Do I Need Nutritional Supplements?

So what the heck is actually in all those colorful bottles and jugs in the nutritional supplement section of your local gym or health club? More importantly, do they actually work? And if they do, are they just for athletes or for people trying to lose mass amounts of weight? To address these questions, let's take a look at a sampling of nutritional supplements from my local gym.

I literally took each bottle off the shelf and inspected the label. Without any further ado, here's the results:

I mention this compound because it includes a "muscle cell uptake proprietary matrix". All this means is that compounds are included in the supplement that enhance delivery from the gut into the bloodstream or from the bloodstream into the muscle tissue. Since many supplements are not as easily absorbed as their whole food counterparts, the presense of absorption enhancement can be a valuable addition. While supplements are convenient, nothing replaces a quality diet that includes high amounts of vegetables, fruits, nuts, whole grains and lean proteins. If you have questions about certain supplements that you're currently taking, and if they're right for you, look into a Lean Body Nutritional Analysis from Pacific Elite Fitness. Next week, I'll cover more supplements...        

Until next time, train smart,
Ben Greenfield
M.S. PE, NSCA-CPT, CSCS

http://www.bengreenfieldfitness.com   

Let's continue where we left off last week with a discussion of popular supplements found in the local gym. There's two more supplements of noteworthy application to the fitness enthusiast and athlete that I didn't have the time to address last week.

Creatine

Some us associate creatine with explosive sports like football or weightlifting. This is because creatine is a component of your body's "high-energy" system, fueling activities that last for a very short 5-20 second period of time. After this very short effort is over, creatine levels are restored in the muscle and another brief, all-out exercise movement can take place. For individuals who need very quick bursts of speed or power, creatine can enhance the effort by providing a few extra seconds of energy, and a slightly enhanced recovery period. This is useful, of course, for all power athletes, as well as weightlifters who want to lift more reps with a slightly heavier weight for more muscle mass gain. For endurance athletes, creatine can increase force application, delay emptying of carbohydrate stores, and decrease recovery time between bike sprints or quick hill efforts. Some water weight gain and muscle cramping has been associated with creatine, but no serious side effects have been observed.

Endurance Recovery Formula

An endurance recovery formula has a carbohydrate to protein ratio that differs from a "weightlifting" recovery formula. While most weightlifting formulas range from equal amount of carbs and protein, to a slightly higher amount of protein, endurance recovery formulas typically fall into a 3:1 or 4:1 carbohydrate to protein ratio. Research has shown that this ratio results in optimal re-fueling and recovery. Since your body needs the amino acids from protein to repair and rebuild broken muscle fibers and other tissues, protein is a necessity in any endurance recovery formula. The carbohydrates help to restore the muscle glycogen, or stored energy levels. The 3:1 or 4:1 ratio of protein to carbohydrates allows for carbohydrate uptake into muscle tissue to be accompanied by very efficient protein uptake. This combo allows for enhanced response to the previous workout and a better workout the next day.

I could probably discuss supplements until I'm blue in the face, but the most important thing to remember is that not all supplements are for you. Pay attention to the label, ingredients, and indicated applications, and don't assume that just because it's there, you should take it. Most gyms and health clubs carry a supplement that would benefit almost anyone, but the actual supplement differs from person to person. My recommendation is to approach a personal trainer or coach with the supplement you're considering, tell them your goals, and see what they say.

An internet search engine can't always size you up and tell you if something you ingest will be beneficial or harmful, so talking to a "real person" is a good idea. If you have questions about certain supplements that you're currently taking, and if they're right for you, look into a Lean Body Nutritional Analysis from Pacific Elite Fitness. Next week, I'll include another excerpt from my upcoming book: "100 Ways to Increase Your Metabolism"...         

Until next time, train smart,
Ben Greenfield
M.S. PE, NSCA-CPT, CSCS

http://www.bengreenfieldfitness.com 

 Eat Right for the Holiday

With the Thanksgiving holiday quickly approaching, I'd like to give you 7 quick tips on getting through this feast without sabotaging your weight loss efforts.

1) Eat as much vegetable and pumpkin as possible...*before* the turkey, mashed potatoes, and gravy. Pumpkins, onions, celery, sweet potatoes, yams, squash, green beans, and fruits such as cranberries and apples are high in fiber and tend to make you fuller faster. The presence of these foods in your gut will also decrease fat absorption from the other more fatty foods, such as the meats and cheeses, so prioritize consumption of these foods, and get them on your plate before the others. 

2) Eat slow. Eating slowly allows you to feel full *before* you've eaten more than you actually need. By taking smaller bites, enjoying the conversation around you, and focusing on the meal as just a small spart of the celebration, you'll be more likely to spend 20 minutes on one plate, rather than starting on thirds inside of 15 minutes (you'll thank me when you don't have the post-meal stomach-ache this year!). 

3) Choose your pie wisely. You will literally save hundreds of calories by choosing a fiber-rich, lower sugar pumpkin pie over rich, buttery apple, or even worse, pecan pie. The pumpkin pie takes up just as much room in your stomach, which will still satisfy your appetite.

 4) Take a walk. The post-meal physical activity will boost your metabolism, and keep those fatty acids circulating in the bloodstream so that they're less likely to get deposited as fat on the waistline, butt and thighs (note: save the backyard football for *before* the meal - you don't want to get tackled with a belly full of turkey).

 5) Snack beforehand. Don't fast all day because you know you'll be eating a big meal later on. The last thing your body needs is to be in starvation, fat-storage mode when the feast arrives. Instead, eat a healthy, complex breakfast (like a bowl of oatmeal with fresh fruit), and snack throughout the day on 100-250 calorie meals, like a piece of raw fruit, a handful of nuts, or a small salad. You'll be less likely to overeat at any big meal if you practice this habit.

 6) Don't overdo exercise. I know those Thanksgiving day exercise classes and early morning workouts feel great and make you feel less guilty, but just don't overdo it. A 3 hour marathon of lifting, cycling, and running is only going to increase stress on your body and raise the level of fat storage hormones, just before the food goes in. Follow this rule: don't exercise any more than you would on a typical day.

 7) Have fun! For those of you on a strict diet-exercise regimen, this is one of those times of year to really enjoy yourself. Everybody needs a break once in a while, and one piece of pumpkin pie, or a tablespoon of gravy, is not going to sabotage your routine and make you fat. As a matter of fact, occasionally indulging yourself is a great way to feel mentally and physically excited about getting back into your routine. So try to follow the simple rules in this article, and at the same time, break loose and have fun!