Ascorbic Acid – Natural form of vitamin C and also an antioxidant. Acts to protect other antioxidants, such as vitamin E. It increases the absorption of iron, and may reduce cholesterol levels and high blood pressure. Protects against blood clotting and bruising and promotes the healing of wounds and burns. Detoxifies many harmful substances and plays a key role in the immune system. Brain and spinal cord cells can be protected by significant quantities of vitamin C by its action on free radicals.

Bee Pollen – Valuable diuretic that builds resistance to weakness and disease, improves digestion and fights hypoglycemia. Composed of 10 to 15% protein, B-complex vitamins, vitamin C, amino acids, essential fatty acids, enzymes, carotene, calcium, copper, iron, magnesium, potassium, manganese, sodium, plant sterols, and simple sugars. Has antimicrobial affect. Strengthens the immune system. Reportedly useful in fighting depression, fatigue, cancer, and colon disorders.

Chromium Picolinate – Chromium is best absorbed by the body with this compound, which is called a chelate, ie, chromium chelated with picolinate, a naturally occurring amino acid metabolite. Chromium is an essential mineral that is involved with the metabolism of glucose and is vital also in the synthesis of cholesterol, fats, and protein. It helps maintain stable blood sugar levels through proper insulin utilization. The average American diet is reported to be deficient in chromium. Such deficiency can have many effects, including anxiety, fatigue, and glucose intolerance. Chromium picolinate has been reportedly used successfully to control blood cholesterol and blood glucose levels. It also is reported to help fat loss and increase lean muscle tissue. My own opinion is that this is one of the important ingredients because it helps you have a more constant blood sugar level and reduce the sharp swings in blood sugar that drive us all to be really hungry at times.

Chinese Licorice – Stimulates glands, rejuvenates, helps maintain intestinal tract (cleanses the colon) and is also an antioxidant. Stimulates the production of interferon. Has been reported to help fight occurrence of ulcers by increasing the amount of mucus secreting cells in the digestive system. Beneficial for depression, allergic disorders, asthma, fatigue, and inflammatory bowel disorders. Licorice derivatives have been recommended as a standard support for ulcer suffers in Europe.

Chromium Polynicotinate – Another source of chromium picolinate, however, this enters the bloodstream and activates three times faster. According to what I’ve been told, this ingredient is much more expensive than the plain chromium picolinate, hence is not used as frequently in weight loss formulas.

Green Tea Extract – Increases mental awareness, fights fatigue and helps diminish appetite. Also is a major antioxidant. May also lower risk of esophageal , stomach, colon, and skin cancer. May help also in delaying onset of arteriosclerosis. Contains numerous compounds, including the flavonoid catechin, that have anti-oxidant properties. It also shows promise as a weight loss aid that promotes the burning of fat and helps regulate blood sugar and insulin levels.

Guarana Extract – Increases mental alertness, fights fatigue and helps diminish appetite. A high energy source. Related to guar gum, which is good for curbing the appetite. Guar gum also has the ability to reduce cholesterol, triglycerides, low density lipoproteins, and binds with toxic substances , thus carrying them from the body.

Kola Nut Extract – Increases energy, circulation, and alertness.

L-Carnatine – Chemical structure similar to that of amino acids that builds lean muscle. It’s main function in the body is to transport long-chain fatty acids, which are burned within the cells to provide energy. Thus, it increases the use of fat as an energy source. It has the ability to lower blood triglyceride levels, prevent fatty buildup, aid in weight loss, and improve muscle strength. Of the several forms of carnatine available, the L-Carnatine is preferred.

Magnesium Aspartate – Magnesium helps convert blood sugar to energy. Neutralizes stomach acid. It is a vital catalyst in enzyme activity, especially those involved in energy production. Recent research has suggested that magnesium may aid in preventing cardiovascular disease, osteoporosis, certain forms of cancer, and reducing cholesterol levels.

MaHuang Extract – Helps convert fat into energy. Improves blood circulation and controls appetite. Also used as a decongestant. Helps in the elimination of fluids and stimulates the central nervous system. May also decrease appetite and elevate mood. Useful for allergies, asthma, colds, and other respiratory complaints, as well as for depression and obesity. Should not be used by persons who have anxiety attacks, glaucoma, heart disease, high blood pressure, or those taking MAO (monoamine oxidase inhibitor drug).

Potassium Citrate – Potassium increases energy, helps maintain liver and digestive tract. Used by body builders. Potassium is important for a healthy nervous system and a regular heart rhythm. It helps prevent stroke, aids in proper muscle contraction, and works together with sodium to control the body’s water balance. It is important for chemical reactions within the cells and aids in maintaining stable blood pressure and in transmitting electrochemical impulses. It also helps regulate the transfer of nutrients through cell membranes. This last function has been shown to decrease with age.

Red Korean Ginseng – Increases energy, reduces stress, stimulates mental and physical vigor and lowers cholesterol.

Spirulina – Satisfies the bodies hunger, purifies and builds the blood. Contains concentrations of nutrients unlike any other single grain, herb, or plant. A naturally digestible food that aids in protecting the immune system, helps cleanse and heal, and curbs appetite.

Shark Cartilage – The elastic portion of the shark skeleton is dried and pulverized to make this product. This cartilage contains a number of interesting active components, the most important of which is a type of protein that acts as an angiogenesis inhibitor, ie it acts to suppress the development of new blood vessels. This makes it very interesting in fighting a number of disorders, such as cancer, because the tumors only grow because they develop new networks of blood vessels to supply them with nutrients. Shark cartilage suppresses the formation of new blood vessels to help tumors grow and there are many cases where the tumors have stopped and then shrunk. A good reference book is “Sharks Don’t Get Cancer” by Dr. Lane, the founder of the company producing “Benefin”.

Siberian Ginseng – Increases energy, builds strength and stamina.

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Protein helps the body repair damaged cells, muscles and bones as well as make new ones. The amino acids from proteins not only provide for tissue production but for hormones and enzymes as well. Because of its role as the building block of the body, it also provides much needed energy to the active athlete.

The enzymes provided by the amino acids in the protein are essential in the metabolic performance of the body. They provide the bricks in the first wall of defense for antibodies and the immune system. They also help the muscle cells with building muscular mass and the connective tissues for bones and tendons.

But without the help of exercise, it can not bulk up muscle. It is an important source of energy although it will not give the body extra strength. There is still no substitute to exercise and activity to build body mass and endurance.

Daily protein intake from food should cover the minimum required recommended dietary allowance for the average person. 3 ounces of cheese, fish, poultry, pork or red meat would equal 21 grams. Milk, yogurt and peanut butter would yield 8 grams per 3 ounces. However, athletes and body builders would need between 1-2 grams of pure protein per pound of body weight every single day. Roughly translated, that’s a lot of food. Bodybuilders and athletes need to consume larger amounts of protein rich foods at all times of the day, without the fat and carbohydrates.

Where Can an Athlete Get The Protein He Needs?

So, where to get the daily protein dose without the trans fat and unneeded carbs? There are a number of protein powders on the market today. They sufficiently supplement the required daily amount of protein that athletic bodies need when burning so many calories. Protein drinks should never be used to replace full meals. Athletes would benefit from consuming protein drinks before and after strenuous activities and at intermittent periods throughout the day.

The most beneficial kind of protein supplement is the whey protein. Isolates and concentrate make up two different types of whey protein. Processed from milk as a cheese extract, whey protein isolates are made of the purest concentrate of protein. It contains both types of amino acids, essential and non-essential. Easily digestible and is quickly absorbed by the body, it is an important supplement when the body needs to replenish nutrients lost during sports and strenuous activities.

Whey protein concentrates contain less protein but has fat, lactose and cholesterol elements. Whey protein in any form is substantially believed to be a more reliable source of protein because it comes in a powder for and requires only water and a vigorous shake to reconstitute it. Protein from meat however, may be easily destroyed through the cooking process. Unless you eat large amounts of raw chicken, you just will not be able to derive the same amount of protein from food as you would with protein shakes.

It is safer to consume and healthier for kidneys due to its overall composition. Protein from red meat would require heavier kidney filtration, overworking the kidney function in the process. Protein shakes are also very convenient; you can take it anytime anywhere. Just add water, milk or fruit juice to reconstitute it. Or you may even mix it with food, add it to baked goods or soups for variety.

Protein powders should contain all eight amino acids. Soy protein lacks one essential amino acid, making it a less desirable alternative although it is the preferred choice among vegetarians. However, it has consistently shown to be effective in lowering cholesterol and the risk of heart disease. It is plant derived, making it harder for your body to absorb and metabolize. As such, it should only be used to supplement the nutritional value of the meat free diet of vegetarians and may not bring much benefit to the active athlete.

Casein protein is richest in milk protein. It is a slow digesting protein, making its absorption by the body take a longer period of time. They are not ideal for protein replenishment after workouts due to its slow absorption rate. Proteins which are quicker at being absorbed by the body like whey, are needed during and after activities. Casein protein is best taken before bedtime when the body needs a steady supply of proteins while the muscles repair and rebuild during the night.

Egg protein is derived from completely fat free and protein rich egg whites. Considered by many as the perfect protein, it is complete in amino acids and glutamic acids. It is just as easily absorbed by the body as whey proteins but must be avoided by individuals who have a history of egg allergies.

Rice protein is derived from brown rice. Containing all essential and non essential amino acids, it is also hypoallergenic to sensitive individuals. Due to its complete protein requirement, it is a viable alternative to soy protein for vegetarians.

Blended proteins or designer proteins are composed of a number of different types of protein derivatives. They are best mixed in varied compositions to assure a measured rate of absorption by the body. You can get just the right mix of whey, egg and soy proteins for a quick, or prolonged absorption time, depending entirely on individual needs.

Regardless of the type of protein powder supplement you may eventually settle on, you must keep in mind that as a supplement, it should only be used as such. There are a number of protein supplements available, like protein bars and protein shakes. Whether you are trying to build muscle mass, lose weight or gain weight, make sure you are choosing the right type of protein powder for your needs.

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I hear what you’re saying and I’m sure that the argument could be made for something other than just a vitamin but what I am basing my argument on has less to due with giving the athlete something extra and instead focuses on removing the athlete’s deficiencies which could end up hurting performance significantly.

Health is the basis of athletic performance and ability.

How many of you know of an accomplished athlete that is consistently sick? Not many I bet. And there are good reasons for that. Such as the obvious one of not being able to perform on game day due to sickness. But also the fact that you can’t train properly when sick and without proper training your athletic performance on game day will suffer greatly.

Now having reduced health to the point of actually becoming sick is an extreme example. Most likely the average athlete will not be consistently sick. But something that is much more common would be an athlete who is just slightly unhealthy due to some kind of deficiency. Which may not even be noticed because it is the normal state of health for the aspiring athlete. In fact if it was pointed out to them they may not even be concerned with this but in sports where the slightest increase in speed, power or endurance may be the difference between being the winner or loser, these things matter.

What happens when you don’t get your vitamins?

Probably the best example of the detrimental effect on athletics if you have a deficiency in the micro-nutrients (vitamins) you take in is what happens when you don’t have sufficient B-vitamins. A deficiency in those essential nutrients may effect the body’s ability to repair itself. This is because B-vitamins are used during the production and repair of cells. To put in the most simple terms, if you don’t have your B-vitamins you don’t recover from your workouts properly and if that happens then your next workout is sub-par. Then you probably won’t even recover well from that sub-par workout.

So how do I get my daily vitamins?

Well the most obvious thing to do would be to eat a well balanced meal which would give you all the nutrients and micro-nutrients (vitamins) that you need. Make sure to include all food groups, including plenty of vegetables and fruits. And if your not able to get in all those well balanced meals that you need to get all your vitamins then you may want to consider a good multivitamin.

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