on top of training what kinds of supplements should i be taking?

depends on what you're doing...if you're a sprinter, and you're in the gym all day, whey or soy protein with some casein is the one of choice, that along with some vitamins and Omega 3's

If you're a distance athlete, I would say stay away from supplements, other than a mulitvitamin. And the omega 3 oils if you aren't eating it in foods. A lot of suppliments suck water from your cells, and that's bad news...look into whatever you're about to buy, and be cautious.

As a distance athlete, I do take whey protein in order to speed recovery and aid in the rebuilding of the muscle after it is broken down after a workout. Besides a protein shake and creatine...not much else is legal...

[quote="Ser Loras"]As a distance athlete, I do take whey protein in order to speed recovery and aid in the rebuilding of the muscle after it is broken down after a workout. Besides a protein shake and creatine...not much else is legal...[/quote]

Loras, there are other supplements that as of Jan 2005 became legal supplements. Caffeine has now lost its banned status as has ephidrine and pseudoephidrine, both of which are stimulants, but are still supplements one can take.

To be honest, if your diet is more than adequate, i.e. no fast food etc, then there's really no need for supplementaion, but due to work etc, supplements can be the easy way out as they're quick and easy to make.

I don't have anything against supplements, but i just think that perhaps if one's diet is good and isn't getting results, only then is supplementaion a good idea...

i agree entirelly....a good diet will mean that you dont need ANY supliments to increase speed, jumping, muscle bulk or whatever you do...as long as you are eating properly then u will be better than fine!!!

One supplement i take in particular is coenzyme Q10, it helps every cell in your body to reproduct right from the cell's powerhouse the mitochondria. So it's good for ATP. It's pretty much like creatine you can't find a significant source of it in foods to get any of their benefits.

i eat protien bars after a work out to speed up recovery, also drink protien whey shakes to do the same, take vitamins, they all saved me through 2 a days for xc and football at the same time, i seem good