There has been much research about endurance nutrition during racing. However, there has been little suggested for the recovery phase of training. This is one of the most important and least addressed aspects of training in all genre's of competition. Recovery is very important and as noted it often overlooked by athletes and coaches alike. The athletes main focus is on race day for what to eat and drink calculated down to the minute on when to take it during their race. The athlete rarely focus' on the recovery supplements which will allow them to recover more efficiently while repairing the muscle tearing from training and the oxidation effects of energy expenditure. These key supplements have been shown to aid and speed recovery time for endurance athletes: D-Ribose, Co-enzyme Q10, broad spectrum antioxidants, beta alanine, Creatine and HMB.

All six of these supplements have been shown to speed the recovery time of athletes while increasing energy production, decreasing oxidative stress (free radicals), increasing oxygen consumption, preventing DNA damage, increasing immune function and speeding muscle recovery. The real benefits from these supplements are the above noted effects. These greatly speed recovery time from workout to workout. The more an athlete trains the more of these supplements they require. Dosages would vary per type and length of activity but higher levels of CoQ10, antioxidants and D-ribose are needed for longer activities. Beta-alanine creates an environment in which the body is optimal in energy production. Creatine does work well in producing top end bursts of work. Finally, HMB is returning to be an excellent supplement that prevents and speeds recovery from muscle fiber breakage during workouts. It's function is to speed the repair of the muscle fiber to allow better strength and endurance gains.

If you are an athlete, of any sport, you should seriously consider adding these to your nutritional plan in order to give you that edge that for outcompeting the competition.

Dr. Jerry Bailey II, BAA, DC, CAc, FIAMA, is a Chiropractic Sports Physician, Certified Acupuncturist and Functional Nutritionist at at Lakeside Holistic Health, PLLC. He is currently attaining a Masters of Science in human nutrition and functional medicine with specialization in chronic disease treatment and sports nutrition. His unique perspective and evidence based care has been the key for clients wanting to attain health, along with athletes performing their best injury free and with strong recoveries. Lakeside Holistic Health, PLLC, has two locations: 518 N. Fourth St., Coeur d’Alene, ID 83814, (208) 758-0568, and 21651 E. Country Vista Drive Ste. F, Liberty Lake, WA 99019, (509) 385-0218. Information: http://www.LakesideHolistic.com