Supplement News You Can Use

Here is some recent research information on supplements. Use your own judgment and experience to learn what works for you.

1) Whey protein before workouts boosts antioxidant levels. Antioxidants bond with free radicals (which can damage various cells in the body, especially DNA) to remove them from the body. Intense exercise, like other forms of stress, can increase free radical levels in the body by decreasing the body's production of glutathione, a powerful antioxidant. French researchers found that giving alpha-lactalbumin-enriched milk protein to rats before two hours of intense exercise resulted in higher levels of glutathione. Other studies have shown that standard whey protein, similar to what was used in the study (but cheaper), can also raise glutathione levels in the bodies of athletes. Before your next weight training session or endurance training session, have 20-40 grams of whey protein about 1-2 hours before training. There is additional research that indicates whey protein before weight training can speed the healing and growth process (see next item).
(J Nutr, 134: 128-131, 2004)

2) Protein and carbs before or after weight training speeds muscle growth. The evidence continues to mount that pre- and post-training meals are the most important of the day for those trying to build new muscle. In a recent study, soldiers in basic training were given a protein-carbs-amino acid drink either before or after training. Those given the drinks (77.4 grams of carbs, 17.5 grams of whey protein, and 4.9 grams of branched-chain amino acids) recovered faster and had fewer injuries than those who did not have the drinks. This is an improvement over the usual carbs and amino acids given as an alternative to simple carbs alone. However, John Berardi (go here) has shown in his research that the ideal ratio of carbs to protein is 2:1 and that benefits are greatest when the drink is consumed before, during, and after workouts. Biotest formulated a supplement (Surge) based on his research (go here).
(Int J Sport Nutr Exerc Metab, 14: 255-271, 2004)

3) Fish oil supplementation increases fat use during exercise. Fish oil has many benefits besides lowering cholesterol and making your sore joints feel better. Researchers from the University of Missouri, Columbia, gave men four grams of fish oil a day for three weeks. They found that those on the fish oil supplements showed increased use of fat for energy during endurance exercise (60 minutes of jogging at 60 percent effort). This replicates findings from other studies. Higher doses of fish oil (up to 24 grams a day, for 6 grams total DHA and EPA) have been shown to increase insulin sensitivity, which would also lead to greater fat loss from exercise. Start with the smaller dose and see if it works for you.
(J Ex Phys on-line, Feb., 2004)