Fall 2010 Supplements

Essential supplements:

1) Multi-mineral tablets or capsules

Solray or any chelated brands that come
in 4-6 Tablets or caps - with at least 1000 mg of Calcium and 500 mg of magnesium
as part of the mix.

I recommend that the formulation contain some small amount of IRON as that is an indispensable part of the Hemeglobin molecule and is used up rapidly in
reproducing that molecule in response
to intense training.

2) Co-Q 10

Must buy the "Ubiquinol" formulation,
at 50 to 100 mg per cap - take at break-
fast and at dinner with food preferrably
with a fatty acid ladden food (eggs or
with Fish Oil caps).

Supremely important in the utilization
of OXYGEN in every cell of the body
and therefore all major energy systems

$25 (60*100mg) - http://www.allstarhealth.com/f/now-ubiquinol_100mg.htm?utm_source=google&utm_medium=GPS&utm_campaign=8732

$26.10 (60*100mg) - http://www.bodybuilding.com/store/now/ubiq.html


3) Vitamin B-50 complex caps:

Take with food twice per day:
Breakfast and lunch.
Regulates every energy system
in the body. Rapidly depleted by
intense exercise.

$11.52 (250*B-50) - http://www.bodybuilding.com/store/now/b50.html


4) Vitamin C

1000 mg or 500 sized caps
with Bioflavonoids - If you buy Ester-C
brand, you can take 3000 mg between
each meal on an empty stomach or
with protein/ fruit smoothies/ shake.
I recommend 8000 mg per day

5) N-Acetylcysteine

NAC is a precursor to intracellular
GLUTATHIONE, one of the human
body's most powerful antioxidants,
and is used to prevent exacerbations
of chronic bronchitis and to prevent
and treat conditions of oxidative stress.

6) Fish Oil caps - pharmaceutical grade

Should have a relatively equal amount
DHA and EPA per cap - too important
to cheap-out on because they are
Necessary to the production of most
of the body's hormones (like testos-
terone, estrogen) and BRAIN cells

Start out taking a combined 3000 mg
of DHA and EPAin divided doses
throughout the day:
(1500 at breakfast and lunch or with
between meal protein shakes/smoothie)

Each month increase DHA-EPA com-
bination by 1000 mg until your C-reac-
tive protein test shows a decline in
Inflamation.

7) Masquelier's Tru-OPC's (Nature's Way)

Instead of Pycnogenol, I am recom-
mending the form of Grapeseed extract
that was used in the bulk of the studies
showing the powerful impact that
Ogliopeptides have in developing new
and strengthening existing capillaries,
and arterial and veineous endothelial
linings.

8) Vitamin E

Buy 400 IU mixed tocopherols caps with
Gamma tocopherol being the highest in
concentration. Take 2 per day.

Vitamin E, as an antioxidant, has cyto-
protective properties that are largely
attributed to its ability to scavenge
highly reactive oxygen species,
created as a result of inflamation
caused by intense training, thus
attenuating lipid peroxidation of
cellular membranes.

9) R-Alpha Lipoic Acid

It is an essential coenzyme with a
Vital role in mitochondrial electron
transport reactions involved in con-
verting glucose into ATP to
produce energy.

It is also a powerful fat and water
soluble antioxidant that can easily
cross cell membranes thereby conferring
Free radical protection to both
Interior and exterior cellular structures.

Recharges vitamin C & E, reducing
the frequencies and amount of their
daily doses.

10) WHEY protein isolate

Take 30 - 50 grams blended together
with a cup of frozen berries and milk
up to 3 times per day - most especially
within 45 minutes of the end of each
workout.

Has a powerful positive influence on
the immune system and contains the
amino acids necessary to create and
repair muscle tissue torn down by
Intense training.

11) Triple Strength Lecithin (GNC brand)

Buy 1200 mg caps if you cannot
get the Triple Strength brand.

Contains a high level of CHOLINE,
one of the componants of the neuro-
transmitter ACETYLCHOLINE,necessary
to maintain coordination, and has been
shown to protect the LIVER from certain
types of damage, even helping to re-
verse damage that has already occur-
red.

12) Wheat Germ Oil

I recommend that you by the capsules
(20 minims) and take somewhere
6 to 12 per day.

Wheat germ is known to contain the
FATTY ACIDS which help with redu-
cing inflamation and restoring hormonal
balance (body weight control).

It also contains OCTACOSANOL
which was demonstrated In studies
to be an "ergogenic" agent
( an exercise performance promoting
agent especially effective for improving
endurance capacity and reaction time,
as well as, other measures of exer-
cise capacity.)