As my questions states what are some vital or important supplements people/athletes take while they are on the Paleo diet? Because they are deficient or lacking certain vitamins and nutrients in that specific area.
asked byQuinn (5)
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on February 03, 2013
at 06:52 PM
I'll tell you mine:
- r-ALA: I've been taking this for the past 6 years or so with post-workout carbohydrates. It is a universal anti-oxidant that helps facilitate glucose transport and uptake, diminishing the load on the pancreas to produce insulin.
- multi-vitamin OR Jarrow Bone-Up: I use these interchangeably and it doesn't really matter to me. But it's good coverage. Especially when you train hard, you have the tendency to deplete vitamins a lot quicker than couch potatoes.
- vitamin D: You could take it in pill form, but I prefer the sun in the summer time and (gasp) a tanning salon in the winter time. vitamin D is essential for bone health and hormonal balance. Get it from the sun and shellfish, ideally. If you can't then supplement until D-status is adequate.
- BCAAs and/or protein supplement: I do believe that athletes benefit from additional protein supplementation to both inhibit muscle catabolism (muscle breakdown) and assist in protein synthesis (anabolism...muscle building). Take one or the other or both around workouts.
- glutamine: Personal preference but I take glutamine and have taken up to 15 grams a day at times. It is the most abundant amino acid in skeletal muscle tissue, and the quickest to be absorbed. Most commonly in the health industry it is used for GI health (up to 25g/day), but I use it primarily to assist recovery and the potential affect of boosting HGH response to exercise. Best windows to take the supplement are pre workout, post workout, and/or before bedtime.
- coQ10 ubiquinol: I have been taking this post workouta s well for the past 6 years or so. It is a powerful antioxidant, but I take it because it is surmised to play a key role in ATP production. ATP is muscle energy. The more ATP you produce, the more powerful muscle contractions are. Additionally, ATP is used as fuel for muscle energy, and once ATP pools are depleted, your muscles begin burning glucose. This is normal. But I figure the more ATP pools you have, the lower your diet can be in carbohydrate. CoQ10 is highly underrated, IMHO. I see it as producing the same affect as creatine (increased ATP pools) but via a different mechanism. If you don't take coq10 ubiquinol, you may benefit from creatine if you are engaged in weight training or some other type of high intensity interval training (HIIT).
- omega 3: Ideally you should be consuming shellfish regularly and not eating a diet excessively high in omega 6. However, some people don't have access to or for some other reason do not eat sufficient seafood. If this is the case with you, then supplement with a high quality fish oil. Again, ideally make sure you're eating seafood to get this in.
- carbs: Not really a supplement, but they act like one. Supplement your diet with carbs. Fat burns in the fire of carbohydrates. At least, that is a common phrase uttered by those in the fitness industry, and my personal experience proves this to be the case as well. Eat carbs in balance with your workouts (type and duration). This may or may not be a delicate balance, opinions will vary. It is not so much for me.
People will have different lists and opinions. It really depends upon how your body repsonds, your type and duration of training, the constituents of the rest of your diet. But these are good staples that I have experience with and think other athletes may benefit from as well.
Hope this helps.
on February 26, 2013
at 12:18 AM
The book Perfect Health Diet (Jaminet) has a great explanation on which vitamins/supplements everyone should take assuming they are on a healthy Paleo-ish diet. Consider these to be your basic supplements on to which you might want to add further.
The book is really a must read.
on February 25, 2013
at 10:26 PM
Magnesium (oral amino acid-chelated, or dermal spray) Zinc (better sleep for me) D3 (lots of benefits, but also allows for a better sleep, for me at least) Omega 3 (helps with joint recovery a lot, especially when I am running a lot) ALA probiotics (irregularly) UCAN superstarch (for that carbohydrate trickle on workouts >2hours) collagen/bone broth (keep your joints healthy) I have also experimented with various extracts to keep me happy and motivated to work out: Rhodiola, Cordiceps, Maca and so forth, but I strongly believe that everyone reacts differently to these. Personally I feel significant effects from some of them, but that also depends on my current mood, fatigue, ... so it really depends on a lot of things.
I rely of proper food for all the rest.
on February 11, 2013
at 08:50 PM
I take a grass-fed whey protein, bioactive colostrum and glutamine supplement. I can tell it helps with my recovery and reduces the frequency of colds/illness. I will only take the purest stuff I can find though. No artificial sweeteners, colors, hormone-treatment free, GMO-free etc.