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What Supplements Do I Need? Supplement Recommendations For Various Athletes

Supplements are a fun and healthy way to assist in getting your body into prime physical condition when your food diet doesn't cover all of your nutritional needs. However, to a newcomer, supplements are also intimidating and confusing. Supplement companies sometimes market their products with overglorified claims and unsubstantiated "research", which led us to create this page.

This document aims to give you a blueprint for supplement usage. It is based upon scientific research, talking with athletic professionals, and researching public opinion on the Internet. Whenever we link to a certain product category, that category's description will link to studies that prove (or disprove) that supplement's benefits. However, everyone's bodies are different, and it is up to you to "field test" supplements to see what works for you and your budget.

Disclaimer: PricePlow.com and ClutchWave LLC assume no responsibility in the use of this document. It is merely a blueprint for ideas in supplement usage. You should consult with your healthcare professional before any change in diet. In no event shall ClutchWave LLC be liable for any damages, including without limitation, or any damages whatsoever resulting from access or use, or inability to access or use this document.

This page will be a constant work in progress. We encourage you to add comments and feedback so that we can further shape the document.

Supplements For Everyone
Supplements For Weight Loss
Supplements For Bodybuilders and Power Lifters
Supplements For Swimmers
Supplements For Long-Distance Runners
Supplements For Short-Distance Runners
Supplements For Triathletes
Supplements For Football Players
Supplements For Baseball Players
Supplements For Surfers
Supplements For The Eldery



Supplements For Everyone

These supplements should be used by everyone, budget permitting.

  1. A standard multivitamin. Take it after breakfast (and yes, you should be eating a breakfast, along with 5 other small meals spaced throughout the day). We have subcategories for General Multivitamins, Multivitamins for Women, and Extreme Multivitamins. The extreme multivitamins are for serious athletes and bodybuilders.
  2. Additional calcium and magnesium. Americans are simply not getting enough of these essential minerals, and most multivitamins above don't have much of it either. These are too cheap not to be supplementing. Besides milk and supplements, another great source of cheap calcium are TUMS. Assorted Berry flavor is delicious!
  3. Fish Oils and Essential Fatty Acids. These are the "good fats" that you keep hearing about, and if you eat fish, nuts, and seeds, you probably get a good bit of these. Scientists have found that more important than just eating a fish oil, you should be getting high levels of EPA and DHA, as they're harder for the body to manufacture from other fats.

    This study saw great benefits to blood pressure at dosages of 2g EPA and 1.4g DHA, which is a great number of capsules if you're not eating any healthy fats through food. Both Optimum Nutrition's and Olympian Labs' products are very good. Pregnant women also benefit.

    We like to freeze these pills and to take them before bed. They will slowly digest thoughout the night, the freezing will reduce the "fish burps" to a minimum, and if you do get any burps, you won't notice them during your sleep. Start with about 1g of each DHA and EPA and adjust from there.
  4. Joint Relief - We are on the lookout for supplements that help with small-to-medium amounts of pain in joints, as studies have shown that glucosamine and chondroitin are ineffective at those pain levels (see link for study information).
  5. Fiber. If you're not getting enough fiber in your diet, supplementing at night is a great idea. Bodybuilders often enjoy Metamucil Sugar-Free. We will work on getting these onto the site. The elderly should be extra aware of fiber products.
  6. Optional: Conjugated Lineolic Acid (CLA) - As shown in the study referenced in the CLA category description, 3.4g of CLA a day lowers body fat. This is recommended for those who wish to cut or lose weight. We recommend CLA Capsules from Olympian Labs (3 or 4 caps per night, depending on your size) for the best bang for your buck.



Supplements For Weight Loss

First, note that without a smart, consistent diet, you will fail no matter what supplements you take. There are plenty of healthy weight-loss diets on the net that you can look into, or find a dietitian if you need assistance.

  1. Start with the standard products in the Supplements For Everyone section.
  2. The CLA capsules that were optional are now recommended.
  3. Start logging ALL of your food intake at www.fitday.com. You need to record data before you can see and fix your problems. It's easy to create custom foods on this site, and you should log every piece of food that you put into your mouth. You will quickly see how poorly you are eating.
    Remember, in order to lose weight, it's simple: calories in < calories out.
  4. Whey protein drinks - For a quick snack, throw those chips out and put together a protein shake that is low in fat, such as Optimum Nutrition 100% Whey or Scivation Whey, which are both delicious and cost-effective. Chances are your fats and carbs were too high and your protein was too low anyway. Consult your diet for the recommended macro-nutrient breakdown and add protein accordingly.
  5. Fat burner with stimulants - Otherwise known as a thermogenic fat burner, these will actually make you burn more calories by heating you up and speeding up your metabolism. The caffeine-based pills in the main category are safer. The Venom Tri-Lean System gets rave reviews by bodybuilders who are gearing up for a show. Beyond that, Lipo-6 is very popular, but note that it contains synephrine.

    If you are a skilled competitor and want an extreme pill, you can mix caffeine with one of the ephedrine pills and build your own "ECA" stack. This is for advanced athletes dieting down and should not be done by amateurs or obese individuals. You can avoid mixing your own by purchasing one of the pre-made ephedra pills, but ephedra is not as potent as ephedrine.

    Follow the instructions on the label and speak with your doctor before using these.


Supplements For Bodybuilders and Powerlifters

Start with the standard products in the Supplements For Everyone section. Your macros will depend on your diet, but when bulking, studies show that at least 1.5g of protein per pound of bodyweight will allow you to put on more muscle faster. This is a general roadmap, your timing needs may be different.

First thing in the morning: 5g BCAAs. More info on this in the pre-workout drink section.

After breakfast: An extreme multivitamin. Favorites are Opti-Men or Animal Pak.

75-90 minutes pre-workout: Your preworkout meal, which could be a whey protein shake (40-50g is good).

45 minutes pre-workout - Your pre-workout drink:

  1. 5g BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine, but some serious bodybuilders have been adding more Leucine to make it a 4:1:1 ratio.
    Go with an unflavored powder such as Instantized BCAA 5000 if you are going to add this to another flavored drink. If none of your other pre-workout supplements are flavored, Scivation Xtend is a quality product.
  2. Creatine - It is undisputed that creatine helps build muscle mass. Go with 3-5g creatine monohydrate powder (depending on your size) or 1g Kre-Alkalyn powder. If using creatine monohydrate, bodybuilders most trust those that are made from Creapure® brand mixes (Optimum Nutrition, Universal Nutrition, and Prolab's all have this).
    Note that if you're using a Nitric Oxide product (under the optional portion below), some creatine is probably already in that product.
  3. 20g waxy maize. Waxy maize is a high-glycemic carb that avoids digestion in the stomach and will pass directly into the small intestine, shuttling your nutrients and other supplements into the bloodstream quickly. You may not need this if you are already saturated on your carbs. Vitargo CGL is the highest-quality waxy maize if you have the money.
  4. 1g Vitamin C - A cheap and healthy antioxidant to help protect you against the damage you're about to cause yourself.

    5. Optional Supplements:

  5. Nitric Oxide - The mixes are flavored and typically contain caffeine and a load of other ingredients that give you a great 'pump' in the gym. They may not make you any bigger, but they make you feel like a warrior in the weightroom and are fun if you can afford them. Gaspari Superpump 250, VPX NO Shotgun, and Cytosport Fast Twitch are PricePlow favorites for flavored powders. Note that these often contain amino acids and creatine, so lower your other ingredients accordingly.
  6. 5g glutamine - Bodybuilders often disagree on whether or not glutamine helps build muscle mass. You should try for yourself, but make this amino acid a higher priority if you are prone to getting sick or live in cold weather.
  7. 2g Beta alanine - Studies have shown that this amino acid helps prevent fatigue in sprint athletes, but there is no official study on weightlifters/bodybuilders. Some swear by it, others do not. Try it if you have the money.
  8. 1.5g HMB - Try this if you have a workout that progressively increases in difficulty over time, such as Hypertrophy-Specific Training (HST). Do not use it on off-days. This is expensive so please post your comments if you've successfully tried it.
  9. Caffeine - This is helpful if you're not using Nitric Oxide or you're using NO pills that contain no caffeine. PricePlow does not like to enter the weightroom without a solid caffeine rush on!

During Workout Drink:

  1. Tons of water... and you better be sweating
  2. Sip on Essential Amino Acids (EAAs) and BCAAs (optional) - Controlled Labs Purple Wraath is an incredible product for this.

Post-Workout Drink #1 - Immediately after finishing:

  1. 40g waxy maize. Your glycogen stores are now depleted -- first order of business is to replenish them and get your nutrients into your muscles. Vitargo CGL is the highest-quality waxy maize if you have the money. If on a budget, Glycomaize or Carbo Plus may help, but results will come slower since they have lower absorption rates.
  2. 5g more BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine, but some serious bodybuilders have been adding more Leucine to make it a 4:1:1 ratio.
  3. Creatine - Go with another 3-5g creatine monohydrate powder (depending on your size) or 1g Kre-Alkalyn powder.
  4. 1g Vitamin C - Can't hurt for cell membrane repairs.
  5. Another 2g Beta alanine
  6. Another 1.5g HMB.

If you must do cardio in the same gym session as your lift, this is the time to do it (after your carb drink). If you have time, it is recommended to do cardio first thing in the morning before eating and after BCAAs. Always do BCAAs before cardio - this will allow your body to utilize the aminos in your bloodstream rather than breaking down your muscle for its needs

Post-Workout Drink #2 - 20 minutes after finishing drink #1:

  1. 40-50g Whey Protein. Whey protein isolates are best at this time, so get one that has it as the primary ingredient.

An hour later, get your next meal going and make it a good one!



Supplements For Swimmers

Short-distance swimmers can benefit from more muscle mass, so increased protein at around 1-1.5g per pound of body weight can help. Creatine is also recommended for sprinters, but is useless for long distance swimmers. Long-distance swimmers should stick around 0.8g protein per pound of body weight to keep muscle mass in tact, but not get too bulky.

Start with the standard products in the Supplements For Everyone section. Increase the dosages of the oils by 1.5x during peak season since you will be requiring so many calories.

First thing in the morning: 5g BCAAs. More info on this in the pre-workout drink section.

After breakfast: An extreme multivitamin. Favorites are Opti-Men or Animal Pak.

90 minutes pre-workout: Your preworkout meal, which could be a whey protein shake (30-40g is good).

45-60 minutes pre-workout - Your pre-workout drink:

  1. 5g BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine.
    Go with an unflavored powder such as Instantized BCAA 5000 if you are going to add this to another flavored drink. If none of your other pre-workout supplements are flavored, Scivation Xtend is a quality product.
  2. Creatine (for sprinters, see study here). Go with 3-5g creatine monohydrate powder (depending on your size) or 1g Kre-Alkalyn powder.
    Note that if you're using a Nitric Oxide product (under the optional portion below), some creatine is probably already in that product.
  3. 25g waxy maize. Waxy maize is a high-glycemic carb that avoids digestion in the stomach and will pass directly into the small intestine, shuttling your nutrients and other supplements into the bloodstream quickly. You may not need this if you are already saturated on your carbs. Vitargo CGL is the highest-quality waxy maize if you have the money.
  4. 1g Vitamin C - A cheap and healthy antioxidant to help protect you against the damage you're about to cause yourself. This is especially true if you're in a cold-weather climate during swim season.
  5. 5g glutamine - Make this amino acid a priority if you are prone to getting sick or live in cold weather.
  6. Caffeine - This is helpful if you're not using Nitric Oxide or you're using NO pills that contain no caffeine. There is a reason caffeine was once a banned substance - it works!
  7. 2g Beta alanine for sprinters - Studies have shown that this amino acid helps prevent fatigue in sprint runners, and we've seen good results in the water too. Try it if you have the money.

    8. Optional Supplements:

  8. Nitric Oxide - The mixes are flavored and typically contain caffeine and a load of other ingredients that give you a great 'pump'. If you cannot take this 60 minutes before your swim, then choose a pill form. Otherwise you may get an upset stomach. Gaspari Superpump 250, VPX NO Shotgun, and Cytosport Fast Twitch are PricePlow favorites for flavored powders. Note that these often contain amino acids and creatine, so lower your other ingredients accordingly.

During Workout Drink:

  1. A sports drink with high-quality electrolytes. Look for one that is low on fructose but high on complex carbohydrates such as maltodextrin. Avoid anything with high fructose corn syrup and too much sucrose or glucose. Heed from Hammer Nutrition is a great fit.
  2. Optional - Add Essential Amino Acids (EAAs) and BCAAs to your drink - Controlled Labs Purple Wraath is an incredible product if you have an unflavored sports drink. Otherwise, any 2:1:1 BCAA powder will do.

Post-Workout Drink #1 - Immediately after finishing:

  1. 50g waxy maize. Swimming severely depletes glycogen stores -- load up ASAP. Vitargo CGL is the highest-quality waxy maize if you have the money. If on a budget, Glycomaize or Carbo Plus may help, but results will come slower since they have lower absorption rates.
  2. 5g more BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine.
  3. Creatine - Go with another 3-5g creatine monohydrate powder (depending on your size) or 1g Kre-Alkalyn powder.
  4. 1g Vitamin C - Can't hurt for cell membrane repairs.
  5. Another 2g Beta alanine

Post-Workout Drink #2 - 20 minutes after finishing drink #1:

  1. 50g Whey Protein. Whey protein isolates are best at this time, so get one that has it as the primary ingredient.

Swimmers need tons of calories of all kinds, so eat up and enjoy!



Supplements For Long-Distance Runners

Long-distance runners should stick around 0.7g protein per pound of body weight to help rebuild muscle, but not get too bulky.

Start with the standard products in the Supplements For Everyone section. Increase the dosages of the oils by 1.5x during peak season.

First thing in the morning: 5g BCAAs. More info on this in the pre-workout drink section.

After breakfast: An extreme multivitamin. Favorites are Opti-Men or Animal Pak.

90 minutes pre-workout: Your preworkout meal, which should have plenty of complex carbs.

45-60 minutes pre-workout - Your pre-workout drink:

  1. 5g BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine.
    Go with an unflavored powder such as Instantized BCAA 5000 if you are going to add this to another flavored drink. Science is showing that this will help long-distance runners. If none of your other pre-workout supplements are flavored, Scivation Xtend is a quality product.
  2. A sports drink with high-quality electrolytes. Look for one that is low on fructose but high on complex carbohydrates such as maltodextrin. Avoid anything with high fructose corn syrup and too much sucrose or glucose. Heed from Hammer Nutrition is a great fit, but rumor has it that Perpetuem is great for 2+ hour workouts. Perpetuem should also be taken during a long workout.

    3. Optional Supplements:

  3. 5g glutamine - Make this amino acid a priority if you are prone to getting sick or live in cold weather.
  4. Caffeine, if that's your thing. Stay hydrated if using caffeine!
  5. 2g Beta alanine should be tested by long-distance runners, since the only studies we see are for sprinters. We have noticed that it helps with middle-distance endurance runs (5-10 miles), but you should see for yourself. Studies have shown that this amino acid helps prevent fatigue in sprint runners.

Post-Workout Drink #1 - Immediately after finishing:

  1. Tons of water, for obvious reasons
  2. 50g waxy maize. Swimming severely depletes glycogen stores -- load up ASAP. Vitargo CGL is the highest-quality waxy maize if you have the money. If on a budget, Glycomaize or Carbo Plus may help, but results will come slower since they have lower absorption rates.
  3. 5g more BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine.
  4. 1g Vitamin C - Can't hurt for cell membrane repairs.
  5. Another 2g Beta alanine, if you are taking it.

Post-Workout Drink #2 - 20 minutes after finishing drink #1:

  1. 50g Whey Protein. Whey protein isolates are best at this time, so get one that has it as the primary ingredient.



Supplements For Short-Distance Runners

Short-distance runners can benefit from more muscle mass, so increased protein at around 1-1.25g per pound of body weight can help. Creatine is also recommended for sprinters, but is bad for long distance.

Start with the standard products in the Supplements For Everyone section. Increase the dosages of the oils by 1.5x during peak season since you will be requiring more calories.

First thing in the morning: 5g BCAAs. More info on this in the pre-workout drink section.

After breakfast: An extreme multivitamin. Favorites are Opti-Men or Animal Pak.

90 minutes pre-workout: Your pre-workout meal, which could be a whey protein shake (30g) along with some complex carbs.

45-60 minutes pre-workout - Your pre-workout drink:

  1. 5g BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine.
    Go with an unflavored powder such as Instantized BCAA 5000 if you are going to add this to another flavored drink. If none of your other pre-workout supplements are flavored, Scivation Xtend is a quality product.
  2. Creatine. Go with 3-5g creatine monohydrate powder (depending on your size) or 1g Kre-Alkalyn powder.
  3. 25g waxy maize. Waxy maize is a high-glycemic carb that avoids digestion in the stomach and will pass directly into the small intestine, shuttling your nutrients and other supplements into the bloodstream quickly. You may not need this if you are already saturated on your carbs. Vitargo CGL is the highest-quality waxy maize if you have the money.
  4. 1g Vitamin C - A cheap and healthy antioxidant to help protect you against the damage you're about to cause yourself.
  5. Caffeine - There is a reason caffeine was once a banned substance - it works!
  6. 2g Beta alanine - Studies have shown that this amino acid helps prevent fatigue in sprint runners. Make this mandatory.

    7. Optional Supplements:

  7. 5g glutamine - Make this amino acid a priority if you are prone to getting sick or live in cold weather.

During Workout Drink:

  1. A sports drink with high-quality electrolytes. Look for one that is low on fructose but high on complex carbohydrates such as maltodextrin. Avoid anything with high fructose corn syrup and too much sucrose or glucose. Heed from Hammer Nutrition is a great fit for short-distance.
  2. Optional - Add Essential Amino Acids (EAAs) and BCAAs to your drink - Controlled Labs Purple Wraath is an incredible product if you have an unflavored sports drink. Otherwise, any EAA and BCAA powder will do.

Post-Workout Drink #1 - Immediately after finishing:

  1. 40g waxy maize. Your glycogen stores are depleted -- load up ASAP. Vitargo CGL is the highest-quality waxy maize if you have the money. If on a budget, Glycomaize or Carbo Plus may help, but results will come slower since they have lower absorption rates.
  2. 5g more BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine.
  3. Creatine - Go with another 3-5g creatine monohydrate powder (depending on your size) or 1g Kre-Alkalyn powder.
  4. 1g Vitamin C - Can't hurt for cell membrane repairs.
  5. Another 2g Beta alanine

Post-Workout Drink #2 - 20 minutes after finishing drink #1:

  1. 40g Whey Protein. Whey protein isolates are best at this time, so get one that has it as the primary ingredient.



Supplements For Triathletes

Start with the standard products in the Supplements For Everyone section. Increase the dosages of the oils by 1.5x during peak season since you will be requiring more calories.

Triathletes can just follow the swimming and running routines above. If you compete in "sprint triathlons", use creatine. If not, stay away from creatine as it will only weigh you down.

BCAA studies have been done specifically on triathletes, and the results are promising. Use them.



Supplements For Football Players

Different football players have different needs, so adjust this blueprint accordingly. Linemen needing to bulk up can use weight-gainers to cover any gaps in the diet (Universal Gain Fast is a ridiculous deal if on a budget), but wide receivers will probably want to stay away from these bulking agents.

Start with the standard products in the Supplements For Everyone section. Your macros will depend on your position, but the linemen and linebackers should get 1.5g of protein per pound of bodyweight will allow you to put on more muscle and weight faster. Skill players should stick with 0.8-1g protein per pound of bodyweight.

First thing in the morning: 5g BCAAs. More info on this in the pre-workout drink section.

After breakfast: An extreme multivitamin. Football players need a killer instinct and should only be using Animal Pak.

75-90 minutes pre-workout: Your preworkout meal, which could be a whey protein shake (40-50g is good) along with some quality carbs.

60 minutes pre-workout - Your pre-workout drink:

  1. 5g BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine, but some serious bodybuilders have been adding more Leucine to make it a 4:1:1 ratio.
    Go with an unflavored powder such as Instantized BCAA 5000 if you are going to add this to another flavored drink. If none of your other pre-workout supplements are flavored, Scivation Xtend is a quality product.
  2. Creatine - It is undisputed that creatine helps build muscle mass. Go with 3-5g creatine monohydrate powder (depending on your size) or 1g Kre-Alkalyn powder. If using creatine monohydrate, bodybuilders most trust those that are made from Creapure® brand mixes (Optimum Nutrition, Universal Nutrition, and Prolab's all have this). Wide receivers and defensive backs will want to decrease the dosages.

    3. Optional Supplements:

  3. Nitric Oxide - The mixes are flavored and typically contain caffeine and a load of other ingredients that give you a great 'pump'. Do not take these if you can't stay focused and in control on the field with caffeine.Gaspari Superpump 250, VPX NO Shotgun, and Cytosport Fast Twitch are PricePlow favorites for flavored powders. Note that these often contain amino acids and creatine, so lower your other ingredients accordingly.
  4. 5g glutamine - You should try this for yourself, but make this amino acid a higher priority if you are prone to getting sick or play in cold weather.
  5. 2g Beta alanine - Studies have shown that this amino acid helps prevent fatigue in sprint athletes. It makes good sense for football.
  6. Caffeine - This is helpful if you're not using Nitric Oxide or you're using NO pills that contain no caffeine. Avoid usage if you cannot keep your focused cool during a caffeine high.

During Workout Drink:

  1. Tons of water
  2. Sip on Essential Amino Acids (EAAs) and BCAAs (optional) - Controlled Labs Purple Wraath is an incredible product for this.

Post-Workout Drink #1 - Immediately after finishing:

  1. 40g waxy maize. Your glycogen stores are now depleted -- first order of business is to replenish them and get your nutrients into your muscles. Vitargo CGL is the highest-quality waxy maize if you have the money. If on a budget, Glycomaize or Carbo Plus may help, but results will come slower since they have lower absorption rates.
  2. 5g more BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine, but some serious athletes have been adding more Leucine to make it a 4:1:1 ratio.
  3. Creatine - Go with another 3-5g creatine monohydrate powder (depending on your size) or 1g Kre-Alkalyn powder. Again, lower dosages for skill players
  4. 1g Vitamin C - Antioxidants will help rebuild those bruises

Post-Workout Drink #2 - 20 minutes after finishing drink #1:

  1. 40-50g Whey Protein. Whey protein isolates are best at this time, so get one that has it as the primary ingredient.

An hour later, get your next meal going! Keep it clean and get plenty of rest.



Supplements For Baseball Players

Start with the standard products in the Supplements For Everyone section. Your macros will depend on your position, but 0.8g of protein per pound of bodyweight will allow you to put on more muscle well enough.

First thing in the morning: 5g BCAAs. More info on this in the pre-workout drink section.

After breakfast: An extreme multivitamin. Favorites are Opti-Men or Animal Pak.

75-90 minutes pre-workout: Your preworkout meal, which could be a whey protein shake (35g is good) along with some quality carbs.

60 minutes pre-workout - Your pre-workout drink:

  1. 5g BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine, but some serious bodybuilders have been adding more Leucine to make it a 4:1:1 ratio.
    Go with an unflavored powder such as Instantized BCAA 5000 if you are going to add this to another flavored drink. If none of your other pre-workout supplements are flavored, Scivation Xtend is a quality product.
  2. Creatine - It is undisputed that creatine helps build muscle mass, which will help ball players. Go with 3-5g creatine monohydrate powder (depending on your size) or 1g Kre-Alkalyn powder. If using creatine monohydrate, bodybuilders most trust those that are made from Creapure® brand mixes (Optimum Nutrition, Universal Nutrition, and Prolab's all have this).

    3. Optional Supplements:

  3. 5g glutamine - You should try this for yourself, but make this amino acid a higher priority if you are prone to getting sick or play in cold weather.

During Workout Drink:

  1. Water
  2. Sip on Essential Amino Acids (EAAs) and BCAAs (optional) - Controlled Labs Purple Wraath is an incredible product for this.

Post-Workout Drink #1 - Immediately after finishing:

  1. 35g waxy maize. Your glycogen stores are now depleted -- first order of business is to replenish them and get your nutrients into your muscles. Vitargo CGL is the highest-quality waxy maize if you have the money. If on a budget, Glycomaize or Carbo Plus may help, but results will come slower since they have lower absorption rates.
  2. 5g more BCAAs (Branched-Chain Amino Acids). These are best taken at a 2:1:1 ratio between Leucine:Isoleucine:Valine, but some serious athletes have been adding more Leucine to make it a 4:1:1 ratio.
  3. Creatine - Go with another 3-5g creatine monohydrate powder (depending on your size) or 1g Kre-Alkalyn powder.
  4. 1g Vitamin C - Antioxidants to keep you playing day in, day out.

Post-Workout Drink #2 - 20 minutes after finishing drink #1:

  1. 40g Whey Protein. Whey protein isolates are best at this time, so get one that has it as the primary ingredient.

An hour later, get your next meal going! Keep it clean with low fats.

Some baseball players have asked about our Hormonal Supplements section. Thanks to Barry Bonds and a host of others, we all know that steroids, testosterone, and their precursors greatly assist in baseball. However, most people playing baseball are far too young to use these products, as they should only be used by people aged 22 and over. Additionally, there is a great chance that you will test positive and ruin your career. PricePlow does not recommend these products to any baseball player - if you need to grow muscle, stick with the natural methods above.


Supplements For Surfers

Surfers are supposed to be poor! Your diet should consist of brown rice, red beans, and peanut butter sandwiches.

If you must use one supplement, go for a Cytosport Fast Twitch 45 minutes before your surf session. This is a favorite product of our good friends at Momentum Surfboards. Go Grape is their #1 pick.

But in all seriousness, surfers can just follow the swimmer workout but stay away from creatine if they don't want to get too heavy.



Supplements For The Elderly

All seniors should be taking a multivitamin. Nearly every class of vitamin has been found to help the elderly in some way, according to this document. Also, make sure it has Selenium in it.

1200mg extra calcium has been shown to reduce risk of bone fractures by 24%. This is the cheapest and easiest way to prolong life and save money.

Additional studies have also shown that probiotics assist with bowel conditions. We will work on getting those onto the site.

Protein Shakes have shown to decrease weight-loss and increase energy intake in non-obese, elderly emergency patients, according to this article (see page 7 for the conclusion). A couple of low-cost soy protein shakes per day can certainly help.