loading the first stage of using supplements
Is it necessary to load the first week of use for some of these supplements?
Well my thoughts are I've never loaded any and I haven't used much but I've also made gains without loading that first week. Maybe I would have made more gains by loading. If any one could answer this thought, please do so.
Don't forget about the benefits of Omega 3's
In regard to supplements many athletes search for the Holy Grail. If they compete then they are most likely looking for something that is competition legal and will provide them the edge. There is no Holy Grail. We are all different in our genetics and our responses to exercise, diet, and supplements. However, we need not look too far to seek good solid nutritional benefits from inexpensive sources. Whey Protein Isolate is an essential part of an athletes diet along with a good balance of lean meats, fruit and vegetables. But the intake of Omega 3s is something often neglected by athletes and this is to their detriment.
Omega 3s (Fish Oils - Superunsaturated Fatty Acids) facilitate Muscle Growth (when used in conjunction with Isotonic Exercise) - due to their ability to increase nitrogen retention. Fish Oils protect Muscle Fibres from the toxic effects (catabolism) caused by the stress associated with intensive exercise. People consuming fish oils have reduced creatine phosphokinase levels following intensive exercise compared to persons not consuming fish oils (creatine phosphokinase is a biomarker of exercise-induced damage to muscle fibres (Konig, D. A., et al. Essential fatty acids, immune function, and exercise. Exercise Immunology Review. 3:1-31, 1997).
Flax Seed Oil is another great supplement. It shortens the time necessary for fatigued muscles to recover after exertion. Studies have also shown that Flax Seed Oil may improve athletic performance. This is due to Alpha-linolenic acid (the major constituent of flax seed oil) and its ability to enhance oxygen usage and energy transformation, two activities required for optimal athletic performance. Athletes seeking to increase their energy output are advised to ensure that their intake of alpha-linolenic acid (from flax seed oil) is optimal. Some athletes using supplemental alpha-linolenic acid from flax seed oil report improvement in their athletic performance (Luoma, T. C. Essential fatty acids. Muscle Media. 64:62-68, 1997)
So you really cant go past Fish Oil and Flaxseed Oil as key dietary requirements.