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Ava Cowan's Supplementation Plan To Achieve Optimal Health.

In my quest to achieve optimal health, I have learned the distinct value of supplementing my diet. Here is a simple breakdown of what I am taking, how often, and what it does for me.

In my quest to achieve optimal health, I have learned the distinct value of supplementing my diet. As with every other aspect of my training, I did my research. This meant finding out what was essential to add as well as how much I needed to take.

I also researched product efficacy before making the decision to spend my hard earned money. At this point I feel very comfortable with my choices, and want to share with you some of the incredible products I have implemented into my daily routine.

Supplementation Plan

I will break everything down into time of day, and with or without food.

Ava Cowan
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Week #18 - 7/11/2006
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*To be taken with or after meals preferably with water and no later than 8:00 PM

Two Per Day Multivitamin
1 tablet 2 x per day

  • It is virtually impossible to eat enough food to get all the nutrients the body needs on a daily basis, taking a multivitamin is the healthy alternative. I use particular brands with high potency.

1 capsules 3 x per day

    The omega-3 fatty acids EPA and DHA are found in abundance in fatty fish and some marine mammals.

    • I certainly do not get enough in my diet and based on the multiple health effects of omega-3 fatty acids, including its effects on the heart, the importance of DHA and EPA cannot be overstated.
    • I also take this to support my already healthy joints.

    [ Super EPA ]

    Life Extension Mitochondrial Energy Optimizer w/ SODzyme
    1 capsules 2 x per day

    • [Mitochondrial Energy Optimizer incorporates the tremendous advances in our knowledge about the importance of maintaining mitochondrial integrity as we age.] [This product also provides a powerful new antioxidant called SODzyme, a blend of soy, corn, and wheat sprouts; carnosine, a guard against glycation...]
    • A simple definition of glycation is the cross-linking of proteins and sugars to form non-functioning structures in the body.

    Jarrow Formulas Bone-Up
    2 capsules 3 x per day

    • In order for calcium to maintain bone structure, adequate amounts of vitamin D3, zinc, manganese and other nutrients should be available so that calcium, magnesium, and phosphorus can be incorporated into the bone.
    • Women over 30 should be very aware of their daily intake of calcium. And since I am lactose intolerant and I do not consume dairy, the Bone-Up is a perfect choice for me.

    [ Bone-Up ]

    Life Extension Super Digestive Enzymes
    2 capsules with each meal

    • Enzymes are essential to the body's absorption and full use of food.
    • The primary digestive enzymes are proteases (to digest protein), amylases (to digest carbohydrate), and lipases (to digest fat).
    • I take Super Digestive Enzymes with each meal in order to make sure I am assimilating as much as possible from my food intake.

    1 capsule 30mg 1/2 before bed

    • I take zinc for multiple reasons including:

      • Immune function support
      • Taste sensitivity
      • Protein synthesis
      • Insulin production
      • Optimal hormone balance

    [ Zinc ]

    3 mg 1/2 before bed

    • Melatonin keeps the circadian cycle in-tune. Not only does this hormone work to maintain cell health, it appears to regulate a system of self-repair and regeneration, which is essential to optimal muscle growth.

    [ Melatonin ]

    500 mg 1/2 hour before workout

    • Inosine is a great supplement to boost energy during a workout because it penetrates the cell walls of both cardiac and skeletal muscle and once inside promotes the manufacture of ATP, the substance in the body that allows muscles to contract.

    [ Inosine ]

    Longevity Science Pure Electrolyte Energy Formula
    1 scoop in water before/during workout

    • It is very important to have balanced electrolytes. To function normally, the body must keep the concentration of electrolytes in its compartments within very narrow limits.
    • If the balance of electrolytes is disturbed, disorders can develop. An electrolyte imbalance can occur when a person becomes dehydrated, among other ways, but when you sweat a lot you must maintain this delicate balance.

    Micronized Creatine Capsules
    2.5 grams 1/2 hour before and 2.5 grams immediately post workout

    • This is a new supplement that I have recently added. My goal is to build muscle, and creatine is the only scientifically proven product that can actually help you do 1 or 2 more reps in a workout. Here is why:
      • Optimizes energy metabolism by maintaining higher levels of the body's energy compound adenosine triphosphate or ATP.
      • Increases protein synthesis through hyper hydration of cells.
      • Prevents tissue damage by stabilizing cellular membranes and maintaining reserves of ATP.

    Life Extension D Ribose
    5 grams 1/2 hour before workout

    • D-Ribose Caps and D-Ribose Powder can help speed energy recovery, increase energy reserves, and maintain healthy energy levels in heart and muscle tissue.
    • When I am training a lot, I make sure to take this so I have energy to get through my workouts.

    L Glutamine
    5 grams after workout

    • Glutamine protects muscle tissue and supports immune function during periods of immune and muscular stress.
    • Glutamine supplementation supports protein synthesis as well as the rate of glycogen production.
      • This is great not only after every workout, but when you are feeling sick as well.

      Longevity Science Magna-Calm
      3 grams 1/2 before bed

      • Magnesium maintains normal muscle and nerve function, keeps heart rhythm steady. Magnesium also promotes already normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. It stimulates the parasympathetic nervous system which helps with sleep.

      [ Magnesium ]

      MHP XPEL
      4 capsules as needed

      • I tried this not too long ago and it was amazing. I was tighter at the end of the day from using this product and I still had full muscles. So I just loved it!
      • It was great because when traveling it is almost impossible to get food that doesn't have some salt in it.
      • Definitely worth it!

      [ Xpel ]


      There is a certain degree of satisfaction that comes from doing everything you possibly can to take care of your health. I have found that a combination of proper exercise, good nutrition and adequate supplementation is the best solution to good health.

      I am always looking for new ways to achieve my best physique possible, and I feel I have an amazing arsenal to help me achieve all of my bodybuilding goals.

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