- Acetyl L-carnitine and Alpha Lipoic Acid: Carnitine assists in shuttling fatty acids into the powerhouses of the cells, the mitochondria, to be utilized as fuel. In addition it increases fat usage as a fuel decreasing reliance on limited glycogen (carbohydrate) stores, it helps decrease lactate in muscles, boosts post workout testosterone uptake for quicker and better recovery and protects muscles from being damaged during exercise. Alpha Lipoic acid works in conjunction with carnitine by protecting the mitochondria from damage and actually increasing the number of mitochondria that are present in the muscles. I take 500 mg of acetyl L-carnitine and 150 mg of alpha lipoic acid daily.

-Rhodiola: This adaptogenic herb may help to decrease cortisol, increase stamina, increase fatty acid use a fuel, increase VO2 max and increase the number of mitochondria in the muscles. I take 200mg prior to exercise.

-Astaxanthin: This sister of vitamin A has many unique benefits and gives salmon their pink color. This powerhouse nutrient helps to spare glycogen, reinforce the body modifying effect of endurance training (read get lean), increase fat use as fuel, acts as an powerful anti-oxidant, improves stamina, and one of my favorite benefits, acts as an internal sunscreen and protects the eyes and skin from UV damage. I take 12 mg daily.

I’ve left out many other supplements such as citrulline, caffeine, octacosanol, OKG, whey protein, glycerol and PQQ but as stated earlier I think those listed above will give you the best “bang for the buck” and help you in your pursuit of athletic excellence in endurance sports.

-Author Rob G. Landes owns Nature’s Answer Health Food Store in Marion. He is available for consultation by contacting him at 997-8717.

Supplementation for the Endurance Athlete

This weekend at the O’Fallon Grand Prix bicycle race I was asked by one of my teammates, “Rob, what supplements should I be taking?” This question caught me off guard as I’m usually asked about a specific nutrient or condition. This question was much broader. As I pondered the question I thought it would make an excellent topic for an article. Anyone who knows me also knows that I have a cabinet full of supplements that I feel benefit my health and/or performance on the bicycle. In an effort to narrow down the suggested list to a manageable number I considered the following: 1) Is there valid research on the supplement confirming or at least suggesting that it is effective? 2) Does it have a high benefit to cost ratio? 3) Does the supplement have benefits to general health in addition to its benefits specific to an endurance athlete?

Here are my suggestions in no particular order.

-Ashwagandha: This ancient Indian herb may help raise testosterone in men and in a 2005 study, participants reported higher energy levels, lower fatigue, better sleep and increased feelings of well-being. Additionally their cortisol levels also dropped.  Depressing cortisol levels after exercise helps protect the immune system and assists in maintaining lean muscle mass. A 2010 study also found a 7% increase in VO2 max and 9% increase in average power output on a bicycle ergometer in students supplementing with ashwagandha. I take 450 mg per day.

-Beta-Alanine: When taken orally this amino acid combines with another amino acid to form carnosine in the muscle cells. Carnosine is an acid buffer. When muscle cells have more carnosine, one is able to exercise at a higher rate for longer prior to fatigue setting in and  more total work can be produced during an exercise session. In a study with wrestlers, those supplementing with beta-alanine lost more fat and gained more muscle than those taking a placebo. Cyclist taking beta-alanine were able to produce 11% more power in a sprint at the end of a 110 minute exercise bout. This has direct application to anyone finishing an endurance event requiring a “kick” or a sprint.  I take 2 grams in water 2 times per day.

-Branched Chain Amino Acids: BCAAs increase preferential loss of belly fat during periods of low calorie intake, protect muscle from being broken down, boost post-work out testosterone/cortisol rations for quicker recovery, decrease fatigue, increase lactate threshold, spare muscle glycogen, decrease post-exercise soreness and most importantly to an endurance athlete improve hematocrit levels (Think natural/legal EPO). I take 5 g with each meal and 5g after exercise in powder form.