Here my recommendation for supplements you could consider (you do not need to use ANY supplements) but it is nice to have them in your war chest. – this list was created after my visit to Gym Jones in Utah and several chats with Dr. Clyde Wilson.
• Maltodextrin during and/or immediately after exercise (SLOW intake; 50-250 Cal/hr) ( endurance based only )
• Glucosamine is proven to help with articular cartilage issues in joints preferably with MSM in the mix.
• 1 g Calcium/day if you are female (500 mg in the morning & again in the evening), preferably
with vitamin D to help with transport into the bloodstream from the intestine
• A multivitamin/mineral in small amounts (1 tablet per day or 1 in the morning plus 1 in the
evening; don’t go high in vitamin/mineral supplementation; may cause negative side effects)
• Fish or flax oil 2-3 tablets per day, maximum twice that amount ( I personally take 5-6 grams per day benefits are amazing)
• 500 mg or less of vitamin C at any one time (you can only absorb half that amount at once) up
to a couple times per day; vitamin C intake dramatically increases iron absorption, so do this first
and get hemoglobin rechecked before supplementing with iron (high iron supplementation has
negative side effects)
• 1 tablet of 200-400 IU vitamin E if you wish and if not in a multivitamin you may be taking
• Phosphatidylserine to reduce cortisol release
• Creatine if you need high power output or you do not eat any meat
• Glutamine, BCAAs, essential amino acids or protein powder if you wish (evidence on benefits.
Ginger
Cordyceps and Rhiodiola combination .
Http - helps facilitate better sleep which enhances recovery.
Water – some people don’t consider a supplement but it is worth its weight in gold…
Side note vitamin b12 very essential any multivitiamin worth the paper it is printed on should have a vitamin B complex …
