Nutrition and Training
Published April 14, 2024 | 
In a perfect world, you’d eat four to six small meals a day, and each one would consist of nutritionally balanced, freshly prepared foods that meet your individual needs. But let’s face it: Many of us barely eat one healthy meal a day. That’s why supplements can augment your diet with the vitamins, minerals and other nutrients you lack.
When it comes to weight training, carbohydrate drinks, protein powders, creatine and HMB all aid muscle recovery and stimulate muscle growth. However, you may want to add some other substances to the list, notably glutamine,pycnogenol, magnesium, omega-3 fatty acids andselenium.
Glutamine is an amino acid derived from high-protein foods, such as chicken, turkey and dairy products. It’s known as the immunity amino acid because it serves as the chief fuel source for the immune system. When the body becomes stressed, as it does during hard training, the need for glutamine increases. Depriving your body of glutamine for extended periods of time may inhibit muscle recovery and growth. Therefore, you might try adding about eight grams of supplemental glutamine within an hour of exercise.
Pycnogenol is derived from pine bark, but its active ingredient, a bioflavanoid known as procynanicidolic oligomer (PCO), is also found in grapes and red wine. PCO has been shown to be 20 times more potent than vitamin C and 50 times stronger than vitamin E. PCO may also prevent heart disease (the French, who consume great quantities of red wine, have a low rate).
Magnesium is involved in more than 50 biochemical reactions in the body, from immune support to muscle contraction. Unfortunately, stress and severe sweating can contribute to low levels, and poor soil quality can mean less magnesium in foods containing the mineral. Some studies show that inadequate magnesium intake can translate into decreased strength gains.
Omega-3 fatty acids, commonly known as fish oils, may be the most important supplement to come along in years. Fish oils can make muscle tissue more responsive to insulin, which is released when you eat carbohydrates. The result could be improved energy, greater muscle growth and less fat storage. Some studies show that four to six grams a day may be beneficial, although many experts believe as little as six grams a week is sufficient.
Selenium, along with beta carotene and vitamins C and E, plays a vital role in the body’s antioxidant defense system. Selenium is a precursor to the antioxidant glutathione peroxidase. Since effective antioxidants support the immune system and prevent fatigue, taking 100 to 200 micrograms a day of the L-selenomethionine form can help promote optimal recovery from intense exercise.
Finally, watch out for supplements with ephedrine, a stimulant. Because several deaths have been linked to ephedrine, a refined extract of ephedra, the FDA has warned against its use since 1996. Ephedra is banned in athletic competition, says Ann Grandjean, director of the International Center for Sports Nutrition in Omaha, Nebraska.