Regimen for Athletes
As a starting point all athletes should be taking my Basic Regimen. Here I've included some additional detail on supplements I've noticed are particularly effective for excercise and excercise recovery.
Glutamine
Essential for exercise recovery and building muscle. It has been shown that serum glutamine levels fall 60 percent after exercise and need to be replaced as soon as possible. A long time staple of weight lifters it really applies to all athletes. For non-athletes, glutamine is excellent for cleaning out rancide fat from the bowels and stabilizing the stomach and bowels.
B Complex
Exercise increased the body's need for B vitamins all around. And B vitamins are critical to cell respiration and metabolism. Failure to provide enough B vitamins may result in the body burning muscle rather than fat when glycogen stores are depleted.
Protein Supplements
If you are unable to get at least 100 grams of protein from your diet then you must include a protein supplement of at least 50mg protein. For those of you allergic to milk products like myself, rice and soy protein options are available. Better yet eat salmon, tuna and sardines (excellent sources of protein and fat).
Electrolyte Replacement
Electrolyte loss from exercise is as you know extensive and must be replaced. The best supplements have high potassium to sodium levels - 5:1 or higher. Remember that the body's natural level is 8:1. Also, supplements should use complex carbohydrates rather than simple sugars for maximum effect. My personal favorite is Sisu Hydrade - awesome!!
Note: one additional comment on diet. Athletes should be including much more protein AND fat than is generally recommended. The tendency among athletes to follow a high carbohydrate / low fat diet is ultimately self-defeating. Fat from healthy sources like fish and olive oil as essential to optimal metabolism. Avoid refined carbohydrates in favor of complex carbs like whole grain bread, brown rice, beans and lentils. They will provide all the energy you need without screwing your body in the long term.
Disclaimer: The information on this page should not be used without proper medical advice.