Category — Energy

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.

I have to admit there are some days when I don’t want to think about the gym. All I want to do when I get home is plop down on my couch and relax. Then I’ll look at a picture of a physique that I’m striving for (either that or I’ll get on the scale and come away unsatisfied). Either way when that happens something clicks inside of me and I’m back on track.

Sometimes we need motivation to stay focused and stay on track with our routines. Everyone has their own way of going about it, but we all have the same goal. I found an article on Bodybuilding.com that outlines 10 ways you can improve your energy levels. Motivation really begins and ends with how you’re feeling.

Richard Chan writes about the importance of eating the right foods, getting enough sleep, and breathing techniques to name a few. The article contains some really useful information.

Tip: One technique I ocassionally use to stay motivated is joining a “fitness challenge” program such as Body for Life. It’s not just for people who are out of shape, but anyone who is trying to transform their physique. Plus you have the chance to win cash and cool prizes!

Choosing a multivitamin can be a confusing task. Most of the ones on the market today are similiar in nature in terms of ingredients. So how do you find the best ones?

First, you should never buy generic multivitamins. Over the years there have been reports of incorrect amounts of minerals (or the wrong or contaminated minerals) found in certain generic brands so it would be best to steer clear of those. Stick to trusted brand names like Centrum, One a Day, and GNC.

Athletes and active individuals need more B-vitamins for sustained energy and antioxidant vitamins (C and E) to maintain the immune system and prevent the body from breaking down from intense training. Make sure to look for vitamins that contain less than 4000 IU of Vitamin A and 100 IU of Vitamin E. Ensure that it does not contain Iron; and if it does make sure it’s less than 10 mg. Overloading your body with these nutrients can cause an array of health problems and put you at risk for certain diseases.

Multivitamins are a great way to fill in the “gaps” of your nutritional regimen if you are not eating the recommended daily value of certain vitamins and minerals. But remember, vitamins are not a substitute for poor eating habits; they are there to supplement your diet.

Tip: Purchase a pill-splitter from your local drugstore and cut your multivitamin in half and take half in the morning and half at night. This will allow for full absorbtion of the vitamin and ensure you’re getting all of the benefits of each vitamin and mineral.

Met-Rx has really cornered the market when it comes to meal replacement and protein bars. They ususally have the best tasting products and these bars are no exception. The Big 100 Colossal Meal Replacement Bars come in four flavors (Super Cookie Crunch, Crispy Apple Pie, Peanut Butter Caramel Crunch, and the brand new Peanut Butter Pretzel). You could probably pick anyone of them out of a hat because they all taste great.

Depending on the flavor each bar has 31 or 32 grams of protein via Met-Rx’s exclusive Metamyosn protein blend consisting of whey isolate, whey concentrate, milk protein, egg whites, and L-Glutamine. They also contain between 10 and 40 percent of the recommended daily value of selected vitamins and minerals.

Let it be known that this is a true “meal” bar packing 410 or 420 calories per serving. People looking to gain lean muscle mass can replace a meal with one of these bars. Those looking to bulk up and make serious gains may want to combine this bar with their meal or use it as a snack between meals.  The only drawback to this bar is that the four flavors average 14 grams of fat per bar and 25 grams of sugar. Now, if you’re consuming a well-balanced diet then it shouldn’t be a problem. However, if you’re already consuming enough fat then you may want to look elsewhere.

Overall you’re probably not going to find a better tasting bar on the market today that packs this much quality protein.

Rating: 4.5 / 5

Serving Size: (Super Cookie Crunch flavor) 1 bar, Calories: 410, Total Fat: 14 g, Saturated Fat: 8 g, Cholesterol: 5 mg, Total Carbohydrates: 43 g, Dietary Fiber: 3 g, Protein: 32 g

Leah Perrier at Healthcastle.com lists the Top 5 Super Foods for Athletes. Not surprisingly, oatmeal is listed is given the top spot. The combination of whole grains, cholesterol fighting soluble fiber, and slow burning [good] carbohydrates make this the ultimate breakfast food.

Oatmeal works to maintain increased energy levels by slowing glucose absorption in the body. Steel cut oatmeal is oatmeal in its purest form, with minimal processing and no sugar added unlike some instant oatmeals.

Try McCann’s Steel Cut Irish Oatmeal with some berries!