Supplement Programme For Amateur Athletes

• First of all you should make sure you are on a balanced diet. Eat vegetables and you should have 0.8grams of protein per pound of body weight every day.
  
• Obviously, make sure you are always properly hydrated.
  
• For general well-being you should take a multi-vitamin with anti-oxidants; take 2 or 3 times a day in capsule form for better absorption. Anti-oxidants insulate you from damage by minimising inflammation and stimulating your body's healing phase. Every time you move, you damage a muscle and it needs to repair itself.
  
• You should take an Omega-3 oil (e.g. cod liver oil) twice or three times a day.
  
• For growth you would take magnesium, zinc and calcium. Magnesium helps your muscles relax and recover more quickly. Zinc boosts hormone levels and calcium is obviously very good for growth.
  
• For recovering after a work-out you should take a vitamin B-complex and a gram of vitamin C every day. Don't take vitamin C directly after a work-out though. Best to take these before bed.
  
• Whereas excess B and C can be removed by your kidneys, A D and E will stay present in your liver. You don't want to boost up on these vitamins.