Table of Contents Introduction... 3 How the Body Produces Energy... 5 The Bodies Energy Systems... 5 Supplements... 7 Creatine Monohydrate... 7 L Arginine + L-Ornithine... 9 D-Ribose... 11 Fish Oil... 12 Calcium/Magnesium/Potassium... 13 Chlorella... 14 CELLFOOD... 15 Proteins... 16 Accelerade... 16 Endurox... 17 How I Take These Supplements... 19 First Month... 19 After a Month (Phase 1)... 19 After 2 Months (Phase 2)... 20 After 3 Months (Phase 3)... 20 After 6 Months... 21 Competition Routine... 22 Aspirin... 22 Caffeine... 23 Competition Schedule... 24 Conclusion... 25
Introduction My name is Hector Cotto, and for the past 15 years track and field has been my passion. I attended East Carolina University on an athletic scholarship, and achieved much success while there. I am still the school record holder in the 110 hurdles at 13.66. Since graduating in 2007, I have dedicated all of my time to training for the 110 hurdles. I have represented Puerto Rico in international competition since 2007, and have competed in 2 Olympic Games as well as 4 World Championships. I hold the Puerto Rico national records in the 110 hurdles with 13.49 seconds as well as in the 60 hurdles with a time of 7.71 seconds. While I am not an expert on supplements, and do not claim to be, I do have lots of experience with them, I have researched them thoroughly and after years training and competing at the elite level, I am here to share with you what has worked for me. I am not a doctor, I am not a nutritionist, I am not a health expert. I am a professional athlete, and after 15 years in the sport of track and field, 7 competing on the professional level, these are the supplements I personally take and know to be effective. MOST supplements are a waste of money. MOST supplements that come with a bazillion ingredients are a complete waste of money. The following supplements have scientific research behind them, and have been proven clinically to help athletic performance. That being said, do NOT take my word for it. As an intelligent human being, I urge you to do your own research, and speak with a healthcare professional before consuming any of the supplements I list below. By reading this guide you unconditionally release me of any liability arising from complications with the supplements mentioned in this guide. I use very specific brands and for that reason cannot offer advice on any brand outside the ones I use. I use supplements during certain periods of training and with very strict schedules. I cannot offer advice on any other ways to take the supplements listed here, and will not attempt to do so. You are free to modify or change any supplement as you see fit. The following are the supplements that I personally take, and in this guide I will do my best to explain how they work, the benefits and side effects of each, and the manner in which I take them for greatest results. Before we get started, here are the supplements I take: Creatine Monohydrate L Arginine + Ornithine D-Ribose Fish Oil
Calcium/Magnesium/Potassium Chlorella CELLFOOD Accelerade Endurox YES this is a lot of supplements, and YES it does add up to a decent amount of money on a monthly basis. But I compete in track and field, and when it s you against the world, you have to do what you have to do. I wish I did not have to take this many supplements, but training to compete on the Olympic Level (as I have done twice) takes a lot of training, and a lot of hard work. It would be impossible to push my body to its limits on a daily basis without the aid of supplements. It would be impossible to compete alongside drug cheats in a sport rampant with abuse. I have decided to take the clean route, and spare my body the enormous side effects of the easy route (PEDs). For these reason, despite the inconvenience of having to take so many supplements, it is the only way to have a fighting chance at this level. You do not have to take any of these supplements. You do not have to take supplements at all. But if you are training to compete on a professional level, the benefit these supplements provide is more than worth the money you will spend to purchase them.
How the Body Produces Energy Carbs = Immediate Energy (glucose) Proteins= Building blocks for muscle (amino acids) Fats= stored energy (fatty acids) When you eat, the carbs consumed are used to fuel your body for everyday activities. The protein you consume is shuttled around your body to help repair or build muscles and tissues. The fat you consume is stored for future energy. When you exercise, you deplete carbs. Once you run out of carbs, you use fat stores. And if you should run out of fat, your body will start to break down protein for energy (a very bad thing). The energy your body consumes (food) is converted to glucose, which is then converted to a very specific energy molecule called ATP (adenosine triphosphate) through various complex processes. The Bodies Energy Systems There are 3 energy systems that your body uses to create energy (ATP) Anaerobic Alactic (phosphocreatine system) this energy system does not require oxygen, as it uses your body s stored ATP. Your body has very limited reserves of ATP stored, and high intensity exercise depletes these reserves very quickly. This energy system lasts from 4-10 seconds depending on
the individual and the intensity of exercise. This is the primary energy system used in speed and power sports such as sprinting or weight lifting. Anaerobic Lactic (Glycolysis system) this energy system does not require oxygen, but requires stored glucose to be converted into ATP and thus creates a byproduct called Lactic Acid. Lactic acid is the burning sensation you feel when you fatigue during exercise. This energy system last for 1-3 minutes of work depending on the individual and intensity of exercise. Aerobic the aerobic system is the 3 rd system your body uses to produce energy (ATP). This system relies on oxygen, and since oxygen is unlimited in the atmosphere, this energy system can run forever. In power/speed sports this system is not used very much.
Supplements Here you will find the exact supplements and the exact brands I take to help me push my body to the limit. Creatine Monohydrate Creatine is the #1 supplement for speed and power athletes. There have been literally hundreds of studies on its effectiveness, and millions of athletes can attest to the wonders of this simple supplement. Creatine comes in a variety of forms, but the only one I have ever had real success with is the purest most basic form, creatine monohydrate. Creatine is NOT illegal, it is NOT a drug. Creatine is naturally produced in the body and is consumed through foods. Your body naturally synthesizes approximately 1 gram of creatine a day. It is also found in meats and fish, but in order to get 1 gram of creatine through food, you d need to eat around 1kg of meat. This is why athletes supplement with creatine. How it works ATP (Adenosine Triphosphate) is the energy molecule used in the body. ATP is necessary for any and all cells in the body to operate. ALL ENERGY IN YOUR BODY COMES FROM ATP. ATP is created through water and glucose. Through a very complex and complicated process the body converts glucose to energy. Speed and power events rely extensively on the Anaerobic Alactic Energy System. This system lasts for a very short duration of time because it uses the stored ATP your body has (not much). This system only works for about 4-10 seconds depending on the intensity of activity.
Creatine replenishes ATP immediately and it is for that reason that it is such an incredible and important supplement for speed and power athletes. Creatine thus allows your body to use the Anaerobic Alactic system for longer, by replenishing ATP at a very high rate. Creatine helps extend the Anaerobic Alactic system by approximately 2-4 seconds. Might not sound like much, but in speed and power sports it can be the difference between 1 st and last. How to use it Creatine can be loaded in the body over the course of a week. To do this you take 5 grams, four times a day. Doing this allows your body to body to build up a reserve of creatine in the muscles. An alternate method to taking creating is to simply take 5 grams a day, and allow the body to accumulate stores in the muscles over several weeks time. I personally prefer to take 5 grams a day, and skip loading altogether. I prefer this method because I find taking creatine too close to meals causes stomach problems (diarrhea), and I find it difficult to schedule 4 separate times a day when my stomach is completely empty for loading. Benefits There are many benefits to supplementing with creatine. The number one benefit is EXPLOSIVE STRENGTH. You will get stronger when using creatine. For example, when I supplement with creatine, I will bench press, say 5x5@250 pounds. When I reach the point of exhaustion and feel I am going to fail at the rep, my body produces extra bouts of energy to help me push the weight. When this happens, I know the supplement is working and is saturated in my muscle. It is very weird, but very noticeable, and I am sure you will experience something similar. Another benefit is faster recovery from workouts, and during workouts, as higher levels of creatine in your body will allow you to replenish your ATP stores more quickly during rest periods. Side effects Side effects should be very minimal if you don t over-consume creatine, and if you keep hydrated. Creatine can, however, cause muscle cramping if not enough water is consumed during the day, and can also cause some individuals to gain water weight. I have personally never experienced a gain in water weight, but have had, on rare occasions, problems with cramps.
L Arginine + L-Ornithine L-Arginine + L-Ornithine are amino acids. Amino Acids are what combine to create protein. Arginine is found in meats, fish and poultry, but ornithine is harder to consume and therefore must be supplemented. A complete protein is a chain that consists of the following amino acids. As you can see, neither Arginine nor Ornithine are essential amino acids. Nevertheless, studies have found the combination to be useful in exercise and athletic performance. The combination of arginine/ornithine has been shown to help elevate GH in the body, and the fact that arginine helps open blood vessels allows for more nutrients to be transported to working muscles during exercise.
How it works Arginine is broken down into nitric oxide after ingestion. Nitric oxide helps dilate blood vessels for improved blood flow (which is why it is often prescribed in the treatment of congestive heart failure and erectile dysfunction). Ornithine is an essential part of the Urea Cycle and is responsible for helping remove ammonia from the body. A buildup of ammonia occurs during intense exercise and contributes to muscle fatigue. How to use it I personally take the supplement twice a day, once before training and once after training. I gradually increase the dosage, but I will get into those details later in the guide. Although some studies show that a ratio of 2:1 arginine to ornithine was effective in increasing GH levels, it is not conclusive that the ratio must be 2:1, and I personally have found best results with the 1:1 ratio in KAL brand arginine/ornithine, as opposed to the 2:1 ratio found in other brands. Benefits Other than the benefits of increased blood flow and increased excretion of ammonia, I have notice gains in strength (not explosiveness like creatine but static and isometric strength), and have also noticed that I maintain strength levels when I am away from the gym for a prolonged period of time. I have also noticed the ability to continue performing at high intensities during training with the supplement. For example, when using the supplement, I have noticed the ability to finish my 300 repeat workouts on time and with energy, whereas after a few weeks of discontinued use, I notice my output drops (very drastically) when I am not using it. I ve noticed it usually takes around 10 days to 2 weeks to notice these effects. Side effects Nausea and diarrhea are some common side effects with supplementation, but are rare. High concentrations of the supplement can cause hypotension (low blood pressure), but you honestly should not be using such high doses, and for the use of athletic performance this should never be an issue.
D-Ribose D-Ribose is THE sugar that attaches to ATP (the energy molecule), so it only makes sense to supplement with it. Supplementing with D-Ribose provides energy (because sugars are carbs and carbs are energy) and allows for ATP to be replenished faster during intense exercise. Supplementing with D-Ribose helps with creatine supplementation. Ribose is used to improve athletic performance and the ability to exercise by boosting energy. It is used to improve symptoms of chronic fatigue syndrome, fibromyalgia and coronary artery disease. It has also been shown to help with cramping, pain, stiffness and soreness after exercise. How it works ATP is made up of Adenine connected to a molecule of Ribose and 3 Phosphate groups (hence the name Adenosine TRIphosphate). Not sure why Ribose got left out in the cold, but it is very much a part of EVERY single molecule of ATP in the body. Ribose therefore is involved in every single cell in the body. For athletic performance it helps your creatine supplementation by allowing your body to replenish ATP levels during exercise. How to use it Ribose has a sweet taste to it, therefore making supplementation easy. The optimal dose is different for every person, but a general dose of 5grams is recommended. I personally put 2 scoops (4 grams total) into my creatine and consume it once before training and once after training. Benefits D Ribose will give you energy. You will notice the effects on the same day if not only a few days into supplementation. Side effects Studies have been conducted with dosages as high as 60 grams a day with no adverse side effects. However I would suggest you stick to the recommended dose.
Fish Oil Fish oil is fish FAT. As you know, fish don t have much fat. They spend their entire lives on the move and are therefore very high in protein. They do, however, produce some fat, which is the oily substance we consume in fish oils. This fish oil is high in the Omega 3 fats that are very healthy for our body, especially the brain. How it works Fish oil helps with many functions in the body. For athletic performance fish oils help in reducing inflammation. Fish oil is also used for diabetes, asthma, developmental coordination disorders, movement disorders, and many many other things. Fish Oil is a supplement you should take regardless of your continued exercise or training routine, as it is very beneficial to overall health. Side effects Fish oil has a blood thinning effect; although this is usually a benefit for most, it can be a bad thing if you are on medication that already thins your blood. A real side effect of fish oil supplementation is the smell, which can come through your pores in high doses and will probably make your urine smell like the capsules. There are also side effects with burping, and people might experience reflux not a big deal, but some people can find it off putting. Benefits The benefits are far too many to list here. I suggest you research (research all the supplements I list), but for athletic performance the benefits come in the way fish oil helps reduce inflammation. This is important for recovery, and helping you feel less sore after working out.
Calcium/Magnesium/Potassium Calcium is THE most important factor in muscle contractions, as it is impossible for muscles to contract without calcium. Magnesium is a mineral that is found in high quantities in FIBER. Magnesium has over 300 biochemical reactions in the body, it is required for the proper growth and maintenance of bones, and is also required for the proper function of nerves and muscles. The fact that it is involved in so many bodily processes means you can almost never have enough. Potassium, found in fruits and vegetables, is required to keep the proper balance of sodium/potassium in all cells of the body. How it works Calcium Calcium is stored in the muscle. When a neuron triggers a muscle to move, the calcium is released, allowing for the muscle contraction to occur. Without calcium, you cannot move your muscles. Magnesium Magnesium helps with muscle cramping, keeping a clean digestive tract, and even helps in regulating sleep patterns. Potassium potassium is a very important mineral involved in the balance of all cells in your body. For athletic performance, potassium helps in preventing cramps and is important in restoring muscles to a balanced state after activity. Benefits The combination of these minerals in this supplement will provide many great benefits during exercise and training. The most important is an increase in strength by helping with muscle contractions. The other noticeable benefit of this combination of supplements is in helping recovery from workouts and helping the muscles to stay balanced and keep from cramping. This will be a very important supplement to take when you are using creatine, and you will notice the difference if you happen to discontinue using it.
Side Effects Calcium- calcium can cause minor side effects such as burping or gas. The doses in the supplement should not cause any side effects. But very high doses can cause more complicated side effects such as nausea, vomiting, loss of appetite, mental and mood changes, bone and muscle pain, headache, increased thirst and urination, weakness, and unusual tiredness. Magnesium Since magnesium helps with constipation, it can cause diarrhea. Using high doses, it can also cause hypotension (low blood pressure). The dosing in the supplement I take though should not ever cause these problems. Potassium - too much is unsafe and can cause feelings of burning or tingling, weakness, dizziness, mental confusion, low blood pressure, irregular heart rhythm, and even death. BUT DO NOT WORRY. These side effects are only experienced with VERY high doses of potassium, and the amounts in the supplement will not cause any of these side effects. Chlorella Chlorella is an algae that grows in fresh water. It is a whole plant and used by athletes for its health benefits. How it works As with all plants, chlorella is rich in fiber and thus helps keep your digestive tract clean and functioning properly. This whole plant provides good bacteria that helps keep the intestines clean and detoxifies the body. It provides good clean energy and even increases white blood cell count, which helps create a stronger immune system. Chlorella is a good source of protein, fats, carbohydrates, fiber, chlorophyll, vitamins, and minerals.
Benefits The greatest benefit for athletes is the detoxification that it provides through the cleaning of your digestive tract. This is very important as all humans should produce bowel movements 2-3 times a day, and failure to do so can lead to problems with absorption of vitamins and minerals necessary for proper performance. Side effects When you first start using chlorella, you will notice that you use the bathroom more often. And your stool might be dark green, and you may experience diarrhea. Chlorella has caused serious allergic reactions, including asthma and other dangerous breathing problems. You should discontinue use immediately if you experience any of these side effects. Overall though, I have never experienced negative side effects aside from the green stool that lasts for the first week of supplementation. CELLFOOD CELLFOOD is a supplement I started taking in 2012 and will continue to take for the rest of my life. CELLFOOD is basically oxygen therapy. It contains 78 minerals, 34 enzymes, 17 amino acids, and many electrolytes. How it works CELLFOOD utilizes a proprietary water-splitting technology that provides a powerful stream of bioavailable oxygen, plus 129 nutrients directly to the cells. That info comes directly from the website. CELLFOOD is basically a very powerful antioxidant; it helps neutralize free radicals. Free radicals are groups of atoms that are missing an electron. These free radicals can cause damage to normal cells if not taken care of. Benefits The number one benefit to using CELLFOOD is that it provides nearly instant energy. Not like coffee or any stimulant, but a clean energy that has no crash. It will also cause your nervous system to fire more
rapidly (in the same way a stimulant does), but once again without the nasty side effects that stimulants have, such as shaking or jitters. It will also help open your lungs, and you will notice that you can breathe better and perform for longer periods of time when supplementing with this product. I have not supplemented with any other products of this kind (although many exist), as I have never felt the need to. This stuff is incredible, and like I said, it is a supplement I will continue to take (along with fish oils and chlorella) long after my career as a professional athlete. Side Effects The website says there are no side effects, but I can tell you that there is one noticeable side effect which occurs if you take too much: it will act as a detox and clean your body out, which means diarrhea. Another side effect, although I find it to be a benefit, is that it causes me (95% of the time) to have weird and very visual dreams. Proteins Accelerade Accelerade is the protein supplement I take DURING workouts. I was introduced to it by my nutritionist during my 2012 season, while in preparation for the Olympic Games. How it works Protein is necessary for everyday life, and is especially important for athletes, as it ensures broken down muscles get rebuilt. Accelerade is formulated to replenish the carbohydrates, proteins, and electrolytes lost during training. You can think of Accelerade as a fancy Gatorade that includes protein. What makes Accelerade unique is that it is formulated in a 4:1 ratio of carbs to protein. This ratio has been scientifically proven to provide a better and faster recovery to athletes than just carbs alone.
Benefits I was not a fan of workout shakes, neither before nor during training, but this protein really does make a difference. As I am usually training in a warm environment, I sweat a lot. And after about an hour of work I am pretty fatigued, but using this protein makes me forget all about the fatigue, and helps me stay happy and positive and energetic throughout my entire workout. It is the ONLY protein I will ever take during workouts. Side Effects There are very few side effects with protein supplementation, but high doses can cause diarrhea, nausea, bloating, cramps and reduced appetite. I personally have never experienced side effects with this protein. Endurox Endurox is made by the same company as Accelerade (Pacific Life), but this protein is to be taken AFTER training. How it works Just like Accelerade, Endurox is formulated in a 4:1 ratio of Carbs to Protein, which has been shown to provide greater results in absorption and recovery. Every scoop has 52g of Carbs and 13g of Protein. I take 3 scoops immediately after training. Benefits Just as with Accelerade, I really do notice improved recovery with this protein. It is for this reason that I try to force myself to consume it every day after training, and do my best to put up with the side effects, which, in my case, is loss of appetite.
Side effects Just like any other protein, there are very few side effects with protein supplementation. I DO however notice a loss of appetite with this particular protein. Upon finishing my 3 scoops of this protein directly after training, my appetite is completely gone. It usually takes an hour to an hour and a half after training for it to return. This might not be a problem for many, but it has been a problem for me, and it is for that reason that this is the ONE supplement that I am not always consistent in taking. I know as an Olympic athlete you are supposed to be disciplined and stick to what works, but the loss of appetite this protein causes me has on many occasions bothered me.
How I Take These Supplements Now that you know the supplements I take that provide REAL results, I will tell you how I take them. Obviously there are a lot of supplements listed here, and although it can be a pain to take them every day, once you develop a schedule, you ll develop a habit and soon enough it will be second nature. First Month I always begin my training season taking absolutely NOTHING. I do not ingest a single supplement (not even protein) until 4 weeks into my training cycle. I do this for 2 reasons. First so I can push myself as naturally as I can. Second so that I can actually notice the effects of the various supplements I use. Many people like to take pre-workout drinks, and supplements with a million ingredients, and they have no clue whether they work or not. If you noticed, all the supplements I take have 3 or fewer ingredients, with the exception of the CELLFOOD and Protein. This is done on purpose because, like I said, I am very careful about what I ingest, and I simply hate seeing proprietary blend listed on a bottle. After a Month (Phase 1) During my 5 th week of training I begin with my supplement routine. I run professional track and field, the 110 hurdles to be exact. During my 5 th week of training I am still in my general fitness phase of training and therefore do not need much in regards of athletic performance from supplementation. What I need at this time is to start recovering faster from workouts, as the intensity is raising every week, and the body has accumulated 4 weeks of abuse through training. 5 th week Calcium/Magnesium/Potassium 3 pills 1 hour before training + 3 pills immediately after training Arginine/Ornithine 2 pills 1 hour before training + 2 pills immediately after training Chlorella 2 pills with breakfast, 2 pills with lunch, 2 pills with dinner Fish Oils- 1 pill with breakfast, 1 pill with lunch, 1 pill with dinner Accelerade 4 scoops in 20oz of water, consumed throughout training Endurox 3 scoops in 20oz of cold water immediately after training
9 th week After 2 Months (Phase 2) After two months of training I am generally finishing my strength phase of training, and am moving into the power phase. I will now have been supplementing with Arginine/Ornithine and Calcium/Magnesium/Potassium for several weeks, so I should have some pretty good strength levels and should be lasting longer and recovering faster in workouts. Calcium/Magnesium/Potassium 3 pills 1 hour before training + 3 pills immediately after training Arginine/Ornithine 3 pills 1 hour before training + 3 pills immediately after training Chlorella 2 pills with breakfast, 2 pills with lunch, 2 pills with dinner Fish Oils- 1 pill with breakfast, 1 pill with lunch, 1 pill with dinner Accelerade 4 scoops in 20oz of water, consumed throughout training Endurox 3 scoops in 20oz of cold water immediately after training Creatine Monohydrate- 5 Grams 1 hour before training (mixed in grape juice) + 5 grams immediately after training (mixed in grape juice) D-Ribose- 4 Grams mixed with Creatine 1 hour before training (mixed in grape juice) + 4grams immediately after training (mixed in grape juice) CELLFOOD 8 drops in an 8oz glass of water 1 hour before training 13 th week After 3 Months (Phase 3) After 12 weeks of training I am usually still in my power phase but am beginning my indoor (competitive) season, so I make one more adjustment to my supplement routine. Calcium/Magnesium/Potassium 4 pills 1 hour before training + 4 pills immediately after training + 4 pills 1 hour before bed Arginine/Ornithine 4 pills 1 hour before training + 4 pills immediately after training Chlorella 2 pills with breakfast, 2 pills with lunch, 2 pills with dinner Fish Oils- 1 pill with breakfast, 1 pill with lunch, 1 pill with dinner Accelerade 4 scoops in 20oz of water, consumed throughout training Endurox 3 scoops in 20oz of cold water immediately after training Creatine Monohydrate- 5 Grams 1 hour before training (mixed in grape juice) + 5 grams immediately after training (mixed in grape juice)
D-Ribose- 4 Grams mixed with Creatine 1 hour before training (mixed in grape juice) + 4grams immediately after training (mixed in grape juice) CELLFOOD 8 drops in an 8oz glass of water 1 hour before training + 15 drops in 16oz bottle of water consumed during training I continue with this routine through the end of indoor season (usually 2.5 months), at which point I discontinue use of all supplements for TWO weeks. 25 th week After 6 Months After 6 months of training, the Outdoor season is usually starting, at which point I begin at phase 2 of my supplement routine for 1 month, and back to phase 3 for the remainder of the competitive season. At the end of the season, I discontinue use of ALL supplements, until 1 month into the following season.
Competition Routine During competition things are handled a bit differently. On competition days 2 things are added to the routine. Aspirin Aspirin is used on competition days to help thin the blood and ensure the supplements are more easily transported throughout the body. How it works Aspirin reduces the risk of heart attacks and strokes by preventing platelets from forming blood clots on the surface of ruptured plaques. Aspirin thins the blood, and this is the reason why athletes use it prior to competition. Benefits Aspirin helps save lives by reducing the risk of heart attack and strokes, but for athletic performance Aspirin helps by thinning the blood, thus allowing the rest of the supplements you take to better be shuttled throughout the body. Side effects Aspirin may cause upset stomach or heart burn, and higher dosages can cause easy bruising/bleeding, difficulty hearing, ringing in the ears, change in the amount of urine, persistent or severe nausea/vomiting, unexplained tiredness, dizziness, dark urine, yellowing eyes/skin, and even death. You should not experience any negative side effects with the dose used for competition.
Caffeine Caffeine is a stimulant, and the number one most consumed drug in the world. During training I stay away from anything that has caffeine, as I do not want to build a tolerance to it. Having a low tolerance allows it to help me more during competition. How it works Caffeine, like all stimulants, stimulates the central nervous system and so speeds up mental and physical processes. Benefits Caffeine speeds up the central nervous system, which means your muscles will fire more quickly when competing. Caffeine can also help you focus. For me personally it helps me get into that tunnel vision I like to have on race day. Side effects There are many side effects with caffeine. With improper dosage you can develop the jitters and if taken too late in the day can cause loss of sleep or insomnia. Other side effects can include dizziness, fast heartbeat, diarrhea as well as many others. The first time I consume the 5hour I usually experience too much energy. For this reason I take caffeine at least once or twice in training prior to my first competition, so that I can get used to the feeling before competition. This allows me to better decide how much I ll need on race day.
Competition Schedule Aspirin 500mg with breakfast Calcium/Magnesium/Potassium 4 pills 2 hours before competition + 4 pills immediately after competition + 4 pills 1 hour before bed Arginine/Ornithine 4 pills 2 hours before competition + 4 pills immediately after competition Chlorella 2 pills with breakfast, 2 pills with lunch, 2 pills with dinner Fish Oils- 1 pill with breakfast, 1 pill with lunch, 1 pill with dinner Accelerade 4 scoops in 20oz of water, consumed during warm up Creatine Monohydrate- 10 Grams 2 hours before competition (mixed in grape juice) + 5 grams immediately after competition (mixed in grape juice) D-Ribose- 8 Grams mixed with Creatine 2 hours before competition (mixed in grape juice) + 4grams immediately after competition (mixed in grape juice) CELLFOOD 8 drops in an 8oz glass of water 1 hour before competition + 23 drops mixed in with Accelerade consumed during warp ups Caffeine 1 bottle of 5 hour energy 15 minutes before competition NOTE: If I feel my nerves are up, and I am sufficiently stimulated, I will NOT take caffeine at all. Taking it when I am already amped can have adverse effects.
Conclusion If you only take 1 supplement, it should be Creatine Monohydrate. It is the ONLY supplement I took in High School (junior and senior year) and is also the ONLY supplement I took during my 4 years of collegiate athletics at East Carolina University. As a professional athlete I learned to take more because the intensity of training is far greater now, but for athletes competing on the High School or College level, a sound nutritional diet and creatine should be more than enough to help you perform at new levels. Creatine is the #1 supplement for speed and power athletes. D-Ribose, Calcium/Magnesium/Potassium and L-Arginine/L-Ornithine help aid with creatine supplementation. Fish Oil and Chlorella help keep me healthy and my digestive tract clean, so I can absorb nutrients from food better. Cellfood helps bring more Oxygen to my lungs, and has the added benefit of making my central nervous system fire on all cylinders. Proteins help rebuild muscles after I break them down and are vital to recovering properly from the intensities of training. I hope this guide helps you. Once again, I compete in track and field, and all the supplements I take are to help me with power, strength, and recovery. I am certain that all of the supplements mentioned in this guide are 100% legal and are not on the WADA banned list. I would never sacrifice my athletic career nor my reputation by taking something that was banned for performance. These are the supplements I have learned to take, and the ones I personally feel provide benefit. I did not learn all of this on my own. While I did begin taking creatine in high school on my own, a few supplements were introduced to me by my former coach Larry Wade, a few others by another former coach of mine Carl Valle, and then others I picked up over the years by talking and sharing knowledge with other Olympic athletes. If you have any questions regarding anything in this guide, please feel free to contact me at sprinthurdles@gmail.com Thank you for reading and I wish you much success! Hector Cotto Sprinthurdles.com Hurdlesfirst FACEBOOK TWITTER INSTAGRAM YOUTUBE