Meal Replacement Powders (MRP's)

Very similar to weight gaining powders, but have greater nutritional value via additional vitamins and minerals.

Creatine Monohydrate

One of the most media hyped sports supplements of the last few years. Creatine is not a drug, but rather a substance that naturally occurs in muscle tissue. Creatine is a combination of 3 amino acids; arginine, glycine and methionine. It can also be found in high quantities in some foods (Tuna, Herring and Beef), though not high enough to be beneficial to be considered a method of supplementation.

Creatine monydrate, the supplement form of Creatine, is a white, flavourless and odourless powder. Creatine helps provide the energy our muscles need to move, particularly quick and explosive movements. Muscle contractions within the body are initially fuelled by ATP (adenosine tri-phosphate ). Our bodies have only a limited supply of ATP and can provide high intensity energy for only a few seconds. Supplementation with Creatine is supposed to increase the rate at which the body can supply ATP and hence allows us slightly more high intensity energy. In basic terms, creatine supplementation will allow you to lift more weight, or push out an extra couple of reps, or maintain top running speed for slightly longer. Creatine has been linked via anecdotal evidence to muscle cramps and headaches and recent research indicates that it may cause liver problems in some people. There is also evidence that its performance enhancing effects are not apparent to everyone who takes it.

Vitamin C (Ascorbic acid)

Vitamin C assists overall body functions. It helps heal wounds and broken bones and aids in the treatment of heart disease, blood clots, cancer, cholesterol, allergies, and arthritis. It contributes to hemoglobin and red-blood-cell production in bone marrow. Vitamin C is a powerful antioxidant which builds up the body's immune system to make it stronger against colds and viruses. Some studies show that taking Vitamin C in doses of 1000 mg per day reduces the secretion of cortisol, allowing muscles to grow and athletes to train better. Good natural sources of Vitamin C include Citrus Fruits and juices, Strawberries, Green Vegetables, Onions and Tomatoes. The human body is unable to manufacture its own Vitamin C so it should be replenished in a steady, fresh supply every day. Vitamin C, as a water soluble vitamin, is not stored appreciably in the body and excess amounts are eliminated rapidly through the urine. For the best supplementation results it is suggested that you take either a timed release Vitamin C tablet, or spread your intake throughout the day.

Ribose

A new supplement on the market, Ribose is a carbohydrate used in our body's energy production. The body only has a limited supply of ribose at any single time and there is no known food that increases the body's ribose levels. Claims suggest that supplementation with Ribose helps rebuild the body's energy levels much quicker after an intense workout. It is used to convert nutrients into ATP and research has indicated that ribose increases ATP production in both fast-twitch and slow-twitch muscle fibres.