Here is an interesting article from xlathlete regarding supplementation:
http://www.xlathlete.info/blog/articles/entry/supplementation_for_sports_performance_controlling
The article states that it is hard to build muscle and reduce fat at the same time, but that you can do one, then the other, alternating, so your body gains muscle and reduces fat, just not all at the same time. You can do 2-4 weeks of muscle building, followed by 2-4 weeks of fat-reduction, then repeat to get a lean machine for paddling success.
For the muscle-building phase, they recommend protein and carbohydrate supplementation after training. But only 20-25 grams of protein with some carbohydrates. Repeat every 3 hours so that your body quickly rebuilds back stronger and adapts to the training. Whey protein is an effective protein source.
Then, during the fat loss phase, there are several interventions recommended for fat loss, while maintaining muscle. First, supplementation with green tea or green coffee or resveratrol, but only a small amount is recommended- not too much. Second, high-intensity training, such as 30 second intervals. Third, intermittent fasting such as not eating breakfast or going 16-24 hours without eating a couple days/week. Also, training on an empty stomach and refraining from eating before and after training for a couple hours to increase fat-burning. The timing of food intake is important- not just the type or quantity of food.
The article does not recommend certain supplements during the off-season. Anti-oxidant supplements may be important prior to a race, but they are not recommended in the off-season because they reduce stress and you actually want to have the stress so the body adapts to the stress during the off-season. Also, caffeine is another supplement that may enhance performance at a race, but is not effective long-term, so it's better not to use it too much.
I do hesitate to recommend supplementation, but these supplements, used properly are normally safe, legal, approved and effective. They are not magic and they may not even be appropriate for all people. If you experience adverse side effects, stop taking them and see a doctor.
This is cutting-edge information about supplementation written by US college strength and conditioning coaches. It is research based, but also based upon working with thousands of athletes in various sports. Here is the link to the article:
http://www.xlathlete.info/blog/articles/entry/supplementation_for_sports_performance_controlling
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