Hello dear friends. It's been a long time since you
have read my last article and I want to thank all of
you for the hundreds of emails that you have sent me all
these months, asking me when you will read my next
article.
Well, I have been really busy the last
three months. I had to deal with a minor stomach problem, (that
thank God is over now), I had to interview many great
bodybuilders, and also I had to take care of many other
things. But I hope that at least all of you were enjoying the
EXCLUSIVE interviews that I have taken so far from
great bodybuilders, such as Ronnie Coleman, King
Kamali, Garrett Downing, Mike Mentzer, Mike Francois,
and also from Shawn Ray's seminar. Tthere are many
more still to come!
Well what matters most is that I am back now and
you will continue to read my articles for a
long time from the number 1 site for bodybuilding: Bodybuilding.com!
Support Yourself With Supplements
So let's get down to business again. Do you know
that you are only as strong as your weakest link?
Today I will talk about the best supplements that can
help you to stay injury free forever! So let's
see the best supplements on the market.
Note: Consult your doctor,
practitioner, and/or pharmacist about any health problem before using
any supplements making any changes in prescribed medications.
1. Glucosamine Sulfate
Glucosamine is a naturally occurring compound that
provides joints with the building blocks they need to
repair damage caused by osteoarthritis or injuries.
Specifically, glucosamine sulfate provides the raw
material needed by the body to manufacture a
mucopolysaccharide (called glycosaminoglycan) found in
cartilage.
For a very long time, biomedical scientists have
struggled to find a readily absorbed form of cartilage
which might aid people with joint problems. Many
studies have suggested that glucosamine sulfate is one
such building block for cartilage. Glucosamine sulfate
is absorbed quickly and easily.
Lab tests show it is
98% absorbable, and because the molecules are small
and simple, they actually penetrate the cartilage,
where they can help build the special proteins that
keep cartilage strong and healthy.(1) And if some of
you are very skeptical about Glucosamine's efficiency, check out the following paragraph.
A double-blind study done on 178 Chinese patients
suffering from osteoarthritis of the knee found that
1,500 mg per day of glucosamine for four weeks was
more effective and much better tolerated than the
conventional drug ibuprofen. (2)
Side Effects: Some Glucosamine is processed with
sodium chloride (table salt), which is restricted in
some diets (particularly for people with high blood
pressure). Glucosamine Sulfate's toxicity has been limited
to mild reversible gastrointestinal side effects, but
people with peptic ulcers and those taking diuretic
drugs are more likely to experience side effects. (3)
Recommended Dosage: Take 500mg 3 times per day. (For a
total of 1500mg per day).
2. Chondroitin Sulfate
Chondroitin sulfate consists of repeating chains of
molecules called mucopolysaccharides. Chondroitin
sulfate is a major constituent of cartilage, providing
structure, holding water and nutrients, and allowing
other molecules to move through cartilage, an important
property, as there is no blood supply to cartilage.
In a few words, Chondroitin Sulfate is another
biological polymer derived from connective tissue. It
acts as the flexible connecting matrix between the
tough protein filaments in cartilage to help give it
both strength and elasticity.
Animal studies indicate that chondroitin sulfate may
promote healing of bone, which is consistent with the
fact that the majority of glycosaminoglycans found in
bone consist of chondroitin sulfate.(4)
In addition, chondroitin sulfate may lower blood
cholesterol levels. Older preliminary research showed
that chondroitin sulfate may prevent artherosclerosis
in animals and humans and may also prevent heart
attacks in people who already have atherosclerosis.
(5) (6) (7)
Side Effects: Nausea may occur at intakes greater than
10 grams per day. No other adverse effects have been
reported.
Recommended Dosage: 200-300mg 3 times a day (for a
total of 600-900mg per day) with meals.
3. MSM (Methylsulfonylmethane)
Like Glucosamine and Chondroitin, MSM
(Methylsulfonylmethane), may provide raw materials the
body needs in order to make cartilage in the first
place.
MSM is a pure, organic, non-toxic, non-metallic
element that occurs widely in nature. It's a
metabolite of the compound dimethysulfoxide, and by
weight is 34% elemental sulfur, making it one of the
richest sources of sulfur. As the eighth most abundant
element in all living organisms, sulfur is found in
more than 150 types of bodily compounds, from enzymes
and tissues to hormones and antioxidants.
It's also a
component of structural protein, the type found in
hair, skin, and joints. Sulfur also occurs in
connective tissue, in a key structural component
called collagen. (Collagen helps form cartilage).
Researchers predict that MSM will soon be proven
effective not only in the treatment of various types
of arthritis (including rheumatoid and
osteoarthritis), but also in other conditions that
involve connective tissue degeneration. (8)
Side Effects: No side effects have been reported with
the use of sulfur.
Recommended Dosage: 1-2 grams per day.
4. Calcium
Calcium is the most abundant mineral in the human
body. Of the two to three pounds of calcium contained
in the average body, 99% is located in the bones and
teeth.
Calcium is needed to form bones and teeth and
is also required for blood clotting, transmission of
signals in nerve cells, and muscle contraction. The
importance of calcium for preventing osteoporosis is
probably its most well-known role. So for strong and
healthy bones you need Calcium.
Side Effects: Bloating, gas and constipation are
sometimes reported with the use of calcium
supplements. (9)
Recommended Dosage: For ages 19 to 50, calcium intake
is recommended to be 1,000 mg daily. For adults over
age 51, the recommendation is 1,200 mg daily. The most
common supplemental amount for adults is 800-1,000 mg
per day. (10)
5. Vitamin C
Probably the most important role of vitamin C is as an
antioxidant, (protecting the watery substances of the
body, such as blood, from free radical damage), but it
can also maintain healthy connective tissue including
tendons, ligaments, bones, joints and skin.
Vitamin C is needed to make collagen, (the glue) that
strengthens many parts of the body, such as muscles
and blood vessels. Vitamin C also plays important
roles in wound healing and as a natural antihistamine.
Side Effects: Because vitamin C is water-soluble,
excesses are excreted in the urine and toxicity is
rare. Large quantities (5-10gr per day or more), may
reduce the absorption of selenium and copper and may
lead to kidney stones, but only in people with kidney
disease.
Also people with kidney stones or a history of stone
formation should not take large amounts (1 gram per
day) of supplemental vitamin C. Significantly lower
amounts (100-200 mg per day) appear to be safe.
Recommended Dosage: 500mg-1g per day are well
tolerated by healthy people.
6. Silicon
Silicon is a trace mineral. The functions of silicon
are not well understood, although silicon probably
plays a role in making and maintaining connective
tissue. Silicon is present in areas of bone that are
undergoing mineralization, which indicates this
mineral might be important for normal bone function.
Silicon promotes firmness and strength in the tissues.
It is part of the arteries, tendons, skin, connective
tissue, and eyes. Collagen contains silicon, helping
hold the body tissues together.
Side Effects: A high dietary intake of silicon is not
associated with any toxic effects.
Recommended Dosage: If you can't find Silicon as a
supplement, you should start eating more whole grains
and fresh vegetables or use herbs, such as horsetail,
alfalfa or comfrey tablets.
7. Gelatin (Type II Collagen)
Some scientists have speculated that type II collagen
may help prevent the degeneration of joints that
occurs with weight training exercise and have
suggested that supplementing your diet with gelatin
may actually allow you to build healthier joints. (In
this regard, it seems to act similar to glucosamine).
Recommended Dosage: Purified type II collagen is one of
the main ingredients in "Joint Fuel Liquid
Concentrate" from Twinlab, and "Elasti-Joint" from
Labrada Nutrition, but Gelatin does not exist yet in a
supplement that contains it exclusively.
But the next
best thing is regular old Knox unflavored gelatin.
(Just add a packet of it to a glass of juice or a
protein drink).
Conclusion
These are the number 1 supplements to stay
injury free for ever, but even if you have some
health problems with arthritis,
(including rheumatoid and osteoarthritis), Glucosamine
and MSM should be your first choices. For people that
have osteoporosis, Calcium should be their first
choice, and for people that have atherosclerosis
Chondroitin seems very promising. For wound healing
Vitamin C seems to be the best. Finally, a
consumption of foods that are rich in Silicon and
Collagen can help you even more to promote and keep
perfectly healthy joints.
Remember that any supplement that you take should be
cycled every 8-12 weeks. Don't take Glucosamine,
Chondroitin, and MSM on a yearly basis. Once every 2-3
months have a 2-4 week break.
But with Calcium, Vitamin C, Gelatin and Silicon,
since the best sources are from food, you can take them
on a yearly basis.
John Stamatopoulos' Ultimate Stack For Healthy Joints!
Well friends, this is what I would do for 8-12 weeks in a
row when I would train very hard in the gym and I
wanted to try to avoid any injury. This is the
ultimate stack for me also, for people that have
experienced a minor injury, and they want to get back
in the gym as soon as possible!
Glucosamine Sulfate: 1500mg per day
Chondroitin Sulfate: 600-900mg per day
MSM: 1-2gr per day
Calcium: 1-2gr per day
Vitamin C: 500mg-1gr per day
Old Knox unflavored gelatin: 1 packet per day
I hope after you have read the "best 7", you
will be able to make the appropriate adjustments to
your nutrition and supplementation in order to stay
injury free forever.
And since summer is almost here, in my next article I
will tell you the best secrets to be as good
as possible this summer. Stay tuned!
References:
1. Kelly GS. The role of glucosamine sulfate and chondroitin sulfates in the treatment of degenerative joint disease. Altern Med Rev. 1998 Feb;3(1):27-39.
2. Muller-Fassbender H, et al. Glucosamine sulfate compared to ibuprofen in osteoarthritis of the knee. Osteoarthritis Cartilage 2(1):61-9, 1994.
3. Tapadinhas MJ, Rivera IC, Bignamini AA. Oral glucoseamine sulfate in the management of arthrosis: report on a multi-centre open investigation in Portugal. Pharmatherapeutica 1982;3:157-68.
4. Moss M, Kruger GO, Reynolds DC. The effect of chondroitin sulfate on bone healing. Oral Surg Oral Med Oral Pathol 1965;20:795-801.
5. Morrison LM, Bajwa GS, Alfin-Slater RB, Ershoff BH. Prevention of vascular lesions by chondroitin sulfate A in the coronary artery and aorta of rats induced by a hypervitaminosis D, cholesterol-containing diet. Atherosclerosis 1972;16:105-18.
6. Morrison LM, Branwood AW, Ershoff BH, et al. The prevention of coronary arteriosclerotic heart disease with chondroitin sulfate A: Preliminary report. Exp Med Surg 1969;27:278-89.
7. Morrison LM, Enrick NL. Coronary heart disease: Reduction of death rate by chondroitin sulfate A. Angiology 1973;24:269-82.
8. Cronin JR. The biochemistry of alternative therapies. Methylsulfonylmethane: nutraceutical of the next century Alternative & Complementary Therapies Dec. 1999; 5(6): 386-9.
9. Levenson DI, Bockman RS. A review of calcium preparations. Nutr Rev 1994;52:221-32 [review].
10. Heaney RP, Recker RR, Weaver CM. Absorbability of calcium sources: the limited role of solubility. Calcif Tissue Int 1990;46:300-4.
giannis@bodybuilders.com
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