If I'm training consistently, what kind of supplements should I take?
First, whether you're training or not, it's always wise to supplement with a good quality multi vitamin. The standards of recommended daily allowance (RDA's) were developed in the 1920's to avoid acute deficiency diseases like scurvy and rickets (deficiency of vitamin C and D). But it doesn't take into account increased physical activity, among other things. So start with a good quality multi vitamin and take it several times a day.
Second, if you're training consistently and with intensity, you may want to supplement with the following:
- Glutamine: an amino acid that is highly concentrated in our muscles. While the body can make glutamine, there are times when the body's need for glutamine is greater than its ability to produce it. Studies show that taking glutamine can help increase protein synthesis, decrease muscle breakdown, decrease recovery time needed after a workout and enhance immune functions.
- Creatine monohydrate: a combination of three amino acids, is found mostly in meats and fish, but in limited quantities. It is an important part of the energy cycle of our muscles, and supplementing with creatine can provide added energy to the muscles during quick, explosive movements.
- Essential fatty Acids: also known as Omega 3s and 6s. EFA's support the cardiovascular, reproductive, immune, and nervous systems, and in repairing cell membranes. They also regulate inflammation, an important factor when training. The best sources are fish, flax, nuts and seeds.
- Antioxidants: taking extra Vitamin C, E, selenium and zinc helps enhance immune function and reduce oxidative stress, which results from training. Your multi vitamin won't likely have enough of these vital, anti-ageing nutrients.
- Protein powder: as you train, your protein needs naturally go up. A high quality, clean protein powder is a quick, affordable and transportable way of ensuring you're getting enough protein.
- Greens: a good quality green drink helps to detoxify the body and provides valuable energy and lift, not only to your workouts but for your entire day.
Finally, get educated about specific supplements in relation to your lifestyle. For example, if you drink coffee, you may need more Vitamin C. If you are a vegetarian, you may need to supplement with iron and B 12. It pays to know your own specific needs when it comes to supplementing.