Apart from implementing principles from the HEALTH RECOVERY PLAN > the following supplements, super foods, herbal remedies and dietary recommendations are very effective in improving athletic performance, boosting immune system and shortening the time of recovery from injuries:
– Chlorella: 2 tablespoons of powder or 20 tablets (500mg) 30 min before breakfast with 3 glasses of distilled water or vegetable juice >
Studies demonstrated that although regular vigorous physical activity boosts immunity yet too much exercise may actually impair the immune system and natural killer cell immunity, which may be one reason endurance athletes may appear more likely to get cancer or upper respiratory diseases.
Fortunately, there is a solution to the problem in the form of taking chlorella. It was shown that consuming chlorella prevented the negative effect of overtraining and the loss in immune function. In a randomized double-blind placebo controlled trial scientists gave participants two teaspoons of chlorella a day for eight weeks, and they noticed a significant increase in natural killer cell activities. So, if you exercise too much remember to take chlorella to prevent infections, cancer and other problems.
– L-glutamine – amino acid, essential in intensive athletic training as it quickens muscle recovery after exercise. It also provides energy to the brain, works as mood elevator, enhances the immune system and improves long and short term memory. For bodybuilders, glutamine promotes nutrient assimilation, regulates protein synthesis and stimulates growth-hormone production.
– L-lysine (amino acid) improves athletic performance.
– Cherry active: post exercise (lactic acid reduction)
– Pycknogenol (pine bark extract) improved endurance in athletes. Participants were able to exercise on a treadmill for a longer time after taking Pycknogenol daily for about a month.
– Soaked overnight chia seeds soaked gives long energy
– Bee pollen and Royal jelly. Athletes use bee pollen and royal jelly to increase energy and endurance.
– Vitamin D3: 30,000 IU a day with meals >
– Magnesium: 2 x 200mg 60 min before breakfast and before last meal or before bed
– Vitamin B6: 50mg a day with meal
– Good probiotic formula with meals
– Omega 3 from ground flax seed > soaked chia seed >
– Zinc – 15-50mg a day with meal. Eat also 2 tablespoons of soaked overnight soaked in distilled water pumpkin seed
– Raw fresh vegetable juices 2 x a day before meals or instead >
– Vitamin B12 (must be sublingual methylcobalamin): 2000mcg a day only after breakfast >
– Coenzyme Q10 (100mg a day)
– B-complex vitamins facilitate the process of converting food into energy (esp. B-6, Thiamine and Riboflavin)
– Ground fenugreek mixed with Manuka honey or increases protein absorption.
– Barley grass powder is a super food which is very high in vitamins and minerals and is also rich in energy boosting chlorophyll which has also anti-inflammatory properties.
It can be regarded as complete protein food as it contains all 8 of the essential amino acids. Barley grass powder dissolves in water or a juice making it easy to assimilate its many active ingredients including vitamin B1, B2, B6, vitamin C, folate, Pantothenic acid, Potassium, Calcium, Zinc, Magnesium, Iron, Copper, Phosphorus, or Manganese. It is estimated that it may contain 10 times more calcium than milk, 40 times more vitamin B2 than lettuce, and 5 times the iron of spinach.
A few feedback of barley grass users: “Barley grass is awesome! My grandfather takes it daily and runs marathons”; “The most well-known barley grass enzyme is superoxide dismutase (SOD). Many athletes take this well-known antioxidant to counteract the large amounts of free radicals which are produced by aerobic exercise”; “Barley grass powder helps to restore the alkaline balance in the body. Human blood must remain slightly alkaline in order for red blood cells to carry their maximum oxygen load”; “Barley grass powder slows down ageing process, boosts energy, and improves muscle-building”.
– Water (distilled is the best option) – 2 hours before a workout, seep water during (clear urine), dehydration can cause muscle cramping and fatigue >
– Strenuous training weakens the immune through overproduction of cortisol (stress hormone). For this reason you need to boost your immune system by taking Vitamin D3, Magnesium, Zinc, Chlorella, probiotics, Hot and cold alternative showers, and avoiding sugar, fructose, glucose, cheese, milk, dairy, stress, refined foods, antibiotics.
– Hydrotherapy (Hot and cold alternative showers ) before and after every training and event >
– Avoid frequent sex & masturbation as it leads to muscle weakness and a huge zinc and dopamine deficiency >
– Diet: Complex carbohydrates (whole grains, oats, whole breads) with soaked chia seeds daily and 3 hours before event. According to the book “Athletic Performance Winning Formula” by Robert Haas in order to boost a long-term energy you need to “keep fats and oils to a minimum, decrease protein, and increase complex carbohydrates such as whole barley, oats, and raw vegetables, and drink lots of (distilled) water before, during, and after performance.”
– Avoid: gluten, sugar, meat, artificial sweeteners, white flour products, hot spices, stimulants (coffee, cola, tea, green tea, chocolate, etc.)
– Every day in the morning and before going to bed: pray and read the Bible with faith starting from the Gospel of John. There are other excellent inspired books which will empower you spiritually, morally and emotionally: Steps to Christ, Ministry of Healing, Desire of Ages, Great Controversy (all of them written by Ellen G White) >
Can You Reduce Muscle Soreness and Gain Muscle Without Supplements? Interview with Dr. Michael Greger (Part 2)