Home > Knowledge > Beyond Basics: Taking Your Supplement Program to a New Level - Part One

Beyond Basics: Taking Your Supplement Program to a New Level - Part One

By Steve Born

I've often said that athletic success depends on three key factors:

1. The use of high quality equipment - You don't need the "limited edition, gold plated" model, but you do need to use good equipment.

2. The incorporation of an intelligent training and recovery program - You can't just "wing it" in terms of a training regimen and hope that the pieces will fall into place. You need a systematic, incremental, personally adapted training program that places equal emphasis on recovery.

3. The consistent use of high quality nutritional supplements and fuels, and a sensible supplement/fueling program - As an athlete, you place enormous physiological demands on your body. Your nutrient requirements—just to maintain health—are much greater than the average person. But your goal isn't to just maintain health at a minimally acceptable standard; your goal is to achieve supreme health. In addition, you want to get the absolute most out of your body so that it can do what you want it to in your workouts and races, while you have more fun and achieve more success in the process.

All three of these areas are important and if one is lacking, the others can’t pick up the slack. My sincere belief is that without the consistent use of an intelligent supplement and fueling program, all of your expensive equipment and hard training will never realize their full value.

We here at HAMMER NUTRITION are in the supplement business, so these articles will be about the third area listed above. Because we offer so many products, the most common questions we hear are, “Where do I start? Which supplements should I take?” This can indeed be bewildering, perhaps as bad as choosing a cell phone plan . . . no, nothing could be that confusing. Actually, it’s a lot simpler than that, as these few articles will explain.

To make your supplement selection easy and effective, we’ve divided our line into four categories: Daily Essentials, Very Important, Important, and Specific. The first group or tier, The Hammer Nutrition Daily Essentials, includes what we consider the three primary products in the Hammer Nutrition line: Premium Insurance Caps, Race Caps Supreme, and Mito Caps. These three products should be the foundation of your supplement program, as they provide the widest range of benefits for enhancing both athletic performance and overall health. You should take these three daily throughout the year. In fact, because of the tremendous benefits they provide for general health, we even recommend them for daily use by non-athletes. We will answer any question that sounds like “What should use I first?” by referring to the three Daily Essentials.

But what about taking the next step? Where should you go next after you have these three on board? This series of articles addresses that very issue. Part One in this series lists supplements belonging to the category we call "VERY IMPORTANT." These supplements do not replace the three Daily Essentials, but would be the next logical step, complementing the Daily Essentials products wonderfully by providing additional support and benefits. You can use these products daily or on an as needed basis.

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Part Two will discuss the next category in line, "IMPORTANT." Overall, for most people most of the time, these products are not crucial in comparison to those found in the first two categories (Daily Essentials or Very Important) but provide additional benefits beyond the nutrient strength of the products in the first two categories. Mostly, these are taken as needed by certain athletes at various times throughout the year. If, however, you're seeking the ultimate supplement program for enhancing your athletic performance and overall health, then you should consider these products.

The third and concluding article in this series will discuss supplements listed under the category "SPECIFIC," meaning those products not taken on a regular basis, but which may actually become essential for certain athletes under specific conditions.

Now let’s look in detail at the four products in the Second Tier, or Very Important group: Carlson’s Norwegian Salmon Oil, Super AO, Phytomax, and REM Caps.

Note: Suggested doses for all products listed come at the end of this article.

Second Tier Supplements: VERY IMPORTANT

» CARLSON’S NORWEGIAN SALMON OIL

This particular product, although I’ve listed it here in the “Very Important” category, is really a Daily Essential-type product and it’d be right up there with those three if I were to break my self-made “rule” and keep the Daily Essentials at three products only. Needless to say, it’s a very important product and one I’d definitely recommend taking daily all year round.

There are two essential fatty acids (EFA) that we need for life itself – the Omega 3 fatty acids and Omega 6 fatty acids. Our bodies cannot make either of them so it’s necessary that we obtain them from dietary sources. However, while most of us consume an overabundance of Omega 6’s, our Omega 3 intake is woefully lacking. In fact, while research points to a 1:3 Omega 3 to Omega 6 ratio as ideal, most people’s diets show a 1:20 ratio, which is obviously very much out of balance. The bottom line is that we need Omega 3 fatty acids and the best source for them is fish. However, consumption of certain types of fish (such as salmon, mackerel, and sardines) two to three times a week, while being an extremely wise strategy, is simply not possible for most of us. That’s where the Carlson’s Norwegian Salmon Oil supplement comes in.

Fish oils contain the Omega 3 fatty acids docosahexaenoic acid (DHA) and eicosahexaenoic acid (EPA) and among their many benefits for athletic performance they improve endurance by increasing mitochondrial efficiency via their positive effects on coenzyme Q10 and idebenone, two key substrates involved in energy production. The absorption rate of these two fat-soluble nutrients is greatly increased in the presence of a fat source and there’s arguably not a healthier fat than fish oil.

For general health purposes, fish oils provide one of the absolute defenses against cardiovascular disease. For example, an ever-growing body of research suggests that athlerosclerosis, angina, heart attack, arrhythmias, stroke, and congestive heart failure may be prevented with the consumption of fish oils. Fish oils help to reduce blood pressure, maintain arterial wall elasticity, and prevent blood clotting… they really are the heart’s “best friend.”

Newer research shows that fish oils have a positive influence on brain function and mood, including the alleviation of anxiety, insomnia, and other symptoms of depression. In addition, Omega 3 fatty acids from fish oil have been shown to provide impressive anti-inflammatory benefits by reducing specific pro-inflammatory cytokines and Series 2 prostaglandins, while increasing the level of anti-inflammatory Series 3 prostaglandins.

Why Not Get Omega 3 From Flaxseed Oil?
In the world of fats it’s hard to beat flaxseed oil. It’s got an attractive EFA “makeup” in that it is 54% Omega 3 (from alpha Linolenic Acid), 14% Omega 6 (Linoleic Acid), with the rest being comprised primarily of various monounsaturated fats. However, given the fact that most diets are already loaded with Omega 6 fatty acids, the O-6s in flaxseed oil are not really necessary. In fact, for highest absorption rates, Omega 6 should not be consumed with Omega 3 as they utilize a common enzyme for absorption.

The bottom line is that we really don’t need any supplemental Omega 6s. We need Omega 3 EFAs and we need a lot of them to achieve appreciable amounts of the desired “end products” of Omega 3 EFA metabolism, the two acids Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).

Pure, Clean, Contaminant-Free Norwegian Salmon Oil
Carlson has a long history of producing the highest quality fish oil supplements, which is why we’re pleased to include their Norwegian Salmon Oil product alongside our own supplements and fuels. Each Carlson Norwegian Salmon oil soft gel contains 1 gram (1000mg) of salmon oil from salmon found in the deep, unpolluted waters of Norway. This product is regularly tested using AOAC international protocols for potency and purity by an independent, FDA registered laboratory and found to be free of detectable levels of mercury, cadmium, lead, PCB's and 28 other contaminants. Carlson Norwegian Salmon Oil supplies your body with concentrated amounts of pure, contaminant-free, and ultra-healthy Omega 3 essential fatty acids… essential for athletic performance and overall health.

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» SUPER AO

Our bodies need antioxidants to protect us from the damaging effects of free radicals. Free radicals (of which there are several types) are unstable atoms or molecules, usually of oxygen, containing at least one unpaired electron. Left unchecked, free radicals seek out and literally steal electrons from whole atoms or molecules, creating a destructive chain reaction. Excess free radicals, in the words of one nutritional scientist, “are capable of damaging virtually any biomolecule, including proteins, sugars, fatty acids and nucleic acids.” Dr. Bill Misner writes, “Oxygen has the capacity to be both friend and foe. When energy fuels are metabolized in the presence of O₂, 5% of them create molecules that contain an odd number of electrons. If free radicals are not neutralized by on-site antioxidant body stores immediately, tissue damage occurs to absolutely every cell membrane touched by these imbalanced molecular wrecking machines. Some theorize soreness and stiffness result because free radicals and waste metabolites build up during either prolonged or intense exercise. The more volume oxygen that passes into our physiology for energy fuel metabolism, the more increased free-radical-fatigue symptoms may be experienced.”

Those words should sound the alarm bells loud and clear, because as an athlete you consume huge amounts of oxygen and metabolize far greater amounts of calories than sedentary people. This means you’re generating free radicals on the order of 12-20 times more than non-athletes! During periods of highest training volume and racing stress, free radical production increases even more. While the benefits of exercise far outweigh the potential negatives caused by free radicals, excess free radical production and accumulation, if not properly addressed and resolved, may very well be the endurance athlete's worst foe. The necessity of neutralizing excess free radicals simply cannot be overstated. The human body can oxidize and decay, like rusting steel, from excess free radical production. Not only can this negate everything you’ve worked so hard to achieve in your training, it can result in severe consequences to your overall health. The necessity of neutralizing excess free radicals simply cannot be overstated.

The three Daily Essentials fulfill primary antioxidants needs, but with so many types of free radicals produced, your body requires a wide variety of antioxidants working synergistically to neutralize them. This is especially true during times of high intensity, multiple daily workouts, and/or greatest training volume, when free radical production and accumulation can be extreme. Supplementing with a wide variety of antioxidants all year long is a wise strategy, allowing you to recovery more completely and without compromising your immune system, and it's especially important during peak training periods. This is exactly where Super AO comes in, beautifully complementing, but not replicating, the antioxidants found in the three Daily Essentials products.

But there’s even more, as Super AO has assets even beyond its potent antioxidant profile. Two of the nutrients contained in Super AO – Ginkgo biloba and vinpocetine – in addition to their antioxidant benefits, also enhance recovery by improving circulation. Other nutrients even provide the added benefit of supporting increased cognitive function. If you’re looking to increase immune system support all year through, or if you want extra antioxidant protection during times of multiple daily workouts day, and/or peak training volume, adding Super AO to the Daily Essential supplements is an excellent strategy, and one that will help protect your immune system and preserve all your hard-earned gains.

The Super AO Formula:

1.) SUPEROXIDE DISMUTASE (SOD) is an enzyme and one of the powerful endogenous (that which occurs naturally in the body) antioxidants. It is responsible for neutralizing the most common free radical known as superoxide. It also aids the body’s utilization of the minerals copper, zinc, and manganese. The enteric-coated form in Super AO, which allows the nutrient to pass intake through the stomach acid to be absorbed in the small intestines, is an easy way to supplement this vital antioxidant.

2.) GRAPE SEED EXTRACT has a high content of compounds known as oligomeric proanthocyanidins (OPC), flavinoids that are believed to be several times more potent than even Vitamin C and E. OPCs are responsible for neutralizing three types of free radicals. In addition, the OPCs in Grade Seed Extract help strengthen and repair connective tissue and are excellent anti-inflammatories.

3.) L-GLUTATHIONE is a protein that is produced in the liver from three specific amino acids. Along with the mineral selenium, it forms the enzyme glutathione peroxidase, which, along with SOD, is one of the body’s endogenous antioxidants, and perhaps the most important one of all. Glutathione is also part of another enzyme, which has liver protecting qualities. It protects individual cells as well as the tissues of nearly the entire body and is an important nutrient in helping with the prevention of cancer, particularly liver cancer.

4.) GINKGO BILOBA is an herb best known for its ability to enhance circulation and increase the supply of oxygen to the entire body. This allows it to help relieve muscle pain in addition to its antioxidant benefits. A potential benefit of increased circulation is the ability to speed delivery of antioxidants throughout the body in addition to helping eliminate metabolic wastes more quickly.

5.) GOTU KOLA is another herb that has antioxidant capabilities as well aiding in increasing circulation. It is helpful in decreasing fatigue and neutralizing blood acids and is useful for optimal heart and liver function.

6.) VINPOCETINE is chemically related to, and derived from vincamine, an alkaloid found in the periwinkle plant. Studies with vinpocetine indicate that it can dilate blood vessels, enhance circulation in the brain, improve oxygen utilization, make red blood cells more pliable, and inhibit aggregation of platelets. Vinpocetine also has antioxidant properties.

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» PHYTOMAX

It's almost guaranteed that you're not consuming anywhere near the recommended amounts of vegetables daily and as a result, your body is deprived of the nutrients it desperately needs to achieve and maintain optimal health. You're not alone; the sad truth is that 95% of all Americans fall well short of the mark when it comes to adequate vegetable consumption. Dr. Bill Misner, who has been conducting dietary analyses for many years, states, "Only 7% of the dietary analyses performed between 1996-2002 were consuming adequate amounts of dietary plant foods." Now, this is just one person who has done dietary analyses but still, he's done several hundred over the course of seven years and only 7% were consuming adequate amounts? That's a pathetically low amount!

Even if you're one of those rare individuals who does consume six servings of fresh vegetables each and every day your body is most likely still not getting adequate amounts of key phytonutrients and enzymes. The USDA recommends 5-6 servings of vegetables daily but it's almost a sure bet that none of us come close to that. Without adequate vegetables in the diet you're not giving your body the nutrient support and protection it needs and your health and performance is suffering as a result. Make no mistake about it, adequate and consistent vegetable intake is critically important!

Vegetables contain thousands and thousands of phytochemicals, which science is continually proving to be powerfully beneficial for optimal health. Unfortunately, while vegetables are key ingredients in the daily diet, today's food supply isn't what it used to be. As Dr. Misner points out, "Some authors from the food science industry argue that even 5 servings a day of fresh vegetables do not provide the organic substrates necessary for optimal cellular health. In the past 50 years, chemo-agricultural farming has depleted 90% of the soil's original minerals. Today's "veggies" contain only 11% of the organic minerals found in produce during World War II. To get what we once got from 3-5 servings of vegetables per day, we would have to consume 40 servings per day, or approximately the amount consumed by a medium-sized horse. What are we really missing? Plant sterols and phytoestrogens, which have been shown to protect us against cholesterol absorption, tumor formation, colon cancer, radiation poisoning, and the side effects of most allopathic medicines. Most of these protective phytonutrients, phytosterols, phytoestrogens are lost during processing, degumming, refining, deodorizing, canning, bottling and packaging; we simply are not getting enough."

So you see, while vegetable intake is still important, most of us rarely eat enough to begin with and what we do eat probably does not contain the quantity of nutrients we need. This is where Phytomax comes in. Three capsules of Phytomax will provide higher quality vegetable nutrition than blue-green algae, spirulina, chlorella, wheat grass juice, barley grass juice, or any other similar product. In addition, Phytomax is a concentrated source of enzymes, phytosterols, and phytonutrients, which are so important for overall health but are unfortunately no longer available in appreciable amounts in our food supply. Dr. Bill Misner states, “If you chose to supplement all of the micronutrient profile found in Hydrilla [the plant used in concentrated form to produce Phytomax] from food sources you would require 5 tossed salads, 1 cup of tomato juice, 1 cup of spinach, 1 cup of lima beans, 1 cup of green beans, and 7 glasses of whole milk. Such a food volume would also yield 41 grams of fiber, 36 grams of saturated fat, 234 grams of cholesterol, 110 grams of sugar, and 2,486 grams of sodium.”

Phytomax’s Phytosterol Benefits
Dr. Misner writes, “Phytosterols may decrease cholesterol absorption by displacing cholesterol from bile salt micelles. Cholesterol analogs found in plants may be protective against colon cancer. Superoxide dismutase (SOD), a free radical fighter, antioxidant and enzyme found in most plant life is being seriously studied for its plausible positive effects in halting the aging process. SOD has been shown to provide a natural defense against the potentially damaging superoxide free radicals generated during exercise or aerobic metabolism. Including a source of "green" foods may not only enhance recovery, but also prevent the side effects from radiation, carcinoma formation, and the initiation of leukopenia. University studies report that milk production from dairy cattle and the egg-laying capacity of chickens were significantly enhanced when these animals were supplemented with this form of Hydrilla (Phytomax). The assumption is that carry over to human physiology is obvious, though not yet confirmed by reliable research. Some studies do suggest that the nutrients from this plant may have direct application for free radical scavenging, anti-arthritic effect, stress management, remediating aging disorders, promoting healthy skin, and energy recovery.”

Don't get me wrong; I believe that athletes and active people need to address the diet first and foremost because, more than any supplement pill, diet is the foundation from which optimal health and performance can be achieved. Still, even our best efforts at consuming healthy foods on a consistent basis usually falls short more times that not. That's why supplementation in general is so important—to close the gap between what we need nutrient-wise and what we actually obtain in the diet—and it is especially true when it comes to vegetable intake. This is where Phytomax really shines. No, it doesn't replace eating vegetables. Instead, it efficiently and effectively bridges the gap between what we should eat and what we actually do eat. It's an important product that wonderfully complements the vitamins and minerals provided in Premium Insurance Caps. Phytomax, a powerhouse of enzymes, fatty acids, antioxidants, RNA, DNA, chlorophyll, sterols, and phytonutrients, "completes the puzzle" when it comes to vitamin/mineral supplementation. With consistent intake of Phytomax, you can experience what many athletes using the product enjoy, increased energy levels, faster recovery, improved immune system function, improved moods and mental clarity, and a higher quality of sleep.

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» REM CAPS

Unfortunately, in today's stressful world, it's oftentimes difficult to obtain adequate sleep. Athletes engaged in hard training are even more susceptible to sleep deficits. There is a definite link between obtaining a sufficient sleep and the achievement of optimal health and athletic performance. One well-known coach calls insufficient sleep "The Ultimate Performance Killer." If you're like a lot of athletes, you might find it hard to fall asleep easily, especially when your training volume and/or intensity increases. If that's the case, if you're suffering from part-time to chronic insomnia, there is a good chance that you will have increased levels of stress hormones in the blood, which may compromise your health and sabotage everything you've worked so hard to achieve in training. REM Caps, with a combination of powerful, yet completely safe and effective nutrients, is your ally, ensuring you obtain the full benefits of a sound, restful, and productive night's sleep.

Additionally, the melatonin component of REM Caps is also a very powerful antioxidant. One well-known nutritionist has stated that melatonin is "one of the most powerful antioxidants ever discovered—with a greater range of effectiveness than vitamin C, vitamin E, or beta-carotene…" Another respected nutritionist writes, "melatonin neutralizes one of the most damaging free radicals, and does so five times more effectively than the antioxidant enzyme glutathione…" Due to its antioxidant benefits, melatonin has been shown to be a powerful immune system stimulator and a substance that is garnering substantial attention as having genuine anti-aging properties.

If only for the antioxidant benefits that melatonin provides, REM Caps - used regularly or on an "as needed" basis - might be a great product to have in your "arsenal."

The REM Caps Formula:

1.) Valerian Root Extract – Valerian is perhaps the most widely used herb for the treatment of nervousness, stress, anxiety and insomnia. Valerian is also beneficial for improving circulation, treating high blood pressure, reducing mucus accumulation during colds, relieving muscle cramps, and helping to relieve the symptoms of irritable bowel syndrome.

2.) Melatonin – Melatonin is a hormone that is naturally produced and secreted by the pineal gland, a tiny organ in the brain. Melatonin is responsible for regulating the biological rhythms in humans and is an effective aid to alleviate insomnia. It is also a very powerful antioxidant and is purported to be one of the premier anti-aging nutrients (see above).

3.) 5-HTP (5-Hydroxy tryptophan) – 5-HTP is isolated from the seed of the Griffonia simplicifolia plant and is a natural precursor of the hormone serotonin that, along with melatonin and valerian, helps to prevent insomnia. Along with melatonin, 5-HTP also enhances the release of growth hormone during sleep. In addition, several other low-serotonin-level conditions are aided by the use of 5-HTP:

• Depression
• Carbohydrate craving
• Tension and Migraine headaches
• Premenstrual syndrome
• Fibromyalgia

4.) Magnesium (as Amino Acid Chelate) – Of the dozens and dozens of roles magnesium plays in the body, one of the primary benefits for aiding sleep is that it helps the muscles to relax. Along with the valerian component in REM Caps, magnesium can provide real benefits for anyone suffering from night cramping.

5.) Enzyme Enhancement System™ (proprietary blend of protease, amylase, cellulase, lipase, phytase) - The aging process can deplete/diminish the amounts of digestive enzymes the body produces. Adding enzymes to products works with the body, replenishing what it no longer can provide, and help a person absorb and assimilate the maximal amount possible.

SUGGESTED DOSES

Carlson’s Norwegian Salmon Oil – 1-2 capsules twice daily with food. In addition, consider taking 1 capsule with your pre-workout Race Caps Supreme dose as this will enhance the absorption of both the CoQ10 and idebenone components of Race Caps Supreme.

Super AO - For enhanced recovery, take one or two capsules with food after workouts (use the higher dose after workouts over two to three hours and after races). For supporting enhanced cognitive function, take one capsule in the morning with food. For supporting enhanced performance (via free radical neutralization) during ultra distance workouts and races, Super AO may be used at a suggested intake of one capsule every two to three hours. Super AO may be used daily all year round.

Phytomax – One or two capsules three times daily with food. The larger dose should be considered during peak training periods or any time fresh vegetable consumption is lacking.

REM Caps – One to three capsules 60 minutes prior to sleep. Start with the lowest dose, as that will provide 3 mg of melatonin, which works for most people.