OK, we know that a vitamin and mineral supplement is essential. Let's look at some other supplements that can help take you to the next level.
Protein Powder Drinks - Warriors need more protein than the average person. The body's tissue is made from protein. Protein is required for muscle growth and repair. Protein deficiency will lead to muscle soreness and fatigue. Select a protein shake low in sugar.
Glutamine - Glutamine (also known as L-Glutamine) is the most abundant single amino acid in the blood. It is also the most abundant amino acid inside our muscle tissue. Glutamine comprises over 60% of the amino acid pool in skeletal muscle. It delivers muscle-building nitrogen into muscle cells where it is synthesized for growth. What does this all mean? Glutamine has been proven to assist in muscle growth while preventing muscle tissue breakdown. When we train hard, our Glutamine levels drastically drop. Our Glutamine concentrations remain low until the recovery process is complete. This process varies in length depending on the intensity of our workout.
Intense training draws Glutamine from our muscle tissue which leads to soreness and slow recovery rates. So what is the solution? The solution is to supplement with Glutamine following your workout. By supplementing this amino acid, we counteract the drop in muscle protein synthesis. You will experience faster recovery rates. When we overcome soreness, we are able to train harder, thus realize greater improvements in our physical condition. Supplement with Glutamine immediately following your intense training session. I recommend mixing the powder form with a drink or protein shake.
Branched Chain Amino Acids - BCAAs are essential amino acids that aid in muscular growth and healing. BCAA supplementation will reduce muscle damage thus increase energy levels.
Creatine Monohydrate - Creatine monohydrate induces an increase in body mass while increasing muscular energy reserves. Creatine augments energy levels by increasing the availability of ATP (adenosine tri-phosphate), the organic compound that yields energy for muscular contraction. Supplementing with Creatine will cause moderate weight gain due to water retention by the skeletal muscle. Creatine will increase strength and explosive power. It can help you get more out of your workout while increasing recovery rates. Try supplementing with 3-5 grams per day. You can avoid the "loading phase" prescribed on most Creatine packages. You can consume Creatine before or after your workout.
Ribose - Ribose is an excellent supplement to improve anaerobic endurance and muscular recovery. ATP is the body's primary energy carrying molecule. During strenuous exercise, our bodies lose large amounts of ATP. Without ATP, we cannot train anaerobically for extended periods of time. Ribose allows the body to replenish lost ATP energy stores. Ribose supplementation helps us to maintain high energy levels to provide peak performance. Ribose is most effective if taken both before and after a period of anaerobic training (such as sparring, conditioning drills, and interval running).
Ribose can also increase the effectiveness of Creatine. During quick bursts of activity, Creatine plays an important role in energy production. A muscle only stores enough ATP to perform intense muscle contractions for about 10 seconds. The body must develop new ATP for your energy to continue. Creatine and Ribose work hand-in-hand to regenerate ATP and keep your body functioning during intense training.
Flaxseed Oil - Flaxseed Oil is a great supplement. Flaxseed not only provides essential fatty acids but also improves stamina and endurance, shortens recovery time, and reduces soreness. Flax has also been shown to raise testosterone levels. Supplementing with flaxseed oil will help you maximize testosterone production. I supplement with Flaxseed oil in the morning and evening.
L-Tyrosine - The brain uses L-Tyrosine to synthesize the neurotransmitters norepinephrine and dopamine. These neurotransmitters are important for clear thinking, long-term memory, and feelings of alertness and stability. L-Tyrosine serves as a nutritional stimulant to the brain. It will help to prolong the effects of various energy formulas such as caffeine.
HMB - HMB plays a role in the synthesis of muscle tissue. It helps to burn fat and build muscle consistently in response to exercise. HMB increases the rate of protein being used to increase muscle growth, while decreasing the tear down of muscle that occurs after intense resistance exercise. HMB is especially important during low-carb diets as it reduces muscle-tissue breakdown. You will notice results with 5 grams per day.
Glycerol - Dehydration will significantly impair endurance performance. Dehydration is common during intense training regimens. Sports scientists have discovered that by adding glycerol to water before exercise, athletes can increase the amount of water in the body for several hours. Glycerol causes the kidneys, which are responsible for urine production, to retain water. Glycerol can enhance performance by preventing or delaying dehydration. It helps maintain body water to delay the onset of dehydration, helping you to train harder and longer.
Pycnogenol - Pycnogenol is an antioxidant that is said to be more effective than Vitamin A, C, and E. It has been shown to promote quicker recovery while enhancing overall energy levels and stamina.
Cognamine - Cognamine (nick-named BodyQUICKEN or BrainQUICKEN) is the only laboratory tested neural speed performance product in the world that has been validated by Olympic and World Champion professional athletes in over 10 sports. Cognamine produces immediate effects on reaction speed, speed output, and speed-strength endurance within 30-60 minutes of the first dose. I have used Cognamine and can testify to its benefits. You will definitely notice increased energy and concentration. The only downside is that you can expect to pay around $50 (US Dollars) for a 30-day supply.
Phosphatidylserine - Phosphatidylserine improves brain function, protects against cell damage associated with intense training, and helps to prevent post muscle soreness. Phosphatidylserine also aids the immune system. It counteracts the negative affects of overtraining. Phosphatidylserine is a great supplement that can be quite expensive.
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