Supplement Essentials by Rebecca Slatt

Multiple Vitamin
For the human body to perform at it's best, vitamin and mineral requirements must be met.  If one of these needs is not met, a deficiency is developed and performance will decline.  Each individual vitamin and mineral has it's own responsibility and purpose in the body.  You will never reach your BEST without a quality multiple vitamin.  Personally, I believe liquid and powder forms are more bioavailable in the body and are easily absorbed.  

Calcium
My recommendation for this is by Nature's Science: Calcium Citrate Magnesium, and Vitamin D

Rebecca Slatt

Calcium is essential for building strong bones and teeth, muscle function and contraction, release of hormones and enzymes, and assists nerves in transmitting impulses.  Magnesium is needed for making new cells, activating B vitamins, relaxing muscles, clotting blood, energy metabolism, and is concentrated in the bones and teeth.  It helps keep cells electrically stable, maintains proper blood pressure, and when combined with calcium will regulate energy levels and maintain normal heart function and nerve transmission.  When you begin your contest diet, dairy is the first thing to go!  It is important to replace lost calcium which is not being ingested through your diet. 

Essential Fatty Acids (EFA's)
Since dietary fat is very low for competitors, it is essential for us to supplement with healthy fats because of their numerous benefits including:

-energy production
-diffusion of oxygen into the bloodstream
-vital for transporting and metabolizing triglycerides and cholesterol
-control cell membrane fluids
-stabilize insulin and blood sugar levels
-helpful in inflammatory conditions
-reduce water retention by assisting in sodium and water removal
-aids in skin texture
-calming effect and may regulate mood

5 HTP
5 HTP is an amino acid that converts in the brain to serotonin  serotonin is involved with mood, behavior, appetite and sleep.  People who take 5 HTP experience a decrease in appetite and fall to sleep faster.

Digestive Enzymes
Digestive enzymes support digestion and nutrient absorption.  Digestive enzymes go to work every time you eat foods or take supplements.  Through the years of work their ability deteriorate leading to malabsorption, poor nutrition and digestive problems.  Most competitive athletes are on a high protein diet which is more difficult to digest.  Enzymes will provide ease in the breakdown of proteins, fats and carbohydrates and allow vitamins and minerals to be absorbed into the bloodstream with greater ease. 

Milk Thistle
High levels of toxins enter the body during strenuous exercise and your liver help to flush out the toxins.  The liver is also responsible for producing bile to breakdown fats.  An athlete requires additional detoxification and antioxidant support.  You will need to take either a Milk Thistle or Liver Support supplement.

Protein Powder
The benefits of protein are endless, but just to list a few:

-helps to build muscle
-help body to maintain an anabolic state
-raises levels of growth hormone in the body
-increase thermal level in body
-increased fat mobilization
-satiety

Glutamine
Glutamine will decrease the catabolism (breakdown) of muscle tissue during periods of strenuous activity and decreased calorie consumption.  It is also great for  boosting the immune system.

BCAA's work in a similar way.  It is wise to take some BCAA's prior to any training on an empty stomach, so that you are less likely to use muscle for energy. 

Caffeine and other thermogenics
ENERGY and curb the appetite!!!
Caffeine also helps to mobilize fat stores for energy.
A couple of my favorites include Pharmagenix Ventilean and Nutrex Lipo 6.

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