I assume if you are reading this article you are at least planning on using supplements beyond the Essentials. As I said in the earlier article, both the Bare Essentials and Beyond the Essentials are the foundational supplements in order of importance.
So here we are at Phase III, Building on the Essentials.
ZMA
I really like this one. Two critical minerals are depleted during intense training, zinc and magnesium. As do all supplements, they provide benefit in muscle recovery. ZMA is effective in raising anabolic hormone level, including free testosterone and IGF-1 that are suppressed during hard training.
The added benefit of ZMA is that it improves sleep efficiency. I agree. After a hard workout, my muscle can be a bit twitchy and tense even hours later. ZMA seems to settle me down to sleep more soundly.
Take ZMA just before bedtime on a empty stomach, if possible.
Glucosamine and Chondroitin
No, this is not just for older folks. If you have been banging the weights awhile, you know that your joints are taking a beating. Don’t wait until your shoulders are bothering you, protect those joints. Glucosamine is the major precursor in the production of cartilage. If your joints are tender or aching, these supplements facilitate repair.
Chondroitin helps hold water in connective tissues, ligaments and tendons. When water is held in these tissues, the tissue is smoother and more uniform to help spread the stress more completely during exercise. Chondroitin like Glucosamine also helps repair cartilage.
Start now and avoid the pain later.
Glutamine
Glutamine is an amino acid central to muscle recovery. Glutamine enhances digestion and bolsters the immune system. Though Glutamine is abundant in the body, it is also easily depleted by stress, infection and of course intense exercise. Without adequate Glutamine, protein synthesis, that is muscle recovery, is impaired. If stress or infection are frequent, glutamine that is stored in the muscles is withdrawn.
Glutamine works a little bit like a antibiotic, it must be consumed continually and consistently over time to receive its benefits. It does not provide a quick fix like you expect from Advil. The average diet includes little if any glutamine. Recommended dosage is 5 grams between meals and 5 right after a workout.
Oats
No, it’s not a fancy acronym and it is really not a supplement. But if you are like me you look for foods with a lot of protein. Consequently, we can often fall into a low fiber diet. And with a low fiber diet, your digestive track will not be clean and at its peak. Oats will help clean that track so that you can absorb those supplements we have talked about.
I think the best way to take the oats is uncooked in a protein shake. Every morning in my shake I blend two scoops (the scoop that comes with your protein powder) into milk with the protein powder. I realize the drink can be a gritty but it will slide right down if you continually swirl the concoction. Go for it. It will make you a regular as the Big Ben clock in England.
Also, oats have shown to improve blood cholesterol which is good if you also have a diet heavy with red meat and eggs.
You can buy big bags of Quaker Oats at Sam's Club for almost nothing.
BCAA or Branched Chain Amino Acids
BCAA promote muscle growth and recovery. No big surprise right! Of all the amino acids, leucine, isoleucine, and valine make up a third of the amino acids in the muscle. After a workout, chances are good if you did an intense workout, you have depleted these by a 10-15%. To continue to replenish your muscles, recommendations are to take 5-10 grams spread throughout the day. Keep in mind that a good protein powder includes these BCAA's and your intake can be adjusted accordingly.
This wraps up your 10 Essential supplements. Eat, Drink and Grow Huge!!
Sweat eventually hardens to Muscle".....Scott
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