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Supplement
is exactly what its name suggests, i.e. supplementing our main diet
ensuring the absence of deficiency of any nutrient. It doesnot aim
to substitute the main diet. For example, need of protein increases
for an exercising person and therefore his protein intake should
be increased. This can be in the form of protein supplements.
Protein Powder:
Protein builds muscles. It is most essential for strength and
power trainers. Without this it is very difficult to build a muscular
body. After strenuous exercise body’s level of protein depletes
and it is essential to supply easily digestible protein at the earliest
after exercise so that the muscles repair process could start immediately.
Protein powder helps body absorb protein and start supplementing
the depleted level. Whey protein is the best in the market and the
second best is Soy protein powder. 2 to 3 spoons of any of this
protein powder in skim milk half an hour after exercise serves the
purpose. Without it you can not build quality muscles.
Creatine: World’s
best and No. 1 supplement for power and strength, Creatine is derived
form 3 amino acids – Arginine, Glycine and Methionine. It increases
power and strength. It helps recover faster between sets so you
can train harder. It also increases body weight. Its effect on body
can be seen and felt directly. It is sold in the market in the white
powder form and advisable to take 4 to 5 gm half an hour before
strenuous exercise session in plain water or in fruit juice.
Glutamine: Even
though it is a non-essential amino acid (Amino acid is the building
block of protein), it is often described as being conditionally
essential. Under times of physical stress you may need to ingest
glutamines to match the needs of your body. A well maintained intramuscular
glutamine store ensures that there is no muscles breakdown (catabolism).
It is also believed that glutamine plays an important role in maintaining
a healthy immune system. It is sold in the white powder form in
the market. It is advisable to take this supplement 5 to 6 gm one
hour before a strenuous exercise and another 5 to 6 gm after 4 to
5 hours after exercise. Take guidance from a learned coach.
Branched-Chain Amino Acids
(BCAA): There are three amino acids namely Leucine, Valine
and Isoleucine which are together as a group known as BCAAs. Effect
of BCAAs on power and strength athletes is very impressive, which
includes sparing muscle glycogen, decrease muscle breakdown, increase
fat free mass and decrease one’s perception of effort during exercise
(exercise feels easier). It is sold in the market in the form of
tablet. It is advisable to take this supplement 1 to 2 gm along
with glutamine. Take guidance from a learned coach.
B-hydroxy-B-methylbutyrate
(HMB): It increases lean body mass and prevents muscle breakdown.
Common dose is 3 to 4 gm daily. However take guidance from a learned
coach.
ALANINE (Non-Essential
Amino Acid): Is an important source of energy for muscle
tissue, the brain and central nervous system; it strengthens the
immune system by producing antibodies; helps in the metabolism of
sugars and organic acids. It also facilitates glucose production,
prevent muscle breakdown, balance blood sugar. Common dose 1 to
2 gm. Take advise from a learned coach.
TAURINE (Non-Essential
Amino Acid): Helps stabilize the excitability of membranes
which is very important in the control of epileptic seizures. Taurine
and sulfur are considered to be factors necessary for the control
of many biochemical changes that take place in the aging process;
aids in the clearing of free radical wastes. In bodybuilders it
acts as cell volumizer, anti catabolic and insulin like. Common
dose 1 to 2 gm. Take advise from a learned coach.
ARGININE (Non-essential
Amino Acid): Studies have shown that it has improved immune
responses to bacteria, viruses & tumor cells; promotes wound healing
and regeneration of the liver; cause the release of growth hormones;
considered crucial for optimal muscle growth and tissue repair.
Common dose 5 to 10 gm. Take advise from a learned coach.
Vitamin C: It acts
as antioxidant. It helps heal scar tissue and prevents infection
to respiratory tracts. It also aids in the absorption of iron. It
is found in sweet – sour fruits (citrus), tomato, watermelon, pear,
cabbage, pineapple, green leafy vegetables. |
