Does anybody out there take supplements to help their training? What's working for you?

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Permalink Reply by Ashlea Hill on April 9, 2009 at 12:03am

Hey I know what you mean I'm going through the same problem right now, but I have found that eating bananas actually helps me heal a lot faster. Doc gave me 6-8 weeks of healing but since I have been eating bananas everyday it's cut my healing time down and I will be back in no time at all! But try the banana

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Permalink Reply by Mark Pannaralla on April 9, 2009 at 4:30am

I don't use it anymore because I'm mainly looking to cut weight but if you are looking for something to increase muscle healing and gain muscle, have you tried creatine? Just about every body builder takes it because it helps so well in muscle recovery. I had great success with it when I was trying to add muscle.

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Permalink Reply by Cottonwood Combat on April 9, 2009 at 6:46am

As a trainer I always recommend checking your diet first. Are you getting enough green leafy veggies in your diet? Are you eating enough lean meats? Are you getting enough fresh fruit? The best formula is 40% protein, 30% good complex carbs and 30% good fats. I suggest 1 tblsp flax oil twice daily - 1 about an hour or two before class is a good idea. Then just eat very small amounts of fat in your daily diet.

Phosphatidyl Serine is a great Cortisol blocker. So it will help in time to inhibit muscle soreness and increase the speed muscular recovery. I used to use it when really pushing to peak before a fight, many years ago before I realized even caged matches had rules and I was not very good under rules. Needless to say Krav really liberated me. Anyway, using 400 mg twice a day (one dose within an hour after your workout) will likely help a lot after about 2 weeks. After the two weeks you can usually cut back to one 400 mg dose in or with (if in capsules) your post-workout drink.

I agree that creatine will help - micro creatine is easiest to digest, for most people. Use it as 1 heaping teaspoon four to six times a day for the first week or two, then cut back to one teaspoon in your recovery drink. Creatine HCL (hydrochloride) is the least expensive and studies show the difference in effect with the more expensive forms is pretty nominal....

Lastly, Glutamine can help in a synergistic way with Creatine. Take it in equal portions and follow the same pattern as creatine.

These are guidelines I have followed over and over again. For other options, try Evening Primrose Oil gelcaps for pain relief around bedtime and I also like a product called Ionic Fizz or even Natural Calm. These are both powerful magnesium supplements, so they will really relax you fast if taken in slight warm to mildly hot water. The downside is you need to start slow on either of the two as they can cause loose stools if you take too much - and severe cramps. So start with 1/4 teaspoon in the warm/hot water and increase very slowly - say over about 2 weeks give or take. You'll know when you have reached the premium amount for your body, trust me - LOL:)

I hope this helps,
Tim

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Permalink Reply by Ryan Tower on April 9, 2009 at 3:25pm

Wow!! Thank you Tim! This is very good information. Have you heard that flax seed oil enlarges the prostate? I've read that somewhere and wondering if it's true. Also, have you heard of any side effects from Creatine. I used to take it but it seemed to give me huge mood swings. Do you know if it increases testosterone? I've tried researching it but I can't find anything that says it does or doesn't. Is there an alternative to creatine that you know of?
Uh oh! I don't know if I want to try the Ionic Fizz!! What happens when you reach the premium..or do I want to know? :)

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Permalink Reply by Cottonwood Combat on April 9, 2009 at 4:55pm

You're welcome! The premium is when you start to notice a small difference in consistency of your stools. When you see this, just back of a little-LOL! It's not really as bad as it sounds, the Ionic Fizz is easier to dose as it comes with a measing scoop. Most people can use upto about 800 mg a day without a huge change, and the Ionic Fizz is around 400, well below what will cause bowel distress.

Back to the creatine, exercise itself has a big affect on test. The more heavy training you do, the more it will increase to a point. Creatine has been shown to have fat burning properties by keeping the cells in a "working" state. By this I guess I mean that because it is bombarding the cells with water infusion, the cell doesn't get as much rest. However, creatine also recharges ATP which is critical for cell recovery and the mitachondria programming the nutrients inside each cell. This optimizes the cells ability to recover so it does not need as much time to do so. I haven't heard of any direct link of creatine raising test, however, if you are able to work harder and longer it would definitely contribute to a change in hormone balances.

The one issue I do know of with creatine is a kidney problem. Scientists say that MOST people who develop it seem to have been genetically predisposed to getting it anyway. The science is completely inconclusive as to any connection at all to creatine, however, some people who developed the issue were using large doses of creatine for extended periods then stopped without weaning off of it. Again though, the medical reports are inconclusive as to whether creatine was a factor in any way at all.

PS - I was really tired when I typed my previous, the lesser expensive form of creatine is monohydrate, not HCL.

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Permalink Reply by Ryan Tower on April 10, 2009 at 4:20pm

You guys are awesome! Thank you so much for all the help!!

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Permalink Reply by dindo de jesus on April 9, 2009 at 4:10pm

if you want to hasten muscle healing and recovery , try taking "Glutamine" supplement. This is an amino acid which aides muscle recovery, take 5 grams before and after a rigorous training. Plus you can add Whey protein shakes, one scoop before and after training to avoid muscle loss. But there's no substitute to whole foods, up your protein rich foods such as egg whites, nuts, tuna, and lean meat.

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Permalink Reply by dindo de jesus on April 9, 2009 at 4:13pm

Creatine is the most researched supplement in the market, as of now there is no evidence of any side effects in taking Creatine.

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Permalink Reply by guard on April 9, 2009 at 4:54pm

I am a strict vegetarian, so i take a good soy-protein isolate. it is tasty, high biological value and help me to recover fast.

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Permalink Reply by Cottonwood Combat on April 9, 2009 at 5:36pm

Soy Isolates are really good at activating the production of Thyroid Hormone as well. This hormone is a very powerful fat burner. Some have said it's third to test and adrenaline other say second only to test for it's fat burning properties. The dosage for most people is 50grams in 2-3 equal doses divided throughout the day. So 15-25 grams 2-4 times a day is about right. Soy can be hard to digest for those who aren't used to it. So using it in a good juice with a little Essential Fatty Acids (Flax Oil or maybe Safflower Oil) will help ease the stomach and intestines.

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Permalink Reply by Specialist on April 10, 2009 at 3:53pm

Go to advocare.com This is used by Dallas Cowboys, UFC Fighters, Baseball folks and more. Need info just let me know. I know a strenght and conditioning coach who can help.

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Permalink Reply by guard on April 19, 2009 at 7:38pm

Check out MMA Fighter Mac Danzigs Plan:

http://www.mikemahler.com/articles/macdanzig.html

....it would be a very good inspiration.

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