Recovery Supplements Print E-mail



Here's a list of several popular supplements proposed to offer recovery benefits and how they stack up.

Beta-Sitosterols

Plant sterols have been shown to possess anti-inflammatory properties and immune-modulating properties and may affect the anabolic to catabolic hormone ratio. Studies have shown that a combination of beta-sitosterol and beta-sitosterol glucoside can help prevent the damage normally seen during marathon training and competition. This means improved immune function and better recovery. Beta-sitosterols are present in most plants, fruits, and vegetables and are structurally similar to cholesterol. However, you can't get enough in the diet because they are bound to plant fibers and are often difficult to digest and absorb. While these aren't necessary every day, they may help immune function and recovery during intense periods of training or if you're chronically getting sick.

Branched Chain Amino Acids

The BCAA (especially leucine) have been shown to increase skeletal muscle protein synthesis during the postexercise period, a critical period for promoting muscle recovery. In addition, the presence of BCAA in a carbohydrate drink can boost the insulin response, potentially increasing muscle glycogen storage. Since the BCAA are particularly effective in correcting the negative protein status associated with the postexercise period, causing a shift from muscle catabolism to muscle anabolism, they're a staple during the Energy and Anabolic Phases. Just don't go overboard. Since amino acids compete for absorption, BCAA may compete with other amino acids for entry into the body if too many are consumed relative to the other amino acids.

Glutamine

Although glutamine is usually made in sufficient quantities in the body, during times of stress (such as injury and infection), the body may fall short. This amino acid is used in the gastrointestinal tract, immune cells, and skeletal muscle and therefore, if the body falls short in its glutamine production, these cells may compete for glutamine use, potentially weakening GI function and immune function and causing a catabolic state. While glutamine supplementation can help injured patients and help boost immune function, it is unlikely that glutamine will actually cause direct performance benefits and/or increases in muscle mass. However, when added to a protein and carbohydrate beverage, glutamine causes a larger insulin response, potentially leading to more glycogen or muscle protein recovery.

L-Carnitine L-Tartrate

During high-intensity exercise, carnitine concentrations in the blood and muscle are reduced. In blood vessels, this depletion could lead to compromised bloodflow and poor oxygen delivery. Carnitine supplementation may prevent this compromise in bloodflow, allowing more tissue perfusion, more oxygen delivery, and less muscle damage. Specifically, studies have shown that L-carnitine L-tartrate can reduce muscle disruption and markers of muscle breakdown after exercise as well as attenuate the rise in markers of oxidative damage. Despite past research that had not been positive, L-carnitine supplements have remained popular. Since previous research examined only a narrow hypothesis (that carnitine could increase fatty acid transport into the mitochondrion, leading to increased aerobic performance and increased fat burning), and results were scattered and far from definitive, many athletes and nutritionists have written off this popular dietary supplement. However, new data have begun to offer some support for its popular use in recovery.


 
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