, of all athletes today do not get enough vitamins. There parents feel as if the 3 square meals they get a day is enough to fulfill the daily requirements. This is not true. Athletes get warn down quickly and can't perform to there full capabilities. Even if you do not need vitamins every day they are still excellent to take as sort of an insurance policy for the days that you may not have had enough food.

Second, every athlete needs protein to help maintain all of the hardwork dedicated to getting stronger and more powerful. Through all of the exercise that sports put a body through sometimes puts a catabolic or in other words a reverse effect on training and muscle.

And finally, every athlete needs a thermogenic for several reasons. For one, it keeps an athlete alert during competition. It sheds extra weight making it easier and more efficient competing. Also, after a long week of training some athletes just don't have the energy to compete at full speed. With research, these supplements are now safer then ever.

I would tell a parent or coach who had concerns about a supplement to do research. Find out everything you can about these supplements and how common they are in everyday life. Statistics show how safe supplements really are. Good luck with your competitions. Hope this helped!!!

[100M CHAMP]

Man those are some good posts.. Keep it up

[Ironman88]

Man those are some good posts.. Keep it up

Yea, i thought they were all pretty good, but liked this one best:

Supplements and Sports Athletes

Most of the coaches, and so called pofessional tainers don't have a clue on how supplements can help an athlete. Most of them have wrong, ignorant information which confuses the athlete and in time can bing the athlete down from reaching full potential. In this article i will discuss the most impotant/helpful supplements for athletes.

Pre-Game Supplements

This is pre-game. You are nevous, thinking about how you will do. Here are some good supplements that will help you in accomplishing your goal.
Before we go into supplements water is the most important supplement you can have. It will hydrate you body and give you body its full potential.

Glycerol

It is a must have for almost all sports. It helps you hydate, and keep important fluids and electolytes balanced in you body. It will keep you hydrated, so you loose less water while doing your sport event. Also dinking it while you play will help you to keep thist down, and water levels balanced in you bosy.

Ceatine

Creatine is one of the most popular sport supplements. Used by many, and it has made it's way into the average high school players' locker. Why is it so good you ask? Well, it increases amount of APT that is stored in muscles. ATP provides energy to muscles during contraction, so having more ATP means more power, explosiveness and durability to you muscles. As you can tell by now creatine will help in almost all sports, because after all it helps your muscles.

Caffeine

You want energy before your event. Well 200-400mg caffeine will do just that. It is a stimulant, and when not abused, it's a very helpful pre-game supplement that will help your body to the max. For the next few hour(s) you will have incredible enegry, no lazy feeling, and with enough desire you will be able to push yourself to the max and exceed other competitors.

Amino Acids

Amino acids will help you metabolise protein, and break down foods. They aid in the building of muscle cells. They also help maintain muscles, and although most protein powders have amino's in them i recommend buying pure Amino's. They will help your body to work with protein and build muscles.

Whey Potein Powder

In sports, bigger=better. Protein builds muscles. Muscles make you stonger and give you an big advantage over your competition. Protein powder is pure protein. Although protein fom food is best, you can't always have big amounts of meats, and protein powder makes sense. It especially good before and after your event.

Vitamins

Vitamins are essential to your body. They help your bosy perform better. Face it you need them, and that's why they are in food. But you can't get all of them from food, so that's where vitamins come in. I would recommend a multi-vitamin, filled with all the vitamins you need it beats buying individual vitamins.

Just remember Zinc and Calcium compete in the blood stream and calcium always wins. So thats why you don't take ZMA and calcium together. I would recommend buying multi's taking them in the morning, and taking zinc or ZMA at night for best results.

Carb Loading

If you are participating in an event where you use alot of energy, carb loading may be for you. What it is that a day or two before the event you rest up, you eat alot of carbs such as rice, pasta and also salads (Lance Armstong does that before cycling). The idea is that it fills up your muscles with extra enegy, so you have an advantage next to your competitors with average energy stores.

Post-Game

This is after you event. Hopefully you've won by following my advice, now it's time to 'feed' your body and rest.
Here i will list the best supplements for after your game that will help your body to 'heal up'.

Whey Protein

I already explained the role of protein above. Right now you muscles are tired and hugry. Whey protein gets absorved fast, that why you need it for post-game.

Dextrose and Carbohydrates

First off, dextrose is sugar that dissolves fast. That's what you want right now, your body is beat up and hungry. The dextrose will help your muscles. Now you need cabs too. Simple carbs will be needed for fast absorbtion. Why carbs you ask, well just look at the word 'carboHYDRATEs'.
Carbs are used for energy, and you will need fast absorbtion for after your event.

Rest/Sleep

Although not a supplement, you need it. Resting/napping will help you rebuild your body after the exhaustion you put it through. When you sleep, your body releases HGH, Human Growth Hormone which repairs the body and build muscle.

Different stacks, different Goals

I will show some stacks that will give your the best results for specific goals. I explained how each supplement works, but will give a stack explanation and how to use it.


Muscle Building

So you want to get a little bigger? Maybe get bigger/stronger legs for sprinting, or that massive body for the football team. Well i will show you the stacks that will help you achieve your goal.

Creatine/Whey Protein/Amino Acids :

That right there is the best combo for getting big. Along with a balanced diet, and a good lifting routine it will help you get huge. First off the creatine and the amino acids will give your an extra boost, while the protein will add up to your daily intake of food. That my friend, is the recipe to getting big. Rest/sleep is also essential but we also covered that.

Cutting Fat

So you want to get a little faster for the track team, and feel that dropping those unwanted pounds, and that beer belly will help? Well this stack is going to help you do just that.

Caffeine/Fat Burner/Multi Vitamins :

This will help you burn fat. Garanteed! Why you ask? Well, let's go into the supplements. Caffeine, is not only an energy booster, but a stimulant that speed up metabolism. So you will have a fast metabolism, and energy for cardio. The fat burner, is a product that has different vitamins and ingridients such as green tea that boost your metabolism for fast, safe fat loss. The multi's are a must, because when you will be eating a bit less, and you don't want to sacrafice your vitamin intake. Remember to do cardio and soon, that beer belly will be gone.

Parents and Supplements

Parents can sometimes be stubborn, or ignorant or both. No matter how hard you explain they won't listen. For the supplements i have listed above are safe, but if they don't belive so show them articles for the whey protein and how it's made. Most parents are ok with vitamins and all the other supplements except for creatine. When someone says 'creatine' parents freak out. WHY? Well, creatine works, and has a reputation of dehydrating people. So parents know this, it works and it has side effects, not alot different than steroids in their minds so don't blame them.

Just show them that creatine is found in meat, and show them how tuna, steak, and red meat are filled with creatine, and explain that its just like vitamins, instead of eating 5 oranges per day, you take Vitamin C.

That should help, and soon you will be number one in your event, and you will be a step above all the others. Remember, knowledge is power.


-- Jon Ivanov

[IGF]

I could write a lot more..but I reached the 10,000 word limit

[hepennypacker52]

I could write a lot more..but I reached the 10,000 word limit

Just make it more than one post...my old protein powder article was almost 20K words.

[bigcalves]

Yea, i thought they were all pretty good, but liked this one best:

hehe thanks man.

[bigcalves]

Just make it more than one post...my old protein powder article was almost 20K words.

yea i read it, good work!

[Audioslave]

Best Supplements For Sports Athletes

10 Glucosamine Sulfate
Take it from me, sports are hard on the joints. Glucosamine Sulfate has been shown to relieve joint pain and rebuild cartilage. Take care of your joints while you can before it's too late.
Reccomended Products: TKE Joint Boost With MSM, AST ProFLEX 750

9 Natural Testosterone Boosters & Anti-Estrogen
Supplements like Tribulus became big after the prohormone ban. Yet no natural testosterone booster will deliver the results of prohormones or steroids, but they are still effective. Estrogen can inhibit gains, which makes it a good product for males.
Reccomended Products: Nutrex Vitrix, Biotest Tribex, Ergopharm 6-OXO

8 Nitric Oxide
NO2 increases blood flow which makes one look more vascular and help with the absorption of nutrients to muscles.
Reccomended Products: MRI NO2, BSN Nitrix,

7 Amino Acids
Can't go wrong with the building blocks of protein. Not only does amino acids help build muscle, but taking 3-6 grams of amino acids pre cardio helps aid in fatloss.
Reccomended Products: Optimum Amino 2222 (liquid), Twinlab Amino Fuel Liquid, Prolab Amino 2000

6 ZMA
ZMA creates a better sleep which helps with recovery, which will help with gains. It seems that many athletes need more zinc because they are more deficient in it. This is very important because zinc is involved in testosterone, estrogen, and GH production.
Reccomended Products: SNAC ZMA, Twinlab ZMA Fuel

5 Creatine
Creatine restores phosphates, increasing energy. Creatine also increases strength, recovery, and size. Creatine responders will experience great results with the supplement. This supplement is best used for fast, short, fast twitch athletics, as opposed to slow, long endurance, slow twitch sports. Example would be sprinting compared to long distance running.
Reccomended Products: AST Micronized Creatine, Syntrax Swole V.2, VNS Jacked

4 Protein Powder
Protein powder is another essential supplement to athletes. It definitely is not easy getting a minimum of 1 gram per body pound of protein. Protein will help build muscle tissue. Extra muscle equals a better performance in sports and a better and stronger physique.
Reccomended Products: AST VP2, PrimaForce Substance WPI, Optimum Nutrition 100% Whey

3 Meal Replacements
It is important for active athletes to eat a lot of food. With the amount of calories they burn and the energy they need it's hard to get in enough meals throughout the day. A good meal replacement like Lean Mass Matrix or Micellean supply healthy fats, carbohyrates, and protein.
Reccomended Products: Prolab Lean Mass Matrix, VPX Micellean

2 Multi-Vitamin
This may very well be the most important supplement of all for athletes. Being deficient in just one vitamin or mineral is not good and can effect one's gains. A mulit-vitamin is highly reccomended for an athlete or average person.
Reccomended Products: Optimum Opti-Men, AST Multi Pro 32X

1 Gatorade (or similar sports drink)

Believe it or not Gatorade "the glorified sugar water" is a very important drink or "supplement" for any intense performance or exercise. Sodium is important an important mineral to all serious athletes.
I wrote this a little while back:

Everyone is so into getting big or losing weight during their workouts that sometimes they forget the importance of the little things that help keep them healthy, and one of those things is salt. The most important and only mineral necessary during prolonged exercise is sodium, which is found in salt.

Everyone should already know that athletes or anyone who exercises consumes enough fluids to help keep them hydrated, but how many of them take in the right amount of salt?

Well, below is a study from Switzerland, which shows that if you exercise for more than 3 hours, you should consume fluids and salt.

“During a four hour run, female competitive distance runners took in drinks with different concentration of salt. Ninety-two percent of those who took in plain water with no additional salt developed low blood levels of salt, which could kill them. Taking in fluid without also taking in adequate amounts of salt dilutes the bloodstream, so that the concentration of salt in the blood is lower than that in brain cells. This causes fluid to move from the low-salt blood into the high-salt brain causing the brain to swell, which can cause seizures and death. Taking in extra salt during prolonged exercise increases thirst so you drink more fluids, and prevents blood salt levels from dropping so low that you become tired, develop muscle cramps, and can even die.”- http://www.drmirkin.com/fitness/2416.html

There you go, low concentrations of salt can lead to seizures and even death! Obviously it is the athletes that are in risk of low concentrations of salt since they are the ones who lose salt through their sweat.

But what actually happens inside your body when you don’t get enough salt?
Your adrenal glands let out high amounts of aldosterone that constricts arteries and raises blood pressure. Your kidneys will let out huge amounts of renin, which also contracts arteries and raises blood pressure.

The Other Side of Salt
There is also the argument that high salt levels is what causes heat attacks or strokes. Some studies for people who are not athletes, but just average people have concluded the following.

Five long-term follow-up studies have been done on the effects of salt intake and heart attack. Two of these studies suggest that a low salt intake is harmful. The other three studies show that a high intake of salt is associated with strokes or heart attacks. Most data will show that lowering salt in your diet will lower blood pressure in some people with high blood pressure, but not in most. Doctors who feel that a low salt diet lower high blood pressure base this belief on the INTERSALT project, which showed that people with very high salt levels in their urine has high blood pressure. Now this study was done on people who do not exercise on a regular basis.

Conclusion of Sodium
Since people who exercise regularly lose salt through sweat they are harmed by too little salt because aldosterone and renin raise blood pressure. Not enough salt will also slow down recovery, make you tired, and increase your risk of injury. Too much salt harms people who do not exercise because too much salt will increase blood volume, which raises blood pressure.

Supplement Stacks

Bulking Stack
Multi-Vitamin- take in morning with breakfast
Whey Protein Powder- upon wakeup, pre workout, post workout
Creatine- when using monohydrate load for the first 5 days at around 20 grams and then maintain at around 5 grams
ZMA- take about 30 minutes before bed on an empty stomach
Meal Replacement- use whenever you are unable to eat a meal

Cutting Stack
Multi-Vitamin- take in morning with breakfast
Whey Protein Powder- upon wakeup, pre workout, post workout
ErgoPharm 6-OXO- take 3 capsules in the morning and 3 in the evening
Amino Acids- take 3-6 grams before cardio workout

What would you tell an athlete or their parent who believes that all supplements like creatine are "unsafe steroids with side effects"?

I would tell them to educate themselves. So many people jump to conclusions when they hear an uneducated statement about supplements. It is time for the ignorant to begin research. I think it is important for parents to have knowledge of what their children are using. A teenager can make a safe supplement like creatine unsafe by using too much or not drinking enough fluids. This is why it is important to do research on anything you put into your body. Unfortunately in the world we live in and the media that surrounds us with lies, it is very difficult to spread the knowledge to everyone. All you can do is try your best to educate them on the subject of supplements.

[Joel H]

So how do you know how much salt is a good amount? I quit using salt years ago, and usually just use pepper. I've heard there is plenty of salt in other things you eat but really I'm eating pretty clean so I don't really know if I'm getting any sodium, and if I am its probably not enough, but what is too much? Any guidelines on how to use or get the right amount of salt would be appreciated.

[IGF]

Zinc & Magnesium(ZMA)

What is it? 2 of the basic minerals your body needs, Zinc and Magnesium. It is postulated that over 2/3 of America's population do not get even 70% of the RDA for both of those minerals, so ask yourself do you want to be one of them?

How does it work? Well zinc literally promotes healing, tissue repair, and muscle growth. But for us athletes zinc helps in the production and release of the Gods of Anabolism : Insulin-Like Growth Factor 1 (IGF-1), Growth Hormone (GH) and Testosterone. These hormones are the bare bones of making any physical gains so they're not something you want to skimp on.

Dosage : 450-550mg Magnesium, 25-45mg of Zinc and make sure your ZMA contains some vitamin B6! this helps absorption tremendously

BCAA Supplementation

What are they? BCAA's are a category of essential amino acids (your body cannot produce them) called L-Leucine, L-Isoleucine, L-Valine and differ from normal amino acids becuase of their methyl side chains (CH3)

What do they do? Well BCAA's can be used during exercise as energy (sparing muscle glycogen), prevent muscle oxidization and decreased protein degradation. What does that mean? You can play harder and longer without losing as much muscle, so this would be an excellent supplement when training is increased or you are going through a very rigourous program .

Mittleman et al. (1998) reported an increase of 12% in cycle time to exhaustion at 40% VO2peak with BCAA supplementation.

Dosage: 500-4500mg daily (each) is enough to achieve all possible benefits.

31. Mittleman K.D. et al. Branched chain amino acids prolong exercise during heat stress in men and women. MEdicine and Science in Sports and Exercise 30:83-91, 1998.

Putting it all together
What should they use pre-game? What about post-game? What should they use if they want to get bigger and/or stronger? Give the exact products and/or stacks that will work best and EXPLAIN WHY they work.

Pre-Game stack
400mg caffeine
5g glutamine
5g creatine
1g BCAA's

Post-Game stack
5-15g glutamine (more if you are tired)
5-10g creatine (match intensity)
2g BCAA's

Note: Hydration (and especially myofibral hydration) is extremely important to an athlete. Throughout the day you should be drinking copious amounts of water (but not forcing yourself) and making sure you are getting an adequate amount of sodium (3-4g a day) and postassium (a bannana or other fruite would cover this)

Size & Strength Gains
The most anabolic stack you can have for this is food along with the supplements I have mentioned. Without a diet full of low GI unprocessed carbs, lean protein (1.5-2g per Lean Body Mass) and essential fats you will get no where.

Pre game/training/competition you should have the aformented stack along with some Low GI complex carbohydrates and a lean source of protein.

During a session something like Gatorade would be beneficial because it contains electrolytes (though miniscule - you can add some salt to make it better performance wise) and suger which are quickly digested. BCAA's would also come in handy if possible

Post Game have the aformented stack with a High GI carbohydrate source such as dextrose with a protein shake.

[Jhawk Fitness]

A lot of these articles are good but no one has really hit on electrolyte replinishment during competition .

Right now Ravadongon and Bigcalves have the 2 best IMO. If anyone would like to team up for an article let me know. I have access to a wide database of research through my work.

[IGF]

A lot of these articles are good but no one has really hit on electrolyte replinishment during competition .

Right now Ravadongon and Bigcalves have the 2 best IMO. If anyone would like to team up for an article let me know. I have access to a wide database of research through my work.

Electrolytes = sodium and potassium. You classify a bannana and salt as a supplement?

[bigcalves]

naw theres supplements for electolytes, smart one..

[IGF]

naw theres supplements for electolytes, smart one..

But I would not reccomend paying money for them. Just Like I haven't put tribulus,M1T or other drugs on which I would not reccomend to an individual.

[bigcalves]

But I would not reccomend paying money for them. Just Like I haven't put tribulus,M1T or other drugs on which I would not reccomend to an individual.

i would. especially after some events. in High school wrestling, YOU NEED them, alot of kids drop weight (5-15lbs) of water, so its bad, and electolyte supplementation is needed, in my post , the first thing i cover is a supplement for electrolytes .

PS tribulus works for me

[IGF]

i would. especially after some events. in High school wrestling, YOU NEED them, alot of kids drop weight (5-15lbs) of water, so its bad, and electolyte supplementation is needed, in my post , the first thing i cover is a supplement for electrolytes .

PS tribulus works for me

Good point actually, I never thought of it like that. It didn't cross my mind because the wrestlers I know chose not to drop water levels insanely because it destroys their performance

BTW I believe tribulus is dangerous...the reason why I didn't include it into my article.

[ravadongon]

WEEK NINETEEN :: What Supplements Are Best For Sports Athletes?

By Ravadongon

Before we begin with supplements it must be made sure that the athletes diet is adequate, this is a major influence in the athlete achieving peak performance, as like in bodybuilding supplements will only be able to aid a rigid, well structured diet. Here are some tips:

Stay hydrated

Why?

- Our bodies are made up of 55-65% fluid
- To avoid heat illness and cramping an adequate amount of water must be consumed

Tip

Carry a sports bottle with you at all times and continue to refill it throughout the day

Consume adequate calories and carbohydrates

Why?

- Food is your fuel
- Is the body’s chief form of energy, stored as glycogen in our muscles (and liver)

Tip

Complex carbohydrates including whole grain breads, cereals, pastas, fruits and vegetables should make up at least 50% of an athletes diets.

Eat Adequate amounts of protein

Why?

- Performs many metabolic functions in the body
- Essential for rebuilding and repair of our body's tissue.

Tip

Consume adequate amounts of meat, beans, fish, poultry, nuts, peanut butter, eggs and dairy products.

Regular meals and snacks

Why?

- Maintain blood glucose and energy throughout the day and through practice

Tip

Eat regularly (every 2-4 hours)

Avoid fad diets and choose supplements wisely

Why?

- A lot of products and diets have little (if any) scientific data backing them
- Can actually be damaging to an athletes performance.

Tip

Avoid fad diets, choose supplements carefully by selecting ones that you need and have learnt are effective, and treat off days as refueling days.

This leads me to this weeks topic: What Supplements Are Best For Sports Athletes? Here are the winners in this category: supplements for those who want maximum performance out of themselves on the sporting field:

Creatine (http://www.bodybuilding.com/store/creatine.html)

What does it do?

- Increases amount of ATP (adenosine triphosphate) that is stored in muscles
- ATP – stored form of energy (between 2nd and 3rd phosphate groups) used by the body during cellular respiration to provide energy for the demands of contracting muscles.

Why should I take it?

This means improved performance in strength/power dominated sports, such as football and short distance running, as well as in more endurance associated sports, such as long distance running. If you are prepared to pay more money, CEE (Creatine Ethyl Ester HCL) is a good option. CEE is more potent and better absorbed by the body than creatine monohydrate will negate the bloating effect experienced by creatine monohydrate (http://www.bodybuilding.com/store/cee.html). Kre Alkalyn is also very good for those prepared to spend a little more, and is cheaper then CEE (http://www.bodybuilding.com/store/kre.html)

How much should I take?

Follow packet recommendations. Normally 1 serving twice a day is sufficient. On training days it’s recommended that you take a serving of creatine pre and post workout.

ALERT FOR DISBELIEVERS OR THOSE WITH OBNOXIOUS PARENTS

If you believe creatine is a steroid, you’re WRONG. Creatine is a natural substance occurring in our bodies. Too many articles have illustrated this. Here’s a quote from an article, so you can see:


“Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine.” – (http://www.bodybuilding.com/store/creatine.html)

MY CHOICE: SciFit Kre-Alkalyn Powder - http://www.bodybuilding.com/store/sf/ka.html

Glycerol (http://www.bodybuilding.com/store/pbl/lm.html)

What does it do?

- Causes greater fluid retention than drinking water alone
- Hyperhydration before exercise can reduce, delay or eliminate the negative effects of dehydration.

Why should I take it?

Dehydration, by even the slightest amount, can impair you performance. Because glycerol causes greater water retention, it will keep you hydrated for longer during your sport, so you can always perform at your best.

How much should I take?

Again follow packet recommendations. Usually it will say take around 1-2 hours prior to training.

MY CHOICE: PBL Liquid Muscle - http://www.bodybuilding.com/store/pbl/lm.html

Vitamins and Minerals (Multi Vitamins/ Multi Minerals) (http://www.bodybuilding.com/store/multi.html)

What does it do?

- Essential for bodily functions
- General health and wellbeing

Why should I take it?

This is the most important supplement of all. Athletes engaged in strenuous sports, have a higher demand for vitamins and minerals, so athletes engaged in those sorts of sports will probably need to take more than one serving each day as well as adding additional single nutrients like Vitamin C and Vitamin E which help boost recovery from workouts.

How much should I take?

Follow packet serving recommendations. Normally it will be somewhere around 1-2 servings per day, preferably taken with a meal.

MY CHOICE: AST Multi Pro 32X - http://www.bodybuilding.com/store/ast/multi-pro.html

Protein (http://www.bodybuilding.com/store/proteinfinder.htm)

What does it do?

- Contains Amino Acids – building blocks used by body to construct and repair muscle tissue
- Prevents catabolism – muscle wasting

Why should I take it?

The agreed amount of protein athletes require is generally around 1-1.5g/lb (bodyweight), the supplementation of whey/egg/casein protein is an easy and cheap way to achieve this. With the right choice of protein combined with the right daily regimen of use you will get the most from your training and notice that you recover better and perform at a higher overall level.

How much should I take?

For best results, take 1 serving of whey protein when you wake up and after your workout. Egg protein can be taken any time during the day, really. Casein protein, will best aid you before going to bed (1 serving), if you choose to supplement with it.

MY CHOICES:
Whey: Dymatize Elite Whey - http://www.bodybuilding.com/store/dym/elite.html
Egg: Bioplex Simply Whites - http://www.bodybuilding.com/store/bioplex/simply.html
Casein: ISS Research Micellar Matrix - http://www.bodybuilding.com/store/iss/mic.html

Glucosamine Sulfate (http://www.bodybuilding.com/store/glucos.html)

What does it do?

- Helps re-build cartilage - shock absorber in the joints of your body
- Prevents joint problems before they start

Why should I take it?

Life in general and sports in particular cause a fair amount of wear and tear upon the joints of your body. When too much wear and tear occurs you can become sidelined with an injury that will keep you from being able to perform at a high level.

How much should I take?

Follow packet serving recommendations. Normally it will be somewhere around 1-3 servings per day, preferably taken with a meal.

MY CHOICE: NOW Glucosamine Sulfate - http://www.bodybuilding.com/store/now/gluco.html

Flax Seed Oils (http://www.bodybuilding.com/store/flax.html)

What does it do?

- Increased lubrication of joints
- Better utilization of fats
- Improved mental functioning

Why should I take it?

The reason Flax Seed Oil is such a valuable supplement is because it contains Essential Fatty Acids, which are very important to the human body.

How much should I take?

You need to consume at least 2 to 3 thousand milligrams of Flax Seed each day. An easy and convenient way to do this is by taking it in the capsule form.

MY CHOICE: Optimum Flaxseed Oil Softgels - http://www.bodybuilding.com/store/opt/flax.html

The Bottom Line

PRE WORKOUT SUPPLEMENT AND DIET PLAN:

1-2 hrs prior - 1 serving of Glucosamine Sulfate

1-2 hrs prior - 1 serving of glycerol

1-2 hrs prior - Medium Digesting Protein - e.g. 1 serving of egg protein powder (OPTIONAL)

1-2 hrs prior - Low GI carbohydrate source - e.g. Oats or Beans

1hr prior - 250-500mL of water

15 min prior - 1 serving of creatine (READ PACK RECOMMENDATIONS)

15 min prior - 250mL of sports drink (e.g. Powerade or Gatorade)

15 min prior - At least 250mL of water

POST WORKOUT SUPPLEMENT AND DIET PLAN:

ASAP - 1 serving of whey protein

ASAP - High GI carbohydrate source - e.g. 500mL of sports drink/dextrose

ASAP - 1 serving of creatine

Now you no longer have an excuse for not playing at your best!

[Ifrit]

Nice articles guys. I can't write one because the internet service goes down every 30 minutes so I won't be writing this week. I did one for the last week and the internet went down right as I finished. It's on next week bitches. J/K. Ok not really.

[bigcalves]

BTW I believe tribulus is dangerous...the reason why I didn't include it into my article.

how come, just curious. I take it and it works good. theres no sides i guess.