Posts from — July 2008

In the spirit of the upcoming Olympic Summer Games Maria Noel Groves of the Chicago Sun-Times wrote an interesting article comparing the variations between cultures and their ideas of what energy foods are.

For instance, Ancient Europeans believed boiled meat, barley pouridge, and wine worked the best in increasing energy and protection from injury. While the first two were probably great we know today that the latter is probably not the best choice for an athlete or warrior — especially right before battle.

The Chinese and Japanese rely on soups and herbs as their main sources of energy. While they may be content with it, Groves says that it’s effects are still largely unknown:

Herbs believed to strengthen resistance to stress traditionally have been simmered into soups, teas and rice dishes. Chinese and American ginseng, as well as the caterpillar fungus cordyceps, have been popular among athletes and royalty for centuries. Reishi and shiitake mushrooms, lycium berries, jujube dates, astragalus and codonopsis roots also have consumed as energy foods.

Verdict: While broths and soups provide easily digested nutrients, modern research on many medicinal herbs is limited, as is understanding of how they might work.

Groves also states that while North Americans turn to energy drinks and bars as quick, convenient energy sources, they’re not necessarily the best becuase they contain high amounts of sugars and artifical ingredients. I think with any supplement it’s important not to rely only on that supplement, you have to combine it with real food and good nutrition. If you have an energy bar before going to the gym, that’s fine. But don’t rely on just a Red Bull for breakfast to keep your energy levels up throughout the day — you need substantial food.

This could quite possibly be the greatest bar ever made! Supreme Protein Incorporated, a company based out of Manasquan, New Jersey has come up with the best tasting, most satisfying bar on the market. First let me give you a rundown of the nutritional information. One Supreme Protein Bar contains 360 calories and 16 grams of fat.

Now I know 16 grams is a lot but only 5 grams are saturated and the rest is the “good fat” coming from flaxseed oil.

Supreme comes in two flavors, Caramel Nut Chocolate and Peanut Butter Crunch. Each bar is packed with 30 grams of protein consisting of whey isolate, whey concentrate, and milk protein isolate. The abundance of whey makes it a great post-workout snack. It also contains 31 grams of sugar, however 27 grams are of the sugar alcohol variety which have little effect on your blood sugar. Both bars are “Carb Conscious” according to their labels. These bars are also packed with the full array of multivitamins you get from most protein bars.

Guys, if you’ve never tasted a Supreme Protein bar it’s almost like eating a candy bar. In fact, it’s better than most candy bars. If you didn’t know any better you wouldn’t have a clue you were eating a protein bar. The chocolate and caramel actually taste like chocolate and caramel.

I think Supreme has set a new standard in protein bars. I don’t think I’ll ever have to try another nasty one for the rest of my life.

Rating: 5.0/5

Serving Size: 1 bar, Calories: 360 Total Fat: 16 g, Saturated Fat: 5 g, Cholesterol: 20 mg, Total Carbohydrates: 34 g, Dietary Fiber: 1 g, Protein: 30 g

Everybody has their own theories and methods when it comes to supplements. What they use, how much of it, and when is all based on personal experience and research. The key is to find out what works best for you. Because what might help me lose body fat, may not be what helps you.

Dr. Howard LeWine (M.D) from Harvard Medical School wrote an article a few weeks ago in which he outlines how vitamin and protein supplements are not necessarily beneficial and there is little evidence to support those claims. Now, I’m not a doctor and I’m not questioning Dr. LeWine’s credibility because I’m quite sure he can backup any of the arguments he has made. However, there’s something about being a highly conditioned athlete and knowing the limitations and needs of your own body.

For instance, a person looking to lose body fat and gain lean muscle mass needs high amounts of B-vitamins to sustain energy and convert food into energy. As Dr. LeWine says:

During exercise, more than the usual amounts of B vitamins are needed. These include thiamin, niacin, riboflavin, pyridoxine, and pantothenic acid. Enriched cereals and whole-grain carbohydrates combined with some lean meats will satisfy the needs of even the extreme athlete.

The only problem with that is when you’re trying to lose body fat and gain lean muscle you’re not going to rely on cereal and carbohydrates to sustain your energy. You’re going to limit the amount of carbohydrates (especially cereal because most of it is processed anyway) and concentrate on a high protein diet. That’s why supplementing with B-vitamins could be a good idea. The same is true for protein. You’re not going to comsume all of your protein by way of meat and nuts — if you do you’d be putting your health at risk. Instead, you supplement with protein powder and meal replacement shakes.

Don’t get me wrong, Dr. LeWine makes a lot of good points and even credits creatine as to having some value:

Creatine is the one amino acid that may have some athletic benefit. It contributes to rapid energy production and may enhance power or speed bursts that require short periods of anaerobic activity. It does not build muscle or increase endurance, and it can result in water retention. Long-term effects are unknown.

As I have discussed in previous posts, Kre-Alkalyn is the new generation of creatine. It’s a buffered type of creatine that is better absorbed in the body and doesn’t force you to retain water.

It’s true that many supplements are bogus because they don’t have to be approved by the FDA, but there are many good ones out there from reliable companies. So be sure to do your research before picking one. I agree with Dr. LeWine’s overall point that you should get the majority of your nutrition from food and not from supplements. However, there are cases when supplementing is beneficial. Especially cases where an individual is trying to lose weight and gain muscle.

Anybody looking to lose body fat has probably tried or thought about trying a thermogenic. Thermogenics are a supplements used to stimulate the body’s fat burning process. Now, there are many choices out there so picking the right one is crucial. A common ingredient in thermogenics, ephedra, was banned by the Food and Drug Administration in 2004 due to its adverse side effects. Consumers no longer have to worry about it being in their supplements.

When picking a thermogenic opt for the “less is more” theory. That is, the fewer ingredients the better off you’re going to be. GNC’s ThermoBurst is a good product as is Lipo-6. Another one that I’ve had good results with is Instone’s LeanFire and LeanFire Inferno. Both are made with minimal ingredients.

A thermogenic that was recently recommended to me by a friend is Tetrazene Stimulant-Free by BioQuest. It just may be the most natural thermogenic out there as it contains B-6, Biotin, and a propietary blend of Glucomannan, Glutamine, and olive leaf extract. I’ll be sure to give it a full review once I try it.

Remember, thermogenics are supplements so taking them alone probably won’t get you much results. You have to combine it with a healthy diet and exercise.

Okay, so you’ve consumed as much chicken or turkey as you can but you’re still short of your daily protein goal. For some people it’s the equivalent of their body weight for others it’s 1.5 times their body weight.  Some people even aim for 2 or 3 times their weight. Whatever it is, you need some alternative protein sources other than meat alone. Here’s the top 10 sources of protein minus meat:

1. Whey Protein / Meal Replacement shakes - These are the quickest, most convenient ways to get your extra protein. An average scoop of whey is 20 grams and an average MRP has about 35 grams.  Make sure you choose one with a low fat and sugar content.

2. Cottage cheese - It’s very high in whey protein — which makes it a great post-workout snack. It can be very plain so spice it up a bit by mixing in some pieces of your favorite fresh fruit.

3. Mixed nuts - They are packed with good mono and poly unsaturated fats and protein to boot. Grab a handful before and/or after a workout. Or just have some as a snack in between meals.

4. Protein bars - Another convenient way to get your protein. However, not all protein bars are created equal. Do some experimenting and find one you can stand (and one that doesn’t have high fructose corn syrup). Most bars have between 25 - 30 grams of protein.

5. Peanut / Almond butter - Peanut butter and almond butter are great ways to get extra protein. Spread some on whole wheat bread for a great snack or pre-workout energy boost.

6. Edamame - Most people wonder what this is but you’ve probably had some if you’ve eaten an Asian dish. They’re the little green pods with the beans inside. They’re packed with soy protein and taste great. You can buy them frozen at your grocery store.

7. Yogurt - A good source of whey protein — look for ones without the added sugar and mix in some pieces of fresh fruit. Stonyfield Farms is a good brand that also contains the good bacteria for intestinal health.

8. Egg whites - One of the best sources of protein due to the high amino acid content. Liven them up by adding diced veggies to make an omelet.

9.  Lentil beans - These beans contain high amounts of protein but make sure to cook them long enough. Most beans are not easily assimilated within the body so the protein may not get absorbed. Overcook them if necessary and choose the smaller size beans.

10. Milk - A cup of skim milk contains an average of 9 grams of protein. Use it to make your whey shakes or drink it by itself for a post-workout snack.