Supplements

Mogotraining guide to supplementation

1. Stay on track

2. choose the right Supplements

3. timing

4 Drink water

5 work hard, rest hard

6 accelerate benefits

The latest findings in sports nutrition show that the RDA (recommended daily allowances) were formulated primarily to prevent diseases in sedentary folk.1  These recommendations are not relevant for athletes 2.  Even with newer recommendations being posted, generally, these are guidelines for the average folk that can just survive on the minimal nutrition.  Are you here just to survive or thrive?  

Even the general recommendations by the FDA leave me skeptical about their opinion.  This same organization placed grains on the bottom of the food pyramid as if it was the most nutrient dense form of calories that exists. People die of metabolic diseases and struggle to get adequate nutrition because of the empty calories that stock our shelves.  

Fruits, Vegetables, Nuts and Seeds are quite dense in the vitamins and minerals, but the years of large scale farming has watered down and filtered out the density of nutrients that once inhabited these food sources.

In order for you to feel your absolute best and continue feeling great there are some nutrients you need to include into your diet to bring out the maximum function of your body.  Some of these nutrients are found in many foods, however, unless you are consuming hefty amounts of a variety of foods, it is nearly impossible to fulfill all of the requirements for a maximally affective diet.

All of our cells rely on vitamins and minerals to function.  Our cells live and thrive as individual organisms that work together as tissues and organs. These cells have enzymes that carry out actions, communicate, build, break down, and metabolize substrates in order to keep the body functioning well. Vitamins and minerals are co-activators and mediators of these enzymatic actions. Without adequate nutrition, many enzymes would remain inactive and therefore cellular function is inhibited.  Therefore a multivitamin is on the top of the list for Essential Supplements.

In my article "protein" I go over the affects of proper supplementation of protein in the diet. In short, Protein is the building block of all tissue in our body.  Adding protein in your diet will increase muscle tone, improve your metabolism, and regulate your appetite.

Among the most overlooked supplements are probiotics.  Bacteria exist in your body naturally, however not all are good.  In your gut, the existence of bad bacteria can cause poor cognition, poor digestion and overall poor health.  Proper digestion is an incomplete process unless the foods which are eaten are properly broken down and absorbed through the body. The gut has a large responsibility in absorption of all these nutrients.  As the food travels down, the more it can be broken down, the more absorption which takes place. A healthy gut is lined with a plethora of healthy bacteria which will break down and digest all foods properly, thus leading to proper digestion and complete absorption. 

Essential fatty acids are essential for our health.  The membranes of our cells are composed of omega 3s and 6s.  DHA omegas structure the nerve cell membranes as well.  Omega 3s have an important responsibility in regulating inflammation of the cell membranes. Diet's low in Omega 3's can cause excessive inflammation which may lead to a cascade of damaging affects. Omega 3's allow our body to produce the correct hormones from cholesterol and thus mediate and regulate endocrine responses more effectively.  Therefore, bodily homeostasis is maintained and you feel better.

quick review:

ESSENTIAL SUPPLEMENTS

Multi Vitamins

Protein (whey)

Probiotic/ Digestive/ IGY

Fishoils + CLA's

Fat Loss

Caffeine

Green Tea extract

Carnitine + Forskolin

Sesamin and TTA

B-vitamins

Fish oil

Glutamine/Arginine

 Muscle Gain

PROTEIN

BCAAs

Creatine

HMB

Glutamine

Fenugreek

Digestive Health

Fishoils

Probiotics

Wheatgrass

Alkalinity

Ginger Extracts

Tumeric

Curcumin

Chia Seeds

Performance/ Energy

B-Vitamins

Beetroot Extract

Caffeine

Citruilline

Beta- Alanine

Maca Powder

Recovery

ZMA

Calcium

Valerian

Melatonin

Research:

Use for greatest results:

Study:

Why:

 Muscle Gain

HMB

Glutamine

Fenugreek

protein

Use for greatest results: Before and Immediately after resistance training.

study:  Baylor University found a alb muscle gain  in 10 weeks because of protein timing.

Esmarck et al. J. Physiol. 535:301–311 2001. Protein taken in immediately following resistance exercise increases the strength improvement (25 kg improvement in 5RM) Esmarck et al. J. Physiol. 535:301–311 2001. Protein taken in immediately following resistance exercise increases the hypertrophic response.

Why: Our body uses the nutrients more effectively during the window of a workout to build muscle.

Creatine

Use for greatest results: Cycling 6 weeks on 4 off, half dose on cycle off, and 5grams  30 mins pre workout. 

Study: After 12 weeks, a 3% increase in lean mass was recorded, and strength gains improved an additional 12% over placebo (35% respectively) Williams,J.1998. Performance and Muscle Fibers Adaptation to Creatine supplementation. Med. Sci. Sports Exerc., Vol. 31, No. 8, pp. 1147-1156, 1999.

Why? Our body uses the supplemented creatine to resynthesize creatine phosphate, the giving our body more energy to complete lifts, recover between sets, and have more signals for growth.

HMB

Use for greatest results:

Study:

Why:

Leucine

Use for greatest results: 2.5 g pre workout , 5 grams to water to sip on (through day, or during workout) 5 grams post workout. cardio: 2.5-5 grams pre card. resting: through day/before bed: add leucine 2.5-5 grams before retiring.

Study: Crozier et al. J Nutr. 2005 Mar;135(3):376-82. Increasing leucine results in increasing mTORC1 activity even without increased insulin

Why: Leucine is known to be an anabolic trigger that will increase protein synthesis and therefore increase lean muscle tissue, or prevent the catabolism of muscle tissue during rest.

BCAAs

Use for greatest results: Use for greatest results: 2.5 g pre workout , 5 grams to water to sip on (through day, or during workout) 5 grams post workout. cardio: 2.5-5 grams pre card. resting: through day/before bed: add leucine 2.5-5 grams before retiring.

Study: Tipton et al Am J Physiol. 276:E628, 1999. Oral amino acid supplementation tends to decrease breakdown and increase synthesis resulting in a significant increase in protein balance.Tipton et al Am J Physiol. 276:E628, 1999. Oral amino acid supplementation before resistance exercise results in a greater amino acid uptake.

Why: BCAAs facilitate all protein signaling and therefore maximize the potential your body has with the protein it ingests, as well as can use to build muscle.  The intake of proteins may not always be high in BCAAs therefore supplementing will ensure the maximal ability of the body to use the protein to synthesize structure.

Supplements for Performance

Beetroot Extract

Caffeine

Citruilline

Beta- Alanine

glycine-propionyl-L-carnitine

-4 grams daily for increasing Nitric oxide production

Study: The results of this controlled trial demonstrated a significant general main effect (p = 0.0008) for increased nitrite levels across all time points of testing. With supplementation of glycine propionyl- L-carnitine, there was a greater than 30% increase in nitrate/nitrite levels across the testing period.

why:   nitric oxide stimulates angiogenesis, as well as improved anaerobic threshold in subjects

Citrulline malate 

enhances performances and reduces soreness

59% more reps per set submaximal, and 40% less soreness

high level training and high competitive events will benefit.

8grams

study: Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness, Pérez-Guisado, Joaquín1; Jakeman, Philip M2

Journal of strength conditioning and research

WHY: Increase work capacity during a workout and reduce soreness.