Elementor #858 – Sports Dietitian

Dietplan for …

Nutrition advice/ Notes:

Long term goals:

To do a stage race without getting any nutritional/ dehydration problems

Short term goals:

Feels good at 94kg. Reached this weight!

DC <6h

Steps on how to achieve this:

Slowly introduce proper nutrition into exercise routine to get your body use to eating while exercising.
Testing different products to see what works the best for your body.

NUTRITIONAL REQUIREMENT:

66.5 + (13.75 x 94) + (5 x 192) – (6.78 x 39) = 2054.6kcal = 8731KJ

2071kcal (scale)

1500-3500kcal additional when exercise

CHO: 55%: 4802KJ: 282g

Prot: 25%: 2183KJ: 128g (1.36g/kg)

Fat: 20%: 1746KJ: 45g

FOOD GUIDE:

Every day: 1 cup fat free milk to drink with coffee/tea during the day.

Only 2 cups of coffee per day, each with no sugar. Add 1 cup green tea every day.

Can add as much Rooibos tea as you want.

1 x Fruit : small banana, orange, 2 small naartjies, apple, mango, peach, pear, ½ grapefruit, 2 kiwis, ¾ cup pineapple, 150g strawberries, 20g Gogi berries, ¾ cup blue berries

Salad greens: lettuce, celery, tomato, grated carrot, peppers, mushroom, cucumber, coleslaw, grated beet, sprouts/ peppadew (can buy small packets veggies at woollies and mix it together)

Cooked Veggies: carrot/ beetroot/ spinach/ broccoli/ cauliflower/ gem squash/ zucchini/ asparagus/ mushroom/ peppers/ onions/ eggplant/ cauliflower rice/ zucchini noodles

Starch: Pumpkin/ butternut/ sweet potatoes/ mielies/ brown rice/ brown pasta or gluten free/ Polenta/ Low GI bread/ Low GI wraps/ Rice noodles/ Cereals/ Quinoa/ buckwheat/ barley/ millet/ oatmeal/ cous-cous / sorghum/ maize-(cooled down only)… (Any Whole Grains)

Lean meat: Any type of fish (Canned fish not more than 3 x week), skinless chicken breasts, lean steak with no fat, ostrich or ostrich mince, lean biltong, egg whites (no lamb, wors, droe wors or beef mince)

Vegan protein sources (for vegan days only): Beans/ Peas/ Lentils/ alfalfa/ clover/ chickpeas/ lupins/ mesquite/ carob/ soybeans/ tofu/ tamarind … (Any Legumes)

Good fats (unsaturated): Any fat from plants (except coconut oil); Olive oil, Grapeseeds oil, macadamia oil, canola oil, sunflower oil, Sesame oil, all nuts, all seeds, B-Well Canola mayonnaise, avocado, olives, Flora-Pro-Active margarine

Bad fats (saturated/ Trans): Any fat from animals, eat this in moderation; Coconut oil, fat on meat, chicken skin, butter, full cream milk, Full fat Cheese, Full cream Yogurt, palm oil/ palm kernel oil 50% is saturated.

Avoid all trans fats: this comes in the form of commercially baked goods (check label), fried foods, cheap margarines in brick form, microwave popcorn

Alcohol: Drink only red organic wine, not more than 1 glass per night, every 2^nd night.

(Suggestion for good organic wine, Uplands: https://shop.organicwine.co.za/ )

EXERCISE NUTRITION:

Pre-exercise: 930kcal

A Banana before 1 hour exercise/ 2 Bananas before long sessions/ your smoothie snack in the afternoon (15g)60kcal

For longer sessions you can add a Rhodiola caffeine tablet for the energy and to decrease cortisol. *reading material at the end.

(you only need this if you feel very tired or won’t be able to drink your Powerbar ISOMAX and only want to drink water- as this also contains caffeine. I would drink the Rhodiola before racing.)

Another pre-exercise drink option is: BIOGEN’s NATURE’S ENERGY – 200G, currently sold out. This contains MACA (adaptogen *reading material at end)

You can even combine the Nature’s energy and Rhodiola adaptogens.

During: RULE: (drink every 20mins 200ml, eat every half hour 15g carbs)Do not wait till you get hungry or get thirsty to drink or eat)

Cycling: (I added Powerbar ISOMAX, you need the extra Arginine- performance enhancer!*reading material at end)

Short 1:15 or < : 1 bottle Powerbar ISOMAX(3scp) (1 x 750ml bottle) (40g) = 160kcal

Long 1:15 – 2hrs: 1 Powerbar ISOMAX (3scp) 750ml + 1 BIOGEN CARBOGEN (3scp) 750ml (40+60g)100 = 400kcal

Long > 2hours onwards: 2 bottles x 1L -1 x Powerbar ISOMAX (4scp) + 1 x BIOGEN CARBOGEN (4scp)(55+80)135= 540kcal

(Buy 1 L powerbar bottle.) https://www.powerbarsa.co.za/products/all-powerbar-products/powerbar-bottle-yellow-1000ml/

For >2hrs always take FOOD (Need to eat every half hour only rides >2hours)

POWERshots, eat 4 sweets every ½ hr.
Can also add a Powergel smoothie and eat 1 every 2 hours OR eat a POWERbar Energize advanced every 2 hours
Can add a powergel (no caffeine)- can eat this before a big hill
OR real food eat 1 banana every 45mins/ 3 dates every 45mins/ 2 small potatoes with himalayan salt/ and on top of this 1 hot cross bun with peanut butter/ 2 slices white bread with jam every 2 hours

Post-exercise (within ½ hour post exercise) All sessions:

2 scp serving Phytopro sports recovery protein (contains an adaptogen *reading material at end)(contains Digestive enzymes to be absorbed) + 500ml fat free milk + 2 Tblsp Honey

28.5g prot- 114kcal

54g carb- 216kcal

330kcal

1 Sterie Stumpie + 1 Powerbar Protein Plus L-carnitine bar (*reading material at end)

Make own Smoothie:

1 tsp Superfoods MACA powder (This is an adaptogen *reading material at end)

500ml fat free milk

1 Banana

½ cup Blue berries

½ tsp Cocoa powder

1 Tbls Honey

+ 1.5 scp Peptopro- protein hydrolysate – gets absorbed ASAP even with decreased stomach acids

+ 1 POWERBAR Ampoule L-Carnitine Liquid

SUPPLEMENTS: Can switch from Biogen if you want, Metagenics is a better supplement

CA024SA Bone Builder® with Magnesium (Drink 3 tablets before bed every night) –to help knee
EPATGSA OmegaGenics® EPA-DHA 1000 (Drink 1 morning and 1 evening, to get cholesterol down)
MU027SA Multigenics® (Drink as per instructions) If you take this leave the Zinplex

You would have received an email from metagenics, where you can login and look in the recommendations section, I have added all these.

Get 10% off when you type in: metagenics10% in the coupon box.

Supplements in dietplan:

Phyto Pro Collagen Booster, as in dietplan – to help knee

Glucachol-22 from Atlife, as in dietplan – to help cholesterol

Caffeine before sport: Nutrilite Rhodiola (contains adaptogen and green tea caffeine) I will have to order this for you if you want this. Cost R389

Basic Dietplan 1: Pescetarian day: Monday

5h: Pre-exercise snack

5:30-7 exercise

7:30 Within 30mins post-exercise: Smoothie

9h B: Oats:

½ cup uncooked oats

+ 1 Fruit (e.g. ½ cup blueberries + ½ banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ 1 tsp Pumpkin seeds

+ 1 scp Phytopro Collagen

+ 1 serving Vegan Protein (4scp Phytopro Sports recovery)

OR Smoothie:

1 scp Atlife Glucachol-22 (C4, P4)

+ 1 scp Phytopro Collagen

+ 1 tsp Honey.

+ 2 Fruits (e.g. 3/4 cup blueberries + 1 banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ 1 tsp Pumpkin seeds

+ ¾ serving Vegan Protein (3scp Phytopro Sports recovery)

11h S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife)

13:00 L: Leftovers from night before or sandwich/ Wrap

2 Cups salad greens/ 1 cup cooked veggies (One must be orange e.g. carrots)

+ ½ cup cooked Legumes (chickpeas, lentils, beans) (1 carb, 1 prot, 1 fat)

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+ 2 tsp Olive oil to cook with or as a salad dressing

14:- 15:00 S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife)

Or if you exercise here, drink the smoothie about 1-2hrs prior and eat dinner ½ hr afterwards

17:00 D: 3 Cups salad greens/ 1.5 cups cooked veggies (one must be green e.g. broccoli)

+ 150g Protein (Fish- fatty fish like salmon, sardines, pilchards, mackerel, trout)

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+ 2 tsp Sunflower oil to cook with/ 2 tsp Flora Pro-Active margarine

Basic Dietplan 2: Normal day: Tuesday

5:30-7 exercise

Within 30mins post-exercise:

B: Oats:

½ cup uncooked oats

+ 1 Fruit (e.g. ½ cup blueberries + ½ banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ 1 tsp Pumpkin seeds

+ 1 scp Phytopro Collagen

+ 1 serving Vegan Protein (4scp Phytopro Sports recovery)

OR Smoothie:

1 scp Atlife Glucachol-22 (C4, P4)

+ 1 scp Phytopro Collagen

+ 1 tsp Honey

+ 2 Fruits (e.g. 3/4 cup blueberries + 1 banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ 1 tsp Pumpkin seeds

+ ¾ serving Vegan Protein (3scp Phytopro Sports recovery)

S: Rice cakes:

4 Brown rice cakes

+ 60ml Fat free cottage cheese

+ 1 One Juice (Turmeric juice)

L: Leftovers from night before or sandwich/ Wrap

2 Cups salad greens/ 1 cup cooked veggies (One must be orange e.g. carrots)

+50g smoked chicken slices

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+ 2 tsp Pro-Active Flora margarine

S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife)

Or if you exercise here, drink the smoothie about 1-2hrs prior and eat dinner ½ hr afterwards

6-8h (not later) D: 3 Cups salad greens/ 1.5 cups cooked veggies (one must be green e.g. broccoli)

+ 150g Protein (Lean red meat such as Ostrich/ fillet steak)

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+ 1 Tbsp Sunflower oil to cook with/ 1 Tblsp Flora Pro-Active margarine

Basic Dietplan 3: Vegan day: Wednesday

B: Oats:

½ cup uncooked oats

+ 1 Fruit (e.g. ½ cup blueberries + ½ banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ 1 scp Phytopro Collagen

+ 1 serving Vegan Protein (4scp Phytopro Sports recovery)

OR Smoothie:

1 scp Atlife Glucachol-22 (C4, P4)

+ 1 scp Phytopro Collagen

+ 1 tsp Honey

+ 2 Fruits (e.g. 3/4 cup blueberries + 1 banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ ¾ serving Vegan Protein (3scp Phytopro Sports recovery)

S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife) + ¼ serving Vegan Protein (1scp Phytopro Sports recovery)

L: Leftovers from night before or sandwich

2 Cups salad greens/ 1 cup cooked veggies (One must be orange e.g. carrots)

+ ½ cup cooked Legumes (chickpeas, lentils, beans) (1 carb, 1 prot, 1 fat)

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+ 2 tsp Olive oil to cook with/ 2 tsp Flora Pro-Active margarine

S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife) + ½ serving Vegan Protein (2 scps Phytopro Sports recovery)

D: 3 Cups salad greens/ 1.5 cups cooked veggies (one must be green e.g. broccoli)

+ ½ cup cooked Legumes (chickpeas, lentils, beans) (1 carb, 1 prot, 1 fat)

+ 2/3 Cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1 cup sweet potato/ 4 Brown rice cakes/ 1 cup pasta/ 2 Slices 100% Rye bread / 2 Wraps

+ 2 tsp Sunflower oil to cook with/ 2 tsp Flora Pro-Active margarine

Basic Dietplan 4: Normal day: Thursday

B: Oats:

½ cup uncooked oats

+ 1 Fruit (e.g. ½ cup blueberries + ½ banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ 1 tsp Pumpkin seeds

+ 1 scp Phytopro Collagen

+ 1 serving Vegan Protein (2scp Nutritech OR 4scp Phytopro Sports recovery)

OR Smoothie:

1 scp Atlife Glucachol-22 (C4, P4)

+ 1 scp Phytopro Collagen

+ 1 tsp Honey

+ 2 Fruits (e.g. 3/4 cup blueberries + 1 banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ 1 tsp Pumpkin seeds

+ ¾ serving Vegan Protein (1.5scp Nutritech OR 3scp Phytopro Sports recovery)

S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife)

L: Leftovers from night before or sandwich/ Wrap

2 Cups salad greens/ 1 cup cooked veggies (One must be orange e.g. carrots)

+2 small boiled eggs/ 1 Large egg

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+ 1 tsp Canola Mayo

S: Rice cakes:

4 Brown rice cakes

+ 60ml Fat free cottage cheese

+ 1 One Juice (Turmeric juice)

D: 3 Cups salad greens/ 1.5 cups cooked veggies (one must be green e.g. broccoli)

+ 150g Protein (Lean red meat such as Ostrich/ fillet steak)

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+ 2 tsp Sunflower oil to cook with/ 1 Tblsp Flora Pro-Active margarine

Basic Dietplan 5: Pescetarian – Avo day: Friday

B: Oats:

½ cup uncooked oats

+ 1 Fruit (e.g. ½ cup blueberries + ½ banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ 1 scp Phytopro Collagen

+ 1 serving Vegan Protein (2scp Nutritech OR 4scp Phytopro Sports recovery)

OR Smoothie:

1 scp Atlife Glucachol-22 (C4, P4)

+ 1 scp Phytopro Collagen

+ 1 tsp Honey

+ 2 Fruits (e.g. 3/4 cup blueberries + 1 banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ ¾ serving Vegan Protein (1.5scp Nutritech OR 3scp Phytopro Sports recovery)

S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife)

L: Leftovers from night before or sandwich/ Wrap

2 Cups salad greens/ 1 cup cooked veggies (One must be orange e.g. carrots)

+ ½ cup cooked Legumes (chickpeas, lentils, beans) (1 carb, 1 prot, 1 fat)

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+1/2 Avo

S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife)

D: 2 Cups salad greens/ 1 cup cooked veggies (one must be green e.g. broccoli)

+ 150g Protein (Fatty Fish)

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+ 1 tsp Sunflower oil to cook with/ 1 tsp Flora Pro-Active margarine

Chickpea wrap recipe:

https://www.bbcgoodfood.com/recipes/roasted-chickpea-wraps

Basic Dietplan 6: Normal day: Saturday

B: Oats:

½ cup uncooked oats

+ 1 Fruit (e.g. ½ cup blueberries + ½ banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ 1 tsp Pumpkin seeds

+ 1 scp Phytopro Collagen

+ 1 serving Vegan Protein (2scp Nutritech OR 4scp Phytopro Sports recovery)

OR Smoothie:

1 scp Atlife Glucachol-22 (C4, P4)

+ 1 scp Phytopro Collagen

+ 1 tsp Honey

+ 2 Fruits (e.g. 3/4 cup blueberries + 1 banana)

+ 1 cup Fat free milk/ yogurt

+ 1 tsp Chia seeds

+ 1 tsp Pumpkin seeds

+ ¾ serving Vegan Protein (1.5scp Nutritech OR 3scp Phytopro Sports recovery)

OR Eggs/ Omelette at restaurant:

4 eggs (one whole egg, + 3 egg whites)

+ 2 slices bread

+ 30g cheese

+ 1 tsp oil to cook in

+ 1 tsp butter margarine on bread

+ 1 cup 100% Juice

S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife)

L: Leftovers from night before or sandwich/ Wrap

2 Cups salad greens/ 1 cup cooked veggies (One must be orange e.g. carrots)

+50g smoked chicken/ ½ can Tuna

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+ 1 tsp Canola Mayo

S: Rice cakes:

4 Brown rice cakes

+ 60ml Fat free cottage cheese

+ 1 One Juice (Turmeric juice)

OR Snacks with braai:

Eat Real’s Chips (e.g. 1 packet Quinoa & Kale Puffs) + Tzatziki dip + Red Wine

https://www.faithful-to-nature.co.za/eat-real-quinoa-kale-puff-white-chedder?li_source=LI&li_medium=related-products&li_pl=63706326-9dac-4833-8db0-6859c079860e&li_tr=related-products

https://www.liveeatlearn.com/tzatziki/

D: 3 Cups salad greens/ 1.5 cups cooked veggies (one must be green e.g. broccoli)

+ 150g Protein (Lean red meat such as Ostrich/ fillet steak)

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps/ 6 mini potatoes/ 3 big potatoes/ 1.5 cups potato chips

+ 2 tsp Sunflower oil to cook with/ 1 Tblsp Flora Pro-Active margarine

Basic Dietplan 7: Pescetarian day: Sunday

B: Egg white Omelette:

3 egg whites (90g)- can buy bottle egg whites at woolies

+ 1 Banana

+ 1 tsp macadamia butter

Mix in blender

Filling:

1 Cup Baby spinach

+ 30g Reduced fat feta cheese

NoN- stick cooking spray

+ 2 slices 100% rye bread

S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife)

L: 1 Cups salad greens/ ½ cup cooked veggies (One must be orange e.g. carrots)

1 Cup Edamame Beans (1 prot, 1 carb/ 1 fat)

½ Cup Chickpeas (1 carb, 1 prot)

+ 2/3 Cup Corn (not creamed)

+ ¼ Avo

+ 1 Tblsp Balsamic vinegar

+ 1 Tblsp Lemon juice

+ 1 tsp Olive oil to cook with or as a salad dressing/ 1 tsp Flora Pro-Active margarine

S: Smoothie:

½ Cup fat free milk + 2 fruits + ½ tsp MACA powder + 1 scp GlucaChol-22 (Atlife)

D: 3 Cups salad greens/ 1.5 cups cooked veggies (one must be green e.g. broccoli)

+ 150g Protein (Fatty Fish)

+ 1 cup uncooked Quinoa/ buckwheat/ barley/ millet/ brown rice/ oatmeal/ cous-cous / 1.5 cup sweet potato / 4 Brown rice cakes/ 1.5 cup pasta/ 3 Slices 100% Rye bread/ 3 Wraps

+ 2 tsp Sunflower oil to cook with

TAKE-OUTS:

If you order sushi:

Do not eat more than 16 pieces, take a platter with sashimi (4 pieces) on it.

You can also make a side salad with the sushi, or order a crab salad.

If you order pizza:

Order the zucchini base pizza at butlers. Always order a small pizza.

Anything else:

– A steak (150g) with a side salad and 1.5 cups sweet potato chips.

– Burger, with patty and a side salad, no chips

READING INFO REGARDING ADAPTOGENS:

What are Adaptogens?

Herbal medicinal plants, which could reduce the cortisol hormone in your body to make your body perceive stress in a better way. They were first discovered by hunters in 1895 which drank them as a tonic, to reduce thirst, hunger and exhaustion, and to improve night vision.

Adaptogens are now commonly known to:

Increase your endurance in situations of decreased performance caused by fatigue

In contrast to conventional stimulants, like ephedrine and general drinks loaded with Caffeine, like Redbull, the adaptogens don’t possess addiction, tolerance and abuse potentials, they don’t impair mental function and lead to psychotic symptoms in long term use.

Types of adaptogens:

“Rhodiola rosea. Found in mountainous areas of Europe, Asia, and North America, Rhodiola rosea is an herb with a long history of use in traditional medicine as an anti-fatigue, anti-stress, and mood-enhancing agent. Studies have also shown that Rhodiola has positive effects on exercise performance and endurance in humans and animals. Rhodiola is an adaptogen, increasing the body’s ability to adapt to the stress of physical exercise. Rhodiola also increases utilization of fat for energy, improves mitochondrial function, and suppresses free radicals.

In one controlled trial in active young women, rhodiola improved endurance exercise performance by reducing perceived effort. Subjects given a single oral dose (3 mg/kg body weight, or about 200 mg for a 150-pound person) of rhodiola completed a six-mile time trial on a stationary bicycle significantly faster that subjects given placebo. Rhodiola also lowered the heart rate response to submaximal exercise in this study.

Another placebo-controlled trial measured the effect of a rhodiola extract standardized to contain 3% rosavins and 1% salidroside in 24 participants. Researchers noted endurance exercise capacity improved one hour after an acute dose of 200 mg of rhodiola extract.

Rhodiola may lessen exercise-induced muscle damage. In a study in male athletes, four weeks of rhodiola supplementation prior to exhaustive endurance exercise significantly decreased markers of muscle damage. Notably, serum levels of creatine kinase, which rise after vigorous exercise, substantially decreased after rhodiola ingestion.

Arginine is a conditionally essential amino acid that participates in a variety of metabolic pathways, including protein synthesis. Importantly, arginine is a precursor of nitric oxide (NO), a potent vasodilator. Arginine supplementation may increase blood flow to muscles.

In a controlled clinical trial in competitive male cyclists, supplementation with 6 grams of L-arginine daily for three days increased 20 kilometer time trial performance, reduced oxygen consumption, and reduced systolic and diastolic blood pressure. In another controlled clinical trial in untrained college-aged men, supplementation with a product containing 1.5 grams or 3 grams of arginine (along with grape seed extract) for four weeks reduced the time to onset of cycling-induced fatigue as compared with placebo.

Animal studies indicate arginine supplementation may be beneficial for exercise recovery. In one study, L-arginine supplementation before a single bout of exercise reduced muscle fiber damage and maintained exercise performance capacity in rats. These effects were attributed to increased muscle nitric oxide content.

L-carnitine. L-carnitine is a compound obtained from food and synthesized in the body from the essential amino acids lysine and methionine. It is required for burning fat for energy production within the mitochondria, and can act as a free radical scavenger.

Studies have demonstrated that L-carnitine supplementation can improve exercise performance and recovery. In a randomized, double-blind, placebo-controlled trial, healthy male volunteers who ingested 2 grams of L-carnitine along with 80 grams of carbohydrate twice daily for 24 weeks exhibited 21% increased muscle carnitine content, compared with no change in the control group. This was associated with reduced perception of effort and improvement in exercise performance.

By reducing free radical generation and muscle soreness, L-carnitine supplementation supports muscle recovery after strenuous exercise. In a placebo-controlled trial in healthy young men, oral supplementation with 2 grams of L-carnitine for two weeks resulted in significantly reduced markers of oxidative stress and muscle damage following an acute bout of exercise.”

Attached graph of how it affects your body to fight of fatigue: