Category — Supplements

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.

With so many bottled supplements out there claiming you can get ripped or lean in weeks by just using their product, it’s hard to weed out the useful ones from the duds. However, there is one supplement that’s gaining popularity that can help you in your quest to get jacked. L- Carnitine.

L-Carnitine is an amino acid produced naturally in your body, albeit very sparingly. It helps to oxidize fatty acids (it helps break them down into energy). Beef, nuts, and legumes are all natural sources of L-Carnitine. However, the best way to ensure you’re getting enough is to supplement.

For someone who exercises regularly, eats a balanced diet, and is looking to gain lean muscle mass and burn fat 1.5 - 2 grams of L-Carnitine daily will suffice.

You can find it at most drugstores and healthfood stores.

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.

Most of you have read or heard about the many benefits fish oil provides. However, in addition to raising your “good” cholesterol by way of omega-3 fatty acids, did you know it also works as an anti-inflammatory? So athletes, weightlifters, and weekend warriors alike can get relief from nagging muscle strains and aching joints.

Try to aim for 2-3 servings per day (anywhere from 2-6 tablets) depending on the brand and serving size.  Also, make sure that the fish oil contains both EPA and DPA, the two most important good fats in fish.

Some people are put off by fish oil due to nasty aftertastes or what we’ve come to call “fish burp.” Nature Made and some other brands have come up with a way to prevent this by producing a tablet that has an enteric coating which prevents the pill from breaking up until it is well digested.

Creatine has been used for years by athletes and bodybuilders alike in an attempt to gain muscle mass and strength. It’s one of the most time tested and widely approved supplements on the market today. Despite its success, there’s always been a certain negativety that has come with creatine. Mostly due to the fact that it promotes dehydration and muscle cramping.

However, a new type of creatine called Kre-Alkalyn is gaining more popularity. It’s a “buffered” type of creatine that does not convert into creatinine prior to reaching skeletal muscle tissue. What this means is that it doesn’t carry any of the side effects of traditional creatine due to having higher PH levels. This allows for better abosorbtion and therefore less creatine is needed to achieve the desired effect.

Bodybuilding.com provides answers to some FAQs regarding Kre-Alkalyn.

MHP’s Macrobolic Meal Replacement shakes are loaded with muscle building nutrients. They have an exclusive Low Glycemic Carbohydrate Blend consisting of barley, oats, and oat fiber. They also boast an Essential Fatty Acid Blend that contains 78% Conjugated Linoleic Acid (CLA). One shake also contains 32 grams of protein made up of soy isolate, calcium caseinate, and whey concentrate.

MHP prides itself on the 45-35-20 nutritional ratio and refects this in all of their products. This means a diet consisting of 45% calories from carbohydrates, 35 % of calories from protein, and 20% coming from fats.

The Meal Replacement Packets come in Vanilla Cream and Chocolate Fudge Brownie and it’s suggested that the packet be mixed with 10-12 ounces of cold water. Be sure to shake it up well or else you’ll be left with chunks of dried powder.

With the vast array of nutrients, vitamins, and muscle popping amino acids this shake has, the taste doesn’t quite match its contents. Chocolate is definitely the better tasting of two as the Vanilla leaves you with a bitter after taste. The saving grace of this MRP is definitely the high quality ingredients.

With less than 1 gram of sugar per packet this meal replacement will definitely provide you with everything you need for that post-workout replenishment or dinner on the run. However, the taste makes this one just average.

Rating : 3.0 / 5

Serving Size: 1 Packet, Calories: 350, Total Fat: 7 g, Saturated Fat: 1.5 g, Cholesterol: 5 mg, Total Carbohydrates: 39 g, Dietary Fiber: 6 g, Protein: 32 g