Tennis elbow, knee ligament strains, ankle sprains, and different forms of tendonitis can be a real nuisance to athletes at any level. If you are one of those people who suffer from frequent or recurrent musculoskeletal injuries, consider using some natural remedies for both prevention and to speed healing. While none of these nutritional supplements is an alternative to standard medical, physiotherapeutic, or chiropractic care, they can help these treatments work better and more quickly. Over the next few weeks, I will discuss some of the best-documented nutrients in this category.
Protein (1 gram of protein per pound of lean mass or more daily) – required for maximum muscle strength and growth, as well as to prevent muscle deterioration and loss of lean body mass to energy requirements. It is most natural to get your protein from real food rather than supplements. In that respect, the highest quality proteins, in descending order of quality based on amino acid composition, are:
• Lactalbumin (from hydrolyzed whey protein concentrate)
• Egg albumin (from egg white)
• Beef, fish, poultry
• Casein (from milk)
• Soy protein
• Vegetable protein (half the muscle building protein quality of lactalbumin)
The ion-exchange whey protein supplements (90%+ ion-exchange whey protein by weight) are good alternatives for those with limited cooking skills or an affinity for the kitchen.
L-Glutamine (4000 mg before and after exercise) – an amino acid that is vital for anyone who exercises a lot and is a favorite of most serious body builders. As a nitrogen donor, glutamine helps build proteins and repair the muscle, as well as help build up more muscle. This, in part, may be due to its ability to induce the release of growth hormone. For those taking prescribed anti-inflammatory drugs, L-glutamine will help prevent damage to the lining of the gastrointestinal tract, ulcers, and blood loss. If you are injured, L-glutamine will speed your recovery from virtually any sports injury without side effects.
Broad spectrum multiple antioxidant (1-3 capsules or more daily) – should contain at least the following nutrients: vitamin A, beta-carotene, B complex vitamins, vitamin C, E, zinc, copper, manganese, selenium, and N-acetyl-cysteine, a precursor for glutathione. The minerals zinc, copper, and manganese are important cofactors in the body’s production of superoxide dismutase, considered to be the most potent of the body’s protective enzymes. Antioxidants are free radical scavengers or neutralizers that also prevent the formation of free radicals in the first place.
(to be continued…)
Dr. Zoltan Rona
