Knowledge
Beyond Basics: Taking Your Supplement Program to a New Level - Part Two
By Steve Born
Steve Born
Steve's decade-plus of involvement in the sports nutrition industry, as well as nearly 15 years of independent research in nutritional fueling and supplementation, has given him unmatched familiarity with the myriad product choices available to athletes.In Part One of this three-part series we discussed the four Second Tier products—Carlson’s Norwegian Fish Oil, Super AO, Phytomax, and REM Caps—listed as VERY IMPORTANT, the supplements that would be your next logical choices once you’ve incorporated the three Daily Essentials (First Tier) into your supplement regimen. This article, Part Two in the series, reviews the next five products in our suggested priority – Tissue Rejuvenator, Xobaline, Chromemate, iFlora, and Boron.
At this point, the Third Tier, we’re fine-tuning and adding that last level that will give truly serious athletes that extra edge. Listed under the heading "IMPORTANT," these products are not crucial in comparison to those found in Daily Essentials or Very Important, but add nutrient strength and specific benefits to the supplements of the previous two groups. If you're seeking the ultimate supplement program, one that will nourish and protect all of your body’s systems and structures regardless of the intensity (read: insanity) level of your training and racing, then you should give some or all of these third tier products serious consideration. You’ll find suggested doses at the end of the article.
Third Tier Supplements: IMPORTANT
No athlete wants to lose valuable training time or miss an important race due to injury. Unfortunately, this sometimes happens to the best of us, especially when we stray from the safe haven of "maximum training" into that inhospitable territory called "overuse injury." Triathletes and adventure racers especially have increased potential for even greater risk of injury, due to the multi-faceted nature of their sports. Distance runners, whose constant pounding can stress the joints tremendously, would also benefit from the daily use of Tissue Rejuvenator.
Whether you are aiming for prevention or doing everything possible to return to normal training after an injury, you need a consistent supply of nutrients that provide the "raw materials" needed to promote rapid tissue repair. Tissue Rejuvenator has these components, and also helps reduce inflammation, soreness, and pain—without the potential undesirable side-effects of NSAIDs. Tissue Rejuvenator’s powerful formula delivers mega-potent doses of nutrients including glucosamine sulfate, chondroitin sulfate, MSM, and undenatured type II collagen (UC-II™), which provide an extraordinary range of benefits. Tissue Rejuvenator was designed for primarily for injury recovery, but you certainly can take it daily as an effective preventative.
The Joint-Health Components of Tissue Rejuvenator
Glucosamine sulfate is classified as an amino sugar, a type of carbohydrate your body uses to make structural tissues, such as cartilage, ligaments, and tendons. Glucosamine sulfate plays a major role in the synthesis of collagen, cartilage, bone, skin, and various lubricating fluids in joints. Glucosamine sulfate helps promote elasticity of joint movement and also functions as a mild anti-inflammatory.
Chondroitin sulfate is a natural component of several tissues in the body. Like glucosamine, chondroitin sulfate is one of the important building blocks for the repair of damaged cartilage. One of chondroitin sulfate’s important functions is its ability to block the activity of enzymes that break down cartilage. This helps reduce inflammation and protects cartilage from further damage. Chondroitin sulfate also promotes lubrication and cushioning in the joints.
Methylsulfonylmethane, better known as MSM, is a metabolite of dimethylsulfoxide (DMSO), a well-known solvent, which has been used topically as an analgesic and anti-inflammatory. MSM is an organic form of sulfur, which is necessary for proper synthesis and maintenance of tissues such as skin, hair, nails, tendons, and cartilage. MSM has been reported to reduce arthritic joint pain, enhance wound healing, and reduce allergic symptoms.
Tissue Rejuvenator’s enzyme blend of peptidase, bromelain, papain, amylase, lipase, cellulase, and phytase not only promotes complete absorption of the above nutrients, it also provides its own potent anti-inflammatory benefits.
Boswellia serrata is an Ayurvedic herb that has been extensively used as an anti-inflammatory for the treatment of arthritis. Its primary active ingredients are triterpene acids, which may also be useful for treating exercise-induced asthma and irritable bowel syndrome.
Devil’s Claw is a South African herb containing substances called iridoid glycosides; these also may have anti-inflammatory properties and may help relieve mild stomach upset.
Yucca Root is frequently used to combat osteoarthritis and rheumatoid arthritis symptoms. It contains high levels of beneficial phytochemical compounds known as saponins, which may provide anti-viral, anti-fungal, and antibacterial benefits as well.
Turmeric (Curcuma longa) contains a substance called curcumin, which has anti-inflammatory, liver protecting, antibiotic, and antioxidant properties.
Quercetin is a water-soluble flavonoid typically found in onions, apples, leafy vegetables, and other food sources. It is both a potent antioxidant and anti-inflammatory and may also act as an antihistamine.
Undenatured Type II Collagen (UC-II™) is a patented, extensively studied dietary ingredient derived from chicken sternum cartilage. Through a complex process called oral tolerization, UC-II™ works with the immune system to promote healthy joints and increase joint mobility and flexibility.
» Xobaline
Endurance athletes can use all the help they can get to ensure optimal energy production, oxygen utilization, and muscular regeneration. Even a marginal deficiency in specific nutrients can negatively affect performance and health. Stress of any type, whether it's physical or emotional, is known to deplete the body of many essential nutrients, including two important B vitamins: folic acid and B12. Of the many important roles these two nutrients play in the body, perhaps the most noteworthy ones for athletes are those that point to folic acid and B12 as being important catalysts for supporting increased aerobic capacity, energy production, and improved recovery, via their involvement in the production of red blood cells as well as RNA production and re-synthesis.
RNA is a long chain nucleic acid composed of linked nucleotides, a polynucleotide, which is the building block basis for all living tissue cellular reproduction. Science suggests that improving RNA “status” within the body results in, among other benefits, gains in both lean muscle mass and mitochondrial resynthesis. When this occurs, the athlete may expect increases in energy capacity, metabolism, and enhanced recovery after exercise.
Both folic acid and vitamin B12 have key roles in the manufacturing and re-synthesis of RNA, which, as mentioned earlier, is crucial for the regeneration of soft tissue lean muscle mass. Folic acid, when ingested, is converted to folinic acid, the required co-factor for the re-synthesis of RNA. In addition, folic acid plays an important role in the lowering of homocysteine, elevated levels of which are believed to be a primary culprit in various cardiovascular diseases. Lastly, folic acid is a required substance for the synthesis of heme, the iron-carrying component of the hemoglobin in red blood cells.
Vitamin B-12 is crucial for all the cellular reactions involved in carbohydrate, protein, and fat metabolism (which, of course, is key for optimal energy production) and is essential for cellular growth and cell function, in particular red blood cells. Vitamin B12 is an essential co-factor for the conversion of folic acid to its metabolically active form and, like folic acid, plays an important role in the reduction of elevated homocysteine levels. B12 is also known to alleviate the tiredness associated with fatigue.
In order for these two vitamins to provide maximal benefits they need to be taken together. Dr. Bill Misner writes, “Folate [folic acid] & B12 must be together for gains hoped for in RBC [Red Blood Cells], homocysteine methylation, cardiovascular effects, and downstream DNA strand synthesis.”
In early 2005 we reformulated the Xobaline (pronounced Zo-buh-lean) formula and eliminated both the liquid and encapsulated products. Xobaline now comes in small, easy-to-take sublingual (under the tongue) tablets. More importantly, Xobaline consists of both vitamin B12 (200 mcg) in the methylcobalamin form, the most biologically active form available, and folic acid (800 mcg). After much research we’re undeniably convinced that this dual nutrient combination presents several significant advantages versus the original “B12 only” formula.
A 7-capsule packet of Premium Insurance Caps will provide ample amounts of B-12 (100 mcg) and folic acid (400 mcg) for normal conditions/lighter training volume periods. During periods of higher volume training, and/or to support cardiovascular health (via lowered homocysteine levels) on a daily basis, taking a sublingual Xobaline tablet is a wise strategy.
The trace mineral chromium is a hormone-like compound, which regulates carbohydrate metabolism. This has profound effects on athletic performance and, especially, recovery. Dr. Bill Misner writes, "Since all carbohydrates are eventually reduced in the body to simple glucose (the body's primary source of energy), a go-between for "plugging" simple glucose from the bloodstream into the cell is supplied in the presence of naturally-occurring, niacin-bound GTF chromium substrate (ChromeMate™)." Citing Kamen's 1990 research [Kamen, B. The Chromium Diet Supplement & Exercise Strategy. Nutrition Encounter Inc., Novato, CA; 1990; pp.11-13.], Dr. Misner continues, "Most diets do not contain adequate amounts of this GTF chromium to support prolonged endurance activities."
Studies suggest that chromium polynicotinate (not to be confused with chromium picolinate), when taken with carbohydrate, enhances recovery by increasing the rate of glycogen synthesis. Chromium, critically involved in insulin production, also has an essential role in energy production and the synthesis of glucose, fatty acids, and amino acids. Chromium rapidly depletes via perspiration, urination, stress, pollution, and extreme temperatures, so supplementation becomes a necessity.
Perhaps the most exciting thing of all regarding chromium comes courtesy of a recent study presented at the 46th Annual Meeting of the American College of Nutrition, September 22-25, 2005, in Kiawah Island, South Carolina. In this study ChromeMate™ demonstrated its ability to prolong the life span of test animals by more than 22%. According to the study, which was conducted by researchers at Georgetown University Medical Center (Washington, DC) and Creighton University Medical Center (Omaha, NE), rats prone to aging were fed diets containing ChromeMate™, which increased their average life span by +22% compared to rats fed the same diet without ChromeMate™.
Rats fed ChromeMate™ also experienced:
- Lower systolic blood pressure
- Lower circulating glucose levels
- Lower, normalized hemoglobin levels, a long-term indicator of blood sugar status
- No abnormalities in blood chemistry, kidney or liver function
Exciting stuff, indeed! So in addition to all the benefits chromium polynicotinate already provides, it may very well prove to be a key nutrient for life extension!
Our original recommendations were a daily intake of 200-600 mcg. However, more current research indicates that higher amounts of chromium - up to 1000 mcg daily - may provide the best benefits. So even if you're currently using Premium Insurance Caps, which contains 200 mcg ChromeMate™ per 7-capsule packet, consider taking additional ChromeMate™ with meals and especially with your post-workout recovery fuel to enhance glycogen synthesis and storage capabilities. Dr. Bill Misner writes, "Within 2 hours of exercise, taking 2 grams of carbohydrates for each 2.2 lbs. body weight with GTF Chromium (ChromeMate™) will result in a 300% increase in the rate of glycogen synthesis compared to no supplementation. The 2-hour post-exercise window is needed for conversion of carbohydrates to muscle glycogen through the insulin (IGF) mechanism. This anabolic response will not completely take place in the absence of GTF chromium. If only a minute amount of GTF chromium is available, only a third of the amount of muscle cell refueling will occur."
There's no doubt about it - Taking additional ChromeMate™ capsules at key times during your day, augmenting the 200 mcg contained in a packet of Premium Insurance Caps, is a wise strategy for optimal recovery and optimal health!
» iFlora
In the nutrition world there's a well-accepted train of thought that suggests, "Disease begins in the gut." In other words, intestinal health plays a crucial role in regards to overall health. One aspect of intestinal health is the battle between “good” and “bad” bacteria for colonization. Good bacteria fill important roles in digestion, while bad bacteria, of course, cause illness and disease. If your gut is unhealthy, the entire body is negatively affected. Infections, poor diet, stress, overuse of anti-inflammatory medications (NSAIDs), antibiotic use, and even chlorinated water can deplete or destroy the healthy bacteria living in the human digestive system. This can allow undesirable bacteria to flourish and compromise digestive system function, nutrient absorption, intestinal health, and immunity.
Maintaininghealthy intestinal flora should be a special priority for athletes. Dr. Bill Misner writes, “Poor diet, stress, antibiotics, and aging can tend to increase the "bad" (pathogenic) bacteria, which may be blamed for several gastrointestinal problems endurance athletes suffer from during extreme events. Probiotics are "good" bacteria that are healthful for normal intestinal function that prevents harmful bacteria from causing stomach problems or worse, disease.”
One well-known nutritionist wrote, “Unhealthy flora can result in the liberation of abnormally high levels of ammonia as protein-containing foods are digested. This irritates the intestinal membranes. In addition, the ammonia is absorbed into the bloodstream and must be detoxified by the liver…” High blood levels of ammonia are linked to fatigue and every step that can be taken to minimize excess ammonia production and accumulation should be taken. For many, many reasons, one of which is to help prevent excess ammonia production where it first manifests, the wise athlete will make sure the “gut is healthy” at all times.
Fortunately, there is an easy way to keep the all-important balance of intestinal flora in favor of the "good guys" (especially important after a course of antibiotics, which knocks out the good and the bad alike): iFlora, which provides a greater variety (16 different strains) and potency (15 billion viable cells per capsule) than any other probiotic supplement. There is nothing stronger or more beneficial for re-establishing optimal intestinal health.
» Boron
Boron isn't as well known as other minerals such as calcium, magnesium, and phosphorus, but they can't do their job without boron. Studies indicate that boron, among its many benefits, helps maintain bone health and aids in the prevention of prostate cancer. Excess supplemental boron does not lead to overproduction of anabolic hormones (as was once suggested by some bodybuilding-specific supplement manufacturers), but taking enough boron does result in adequate production of these hormones. This is vital both for maintaining healthy bone mineral mass and also for ensuring complete recovery from high-volume training, when this mineral may be severely depleted.
During most of the year, a 2.5 mg dose (obtained from one packet of Premium Insurance Caps) is an adequate daily amount. In general, most sport science nutritionists suggest that no more than 3-6 milligrams of boron per day is required, stating the body has only a micro-appetite for this hormone-enhancing mineral. However, during peak training periods, taking an additional 5 mg of boron may be quite useful because it’s during this time that boron levels may become depleted through more intense and/or higher volume training. Because boron supports adequate production of specific anabolic hormones, and because these hormones are critical for ensuring optimal recovery, this additional boron support goes a long way during these periods of higher volume training.
There is no RDA for boron and a safe and adequate daily intake is estimated between 1 and 10 mg. As for overdosing (the effects being manifested as loss of appetite, nausea, diarrhea, and skin rashes), most sources suggest that 100 mg daily or more (some cite amounts as high as 500 mg daily) of boron are required for any toxic effects to appear. Considering that two full packets of Premium Insurance Caps provides 5 mg of boron and that an additional boron capsule provides another 5 mg, the maximum you could take would still fall well within the safe range.
Boron may not be in the same category as our Daily Essentials products, but it has a definite place in the Hammer Nutrition product line. An additional boron capsule may be very beneficial to support enhanced recovery during peak training periods. It’s inexpensive insurance for those heavy trainers who need it most.
Suggested Doses
Tissue Rejuvenator - Four capsules twice daily with food during periods of injury. For prevention purposes, take one or two capsules twice daily with food is suggested.
Xobaline - 1 tablet after workout. Allow tablet to dissolve completely (don’t chew).
Chromemate - One capsule with post-workout recovery food.
iFlora - Two capsules per day in the morning for two weeks after a course of antibiotics or when extra strength support is needed (after an illness is a good example).This allows ideal re-colonization of healthy bacteria in the intestines and colon. After a two-week course is completed the continued use of iFlora is certainly acceptable, but we recommend Digest Caps for a maintenance dose.
Boron - One capsule with post-workout recovery food.
