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NUTRITIONFOCUS By Karen Morse, MPH

Supplements for Every Athlete

1. ProteinProtein is one of three macronutrients (along with carbohydrates and fats) that we need

to consume in large quantities to provide our body with the energy it needs to function.

We also need protein for tissue repair, immunity and to preserve muscle mass.

What are the benefts for athletes?“Protein is a foundational product for all athletes,” explains Scott Herkes, a Certifed

Fitness Nutrition Coach and franchisee of the Max Muscle stores in Bettendorf, Iowa and

Moline, Illinois. “If people are training and not getting enough protein they won’t have as

much muscle recovery, which allows them to get stronger and leaner.”

How to take it:At a minimum athletes should use protein post-workout, but it can be consumed any

time of day. For a combination of fast-absorbing whey protein and isolates plus dairy-

based casein, which is absorbed more slowly but stays in your system longer, try MaxPro

Advanced Multi Source Protein. Visit MaxMuscle.com for more details.

No matter how intensely you work out or how disciplined you are about your nutrition, there are still areas where you can beneft. From enhancing cardiovascular endurance and boosting strength to revving energy levels and supporting immunity, these supplements can help take your ftness to a whole new level.6

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2. CreatineCreatine is a compound produced in

the liver, kidneys and pancreas that

helps supply energy to cells. Creatine

is converted into phosphocreatine and

stored in the muscles that your body

can use for energy during high-intensity

exercise such as sprinting and weight

lifting.

What are the benefts for athletes?“Your body goes through about 2 grams

of creatine a day naturally,” says Herkes,

“you have to replace that with diet or a

combination of diet and supplements.”

Strength-building athletes should be able

to increase the number of reps performed

at a certain weight, as well as notice a

decrease in recovery time. Endurance

athletes will also notice a difference

in performance since creatine helps to

replenish adenosine triphospate (ATP).

How to take it:Creatine builds up in your system over

time, so Herkes recommends taking a

5g daily dose for three weeks. This will

give the product time to saturate the

muscles enough to provide some beneft

to any athlete. Try CX3. Visit

MaxMuscle.com for more details.

3. Beta-AlanineBeta-alanine is a naturally occurring non-essential amino acid that is

necessary for the production of carnosine inside muscle fbers. Boosting

carnosine allows muscle fbers to soak up more hydrogen ions from lactic

acid buildup and remain in an optimal pH range. By keeping muscle fbers

in an optimal pH range, they are better able to maintain more strength and

endurance during a workout and reduce lactic acid burn.

What are the benefts for athletes?A study published in the International Journal of Sport Nutrition and Exercise

Metabolism found male athletes who were randomized to the group given a

beta-alanine supplement were able to maintain higher intensity workouts due

to reduced fatigue and increase lean body mass. Beta-alanine supplementation

is benefcial to both strength and endurance athletes.

How to take it:Beta-alanine also builds up in your system

over time. Research has shown increased

carnosine concentration up to 65 percent

after only four weeks of beta-alanine

use. Herkes advises adding one

teaspoon (3.2 gram daily dose) powder

to a pre-workout juice or shake. Skin

tingling, or parasthesia, has been noted

by some athletes after taking a full daily

dose at once. While not known to cause

harm, consuming 1.6 grams of beta-

alanine twice a day should prevent this

side effect from occurring. Try ALLMAX

100% Pure Pharmaceutical Grade Beta-

Alanine. Purchase online at

Amazon.com.

4. Branched-Chain Amino Acids Branched-Chain Amino Acids (BCAAs) refer to a group of essential amino acids, including leucine, isoleucine and valine. Our bodies can’t produce essential amino acids, so they must be consumed as part of our diet.

What are the benefts for athletes?“After about 90 minutes, your body has used up all of its carbs for energy, and then starts to use protein from your muscle,” explains Lisa S. Bashford, a Physical Therapist Assistant and Sports Nutrition Specialist. “Athletes work hard for their muscle,” Bashford says. BCAAs allow our bodies to use food for energy for a longer period of time and prevent muscle breakdown.

A 2009 study found that long-distance runners who were given BCAA supplements experienced a reduction in muscle soreness and less fatigue after intense training.

How to take it:Take as directed on the product packaging. Try Max Pro BCAA. Visit MaxMuscle.com for more details.

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5. Arginine Arginine is an amino acid necessary for the production of

protein, ridding the body of ammonia and in making nitric oxide

(NO). Arginine-rich foods include animal proteins such as meat

and fsh, as well a dairy products and nuts.

What are the benefts for athletes?Once arginine is converted into NO, the compound relaxes blood

vessels and arteries, improves circulation and increases the

amount of oxygen to our muscles. Increased oxygen levels in

the muscle extend the time to exhaustion, allowing for longer

and more intense bouts of exercise.

How to take it:Herkes recommends Nitro 2, a

fast-acting Max Muscle product

taken pre-workout (4 capsules

equals one serving) Nitro 2

has three sources of arginine

and co-factors that allow

NO synthase, or NOS, to be

exhibited in your system. Visit

MaxMuscle.com for more

details.

6. Multi-VitaminHarvard School of Public Health calls a daily multivitamin a great nutrition insurance policy. Available in many formulations, a good multi should contain 100 percent of the Recommended Daily Value of vitamins and essential minerals necessary for good health, including B-vitamins, vitamin A, C, D, E and others.

What are the benefts for athletes?While a healthy diet should provide all of the vitamins and nutrients we need, not many people eat a perfect diet every day. “Many of us do not know if we have a particular vitamin insuffciency unless a doctor orders blood work,” says Bashford. Athletes use a great deal of dietary nutrients during workouts and recovery. A good multivitamin helps replenish what we may be lacking or what our bodies consume.

How to take it:Take as directed on the product packaging. For a great multivitamin, try Max Vit-Acell Anti-Oxidant. Visit

MaxMuscle.com for

more details. MS&F

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