NUTRITION & DIETARY MANAGEMENT

Nutrition and dietary supplements have become a focus of serious attention from athletes of all types, especially body builders. Many of them have found that the combination of proper diet, appropriate supplements, and a good comprehensive workout plan work together to help them achieve their goals. There are 3 basic approaches to the use of supplements to build muscle:

• Providing the body with protein that it can use to make the muscle.



• Promoting the body's production of androgenic hormones such as testosterone so that it is inclined to build itself up in response to exercise.



• Providing nutrients that increase endurance, so that more -and more strenuous - exercise is possible.

MUSCLE ANATOMY

Muscles are composed of many fibers bundled together; the bigger, more frequently used muscles have more fibers than the smaller, lesser used ones. Among the muscles are voluntary and involuntary muscles. Voluntary, or striated muscles are those that we move by choice (for example, the muscles in your arms and legs). These muscles are attached to bones by tendons, a sinewy type of tissue. Involuntary muscles, or smooth muscles, are the ones that move on their own (for example, the muscles that control your diaphragm and help you breathe). The muscles in your heart are called involuntary cardiac muscles.



NOTE: This program is an advanced supplementation program intended for the serious bodybuilder or athlete who has some knowledge of sports nutrition, not for the person who has just begun to exercise or tone his or her muscles.

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CARBOHYDRATES, FAT & PROTEIN

Glucose is the body's main fuel. It is stored in the muscles and the liver in the form of glycogen, a related compound that is readily converted into glucose as needed. The amount of glycogen available to the muscles is a key factor in how much activity you can perform without becoming tired - in other words, in physical strength and fitness. A high-intensity workout is possible only as long as glycogen is available in sufficient quantities.

The main source of energy in the diet is carbohydrates, because these compounds are quickly converted into glucose. A diet high in complex carbohydrates is thus the most beneficial for building the glycogen stores necessary for vigorous activity. This is why many athletes engage in a practice known as "carbohydrate loading" in the day or days before competition.

The second source of energy used to power the muscles is body fat. After about 20 minutes of exercise, the body begins to release stored fatty acids and use them as a source of fuel. It is primarily body fat, not dietary fat, that is used for this purpose.

Although fats can supply energy for muscular activity, a high-fat diet is not recommended. Both fats and carbohydrates, if consumed in excess, are converted into body fat, but dietary fat can be converted into body fat more easily than carbohydrates can. Moreover, the link between fat consumption and cardiovascular disease is well known, and while regular exercise decreases the likelihood of heart disease, it does not make you immune to it.

Proteins are needed to build muscle and for tissue repair, but they are not an important source of cellular energy. Only if there are insufficient amounts of carbohydrates and fats available will the body use protein for energy. If this happens, losses of lean tissue and muscle occur. In addition, if the body is forced to break down protein for energy, this can result in the buildup of toxic levels of ammonia, a byproduct of protein metabolism. The need for protein does not increase with exercise; while you burn more carbohydrates and fats exercising than you do while sitting at a desk, you do not normally burn more protein. Also, excessive protein intake increases elimination of urine by the body. This may cause dehydration and hinder performance and endurance. You may faint if you become dehydrated. Because excess protein is not stored, it puts a strain on the liver and kidneys. The consumption of too much protein can damage the kidneys and interfere with calcium metabolism.

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NUTRITIONAL SUPPLEMENT RECOMMENDATIONS

The following supplements are for adults and designed to enhance athletic performance and promote good health in anyone involved in physical conditioning.

The following supplements listed can be found both individually and in combination products. Always read product labels carefully to ensure that you do not exceed the recommended amounts.

NUTRIENTS
ATHLETIC & BODY BUILDING SUPPLEMENTS
Supplement	Suggested Dosage	Comments
Beta-Hydroxy-Beta-Methylbutyrate (HMB)	Take sublingually, as directed on label.	Potent cortisol inhibitor. Cortisol is an anti-anabolic agent released as a result of strenuous physical exertion. Caution: Do not use if you are suffering from joint problems.
Calcium D-Gluconate	200-400 mg daily.	Blocks conversion of testosterone to estrogen. Calcium gluconate is the gluconate salt of calcium. An element or mineral necessary for normal nerve, muscle, and cardiac function, calcium as the gluconate salt helps to maintain calcium balance and prevent bone loss when taken orally. This agent may also be chemopreventive for colon and other cancers. Also called Calcium D-gluconate and Calglucon. Calcium Gluconate Powder, 100% Pure, NOW Foods, 7 oz.,
Calcium Pyruvate	2,000-6,000 mg daily.	Enhances endurance by as much as 20 to 50 percent. Increases metabolism, resulting in fat loss of to 48 percent. Increases protein uptake.
Chrysin	500-2,000 mg daily, with meals.	Prevents excess testosterone precursors from being converted to estrogen in the body. This increases lean muscle tissue. Estrogenex Natural Aromatase Inhibitor & Estrogen Blocker, 90 Tabs,
Colostrum	2,000-3,000 mg daily.	Helps stimulate growth, regeneration, and repair of muscle, skin, bone, and cartilage. Stimulates body to catabolize adipose (fat) tissue rather than lean muscle tissue. Colostrum, 480 mg, 120 Caps, Colostrum Chewables, Natural Vanilla Flavor, 480 mg, 90 Chewables, Super Strength Farm-Fresh Colostrum Chewables, Natural Vanilla Flavor, 480 mg, 60 Chews, Colostrum, Bovine, NOW Foods, 500 mg, 120 Caps, Bovine Colostrum Supplement, 100% Pure Powder, NOW Foods, 3 oz.
Conjugated Linoleic Acid (CLA)	750-1,500 mg daily, with meals.	Decreases body fat and improves muscle tone, and increases lean muscle mass gain and exercise tolerance. CLA (Conjugated Linoleic Acid), Fat-Burner, NOW Foods, 800 mg of CLA Derived from 1000 mg of Safflower Oil, 180 Softgels, CLA Extreme (Conjugated Linoleic Acid), NOW Foods, 90 Softgels, CLA One Max Potency Supplement (Conjugated Linoleic Acid), Nature's Way, 1300 mg, 90 Softgels
Creatine	Loading Phase: 30 grams daily. Maintenance: 5 grams daily.	Uses micronized effervescent or micronized creatine monohydrate form. These are more easily digested than ordinary creatine. Avoid products from Asia due to quality issues. Creatine Overload, Creatine Supplement Powder, Hi-Tech, 1200 g., Creatine Monohydrate, NOW Foods, 1500 mg, 100 Tabs, Creatine Monohydrate, NOW Foods, 1500 mg, 250 Tabs
Cross-flow Microfiltered Whey Protein Isolates (CytoPro from Cytodyne, Perfect IsoPure from Nature's Best, or Pro Complex from Optimum Nutrition)	1 gram for every 2.2 lbs of body weight.	To promote protein synthesis. Provides glycomacropeptides, low molecular weight oligopeptides, and branched-chain amino acids. Metabolic ReSet Weight Loss Shake Mix, Chocolate, Nature's Way, 1.4 lbs, Metabolic ReSet Weight Loss Shake Mix, Vanilla, Nature's Way, 1.4 lbs., Other flavors and sizes are available through Amazon.com.
D-Ribose	2,200 mg daily. Can be taken with creatine to boost its effectiveness.	Increases effectiveness of creatine monohydrate. A precursor to ATP (the cellular energy source). Complements creatine monohydrate in its ability to generate lean muscle mass, endurance, and muscular energy. D-Ribose Energizer, NOW Foods, 750 mg, 60 Caps,
5-Androstenediol 4-Androstenedione	As directed on label, or 50-100 mg daily. As directed on label, or 50-100 mg daily.	5-Androstenediol: Prohormone to maximize lean muscle mass development, increase strength and endurance, and enhance recovery, energy, and growth from resistance and cardiovascular exercise. Note: To reduce spike effect on testosterone levels, use transdermal solution. 4-Androstenedione: Prohormone to maximize lean muscle mass development, increase strength and endurance, and enhance recovery, energy, and growth from resistance and cardiovascular exercise. Increases testosterone levels for approximately 3 hours. Available in capsules, sublingual liquid, or transdermal solution. BodyBuilding.com: Indepth Prohormone Guide & Products Androstenediol/Androstenedione Products: V.I.P. Natural Enhancement For Men, Testosterone Booster, 30 Tabs,
Glucosamine Sulfate	1,500-4,000 mg daily.	To improve joint integrity, function, and range of motion. Glucosamine Sulfate (FlexMax), Nature's Way, 750 mg, 80 Tablets, Glucosamine Sulfate & Chondroitin Sulfate, Bovine, 500 mg/400 mg, 60 Caps, Glucosamine Chondroitin Liquid With Lignisul MSM, NOW Foods, 16 fl. oz., Irwin Naturals 3 In 1 Joint Formula, 90 GelCaps, Liquid Glucosamine Chondroitin MSM, Joint Support Supplement, Trace Minerals, 32 fl. oz., Glucosamine Sulfate Powder, NOW Foods, 6 oz.
Human Growth Hormone (HGH)	As directed on label.	Homeopathic growth hormone 4c impacts testosterone, growth hormone, adrenalin, adrenocorticotropic hormone, luteinizing hormone, FSH and TSH. HGH Workout for Men, Renewal, 1 fl. oz., Renewal Fitness for Women, HGH Somatropin, 1 fl. oz., Renewal HGH Advanced, Homeopathic, The Next Generation of Oral Growth Hormone, 1 fl. oz., Oxybolin 250, Body Building Supplement, Hi-Tech, 60 Tabs, Oral HGH Spray, Original, 1 fl. oz., Oral HGH Homeopathic, "Live Young", 90 Chewable Tabs,
GH Stak Or Regenesis Pro	As directed on label.	Increase lean muscle mass, reduce adipose (fat tissue), support cardiac output, increase libido, increase energy. Improves blood lipid levels, slows down overall deterioration associated with aging. Use effervescent or sublingual forms only. Regenesis Pro-500 Body Building Products, 500 mg, 30 ml.
Methylsulfonylmethane (MSM)	1,000-4,000 mg daily.	To improve tissue integrity in the joints. MSM Liquid (Methylsulfonylmethane), Pure Lignisul, 16 fl. oz., MSM Powder (Methylsulfonylmethane), Pure Lignisul, 4 oz., MSM (Methylsulfonylmethane), Pure Lignisul, 500 mg, 250 Caps
19-Norandrostenediol 19-Norandrostenedione	As directed on label.	Prohormone to maximize lean muscle mass development, increase strength and endurance, and enhance recovery, energy, and growth from resistance and cardiovascular exercise. Is not converted to testosterone in the body and does not raise testosterone levels. Is converted to nandrolone, a powerful hormonal anabolic agent. Available in capsule, sublingual liquid, or transdermal solution. BodyBuilding.com: Indepth Prohormone Guide & Products
Ornithine Alpha-Ketoglutarate (OKG)	1,300-2,600 mg daily, before exercise or at bedtime.	Helps prevent muscle tissue breakdown. Aids in muscle growth and stimulates growth hormone release.
7-Keto-DHEA	50-150 mg daily.	The best form of DHEA. It is not converted into estrogens in the body. Slows overall body deterioration. Enhances fat loss and lean muscle mass development. 7-Keto-DHEA, Metabolite of DHEA, NOW Foods, 25 mg, 90 Caps, Dianabol Anabolic Supplement, 90 Tabs, Anavar Muscle Building Supplement Catalyst, Hi-Tech, 180 Rapid & Controlled Released Tabs
Sodium Phosphate & Potassium Bicarbonate	As directed on label.	Delays onset of muscular fatigue by buffering lactic acid, improving muscular power and endurance. Emergenc-C Super Orange, Alacer, 1000 mg Vitamin C, 36 Packets, Essential Electrolytes Supplement, 100 Caps, Anavar Muscle Building Supplement Catalyst, Hi-Tech, 180 Rapid & Controlled Released Tabs,
ADDITIONAL NUTRITIONAL SUPPLEMENTS
Supplement	Suggested Dosage	Comments
Essential
Dimethylglycine (DMG)	As directed on label.	Use before and during workouts to increase oxygen supply to the cells. DMG Supplement N,N Dimethyl Glycine, NOW Foods, 125 mg, 100 Caps
Gamma-Amino-Butyric Acid (GABA)	As directed on label, on an empty stomach. Take with water or juice. Do not take with milk. Take with 50 mg each of Vitamins B-6 and C for better absorption.	A potentiator of growth hormone; also produces an analgesic effect. See Amino Acids for more information. GABA (Gamma Aminobutyric Acid) Supplement, NOW Foods, 500 mg, Plus B-6, 2 mg, 100 Caps, GABA Powder (Gamma Aminobutyric Acid), NOW Foods, 100% Pure, 500 mg, 6 oz., GABA Calm, Source Naturals, Orange Flavor, Sublingual, 30 Tabs
L-Glutamine	As directed on label, on an empty stomach.	Promotes building of lean tissue and prevents wasting of muscle mass. See Amino Acids for more information. L-Glutamine Powder, 100% Pure Free Form Amino Acid & GH Releaser, Vegetarian, NOW Foods, 1 lb., L-Glutamine, Amino Acid Supplement, NOW Foods, 1000 mg, 120 Caps, L-Glutamine, Amino Acid Supplement, NOW Foods, 500 mg, 120 Caps, Whey Protein Powder, Premium, With Glutamine, Natural Vanilla Flavor, NOW Foods, 1 lb.
L-Leucine Plus L-Isoleucine And L-Valine	As directed on label, on an empty stomach. Take with water or juice. Do not take with milk. Take with 50 mg Vitamin B-6 and 100 mg Vitamin C for better absorption.	Branched-chain amino acids that promote the healing of bones, skin, and muscle, protects muscles and acts as fuel. Often found together in a single supplement. See Amino Acids for more information. Branched Chain Amino Acids, Free Form, (Leucine, Isoleucine, Valine) NOW Foods, 120 Caps
L-Proline	As directed on label, on an empty stomach.	Required for the formation and maintenance of muscle and connective tissue. See Amino Acids for more information. L-Proline, NOW Foods, 500 mg, 120 VCaps
Multi-Vitamin & Mineral Complex	As directed on label.	To ensure optimum health and supply all needed nutrients. Super Multi-Vitamin & Multi-Mineral, Pure Vital Earth, 32 fl. oz. (98% Bio-Available for Absorption), Damage Control Master Formula, High Potency, Multi-Vitamin & Mineral, 60 Packets (30 Day Supply), Multi-Vitamin With Minerals, Hi-Tech, 90 Tabs, Hypo Allergenic Multiple Vitamin Mineral, 180 Caps, MultiVeg Advanced Multi-Vitamin With Minerals Complex, Vegetarian Formula, 60 Tabs, Multi-Vitamin & Mineral, Complete, Trace Minerals, 120 Tabs, Alive! Whole Food Energizer, Multi-Vitamin With Minerals, With Naturally Occurring Iron (No Iron Added), Nature's Way, 90 VCaps, Alive! Whole Food Energizer Multi-Vitamin With Minerals, With Naturally Occurring Iron (No Iron Added), Nature's Way, 180 Tabs,
Important
Bone Support From Synergy Plus Or Bone Defense From KAL	As directed on label. Take with calcium and magnesium (see below). As directed on label.	Contains minerals that aid in the absorption of calcium. Provides nutritional support for bone renewal.
Calcium	1,000 mg daily.	For healthy heart and bones. Clears lactic acid from the body. Use calcium lactate form. Calcium Ionic Mineral Supplement, Fully Absorbable, 700 +/- ppm, 16 fl. oz., Liquid Calcium W/ConcenTrace, Orange Vanilla, Trace Minerals, 1000 mg, 32 fl. oz., Cal-Mag Pre-Chelated Calcium & Magnesium, Vital Earth, 240 Gelcaps, Cal-Mag Pre-Chelated Calcium & Magnesium Liquid, Vital Earth, 32 fl. oz., Just An Ounce Liquid Calcium & Magnesium, Almond Flavor, 16 fl. oz.
Magnesium	500 mg daily.	For proper muscle tone. Use magnesium oxide form. Needed to balance with calcium. Magnesium Ionic Mineral Supplement, Fully Absorbable, 350 +/- ppm, 16 fl. oz., Just An Ounce Calcium & Magnesium Liquid, Almond Flavor, 16 fl. oz., Calcium & Magnesium Mineral Complex, 100% Natural, Nature's Way, 500 mg / 250 mg, 250 Caps
Chromium Picolinate	200 mcg daily.	Stabilizes blood sugar and increases energy levels. Chromium Picolinate, NOW Foods, 200 mcg, 100 Caps
Coenzyme Q-10	60-100 mg daily.	Increases tissue oxygenation. CoQ10, Vegetarian Coenzyme, NOW foods, 30 mg, 60 VCaps, CoQ10, Coenzyme-Q10, Hi-Tech Pharmaceuticals, 60 Tabs, CoQ10 Supplement, With Lecithin, NOW foods, 150 mg, 100 VCaps,
Coenzyme A	As directed on label.	Improves the effectiveness of coenzyme Q10. Pantethine (Coenzyme A Precursor), Highly Active Form of Vitamin B-5, 300 mg, NOW Foods, 60 Softgels,
Inflazyme Forte	As directed on label.	Beneficial for muscle aches, pain, swelling, and overexertion.
Potassium	99 mg daily.	Needed to replace potassium lost through sweat during exercise. Potassium Ionic Mineral Supplement, Fully Absorbable, 340 +/- ppm, 16 fl. oz., Potassium Chelate, 100% Natural, Nature's Way, 99 mg, 100 Caps, Potassium Chloride Powder, NOW Foods, Vegetarian, 8 oz.
Vitamin C With Bioflavonoids With Rutin	3,000 mg daily.	Increases energy. Powerful antioxidants crucial for tissue repair. Vitamin C Liquid w/ Rose Hips & Bioflavonoids, Kosher, Natural Citrus Flavor, Dynamic Health, 1000 mg, 16 fl. oz., Ester C With Bioflavonoids, Nature's Way, 1000 mg, 90 Tabs, Vitamin C 1000 With Bioflavonoids, Nature's Way, 100% Natural, 1000 mg, 250 VCaps, The Right C, Nature's Way, 1000 mg, 120 Tabs,
Vitamin E	400-1,000 IU daily. Do not exceed 800 IU daily if you are also taking octocasonal.	Supplies oxygen to the cells and increases energy levels. Use d-alpha-tocopherol form. Ester E Natural Vitamin E, California Natural, 400 IU, 60 Softgels, Vitamin E, 400 IU, 100% Natural, NOW Foods, 100 Gels, Vitamin E-1000, NOW Foods, 1000 IU, 100 Gels, Vitamin E, d-alpha-tocopherol, 400 IU, 100 Softgels,
Plus Selenium	200 mcg daily.	Works synergistically with Vitamin E. Selenium Ionic Mineral Supplement, Fully Absorbable, 50 +/- ppm, 16 fl. oz., Selenium, 100% Natural, 200 mcg, 100 Caps
Helpful
Bee Pollen	1,000 mg daily.	Increases energy and endurance. Caution: Bee pollen may cause an allergic reaction in some individuals. Discontinue use if a rash, wheezing, discomfort, or other symptoms occurs. Zesta Bee Pollen Granules, 100% Natural, 8.25 oz., Bee Pollen, Comvita, 500 mg, 100 Caps, Bee Pollen Granules, Fresh American Bee Pollen, 16 oz.
Boron	3 mg daily. Do not exceed this amount.	Needed for proper calcium uptake. Boron Ionic Mineral Supplement, Fully Absorbable, 20 +/- ppm, 16 fl. oz., Boron Chelate, Nature's Way, 3 mg, 100 Caps, OsteoBoron Bone & Joint Health, NOW Foods, With 400 mg Green Food Concentrates, 90 VCaps, Ionic Boron, Single Mineral, Trace Minerals, 6 mg, 2 fl. oz.,
Creatine	As directed on label.	A safe way to extend "work time" of muscles, thereby adding muscle mass. Creatine Overload, Creatine Supplement Powder, Hi-Tech, 1200 g, Creatine Monohydrate, Pharmaceutical Grade, NOW Foods, 750 mg, 120 Caps, Creatine Monohydrate, NOW Foods, 1500 mg, 100 Tabs, Creatine Monohydrate, NOW Foods, 1500 mg, 250 Tabs
Desiccated Liver	As directed in label.	Increases energy. Aids in building healthy blood cells. Use liver from organically raised beef.
Garlic (Kyolic)	2 capsules 3 time daily.	For energy and detoxification. Kyolic Liquid Aged Garlic Extract, Cardiovascular, Vegetarian, Wakunaga Kyolic, 4 fl. oz., Aged Garlic Extract, Cholesterol Formula 104, Wakunaga Kyolic, 200 Caps, Aged Garlic Extract, Cardiovascular Formula 100, Wakunaga Kyolic, 300 Caps, Garlic Oil, NOW Foods, 1500 mg, 250 Softgels
Glucose Polymers	As directed on label.	Complex carbohydrate formulation to increase energy. Carbo Gain, Endurance Sports Supplement, Maltodextrin Powder, NOW Foods, 2 lb.
Inosine	As directed on label.	Promotes the manufacture of ATP, the prime source of energy at the cellular level. Anavar Muscle Building Supplement Catalyst, Hi-Tech, 180 Rapid & Controlled Released Tabs,
Iron Floradix Iron Plus Herbs	As directed by health care provider. Take with 100 mg Vitamin C for better absorption. Take Floradix as directed on label.	Iron: For hemoglobin production. Caution: Do not take an iron supplement unless anemia is diagnosed. Floradix: A natural, non-toxic source of iron, which is vital for endurance. Deficiency is common among athletes. Iron Ionic Mineral Supplement, Fully Absorbable, 20 +/- ppm, 16 fl. oz., Alive! Whole Food Energizer Multi-Vitamin & Mineral, With Naturally Occurring Iron (No Iron Added), Nature's Way, 90 VCaps, Iron Gluconate, Nature's Way, 18 mg, 100 Caps, Once Daily Multi-Vitamin With Iron, All Natural, Lactose Free, Nature's Way, 100 Tabs,
Kelp	150 mg daily.	High in iodine. Kelp Seaweed (Norwegian) Tincture, 100% Organic, 2 fl. oz., Kelp Seaweed (Norwegian), 100% Natural Acophyllum Nodosum, NOW Foods, 250 mg, 250 VCaps, Kelp Supplement, Nature's Way, Certified, 650 mg, 100 Caps, Kelp Seaweed (Norwegian) Powder, Laminaria Digitata, 4 oz. Bulk
Lecithin Granules Or Capsules	1-2 tablespoons 3 times daily, before meals. 1,200-2,400 mg 3 times daily, with meals.	Reduces cholesterol levels. Lecithin Vegetarian Granules, NOW Foods, 97% Phosphatides, Identity Preserved Non-GE, 1 lb, Lecithin Liquid, NOW Foods, Vegetarian, 16 fl. oz., Lecithin Concentrate, Nature's Way, 400 mg, 100 SoftGels
L-Arginine And L-Ornithine	250 mg each daily, on an empty stomach. Take with water or juice. Do not take with milk. Take with 50 mg Vitamin B-6 and 100 mg Vitamin C for better absorption.	Use these amino acids in place of steroids; they stimulate the release of growth hormone, which helps to burn fat and build muscle tissue. See Amino Acids for more information. L-Arginine & Ornithine, NOW Foods, 500 mg / 250 mg, 100 Caps, L-Arginine, Pharmaceutical Grade, Vegetarian, NOW Foods, 1000 mg, 120 Tabs, L-Ornithine HCl, Vegetarian, 100% Pure Powder, NOW Foods, 8 oz., L-Ornithine, NOW Foods, 500 mg, 120 Caps
Plus L-Lysine	250 mg each daily, on an empty stomach. Take with water or juice. Do not take with milk. Take with 50 mg Vitamin B-6 and 100 mg Vitamin C for better absorption.	To maintain proper amino acid balance. See Amino Acids for more information. L-Lysine, NOW Foods, 500 mg, 100 Tabs, L-Lysine, Pharmaceutical Grade, Stable Tartrate Form, NOW Foods, 500 mg, 100 Tabs
Multi-Enzyme Complex With Amylase, Betaine HCl, Lipase, Papain, & Trypsin	As directed on label 3 times daily, with meals.	For complete digestion and absorption of nutrients. Enzymes, All Complete, 250 mg, 90 Caps, MetabolicZyme (Hypoallergenic), Allergy Research Group/Nutricology, 900 Tabs, Enzyme Products,
Muscle Octane (Anabol)	As directed on label.	A blend of amino acids and vitamins to protect the muscles and provider fuel.
Whey To Go (Solgar)	As directed on label.	A blend of whey protein and free-form amino acids to enhance muscle maintenance and metabolism.
L-Carnitine	500 mg daily.	Carries fat to the muscles for energy. L-Carnitine, Stable Tartrate Form, NOW Foods, 250 mg, 30 Caps, Carnitine Creatine, NOW Foods, 1000 mg, 60 Tabs, L-Carnitine, Stable Tartrate Form, NOW Foods, 500 mg, 30 Tabs, L-Carnitine, Stable Tartrate Form, NOW Foods, 500 mg, 60 Tabs, L-Carnitine Liquid, Double Strength, NOW Foods, 16 fl. oz., Acetyl L-Carnitine Powder, Vegetarian, NOW Foods, 635 mg, 3 oz., Acetyl L-Carnitine, Pharmaceutical Grade, NOW Foods, 500 mg, 100 Caps
Manganese	10 mg daily. Take separately from calcium.	Helps the body incorporate calcium into the skeletal structure. Manganese Ionic Mineral Supplement, Fully Absorbable, 30 +/- ppm, 16 fl. oz.,
Octacosanol	1,000 mcg daily.	Improves endurance by increasing oxygen utilization. Octacosanol, NOW Foods, 5000 mcg, 100 Caps,
Essential Fatty Acids Omega-3	As directed on label.	Promotes cellular and cardiovascular health; lowers cholesterol and triglyceride levels, improves stamina and speeds recovery. Barlean's Flax Oil, Highest Lignan, 1000 mg, 250 Caps, Barlean's Flax Oil, 100% Highest Lignan Content, Organic, Pesticide & Herbicide Free, 16 fl. oz., Essential Fatty Acids For Baby & Children, Butterscotch Flavor, Organic, 8 fl. oz., Ultimate Oil, Essential Fatty Acids Supplement, Nature's Secret, 90 SoftGels
RNA Complex	As directed on label.	For tissue and organ repair. Ribonucleic Acid RNA Phytonutrient, Vegan, Approximately 86 Servings, 12 oz., Chlorella Powder, 100% Pure, NOW Foods, 4 oz., Chlorella Powder, 4 oz. Bulk
Silica Or Horsetail	25-100 mg daily.	Supplies silicon, needed for normal growth, calcium uptake, connective tissue and organ repair. Cellfood Silica Liquid Drops, CellFood, 4 fl. oz., Original Silica Gel Supplement, Nature's Way, Vegetarian, 90 VCaps, Silica Complex Supplement, 8% Extract, NOW Foods, 500 mg, 90 Tabs Horsetail Herb Grass, Nature's Way, 440 mg, 100 Caps
Vanadyl Sulfate	As directed on label.	Regulates the actions of insulin and carbohydrate metabolism. Dianabol Anabolic Supplement, 90 Tabs, Vanadium Ionic Mineral Supplement, Fully Absorbable, 100 +/- ppm, 16 fl. oz.,
Vitamin A Plus Beta Carotene Or Mixed Carotenoids	10,000 IU daily. 15,000 IU daily. As directed on label.	Enhances immunity and aids in protein utilization. Protein is not utilized without vitamin A. To destroy free radicals formed during exercise. Vitamin A, 100% Natural, Nature's Way, 10,000 IU, 100 Softgels, Multi-Carotene Antioxidant, Carotene Supplement, Nature's Way, 60 Softgels, Beta Carotene (Dunaliella salina), 100% Natural, Nature's Way, 25,000 IU, 100 Softgels
Vitamin B Complex	50 mg of each major B vitamin daily (amounts of individual vitamins in a complex will vary).	All the B vitamins are important during stressful situations. Increases energy and helps relieve stress during exercise. Helps maintain healthy muscle tone and proper brain function. Important for older adults because these nutrients are less well absorbed as we age. Use a high potency formula. Ultimate B Complex Formula, Nature's Secret, 60 Tabs, Vitamin B-100 Complex, With Coenzyme B-2, Nature's Way, 631 mg, 100 Caps, Vitamin B-50 Complex, With Coenzyme B-2, Nature's Way, 330 mg, 100 Caps, B-Stress Vitamin Complex, With Siberian Eleuthero, Nature's Way, 100 Caps,
Bio-Strath	As directed on label.	Acts as a tonic. Contains the Vitamin B complex. Use the liquid form.
Plus Extra Vitamin B-1 (Thiamine)	50 mg 3 times daily, with meals.	Enhances circulation and may aid in maintaining proper muscle tone. Vitamin B-1 (Thiamine HCl), 100% Natural, 100 mg, 100 Caps
And Extra Niacin or Niacinamide (Vitamin B-3)	100 mg daily of niacin (do not exceed this amount). Niacinamide can safely be taken at higher doses - as directed on label.	Increases supply of oxygen to muscle tissue. Caution: Do not take niacin if you have a liver disorder, gout, or high blood pressure. Niacin Supplement (Vitamin B-3), 100% Natural, Nature's Way, 100 mg, 100 Caps, Niacinamide Non-Flushing Niacin (Vitamin B-3), 100% Natural, Nature's Way, 500 mg, 100 Caps, Flush Free Niacin (Vitamin B-3), Nature's Way, 250 mg, 90 VCaps
And Extra Pantothenic Acid (Vitamin B-5)	500 mg daily.	The most important anti-stress vitamin. Aids in vitamin utilization and reduces stress on the body. Pantothenic Acid, 100% Natural, Vitamin B-5, Nature's Way, 250 mg, 100 Caps
And Extra Pyridoxine (Vitamin B-6)	50 mg 3 times daily.	Increases energy and metabolism of fat and carbohydrates in the muscles. Vitamin B-6 (Pyridoxine), 100 mg, 100 Caps
And Folic Acid (Vitamin B-9)	800 mcg per day from all sources.	Reduces homocysteine, high levels of which raise the risk of osteoporosis-related fractures. Folic Acid (Vitamin B-9), 100% Natural, Nature's Way, 800 mcg, 100 Caps
And Extra Vitamin B-12	50 mg 3 times daily.	Increases energy. Use a sublingual form, if available. Vitamin B-12 Energy, NOW Foods, Two 1 fl. oz Dropper Bottles, Vitamin B-12 Complex Liquid, NOW Foods, 2 fl. oz., Vitamin B-12 (Cyanocobalamin), 2000 mcg, 100 Sublingual Lozenges, Vitamin B-12 LipoSpray, NOW Foods, 2 oz., Ultra Vitamin B-12, NOW Foods, 4 fl. oz.,
Vitamin D-3	1,000 IU daily.	Needed for calcium uptake and important in calcium metabolism. Vitamin D, NOW Foods, 200 IU, 120 Softgels, Vitamin D, NOW Foods, 1000 IU, 180 Softgels, Dry Vitamin D, Nature's Way, 100% Natural, 400 IU, 100 Caps
Zinc	50 mg daily. Do not exceed a total of 100 mg daily from all supplements.	For stress and tissue repair and to replace zinc lost during exercise. Deficiencies leads to fatigue, decreased alertness, and may result in injury. Needed for absorption of calcium and action of B Vitamins. Use zinc gluconate lozenges or OptiZinc for best absorption. Zinc Ionic Mineral Supplement, Fully Absorbable, 100 +/- ppm, 16 fl. oz., Colloidal Silver & Zinc Lozenges, Silva Solution, 90 Lozenges, Zinc Lozenges W/ Echinacea & Vitamin C, Nature's Way, 23 mg, 60 Lozenges, Zinc (Chelated), 100% Natural, Nature's Way, 30 mg, 100 Caps

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HERBS

For Bodybuilders: Puncture Vine (Tribulus Terrestris) is an herb that increases production of luteinizing hormone and testosterone in men, thereby increasing strength and lean muscle mass.

Herbal Remedies: Tribulus Terrestris Products & Supplements

Mountain Rose Herbs: Tribulus, Wild-Harvested & Organic Bulk Herbs

For Bodybuilders: Yohimbe is a central nervous system stimulant that increases testosterone levels. It is used to increase strength and lean muscle mass, as well as to enhance libido.

Herbal Remedies: Yohimbe Products & Supplements

Mountain Rose Herbs: Yohimbe, Wild-Harvested & Organic Bulk Herbs

Dong Quai, Ephedra, Ginseng, Gotu Kola, Pau D'Arco, and Suma are energy boosters. They can be taken in tea or pill form. Ginseng also aids in physical conditioning. CAUTION: Do not use ephedra if you suffer from anxiety, glaucoma, heart disease, high blood pressure, or insomnia, or if you are taking a monoamine oxidase (MAO) inhibitor drug for depression. Do not use ginseng if you have high blood pressure.

Herbal Remedies: Dong Quai Products & Supplements

Mountain Rose Herbs: Dong Quai, Wild-Harvested & Organic Bulk Herbs

Mountain Rose Herbs: Ephedra, Wild-Harvested & Organic Bulk Herbs

Herbal Remedies: Ginseng Products & Supplements

Mountain Rose Herbs: Ginseng, Wild-Harvested & Organic Bulk Herbs

Herbal Remedies: Gotu Kola Products & Supplements

Mountain Rose Herbs: Gotu Kola, Wild-Harvested & Organic Bulk Herbs

Herbal Remedies: Pau D'Arco Products & Supplements

Mountain Rose Herbs: Pau D'Arco, Wild-Harvested & Organic Bulk Herbs

Herbal Remedies: Suma Products & Supplements

Mountain Rose Herbs: Suma, Wild-Harvested & Organic Bulk Herbs

Fenugreek Tea helps to regulate insulin production and blood sugar levels.

Herbal Remedies: Fenugreek Products & Supplements

Mountain Rose Herbs: Fenugreek, Wild-Harvested & Organic Bulk Herbs

Horsetail aids in physical conditioning.

Herbal Remedies: Horsetail Products & Supplements

Mountain Rose Herbs: Horsetail, Wild-Harvested & Organic Bulk Herbs

St. John's Wort can be used topically to relieve muscle spasms and joint pain.

Herbal Remedies: St. John's Wort Products & Supplements

Mountain Rose Herbs: St. John's Wort, Wild-Harvested & Organic Bulk Herbs

Sarsaparilla and Saw Palmetto are herbs that can be used to help boost testosterone levels naturally.

Herbal Remedies: Sarsaparilla Products & Supplements

Mountain Rose Herbs: Sarsaparilla, Wild-Harvested & Organic Bulk Herbs

Herbal Remedies: Saw Palmetto Products & Supplements

Mountain Rose Herbs: Saw Palmetto, Wild-Harvested & Organic Bulk Herbs

White Willow is a natural analgesic that can be used to relieve aches and pains from overexertion.

Herbal Remedies: White Willow Products & Supplements

Mountain Rose Herbs: White Willow, Wild-Harvested & Organic Bulk Herbs

HERBS FOR INJURY PREVENTION & TREATMENT

Boswellia, an herb used commonly in Ayurvedic medicine, aids in the process of recovery from a fracture, easing pain and acting as an excellent anti-inflammatory.

Herbal Remedies: Boswellia Extract (Frankincense), Standardized, Nature's Way, 307 mg, 60 Tabs

Mountain Rose Herbs: Frankincense Powder, Wild-Harvested Bulk Herbs

Horsetail extract is a good source of silica, which enhances the utilization of calcium and promotes healing and repair.

Herbal Remedies: Horsetail Herb Grass, Nature's Way, 440 mg, 100 Caps

Mountain Rose Herbs: Horsetail, Certified Organic Bulk Herbs

Turmeric paste makes a good poultice. Combine turmeric with a little hot water and apply it to the site of the injury on a gauze dressing. This is also good for bruises and helps to reduce swelling. A poultice of fresh mullein leaves is also good. See Using A Poultice for more information.

Herbal Remedies: Turmeric Extract, Standardized Extract, Nature's Way, 500 mg, 120 Tabs

Herbal Remedies: Turmeric Tincture, 100% Organic, 2 fl. oz.

Herbal Remedies: Curcumin, NOW Foods, 665 mg, 60 VCaps.

Mountain Rose Herbs: Turmeric, Certified Organic Bulk Herbs

Fenugreek and Flaxseed powder can be combined with Slippery Elm bark to make a poultice. See Using A Poultice for more information.

Herbal Remedies: Fenugreek Seed Powder, 4 oz. Bulk

Mountain Rose Herbs: Fenugreek, Certified Organic Bulk Herbs

Herbal Remedies: Forti-Flax Ground Flaxseed, Barlean's, 100% Certified Organic, 16 oz.
100% Organic, Pesticide and Herbicide free select flaxseeds.

Mountain Rose Herbs: Flax, Certified Organic Bulk Herbs

Herbal Remedies: Slippery Elm Bark Powder, 4 oz. Bulk

Mountain Rose Herbs: Slippery Elm, Certified Organic Bulk Herbs

Feverfew and Ginger are good for pain and soreness. Ginger is also a powerful antioxidant that has anti-inflammatory effects.

Herbal Remedies: Feverfew Leaves, Nature's Way, 380 mg, 180 Caps

Herbal Remedies: Feverfew Extract, Standardized, Nature's Way, 325 mg, 60 Caps

Herbal Remedies: Feverfew Supplement Tincture, 2 fl. oz.

Mountain Rose Herbs: Feverfew, Certified Organic Bulk Herbs

Herbal Remedies: Crystallized Ginger Slices, NOW Foods, 12 oz.

Herbal Remedies: Ginger Root, Nature's Way, 550 mg, 180 Caps

Herbal Remedies: Ginger Root Tincture, 100% Organic, 2 fl. oz.

Herbal Remedies: Ginger Root Powder, 4 oz. Bulk

Mountain Rose Herbs: Ginger Root, Certified Organic Bulk Herbs

Green Tea and Nettle Leaf have anti-inflammatory properties.

Herbal Remedies: Green Tea EGCq Extract, Vegetarian Formula, NOW Foods, 400 mg, 90 VCaps

Herbal Remedies: Organic Green Tea, Prince of Peace, 100 Tea Bags

Herbal Remedies: Simply Green Tea, Organic, Yogi Tea, 16 Tea Bags

Herbal Remedies: Chinese Green Tea, Premium, 100 Tea Bags

Herbal Remedies: Green Tea, 100% Darjeeling Green Tea, NOW Foods, 30 Tea Bags

Mountain Rose Herbs: Green & White Teas

Goldenseal poultices are good for reducing inflammation. See Using A Poultice for more information.

Herbal Remedies: Goldenseal Herb, Nature's Way, 400 mg, 180 Caps

Herbal Remedies: Goldenseal Root Tincture, 100% Organic, 2 fl. oz.

Mountain Rose Herbs: Goldenseal Root, Certified Organic Bulk Herbs

Horse Chestnut extract gel, applied topically to the injured area, can reduce swelling and inflammation.

Mountain Rose Herbs: Horse Chestnut, Certified Organic Bulk Herbs

Mustard poultices are good for swelling and can relax tense muscles. See Using A Poultice for more information.

Mountain Rose Herbs: Mustard Seed, Certified Organic Bulk Herbs

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RECOMMENDATIONS

Creatine and Chromium Picolinate supplements can be take to help boost muscle mass and aid in fat metabolism.

Consume solid foods no later than 4 hours before competition or vigorous exercise.

Drink fluids before, during, and after exercising, regardless of whether or not you feel thirsty. This helps to prevent dehydration and muscle cramping. You lose moisture when you inhale and exhale vigorously during exercise, even in the winter. In fact, you can lose 25 percent more fluids in the winter due to the cold. A half-and-half combination of unsweetened juice and water is beneficial.

Limit roughage consumption before exercising. If requires energy to digest, and will make you feel full and sluggish.

Avoid the following foods before a workout: bananas, celery, grapes, peaches, and shrimp. Some people have experienced severe reactions to these foods after exercising.

After a workout, allow your body temperature to cool to normal before taking a shower. Providing for a cool-down period can prevent abnormal muscle contractures and cramping, and even heart attack.

Always stretch and warm-up your muscles before exercising to avoid injuries (see Stretching Exercises below for some warm-up exercises). Before the muscles have been worked, they are at a temperature of approximately 98°F and are stiff. After a 5-minute warm-up, their temperature rises several degrees and they loosen up.

If you are over 35 years of age, have any kind of chronic health problem or doubts about your fitness, or have been sedentary for some time, consult with your health care provider before embarking on an exercise program.

If you have a heart problem, do not lift weights. When you lift, you stop breathing for a moment and the muscles in the chest and abdomen tighten, exerting undue pressure on the lungs and heart. Circulation to the brain and heart also decreases.

Do not use steroids in an attempt to boost athletic performance. In men, the long-term use of these drugs can lead to osteoporosis, shrinkage of the testicles, cancer, sterility, and breast enlargement. In women, they can result in shrinkage of the breasts, excess facial and body hair, breast cancer, and deepening of the voice. Anabolic steroids may also cause heart attacks. Use sarsaparilla and saw palmetto instead (see under Herbs above).

If you have glaucoma, a heart disorder, a hernia, circulatory disease, or spinal instability, or if you take anticoagulants or aspirin on a regular basis, do not use gravity boots and a back swing.

RECOMMENDATIONS FOR THE PREVENTION AND TREATMENT OF INJURIES

Immediately after the injury, raise the affected area above the heart level, if possible. Apply ice for no longer than 20 minutes. Do not use heat immediately following an injury. Apply ice intermittently every 4 hours for the first 1 to 2 days. Then, after the inflammation has subsided, apply heat for 20 minute periods 2 to 3 times a day. If possible, use a splint or sling to immobilize and protect the injured area.

If there is no significant swelling, call your health care provider right away or go to a hospital emergency room to have the injury evaluated. Especially with injuries to the wrists and ankles, it is wise to have x-rays taken to make sure no bones have been broken.

Consume plenty of juices made from fresh raw vegetables, including beets, garlic, and radishes. Raw vegetables are high in valuable vitamins and enzymes.

MoonDragon's Nutrition Therapy: Juicing

Eat half of a fresh pineapple every day until the fracture is healed. Pineapple contains bromelain, an enzyme that acts to reduce swelling and inflammation. Use only fresh pineapple, not canned or processed. If you don't like pineapple, the food supplement bromelain will provide the same benefits. Bromelain should be taken on an empty stomach.

Herbal Remedies: Bromelain Supplement, NOW Foods, 2000 GDU, 500 mg, 90 Tabs
NOW Foods Bromelain 2000 GDU, Bromelain Supplement, is a proteolytic digestive enzyme that can enhance absorption of protein. It may also affect protein turnover in the body including proteins found in joint tissue. Bromelain has been the subject of over 200 scientific studies in medicine, dentistry, and animal research over the past 30 years.

Avoid red meat, as well as colas and any other products containing caffeine. Foods with preservatives should also be avoided due to their phosphorus content. Phosphorus can lead to bone loss.

To prevent sprains and strains, do stretching exercise both before and after exercise and other physical activity.

MoonDragon's Health & Wellness: Muscle Cramp

Use clay poultices for bruises and swelling. See Poultices for more information.

Herbal Remedies: Bentonite Clay, Pascalite, 100 Caps
Pascalite is used in soap and toothpaste, applied as a poultice to insect bites, sunburns, infections, cold sores and acne, and as a suppository for hemorrhoids. Users found it a potent skin cleanser and conditioner, drank it for heartburn and ulcers and swallowed capsules of Pascalite as a natural mineral and dietary supplement. Ranchers and veterinarians applied it to wounds and infections on livestock.

Mountain Rose Herbs: Cosmetic, Facial & Spa Quality Clays
Useful, convenient, cleansing, and invigorating, cosmetic clays are one of the most widely applied skin applications, always promising us remarkable results. These exceptional quality clays have a multitude of purposes and each one carries substantial quantities of minerals for general skin health. All of these clays have been pre-screened and analyzed to guarantee consistency with an unsurpassable mineral content. All 1 pound clays come in an attractive and recyclable stand up foil pouch with a zipper top to prolong freshness. Or you may buy in bulk 5, 50 and 55 pound bags. Each and every clay product offered is manufactured and processed naturally through sun dried methods and they have not been altered or remanufactured in any other way.

Make your home safer by taking measures such as the following:

• Use non-slippery floor coverings. If you have carpets that are not fitted, make sure the edges are taped down.
• Make sure you keep your path clear. If you have pets, they should be trained to keep out of your way. Do not leave things on the floor.
• Make sure you have plenty of light so that you can see properly.
• Wipe up any spilled liquids immediately.
• Wear shoes or slippers with rubber soles.
• Take extra precautions when using the stairs. Install handrails if necessary.
• If you have difficulty getting in and out of the tub or shower, install hand grip handles and devices to give you extra stability.
• Keep the telephone in a readily accessible place. Do not rush to answer it. Portable phones are available with a simple large red button that will connect you directly with the 911 emergency number.
• Medical alert devices that are worn around the neck or wrist are available for people living alone.
• Talk to your health care provider about the medications you are taking and discuss whether they might impair your balance or orientation.

If you are in discomfort after a fall, have an x-ray taken of the painful area. If there is a fracture, you need to have it attended to immediately.

If you suffer a hip fracture, ask your health care provider about nerve block before you have an operation to fix it. A nerve block can lessen the amount of oral analgesic administered during surgery.

For bruises, muscle strain, and other workout-related injuries, use homeopathic Arnica Montana. See below.

HOMEOPATHIC REMEDIES

Use homeopathic remedies to ease the discomfort. Homeopathic remedies used to treat symptoms of sprains, strains and other types of injuries include:

Arnica Montana

Herbal Remedies: Arnica Cream Homeopathic First Aid Cream, 100% Cream, 100% Organic, 1 oz.

Herbal Remedies: Arnica Gel, Arniflora Homeopathics, Boericke & Tafel, Topical Gel, 2.75 oz.

Herbal Remedies: Arnica Extract Tincture, Herbal Remedies USA, 2 fl. oz.

Herbal Remedies: Arnica Cooling Relief Gel, NOW Foods, 2 oz.

Herbal Remedies: Arnica Homeopathic Clikpak, 30 C, 84 Pellets

Herbal Remedies: Arnica Montana Tincture, 2 fl. oz.

Aconitum Napellus

Herbal Remedies: Aconite Homeopathic Clikpak, 30C, 84 Pellets

Hypericum

Herbal Remedies: Hypericum Homeopathic Clikpak, 30C, 84 Pellets

Rhus Toxicodendron

Herbal Remedies: Rhus Tox (Rhus Toxicodendron) Homeopathic Clikpak, 30C, 84 Pellets

Herbal Remedies: Hyland's Homeopathic Rhus Tox, 6X, 160 Tabs

Herbal Remedies: Hyland's Arthritis Pain Formula, 100 Tabs

Ruta Graveolens

Herbal Remedies: Arnileve Multi-Action Sport Cream, 30 g



Symphytum Officinalis

Herbal Remedies: Arnileve Multi-Action Sport Cream, 30 g

Herbal Remedies: Comfrey Leaf Powder, 4 oz. Bulk

Herbal Remedies: Comfrey Leaf Tincture, 2 fl. oz.

Herbal Remedies: Comfrey Leaf Ointment, Nature's Way, 2 oz.

Herbal Remedies: Comfrey Extract Tincture, Herbal Remedies USA, 2 fl. oz.

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CONSIDERATIONS

For Bodybuilders: Research performed at the University of Toronto in Canada demonstrated that by mixing a specified amount of water with a creatine monohydrate mixture containing creatine and carbohydrates, you can vastly increase the speed at which the creatine and carbohydrates enter the blood stream, thus enhancing your training. This is known as the osmotic acceleration principle. The following schedule applies:

BODY WEIGHT	CREATINE MIX	WATER
0-170 lbs	9 g Creatine 65 g Carbohydrate	10 oz. Followed By 10 oz. 10 Minutes Later
170-220 lbs	10 g Creatine 75 g Carbohydrate	20 oz. Followed By 10 oz. 10 Minutes Later
220-300 lbs	12 g Creatine 85 g Carbohydrate	20 oz. Followed By 12 oz. 10 Minutes Later

Cell-Tech from Muscle Tech is a premade creatine product that can be used for this purpose.

Dimethylsulfoxide (DMSO), a byproduct of wood processing, is a liquid that can be applied topically to relieve pain, reduce swelling, and promote healing of injuries. NOTE: Only DMSO from a health food store should be used. Commercial-grade DMSO such as that found in hardware stores is not suitable for healing purposes. The use of DMSO may result in a garlicky body odor. This is temporary and is not a cause for concern.

Herbal Remedies: DMSO Information

Herbal Remedies: DMSO Supplements & Products

If you have food allergies, exercise may increase the absorption of the allergic food by the body, resulting in a more severe reaction to it.

MoonDragon's Health & Wellness: Allergies

Fasting can improve your overall health by giving your body a chance to repair and cleanse itself. Regular training while fasting stimulates anabolic pathways and protein synthesis in muscle cells, and prevents loss of lean body mass.

MoonDragon's Health Therapy: Fasting

Minor sprains can usually be treated at home. However, anytime an injury becomes painful and swollen, you should see a medical professional - especially if you hear a popping sound and find that you cannot use the injured joint normally.

Aromatherapy can be helpful. Cold compresses made with essential oils of Camphor, Chamomile, Eucalyptus, Lavender, and/or Rosemary are good. Add 10 drops or so of essential oil to 1 quart of cool water and use the mixture to make the compresses.

Clay poultices can be used to treat sprains and fractures.

MoonDragon's Health Therapy: Using A Poultice

The risk of injury to the muscles and joints is higher in contact sports than in other types of activity.

Ultrasound therapy after a fracture may speed healing as much as 45 percent. The device has been approved by the FDA but only, at present, for wrist and shinbone fractures. This treatment is applied at home through a window in the cast. It is expensive, however, and may not be covered by some health insurance policies.

Glucosamine sulfate is a natural alternative to aspirin and other non-steroidal anti- inflammatory drugs (NSAIDs). Glucosamine is found naturally in joint cartilage. It stimulates the production of the substances needed for joint repair.

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HYDRATION GUIDELINES AND MUSCLE CRAMP PREVENTION

In athletics, you can also help prevent future muscle cramps by always warming up and stretching well (especially the muscle groups prone to cramping) before workouts and maintaining adequate hydration when exercising. Sports beverages rather than water may help prevent electrolyte imbalances such as low sodium levels (hyponatremia).

For more information about muscle cramps see:

MoonDragon's Health & Wellness: Muscle Cramps

ACTIVITY

Health care providers, trainers and therapists recommend stretching before and after cramps that are caused by vigorous physical activity, along with an adequate warm-up and cool down. Good hydration before, during, and after the activity is important, especially if the duration exceeds one hour, and replacement of lost electrolytes (especially sodium and potassium, which are major components of perspiration) can also be helpful. Excessive fatigue, especially in warm weather, should be avoided.

HYDRATION GUIDELINES

Hydration guidelines should be individualized for each person. The goal is to prevent excessive weight loss (less than 2% of body weight). You should weigh yourself before and after exercise to see how much fluid you lose through sweat. One liter of water weighs 2.25 pounds. Depending on the amount of exercise, temperature and humidity, body weight, and other factors, you can lose anywhere from approximately 0.4 to 1.8 liters per hour.

Pre-Exercise Hydration (If Needed):

1. 0.5 liters per hour for a 180-pound person several hours (three to four hours) prior to exercise.

2. Consuming beverages with sodium and/or small amounts of salted snacks or sodium-containing foods at meals will help to stimulate thirst and retain the consumed fluids.

During Exercise:

1. Suggested starting points for marathon runners is 0.4 to 0.8 liters per hour, but again, it should be individualized based on body weight loss.

2. There should be no more than 10 percent carbohydrate in the beverage, and 7 percent has generally been considered close to optimal. Carbohydrate consumption is generally recommended only after one hour of exertion.

3. Electrolyte repletion (sodium and potassium) can help sustain electrolyte balance during exercise. Particularly when there is inadequate access to meals or meals are not eaten, physical activity exceeds four hours in duration, or during the initial days of hot weather. Under these conditions, adding modest amounts of salt (0.3 to 0.7 g/L) can offset salt loss in sweat and minimize medical events associated with electrolyte imbalances (for example, muscle cramps, hyponatremia).

Post-Exercise:

1. Drink approximately 0.5 liters of water for every pound of body weight lost.

2. Consuming beverages and snacks with sodium will help expedite rapid and complete recovery by stimulating thirst and fluid retention.

PREGNANCY

Supplemental calcium and magnesium have each been shown to help prevent cramps associated with pregnancy. An adequate intake of both of these minerals during pregnancy is important for this and other reasons, but supervision by a midwife or qualified health professional is essential.

DYSTONIC CRAMPS

Cramps that are induced by repetitive non-vigorous activities can sometimes be prevented or minimized by careful attention to ergonomic factors such as wrist supports, avoiding high heels, adjusting chair position, activity breaks, and using comfortable positions and equipment while performing the activity. Learning to avoid excessive tension while executing problem activities can help. However, cramps can remain very troublesome for activities that are difficult to modify, such as playing a musical instrument.

REST CRAMPS

Night cramps and other rest cramps can often be prevented by regular stretching exercises, particularly if done before going to bed. Even the simple calf-stretching maneuver (described in the first paragraph of the section on treatment), if held for 10 to 15 seconds and repeated two or three times just before going to bed, can be a great help in preventing cramps. The maneuver can be repeated each time you get up to go to the bathroom during the night and also once or twice during the day. If nocturnal leg cramps are severe and recurrent, a foot board can be used to simulate walking even while recumbent and may prevent awkward positioning of the feet during sleep. Ask your health care provider about this remedy.

Another important aspect of prevention of night cramps is adequate calcium and magnesium. Blood levels may not be sensitive enough to accurately reflect what is happening at the tissue surfaces where the hyper-excitability of the nerve occurs. Calcium intake of at least 1 gram daily is reasonable, and 1.5 grams may be appropriate, particularly for women with osteoporosis. An extra dose of calcium at bedtime may help prevent cramps.

Supplemental magnesium may be very beneficial for some, particularly if the person has a magnesium deficiency. However, added magnesium can be very hazardous for people who have difficulty eliminating magnesium, as happens with kidney insufficiency. The vigorous use of diuretics usually increases magnesium loss, and high levels of calcium intake (and therefore of calcium excretion) tend to increase magnesium excretion. Magnesium is present in many foods (greens, grains, meat and fish, bananas, apricots, nuts, and soybeans) and some laxatives and antacids, but a supplemental dose of 50 to 100 milligrams of magnesium daily may be appropriate. Splitting the dose and taking a portion several times during the day minimizes the tendency to diarrhea that magnesium can cause.

Vitamin E has also been said to help minimize cramp occurrence. Scientific studies documenting this effect are lacking, but anecdotal reports are common and sometimes quite enthusiastic. Since vitamin E is thought to have other beneficial health effects and is not toxic in usual doses, taking 400 units of vitamin E daily is approved, recognizing that documentation on its effect on cramps is lacking.

A cramp is an involuntary and forcibly contracted muscle that does not relax. Cramps can affect any muscle under your voluntary control (skeletal muscle). Muscles that span two joints are most prone to cramping. Cramps can involve part or all of a muscle, or several muscles in a group. The most commonly affected muscle groups are:

• Back of lower leg/calf (gastrocnemius).
• Back of thigh (hamstrings).
• Front of thigh (quadriceps).
• Cramps in the feet, hands, arms, abdomen and along the rib cage are also very common. Muscle cramps range in intensity from a slight tic to agonizing pain. A cramping muscle may feel hard to the touch and/or appear visibly distorted or twitch beneath the skin. A cramp can last a few seconds to 15 minutes or longer. It might recur multiple times before it goes away.

Although the exact cause of muscle cramps is unknown (idiopathic), some researchers believe inadequate stretching and muscle fatigue leads to abnormalities in mechanisms that control muscle contraction. Other factors may also be involved, including exercising or working in intense heat, dehydration and depletion of salt and minerals (electrolytes).

STRETCHING & MUSCLE FATIGUE

Muscles are bundles of fibers that contract and expand to produce movement. A regular program of stretching lengthens muscle fibers so they can contract and tighten more vigorously when you exercise. When your body is poorly conditioned, you are more likely to experience muscle fatigue, which can alter spinal neural reflex activity. Overexertion depletes a muscle's oxygen supply, leading to build up of waste product and spasm. When a cramp begins, the spinal cord stimulates the muscle to keep contracting.

Heat, Dehydration & Electrolyte Depletion: Muscle cramps are more likely when you exercise in hot weather because sweat drains your body's fluids, salt and minerals (i.e., potassium, magnesium and calcium). Loss of these nutrients may also cause a muscle to spasm.

Just about everyone will experience a muscle cramp sometime in life. It can happen while you play tennis or golf, bowl, swim or do any exercise. It can also happen while you sit, walk or even just sleep. Sometimes the slightest movement that shortens a muscle can trigger a cramp.

Some people are pre-disposed to muscle cramps and get them regularly with any physical exertion. Those at greatest risk for cramps and other ailments related to excess heat include infants and young children, people over age 65, and those who are ill, overweight, overexert during work or exercise, or take drugs or certain medications. Muscle cramps are very common among endurance athletes (i.e., marathon runners and triathletes) and older people who perform strenuous physical activities.

Athletes are more likely to get cramps in the preseason when the body is not conditioned and therefore more subject to fatigue. Cramps often develop near the end of intense or prolonged exercise, or the night after. Older people are more susceptible to muscle cramps due to normal muscle loss (atrophy) that begins in the mid-40s and accelerates with inactivity. As you age, your muscles cannot work as hard or as quickly as they used to. The body also loses some of its sense of thirst and its ability to sense and respond to changes in temperature.

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SELF-CARE FOR MUSCLE CRAMPS

If you experience a muscle cramp, stop doing whatever activity triggered the cramp.

Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops.

Apply heat to tense/tight muscles, or cold to sore/tender muscles.

To avoid future cramps, work toward better overall fitness. Do regular flexibility exercises before and after you work out to stretch muscle groups most prone to cramping. Always warm up before stretching.

Warm ups and stretching should be completed before attempting any exercise to lose weight or gain fitness. Take the time to warm up thoroughly and you should have a more effective workout.

BASIC STRETCHING EXERCISES TO PREVENT MUSCLE CRAMPS CALF MUSCLE STRETCH The calf muscle stretch is a standing lunge with both feet pointed forward, straighten the rear leg. (Repeat with opposite leg.) Excessive tightness of the calf muscles can contribute to many foot problems and some knee problems. The Achilles tendon attaches the calf muscle to the back of the heel. As the calf muscle tightens up it limits the movement of the ankle joint. When there is not adequate range of motion at the ankle during walking or exercising the foot joints are forced to move in an abnormal fashion. The foot is forced to flatten and the forces generated into the ball of the foot are extreme in nature. Over time, this repeated strain results in a variety of foot problems. The calf muscle has a natural tendency to tighten, as we get older. Exercise also causes the muscle to tighten. Calf muscle stretching is very useful in the treatment of many foot disorders and for the prevention of foot problems. The typical runners stretch, by leaning into a wall, is helpful. An alternative method of stretching is to stand approximately two feet from a wall. Facing the wall, turn your feet inward so you are pigeon toed. Lean forward into the wall keeping your heels on the floor and the knees extended. Also keep your back straight and do not bend at the hips. Hold the stretch for 10 seconds and do the stretch ten times in a row. Do the stretching three times each day. Always stretch the calf muscles following any form of exercise. If the stretching causes pain it should not be performed. The stretch should be felt in the body of the muscle not in the Achilles tendon or the back of the knee. If you are unable to perform the stretch properly consult with a health care provider or physical trainer. HAMSTRING MUSCLE STRETCH The goal with the hamstring stretch is not to be able to touch the toes, foot, or ankle, but to be able to feel a gentle stretch in the back of the leg while keeping the knee straight- if you do this stretch with your foot against a wall, it will help to stretch your calf muscle also. The hamstring stretch targets the hamstring muscles which are located at the back of the thighs and is used to warm-up the upper legs. A hamstring stretch is particularly important if you intend to run to lose weight. If you start running three times per week then you will need to make sure you are warmed-up thoroughly before starting, for this reason you will definitely need to do lots of hamstring stretches. Another version of the hamstring stretch is one where you bend over to touch the toes, this is a much more common stretch. This version as it allows you to wiggle the foot around at the same time helping to loosen up the ankle joint. Be careful not to over-stretch when warming up the hamstring muscles. Over-stretching can put too much stress on the back of the knee. Sitting Hamstring Stretch: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.) Lying Down Hamstring Stretch: Start by lying on an exercise mat with your knees bent, your feet together and flat on the floor. Lift your right leg so that it is almost perpendicular to the floor. If possible try to slowly lock the knee joint at this point, if that is easy then reach up with both hands and hold the leg in position for 20 seconds. If that is also easy, slowly pull the leg an inch further towards your head and hold. Do this until you feel a slight stretch at the back of the hamstrings or knee joint then stop. As soon as you feel any stretch stop and hold for the count, unless you feel pain at any time, in this case stop the stretch immediately. After the right leg repeat the same technique for the left leg. Standing Up Hamstring Stretch: Start by lifting leg into a 90 degree angle from the floor onto a stable support. Bend from lower back towards lifted leg, keeping the knee straight. This stretching exercise works the lower back and the hamstring. QUADRICEPS MUSCLE STRETCH The thigh stretch is a popular warm-up stretch for the thighs or quadriceps muscles of the upper legs. It also helps loosen up the knee joint increasing its range of motion. In fact this stretch is often used to help people with knee problems. The Quadriceps muscles are used heavily during weight-bearing exercise so the thigh stretch should be performed before any walking or jogging exercise to lose weight. Stand near a wall or secure structure for support while performing this stretch. Stable yourself with the right hand while gently lifting the right foot behind your back towards the buttocks. Using the left hand reach and grab the right foot, hold the foot firmly. Stand straight with the thighs pointing down to the floor, and gently push the foot further towards the lower back until you feel the slight stretch in the quadriceps or thigh muscles of the upper right leg. Hold the stretch for 20 - 30 seconds, then release. Swap to the opposite side and repeat the thigh stretch for the left leg. If you struggle with this stretch then just try to hold the foot behind the back and do not push any further. This should be a fairly easy stretch but if it hurts at all stop doing it! Never stretch to the point of pain. HIP STRETCH You should start off stretching by only doing the basic, easy stretches. Once you have gained confidence, experience and lost weight then it may be the best time to try out more complex stretches like the hip stretch shown below. Standing Hip Stretch: In a standing position, straighten the hip. The moment you tuck the bottom of the hip under to straighten the hip, you will feel the stretch move to the front of the hip. If you use the lunge for bending and leg exercise, keep the hip tucked and vertical as you lower and you will feel a far better stretch and strengthener. One way to do the hip tuck is to put your hands on each hip, thumbs in back, fingers in front. Roll your hip down in back so that your thumbs roll down in back. The front of the hip and upper leg will feel very good when you do this right. You will feel the large arch reduce and the front of the hip stretch. The front of the hip is an area often overly-maintained in bent and shortened position from hours of sitting, then exercising with the hip still bent, as in the top-left photos. Do not push the hip forward, just tilt the bottom under until vertical. Hip Flexor Stretch: This is a very good stretch for the muscles around the hip area. The hip joint is involved in many different exercises and it's important that this area is fully warmed up and ready for any stress. This is a great stretch to do if you wish to perform squats in order to increase the metabolism to burn fat. Although it is a complicated stretch so you should perform this for the first time under the guidance of a qualified instructor. The hip stretch should be performed with the shoulders flat on the ground. Bring one knee towards the shoulder of the same side and slowly place the flexed leg over the other leg, resting the inside of the leg on the thigh of the relaxed limb. Gently push down on the knee of the bent leg. This exercise isolates the upper hip flexor group. You will feel a gentle pull on the outside edge of the hip; if your entire body starts to twist and your shoulder or pelvis on the side that you are stretching comes off of the ground, you are stretching too far. Hip Joint Stretch: From a standing point start this stretch by taking a long, single stride with your right leg. Slowly lower your upper body by using the right thigh to take most of the strain, place your hands on your right knee before lowering. As you lower keep the left leg lagged behind and feel for a slight stretch at the front above the quadriceps muscles. Once you feel the stretch hold the position for 10-20 seconds. Finish by drawing the left leg towards you so you can balance your body weight using both legs. Repeat the process to stretch the left hip side. BUTTOCK STRETCH This stretch loosens the buttocks, lower back muscles and hamstrings. It can be completed within a minute or two so it is fairly good to do if you are in a hurry. Do not strain during this stretch, and do not hold your breath. Try to relax all leg and back muscles and this stretch will feel easier. Using a soft mat or carpet lie down on your back and gently pull your left leg towards your chest. Keep the right leg straight. Grasp your hands together and hold the knee in this position for 20 - 30 seconds. Repeat for the right leg. LOWER BACK STRETCH This is a sitting and leaning over stretch for the lower back, although it does help stretch all the other back muscles and the spine. Some may call it the spine stretch. It is a good stretch for warming up for the lower back when it's about to be put under strain; such as doing heavy weight exercises like squats or dead lifts. Some people may not even feel a stretch when doing this, however, it is still good for the circulation and to take the strain off the lower back. Start by sitting on a strong, secure chair. Lift your arms up in front of you and slowly bend down and gradually reach for your feet. Try to feel for the stretch in the lower back area while holding this position for about 20 seconds. If this is easy you can try positioning the feet further away at the start of the stretch. Bending over with your feet further away will cause more stretch in the whole back. Take care if you have problems with your back, if in doubt do not try this stretch! Upper back lat stretch is another great stretch for the lat muscles of the back. This also helps loosen the shoulder joint preparing it for exercise. Another good point to this stretch is that the wrists get stretch a little as well. Good for when training the back muscles such as a rowing movement. You can stand or sit to do this stretch. Start by interlacing your fingers, then turn the palms upward above your head as you slowly straighten your arms. It easier to arch the lower back slightly as the arms are nearly straight. Once you feel a slight stretch in the arms, shoulders or upper back the hold the position for 20 seconds. Again do not force anything and try not to hold your breath when stretching. NECK STRETCH The neck stretch and relax technique can be done before exercise but could also be done every day, especially if working on a computer all day. This stretch can help relieve everyday stresses and strains, and help through headaches. Although you should be careful if you have any neck problems at all. Sit down on a comfortable chair and relax the shoulders. While breathing deeply let your head drop down slowly forwards until you feel the muscles in the back of the neck pull slightly. Hold this position for 10 seconds, then return back to the start. Push your head backwards slowly until you feel a slight stretch in the front of the neck, again hold for a count of 10. Return back to the start. Now repeat the process for the sides of the neck. Once completed you can try lowering the head again but this time roll the head around slowly three times, keep a straight back and breath deeply at all times. Do not strain and be careful not to force the stretches in the neck, make sure this stretch is easy! SHOULDER & TRICEPS STRETCH The shoulder and triceps stretch is a great shoulder stretch that does two muscles at the same time. It stretches the posterior deltoid muscle (back head of shoulder), and the triceps muscles (back of the arm) together. This stretch will really loosen up the shoulder joint. It is ideal when doing heavy weight training for the upper body. This is much the reverse stretch to the chest stretch, which does the front shoulder head and the biceps. This one does the back shoulder and triceps. For this reason if you are pressed for time then they are probably going to be best for upper body warm up before exercising. Start by lifting your right arm up in the air but keep the biceps close to the side of your head. Gently bend the right arm until your hand is comfortably touching the back of the neck. Using your left hand, hold the elbow of your right arm and gently pull the elbow backwards, pretend you are trying to get the elbow behind the head but you only want to pull a tiny bit. Stop pulling as soon as you feel the stretch in the shoulder or arms, hold this position for 20 - 30 seconds. Now repeat for the left arm. This is a complicated and tough stretch so you should perform this stretch under the guidance of a qualified instructor. If you are not very flexible in the shoulders and struggle to get in the starting position the do the other shoulder stretch instead. CHEST STRETCH The chest stretch with hands behind the back is a great stretch for the chest, front shoulder and bicep muscles. It can help warm up most of the upper body in one, thus if short on time then the chest stretch is one with should be performed more than any other upper body stretch. Use this stretch as part of a warm-up routine rather than trying to increase flexibility. You should not try to push this stretch too far, too soon. Start off with the hands closer to the buttocks, as it becomes easier over the weeks you can slowly try to move the hands up a little at a time. Remember though, always remain within a comfortable stretch area for the chest stretch. Start in a seated or standing position. Using both hands reach around to your back until the hands meet in the middle. Grasp both hands together by interlocking the fingers, at this point the elbows should be unlocked. Now slowly push the shoulders back and straighten the arms until the elbows lock out - stop the stretch completely if you feel pain at any time! You should feel it pull slightly in the chest and maybe the arms. Hold the stretch for 20-30 seconds. Now gently unlock the elbows before releasing the hands. If this stretch is easy then try to gently lift the hands upwards until you feel a slight stretch in the chest, shoulders or arms. The chest stretch can be tough so I would advise you perform this one under the guidance of a qualified instructor. ANKLE STRETCH This is less of a stretch and more of a movement to help loosen up the ankle joint during warm-up. The ankle joint is subjected to a large number of impacts during many weight-bearing exercises, therefore this warm up technique is ideal if you intend to run or jog for an aerobic or cardio workout. Sit down on a comfortable, sturdy chair and lift the right leg up with the knee pointing outwards. Grab hold of your leg with your right hand just above the ankle joint. Using your left hand hold the bottom of your right foot firmly. Now pull the foot slowly towards your stomach area while relaxing the right ankle joint and foot, hold for 5 seconds. Now gently push the foot the opposite way, again hold for 5 seconds. Now rotate the ankle around clockwise in a slow and gentle manner. Repeat for the left ankle joint. GROIN STRETCH The groin stretch is an easy stretch exercise to do for warming-up the groin area before any weight loss exercise. It can be done in front of the TV at home and will take less than a minute to complete. The groin is one area many people forget to warm up before exercising. It is important to warm up this area thoroughly before exercise as any injury to the groin can be fairly painful, and may cause you to stop training resulting in less calories burned. Sit comfortably on a soft exercise mat or carpet. With your knees pointing outwards put the soles of your feet together and hold onto your toes. Rest your elbows around the shin area in line with the lower legs and make sure you feel stable. Gently pull yourself forward, bending from the hips until you feel a little stretch in the groin area. Do not bounce to stretch and try to keep the back straight at all times. Hold the stretch for 30 seconds. If you find it difficult or painful just to put your soles together then do not do this groin stretch. MUSCLE CRAMP SUPPLEMENTS & PRODUCTS Information, supplements and products for muscle cramps, the pain that occurs when a muscle contracts but does not extend back into its normal position after use. Alive! Whole Food Energizer, Multi-Vitamin & Mineral With Naturally Occurring Iron (No Iron Added), Nature's Way, 90 Tabs No other supplement contains more life-giving nutrients than Nature's Way Alive Multi-Vitamin. Alive Multi-Vitamin is better absorbed into your blood stream because its tablets disintegrate up to 5X faster than other leading brands. Angelica Root Tincture, 2 fl. oz. Angelica Root is generally used as a stimulating herbal expectorant. Arth-X Platinum, Natural Arthritis Supplement For Bone & Joint Pain & Stiffness, Trace Minerals, 90 Tabs Arth-X Platinum is the most complete and effective dietary supplement and may be a good Natural Arthritis Treatment for you to support and aid in the relief of bone and joint pain and stiffness. Ashwagandha, Promotes Vitality & Strength, Banyan Botanicals, 90 Tablets Ashwagandha is one of the most highly regarded and commonly used adaptogens in the Ayurvedic pharmacopoeia. Maximizing the bodies ability to resist stress, it enables the body to reserve and sustain vital energy throughout the day while promoting sound, restful sleep at night. Blessed Thistle Tincture, 2 fl. oz. Helps nursing mothers by stimulating the mammary glands and helps to increase breast milk supply. Blue Skullcap (Scutellaria Lateriflora), Standardized, Nature's Way, 100 mg, 60 VCaps Skullcap is most commonly used as a sedative and it can take the edge off anxiety and promote sleep for those who struggle with insomnia. Blue Vervain Tincture, 2 fl. oz. Blue Vervain is used to treat jaundice, asthma, congestion, bronchitis, colds, fever, and flu. Butcher's Broom Root, Nature's Way, 470 mg, 100 Caps Popular in Europe for improving circulation in the legs, Butcher's Broom Root contains a mixture of steroidal saponins which produce a vasoconstrictive effect. Calcium Ionic Mineral Supplement, Fully Absorbable, 700 +/- ppm, 16 fl. oz. WaterOz Ionic Calcium is a pure liquid Calcium supplement. Calcium is one of the most essential of the major biochemical elements needed in human nutrition. It is needed in every organ of the body, including the brain. Calcium is called the "knitter" because it promotes healing or knitting everywhere in the body. It is valuable for tone, power, strength, longevity, vitality, and endurance, healing of wounds, counter-acting acids, and helping regulate metabolism. Cal-Mag Pre-Chelated Calcium & Magnesium, Vital Earth, 240 GelCaps Cal-Mag is pre-chelated to boost absorbability by 40% to 50%. Also this formula contains the 3 most absorbable forms of calcium: Aminoate, Glycinate, and Citrate/Malate, plus the additional components necessary to create essential co-factor reactions for maximum uptake, utilization, and assimilation. 240 Gelcaps-one month supply. Calming Tea With Organic Chamomile, For Daily Stress Relief, Yogi Tea, Caffeine Free, Certified Organic, 16 Tea Bags Calming tea by Yogi Tea is a safe and time-tested Ayurvedic formula designed to ease stress and tension, encouraging a state of relaxed alertness without drowsiness. Catnip Oil, 2 fl. oz. Catnip oil was recently found to be an effective insect repellent when used on the skin. Some people use the leaves in tea, as a meat tenderizer and even as a folk treatment for fevers, colds, cramps and migraines. Celery Seed Tincture, 2 fl. oz. Celery seed, an arthritis herbal remedy, also has an ancient reputation for treating muscle spasms, high blood pressure, gout, sleeplessness, depression, and anxiety. Chamomile Tea, Caffeine Free, Yogi Tea, Certified Organic, 16 Tea Bags Organic Chamomile tea by Yogi Tea with its subtle fragrance and flavor, is a great way to ease your daily tensions. Chamomile Tincture, 100% Organic, 2 fl. oz. Chamomile is a gentle relaxer that soothes upset stomachs and gas pain. Chaparral Tincture, 2 fl. oz. Chaparral protects against the harmful effects of radiation, sun exposure, and the formation of tumors and cancer cells. Chlorofresh Chlorophyll Supplement, Nature's Way, 50 mg, 90 Softgels Chlorofresh, Chlorophyll Supplement, is used chiefly as an aid to reduce odor from a colostomy or ileostomy and to reduce fecal odor due to incontinence. Chlorofresh Liquid Chlorophyll, Mint, Nature's Way, 16 fl. oz. Chlorofresh is a special liquid chlorophyll complex, derived from premium alfalfa leaves. Chlorofresh Liquid Chlorophyll, Natural, Nature's Way, 16 fl. oz. Chlorofresh is a special liquid chlorophyll complex, derived from premium alfalfa leaves. Chlorofresh is used chiefly as an aid to reduce odor from a colostomy or ileostomy and to reduce fecal odor due to incontinence. Cinnamon Tincture, 100% Organic, 1 fl. oz. Cinnamon bark is warming to the body, an analgesic, carminative, antiseptic, and antibacterial. Colon & Liver Cleanser, Truman's CAC Tea, Loose Leaf, 1/2 lb. Use of this cleansing tea has many additional benefits: improves overall digestion; strengthens the immunity; helps to prevent cancer; makes the skin more emollient and flexible: clears the eyes; and provides an overall tonic effect on the body. Comfrey Leaf Powder, 4 oz. Bulk One of the most well-known healing plants, especially for its ability to heal tissue and bone. Comfrey Leaf Tincture, 2 fl. oz. Comfrey contains allantoin, which promotes the growth of connective tissue, bone, cartilage, and is easily absorbed through the skin. Coral Calcium (Okinawa) Plus With Magnesium & Vitamin D, 100% Natural, NOW Foods, 500 mg, 100 VCaps Okinawa Coral Calcium Plus with Magnesium, Vitamin D and 70 other trace minerals provides essential minerals, restores body alkalinity, supports the immune system, and is bio available for better absorption. Cranberry Extract Standardized, Vegetarian Supplement, 400 mg, 120 VCaps Cranberry Extract with Ester is primarily useful those with chronic or recurrent urinary tract infections by inhibiting the adhesion of E. coli bacteria to the lining of the bladder. Cranberry Extract Standardized, Vegetarian, Nature's Way, 400 mg, 120 Tabs When you take Nature's Way cranberry extract, you can enjoy the benefits of cranberry without the added calories or sugar of a fruit juice. Dandelion Root (Taraxacum Officinal) Powder, 4 oz. Bulk Dandelion root is known as a Blood purifier used for liver and kidney disorders. Dandelion root also contains nutritive salts to build up the blood. Digestion Essentials, Ultimate Digestion Formula, Peter Gillham's Natural Vitality, 120 Tabs Digestion Essentials is a superior formulation of digestive enzymes along with digestive acids. Digestion is a vital process necessary for the breakdown and absorption of nutrients needed for basic health. Dong Quai (Tangui Ladys), Organic Herbal Tea, 20 Tea Bags For maintaining normal gynecological functions, to regulate female hormone, cycles, alleviate cramps and mid-life hot flashes, and to prevent hair loss. Dong Quai Root (Angelica Sinensis) Powder, 4 oz. Bulk Dong Quai root (Angelica sinensis), referred to as the 'female ginseng', is rich in vitamins and minerals and is one of the most widely used herbs in traditional Chinese medicine. It is effective for female disorders such as menstrual disturbances, PMS and hot flashes due to its anti-inflammatory, analgesic, antiseptic, bactericidal and vasodilative effects. The herb is also used to regulate menstrual cycles, relieve menstrual cramps and alleviate symptoms related to PMS. Dong Quai Root Tincture, 100% Organic, 2 fl. oz. Dong Quai root is often used in the treatment of menstrual cramps, or dysmenorrhea and PMS, hot flashes, and other menopausal symptoms. Echinacea Herb, Nature's Way, 400 mg, 180 Caps Echinacea herb supports the Immune System and promotes general well-being in cold and flu season. Effer-C Instant Fizzy Vitamin C Drink Mix Powder, Cranberry, NOW Foods, 1000 mg, 36 0.3 oz Packets Effer-C Instant Fizzy Vitamin C Drink Mix Powder, Lemon Lime, NOW Foods, 1000 mg, 36 0.3 oz Packets Effer-C Instant Fizzy Vitamin C Drink Mix Powder, Orange, NOW Foods, 1000 mg, 36 0.3 oz Packets Effer-C Instant Fizzy Vitamin C Drink Mix Powder, Raspberry, NOW Foods, 1000 mg, 36 0.3 oz Packets Effer-C Instant Fizzy Vitamin C Drink Mix Powder, Punch Flavor, NOW Foods, 1000 mg, 36 0.3 oz Packets This excellent tasting fizzy Vitamin C drink mix is for Energy & Immune System Support, select orange, raspberry, punch or cranberry flavor. Elderberry Juice Concentrate, 12.5 fl. oz. Elderberry Juice Concentrate is a Non-Alcoholic source for the health benefits of Elderberries. A medically proven strong anti-viral and immune system enhancer, elderberry is recommended as part of a health maintenance program. Electrolyte Stamina Power Pak, Lemon Lime, Trace Minerals, 32 Packs Electrolyte Stamina Power Pak is an easy-to-fix high performance energy electrolyte drink with no caffeine, artificial stimulants or artificial ingredients. Electrolyte Stamina Power Pak, Orange, Trace Minerals, 32 Packs Electrolyte Stamina Power Pak is an easy-to-fix high performance energy electrolyte drink with no caffeine, artificial stimulants or artificial ingredients. Electrolyte Stamina Tablets, Trace Mineral Research, 90 Tabs Electrolyte Stamina Tablets are a high performance energy nutritional supplement, developed specifically for athletes or other people who experience a lot of fluid loss. Female Balance, NOW Foods, 90 Caps Scientifically engineered to support the normal hormone function of today's active female with Wild Yam, Borage Oil, Dong Quai and folic acid, this perfectly balanced blend of potent herbal extracts and essential fatty acids (omega-3 and 6) may encourage normal menstruation, reduce the severity of cramps and support a healthy positive mood. 40,000 Volts Electrolyte Concentrate, Trace Minerals, 8 fl. oz. 40,000 Volts Electrolyte Concentrate is a Dietary Supplement, the Only Liquid Electrolyte Made with Concentrace Ionic. Ginger Tea, Yogi Tea, Organic Digestive Aid, 16 Tea Bags Our 100% Organic Ginger tea by Yogi Tea has something to offer to anyone who wants to get or stay healthy. Guarana Seed Powder (Paullinia Cupana), Alternative Health & Herbs, 4 oz. Guarana is a creeping shrub native to the Amazon (and particularly the regions of Manaus and Parintins). In the lushness of the Brazilian Amazon where it originates, it often grows to 12 m high. The fruit is small, round, bright-red in color, and grows in clusters. As it ripens, the fruit splits and a black seed emerges - giving it the appearance of an "eye" about which Indians tell legends. Hawthornia, 100% Natural, 500 mg, 60 Gel Caps This is a 100% natural herbal remedy that may relieve (non-hiatal) hernia symptoms. Relieves strain-related lower abdominal discomfort, pain and cramps. Heather's Tummy Fiber, Organic, Acacia, Powder, Heather's Tummy Care, 1 lb. Heather's Tummy Fiber Supplement Acacia is a natural, pure, certified organic, soluble dietary fiber produced from the gum of the Acacia tree (also known as gum arabic). Acacia is a natural plant water-soluble fiber that has been harvested for millennia in Africa; its recorded dietary use dates back to the Egyptian pharaohs. Horsetail Herb Grass, Nature's Way, 440 mg, 100 Caps Horsetail herb contains approximately 22 milligrams of Silica per capsule or 4.94% and Nature's Way Horsetail Grass is certified organically processed by Oregon tilth. Heather's Tummy Tea, Organic, Peppermint, Heather's Tummy Care, 36 Tea Bags Peppermint is a cooling, calming herb that, through dietary management, helps relieve the symptoms of IBS. Clinical studies have shown that peppermint is exceptionally beneficial for IBS abdominal pain and spasms, diarrhea, and urgency (it will not cause or worsen constipation). Hot & Cold Gel Pack With 18 Inch Strap, Packaged In Plastic Bag, CorPak, 9X16 Inch, 1 Each Hot & Cold Gel Pack With 18 Inch Strap, Packaged In Plastic Bag, CorPak, 6X10 Inch, 1 Each Hot & Cold Gel Pack, CorPak, 3X5 Inch, 1 Each Hot & Cold Gel Pack, CorPak, 6X10 Inch, 1 Each Hot & Cold Gel Pack, CorPak Soft, 10X13 Inch, 1 Each Hot & Cold Gel Pack, CorPak Soft, 6X20 Inch, 1 Each Treat your strains, sprains, tendinitis and other injuries with a CorPak Soft Hot & Cold Pack. Hyland's Leg Cramps With Quinine Homeopathic Formula, 100 Tabs Hyland's Leg Cramps with Quinine is a traditional homeopathic formula for the relief of symptoms of cramps and pains in lower back and legs often made worse by damp weather. Kava Tea Stress Relief, Natural Anxiety Relief, Certified Organic, 16 Tea Bags Kava Tea Stress Relief tea helps you calm down as it relieves stress, anxiety and minor pain, as well as lending gentle support to the digestion and the kidneys. Kidney Rejuvenator, Peter Gillham's Natural Vitality, 90 Tabs Kidney Rejuvenator is a proprietary blend of powerful herbs that support the kidneys' vital functions. Kombucha 2000, Concentrated Kombucha, 30 Caps Concentrated Kombucha Capsules are new to the market, but Kombucha 2000 is one of the very first successful kombucha tea producers in the United States. Kombucha Tea, 100% Organic, Original Flavor, Ready To Drink, 12 fl. oz., Case of 24 Kombucha Tea, 100% Organic, Original Flavor, Ready To Drink, 25.4 fl. oz., Case of 12 Kombucha Tea, 100% Organic, Original Flavor, Ready To Drink, 64 fl. oz., Case of 6 Kombucha Tea Extract Tincture, Certified 100% Organic, Case of 12, 1 fl. oz. Kombucha's benefits to the physical body vary widely. It is said to enhance the immune system. By detoxifying the body, kombucha makes it unlikely for disease causing bacteria and viruses to find a suitable growth environment. This results in a healthier physical body. People from all over the world claim drinking Kombucha Tea provides relief from many physical ailments. Kombucha Tea Extract drops are very convenient and portable. Take them anytime, anyplace; work, traveling or at home. Lemon Balm (Melissa Officinalis) Powder, 4 oz. Bulk Lemon Balm tea is recommended to relieve fever due to cold and flu, and to ease menstrual cramps, insomnia, headaches and nervousness. Lemon Balm Tincture, 100% Organic, 2 fl. oz. Lemon Balm is a sedative that elevates the mood an antidepressant. Magnesium Ionic Mineral Supplement, Fully Absorbable, Magnesium Water, 350 +/- ppm, 16 fl. oz. WaterOz Ionic Magnesium is a pure liquid Magnesium supplement. Magnesium is a natural tranquilizer. Called the "anti-stress mineral," it aids in relaxing nerves, relieving tension, assisting digestion, activating enzymes important for protein and carbohydrate metabolism. Magnesium Malate, 150 mg, 120 VCaps Magnesium is an essential mineral that is required by every cell in the human body and is important for helping to maintain normal cardiovascular, muscle, nerve, bone and cellular function. Manganese Ionic Mineral Supplement, Fully Absorbable, 30 +/- ppm, 16 fl. oz. WaterOz Ionic Manganese is a pure liquid Manganese supplement. Manganese, also called the "brain mineral," is important in the utilization of all mental facilities/functions. Meta C Vitamin C Supplement, 1000 mg, 100 Tabs Meta C Vitamin C Supplement is a unique form of vitamin C that is absorbed faster than regular vitamin C and maintains higher serum levels for longer period of time with no intestinal discomfort. Muira Puama (Ptychopetalum Olacoides) Powder, 4 oz. Bulk Muira puama has been gaining popularity in the United States where herbalists and health care practitioners are using muira puama for impotency, menstrual cramps and PMS, neurasthenia and central nervous system disorders. Muscle Relaxation Wellness Oil, 2 fl. oz. After working out, hiking, or doing anything physically exhausting, apply this oil to overworked muscles to promote relaxation and to avoid muscle cramping. Natural Aspirin Alternative, White Willow Bark Extract, 390 mg, 60 Tabs Used to treat bursitis, tendonitis, headaches, osteoarthritis, dysmenorrhea, rheumatoid arthritis, back pain, toothache, and menstrual cramps, White Willow is being used by more people as a safer, natural alternative to aspirin. Ola Loa, All Natural Hydrating Sports Drink, Mango Tangerine, 30 Packets Ola Loa, All Natural Hydrating Sports Drink, Mixed Berry, 30 Packets Ola Loa Sport is an all natural thirst-quenching, hydrating drink created for people who want to lead healthy, active lives. Ola-Loa Children's Multi-Vitamin Drink Mix, Cran-Raspberry, 30 Packets Better your kids health by introducing them to this Child Multi-Vitamin based upon the most up-to-date studies on nutrition and child development and is 100% all-natural. Organic Rooibos Tea, Caffeine Free Herb Tea, 25 Tea Bags Rooibos is a red tea indigenous to South Africa, Wisdom Herbs Organic Rooibos Tea is caffeine free and tastes great. Pain Free 1-2-3, A Proven Program For Eliminating Chronic Pain Now, By Jacob Teiltelbaum, M.D., Paperback Conquer pain and Take your life back NOW, Dr. Jacob Teitelbaum gives several Chronic Pain Coping Technique 's in his proven step-by-step program, Pain Free 1-2-3. His First hand knowledge and 30 years experience as a pain specialist, lecturer, and researcher give him rare insight in the challenge posed by persistent, nagging chronic pain. Pepogest Peppermint Oil, Enteric Coated, Nature's Way, 60 Softgels Pepogest peppermint oil is a targeted release peppermint oil supplement that provides natural gastrointestinal comfort. Pepogest peppermint oil is a targeted release peppermint oil supplement that provides natural gastrointestinal comfort. Peppermint Leaf (Mentha X Piperita) Powder, 4 oz. Bulk Peppermint leaf calms the muscles of the stomach and improves the flow of bile, which the body uses to digest fats. As a result, food passes through the stomach more quickly. Peppermint Stomach Soother Tea, Yogi Tea, Caffeine Free, Certified Organic, 16 Tea Bags Organic Peppermint tea from Yogi Tea is the perfect way to lift your spirits and quiet your stomach; with a fresh flavor and aroma you'll want to enjoy everyday. Peter Gillham's Liquid Organic Life Vitamins, 32 fl. oz. Organic Life Vitamins is a power-packed premium formulation that supplies the body with the essential nutrients it requires-missing as a result of deficient diets and the stresses of today's busy lifestyles. It is easy to take and tastes great! Polari Tea, Herbal Detox Tea, Caffeine & Tannin Free, 20 Tea Bags Polari Herbal Detox Tea is a South African produced herbal tea remedy. Potassium Chelate, 100% Natural, Nature's Way, 99 mg, 100 Caps Nature's Way Potassium Chelate is 100% natural for superior absorption. Potassium is a key nutrient in maintaining the electrolyte balance which regulates heart and muscle contraction. Potassium Ionic Mineral Supplement, Fully Absorbable, 340 +/- ppm, 16 fl. oz. WaterOz Ionic Potassium is a pure liquid Potassium supplement. Potassium aids rheumatic or arthritic conditions and is vital for the elimination of wastes. Procaine Ultra GH9 (Ultimate 9), Procaine HCl, 100 mg, 60 Caps Procaine Ultra GH9 is the most trusted Anti-Aging TherapGH9 with its patented PBN will put that "ump" back into your cells, catapulting your wellness or sports program to a multi-quantum level! RedBush Chai Tea, Yogi Tea, Certified Organic, 16 Tea Bags The total experience of our Organic Caffeine Free Redbush Chai by Yogi Tea is taken to an exciting new level with the addition of Organic Rooibos Leaf, an African leaf that is sweet and earthy. Red Raspberry Tincture, Red Raspberry Supplement Liquid, 100% Organic, 2 fl. oz. Red Raspberry supplement is said to be good for common female problems, but it's healing properties for other uses are sometimes overlooked. Sea Minerals With Silver & Sea Greens, Dynamic Health, 32 fl. oz. This unique formulation has dynamic ingredients that work together synergistically to bring your cells to an optimum performance level. St. John's Wort Supplement, 350 mg, 180 Caps St. John's Wort Supplement can be helpful in support of depression, menopause, cramps, and insomnia. Nature's Way St. John's Wort extract standardized to 0.3% Hypericin, then synergistically blended with the whole St. John's Wort herb in the perfect balance to ensure consistent hypericin content in each capsule. Stop Bleeding Menstrual Regulation Remedy, TCM Formula, Sangi Zhixie, 100% Natural, 400 mg, 60 Caps Made of extracts from notoginseng, baked fossilized bone, Frankincense, myrrh, purple gromwell root, dragonis blood, pearl, deer horn glue, mentha, catechu, astragalus and corydalis, this time-honored formula is used in Chinese medicine to stop bleeding and pain and promote natural menstrual cycle. Thyme Tincture, 100% Organic, Herbal Remedies USA, 2 fl. oz. Thyme is used to clear respiratory congestion, whooping cough, laryngitis, catarrh, and sore throat. This herb also can be used to treat stomach cramps, diarrhea, heartburn, chronic gastritis, flatulence, colic, and diminished appetite. Tiger Balm Ointment, Extra Strength, Red Sports Rub, 0.63 oz. Tiger Balm Red has successfully been used to relieve sore and achy muscles, ease back pain, soothe headaches and clear sinuses. Tiger Balm Red helps increase blood circulation as well. Tiger Balm Patch, 5 (4 X 2.74 Inch) Patches The Tiger Balm Patch uses a new delivery technology to deliver it's well known pain-relieving formula to where it hurts. Tiger Balm, Regular Strength, White Sports Rub Tiger Balm White has a higher concentration of mint oil than the red balm which help relieve muscular aches and pains, increase circulation in arthritic joints and ease soreness after a working out. Tiger Balm, Ultra Strength, Non-Staining sports Rub, Natural Pain Relief, 1.7 oz. Tiger Balm Ultra sports rub for sore muscles and overexertion. U O Clear (Ovarian Cyst & Fibroid Support), 500 mg, 60 Caps The herbs work synergistically to strengthen the body's natural capability of female systems self-cleaning functions, especially for uterus and ovary. Unker's Medicated Salve, 3.5 oz. Unker's For the temporary relief of pain and itching associated with minor cuts, scrapes, minor burns, sunburns or minor skin irritations. Unker's Medicated Salve, 7 oz. Unker's Medicated Salve has been providing healing and relief for over 60 years. It works great for arthritis, sore muscles and joints, cuts, burns, bruises, throat congestion, sinus problems, psoriasis, and much more. Unker's Natu-Rub, All Natural Liquid Medicated Salve, 1 fl. oz. (Up to 200 Applications) This all natural liquid version of Unker's medicated salve absorbs into the skin quickly. Vitamin C Liquid For Baby & Children, 4 fl. oz. Vitamin C is known as a principal anti-oxidant, the need for which is greatly increased in infants and children due to today's elevated environmental stresses and pollution. Vitamin C 1000 With Bioflavonoids, Nature's Way, 100% Natural, 1000 mg, 250 VCaps Nature's Way Vitamin C with Bioflavonoids provides antioxidant protection for many of the body's important enzyme systems. Vitamin C 500 With Rosehips, Nature's Way, 100% Natural, 500 mg, 250 Caps Nature's Way Vitamin C with Rosehips offers a rich whole plant source of vitamin C. Vitamin E, Natural D-Alpha-Tocopherol, 400 IU, 100 Softgels Vitamin E has potent antioxidant activity, supplies oxygen to the blood, aids in strengthening capillary walls, and plays a beneficial role in cancer and cardiovascular disease prevention, anti-aging benefits, circulation, wound-healing, immune function, nervous system function, PMS, hot flushes, diabetes, vascular disease, eye health, tissue repair, athletic performance, leg cramps, skin and hair health, and alleviating fatigue. Woman's Moon Cycle Tea With Dong Quai, Yogi Tea, Certified Organic, 16 Tea Bags Organic Woman's Moon Cycle Tea with Dong Quai is an organic way to regulate mood swings, cramps and other minor symptoms of premenstrual discomfort. Woman's Raspberry Leaf, Female Support, 16 Tea Bags Our Organic Woman's Raspberry Leaf is a gentle and organic way to support the special needs of a woman's reproductive system. FOR A COMPLETE LIST OF MUSCLE CRAMP SUPPLEMENTS & PRODUCTS: Herbal Remedies: Muscle Cramp Information Herbal Remedies: Muscle Cramp Supplements & Products RELATED LINKS Muscle Cramp (American Academy of Orthopedic Surgeons) Muscle Cramp (Mayo Foundation for Medical Education and Research) Heat Cramps: First Aid (Mayo Foundation for Medical Education and Research) Night Leg Cramps: What Causes Them? (Mayo Foundation for Medical Education and Research) Stiffness, Cramps and Twitching (Muscular Dystrophy Association) Muscles (Patient Education Institute) - Requires Flash Player Also available in Spanish Muscles (Patient Education Institute) - Requires Flash Player Also available in Spanish ClinicalTrials.gov: Muscle Cramp (National Institutes of Health) Article: Perceived physical strain in paid and unpaid work Article: Are there alternatives to the use of quinine Article: Tarui disease and distal glycogenoses: clinical and genetic update. Muscle Cramps -- More Articles Muscle Cramps - Medline American Academy of Orthopedic Surgeons National Institute of Arthritis and Musculoskeletal and Skin Diseases Also available in Spanish Children - Your Muscles (Nemours Foundation) Also available in Spanish Medline Plus: Dystonia Medline Plus: Muscle Disorders Medline Plus: Sports Injuries Medline Plus: Bones, Joints and Muscles National Institute of Arthritis and Musculoskeletal and Skin Diseases

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