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Dietary Supplements

Favorite Dietary Supplements 
If you are always looking for supplements to enhance your athletic performance and endurance. Here are a few suggestions:

Omega-3. All athletes are susceptible to inflammation of muscles and tendons – it comes with the territory. If allowed to go unchecked, nagging inflammation can become a full-blown injury. Omega-3 polyunsaturated fatty acids have been shown to reduce inflammation by lowering the ratio of omega-6 to omega-3, which should be approximately 2 parts of omega-6 to 1 part omega-3 in our diet. Due to the high intake of omega-6 from processed foods that are abundant in our society, the average American diet has a 10:1 ratio of omega-6 to omega-3. By supplementing your diet with omega-3, such as fish oil capsules, you can lower this ratio and reduce inflammation. The recommendation is to take 3 1 gram fish oil capsules daily, which is equivalent to 1 gram of omega-3, as a supplement to your diet to reduce muscle soreness and speed recovery.   

Glutamine Powder. Glutamine is the most abundant amino acid in the body and is super beneficial for endurance athletes for quick muscle recovery and maintenance of a healthy immune system. Glutamine is a conditionally essential amino acid, meaning the body can produce it but occasionally needs dietary sources to meet the demand. When the body is under stress from heavy training, the level of glutamine in the muscles and blood decreases substantially as the body repairs damaged muscle tissue. If the body’s stores of glutamine and capacity to produce it are inadequate to meet the demand, the risk of overtraining greatly increases. Research supports its effectiveness in rebuilding muscle, boosting immune system function, and speeding recovery from workouts. It is recommended that you take a dose of 1 to 10 grams of glutamine on the days of very hard workouts and races.  

Taurine. Taurine is an amino acid that is considered to be the second most abundant in the body's muscle after glutamine. Taurine is important for high performance athletes because it increases muscle mass, muscle strength, power, reduces muscle damage caused by exercise, accelerates recovery between workouts. High muscle concentrations of taurine are of the utmost importance in aiding high performance athletes. The recommended dose is 500 mg to 3,000 mg per day. 


SAMe (S-adenosylmethionine). Many active individuals and certainly most competitive athletes must focus on joint health to maintain top performance. Maintaining or rebuilding joint tissue is crucial for athletes of all ages if they are to enjoy healthy joints. SAMe is a naturally occurring molecule that is distributed throughout virtually all body tissues and fluids. SAMe has connective tissue rebuilding effects and has also been found to stimulate production of the building blocks of connective tissue. SAMe is prized by athletes for effective nutritional support of athletic performance and recovery from soft tissue and joint injuries. SAMe can safely be taken over the long term with no documented toxicity. As a result, athletes can achieve improved performance, pain relief, and enhanced tissue repair without fear of side effects. The recommended dose is 400 mg a day. 

Electrolytes. In Montana expect all types of weather conditions including heat that may affect your electrolyte replenishment needs. Endurolytes is an electrolyte replacement product that helps the body perform better under demands of exercise, especially in heat, by providing a full complement of minerals in the proper balance without interfering with normal body control systems. Endurolytes contain calcium, magnesium, potassium, sodium, chloride, manganese, pyridoxine, l-tyrosine, and glycine. Electrolyte expenditure and replenishment tremendously varies between athletes and may vary considerably during the course of an event. Doses can range from 1-6 capsules/hour. Lighter weight athletes use 1-2 capsules/hour, medium weight athletes use 2-3 capsules/hour, and larger athletes use 4-6 capsules/hour.