updated 6/20/2016
updated 9/23/2016 re: magnesium
updated 9/23/2016 re: magnesium
“Behind your thoughts and feelings, my brother, there stands
a mighty ruler, an unknown sage--whose name is self. In your body he dwells; he
is your body. There is more reason in your body than in your best wisdom. And
who knows why your body needs precisely your best wisdom?” Nietzsche
Nothing has so enhanced my continuing performance as a
hiker, trekker, mountain climber and cyclist as modern sports nutrition. The
following are some of my opinions and experiences after almost 40 years of
strenuous activity.
1. CytoMax sports Performance Mix – Tangy Orange http://www.allstarhealth.com/f/cytosport-cytomax.htm
The single most important supplement I take during exercise.
Hydrates the body better than water alone. Generally, I mix 2 scoops in 24 oz
water hydrating by the clock not my perceived need. Note ONLY the tangy orange
flavor has the ‘Herbal Lift’ caffeine boost from guarana, which I believe is
much preferred. Recently upgraded to stevia sweetener from, what I called, rat
poison.
Note that D-ribose is recommended for chronic fatigue
sufferers and others. My experience is Cytomax works better – usually the
flavors without the guarana herbal lift. Cytomax, and a few other brands somewhat
similar, are used for rehydration in neo-natal clinics and cases of acute
dysentery/diarrhea and cholera.
2. Trace Minerals Research Electrolyte Stamina Tablets
I take 2 every hour while exercising. You MUST sustain your
serum electrolytes during continuous exercise. Mineral depletion is the main
reason, IMO, people conk over dead at races, probably potassium and magnesium
depletion.
3. Magnesium
Magnesium deficiency is probably the most prevalent problem
of most athletes. In addition to the magnesium I get from Cytomax and the
electrolyte stamina tablets I take additional magnesium. I currently take a dry
mixture of Magnesium di-malate and taurine in a 1:3 proportion up to 400 mg. Magnesium
per serving. IMO the best supplement is Jarrow Magnesium Optimizer although
other forms such as magnesium glycinate and magnesium aspartate are preferred by
some. https://secure.endfatigue.com/store/products/publications/from-fatigued-to-fan/
Watch our for magnesium citrate as it has a laxative
effect.
I am researching magnesium L-theonate as it purportedly
gets more magnesium to the brain than other forms, promoting sleep.
IMO Take taurine with magnesium to facilitate absorption
AND note overdoses of magnesium can cause kidney damage. That’s why I like the Jarrow and Trace Minerals Research
forms of magnesium as they include taurine.
4. Post exercise recovery nutrition
After 2 or more hours of exercise I am careful to take a
carefully crafted post exercise protein/mineral/carb drink. The components are:
A. Whey
protein isolate – natural, stevia sweetener http://www.allstarhealth.com/de_p/26558/BODYSTRONG_100PERCENT_Whey_Protein_Isolate_Natural.htm
B. 200 mg
magnesium
C. 500 mg.
arginine/250 mg. ornithine [Jarrow brand]
D. ½ scoop
Cytomax or, preferably, Cytocarb, just the carbs of Cytomax http://www.cytomax.com/products/cytocarb/cytomax-cytocarb2/?tab=technical-details
E. 600 mg.
taurine
With this post exercise drink I NEVER get muscle soreness or
ravenous cravings to eat 1 and 2 days after a big hike or climb AND I recover
enough to do a big exercise again the next day.
5. Daily trace mineral supplement – smooths out heart and
brain function
Trace Mineral Research Concentrace Trace Mineral drops -- http://www.traceminerals.com/products/liquid-tablet-minerals/concentrace-ionic-minerals
Take only 10-15 drops a day, allow at least a month for it
to begin working. By itself this removed a heart arrhythmia I had for 40+ years
and, IMO, greatly contributes to my being depression free, along with niacin,
noted below. I have run an unsupervised ‘clinical trial’ of about 20 people on
Trace Mineral Concentrace and niacin and none have resorted to mood or mind
altering medications.
6. Niacin – I take 1000 mg./day every day. A known anti-depressant https://www.google.com/search?q=niacin+depression&oq=niacin+depression&aqs=chrome..69i57j0l5.5214j0j4&sourceid=chrome&es_sm=122&ie=UTF-8
also improves heart function and
cholesterol. I have had several consultees avoid certain invasive cardiac
procedures by taking niacin and Concentrace.
7. CoenzymeQ10 – increases the blood hemoglobin’s capacity
to dissolve oxygen. I currently take 100 mg. of Jarrow’s Q-Sorb http://www.allstarhealth.com/f/jarrow-q-absorb_coq-10_100mg.htm
[equivalent to a larger dose of
another brand/formula] per day. My performance noticeably drops off if I stop
taking this. A few months after I first began taking CoQ10 I went to the
Himalayas and was tested by a scientific expedition and I had the highest
dissolved oxygen of anyone they tested including all the Sherpa [97% while
walking at 13,000’, the Sherpa ran 95% and lower].
8. Vitamin C 100 mg. – Calcium ascorbate or Ester C. The
only one I can currently recommend is http://www.allstarhealth.com/f/solgar-ester-c_plus_1000mg_vitamin_c.htm
. I take 1000 mg. per day AND one 1000
mg. tab every 2 to 4 hours of a big climb or hike. I’m convinced the vitamin C
assists sugar metabolism preventing muscle soreness, but I can’t prove it by
the literature or any health “professionals” I’ve talked to, even Olympic
trainers.
9. MUSCLETECH Hydroxycut Hardcore Elite http://www.allstarhealth.com/f/muscletech-hydroxycut_hardcore_elite.htm
is a spectacular energy boost, mostly
from caffeine. I sometimes take ½ a capsule 4 hours or more into a long climb
or hike. This stuff has some INTERESTING ingredients, like coleus! Having a
logy day? Take ½ cap [approx. = 1 espresso shot of caffeine]
10. White Willow Bark extract http://www.bulksupplements.com/catalogsearch/result/?q=White+Willow+Bark+Extract+
All the many benefits of aspirin with none of the substantial drawbacks. I
currently take this daily and have several other people on it all reporting
great results.
11. NALT –
http://www.bulksupplements.com/n-acetyl-l-tyrosine-nalt.html
I don’t want to say too much here for any potential liability reasons. I take
it daily. When I hiked 10 miles yesterday, 10 miles the day before that, it’s
95 degrees outside at 2 PM and the ‘market’ is not going my way, I take NALT
and take another hike. Trust me, it’s on my list here for a reason.
12. Green coffee extract
http://www.bulksupplements.com/green-coffee-bean.html
A nice gentle caffeine boost.
13. Clark’s Minerals
https://www.amazon.com/T-J-Clark-Legendary-Colloidal-Mineral/dp/B0052C0P4W/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1465870389&sr=1-1&keywords=T.J.+Clark+Legendary+Colloidal+Mineral
I recently set a weekly distance record hiking. I noted I was taking Clark’s
mineral daily during that time.
14. Rhodiola
This stuff definitely improves my long term trail
stamina. I’m currently taking a heaping teaspoon of https://www.mountainroseherbs.com/products/rhodiola-root-powder-north-american/profile
15. Other supplements I am currently taking but cannot
comment on in detail yet:
1.
L-Citrulline DL-Malate – malates are VERY important for the sugar burning cycle
in the body
2.
L-theanine – I take it daily and I’m sure it boosts me somehow but haven’t
discerned it’s exact impact.
My current view is that minerals are more important than
vitamins. I have a lot of other opinions and things I have tried. Email me.
