Got Supplements?...

Whenever I'm talking to a new client about proper nutrition the question of whether or not to use supplements always arises. To answer that question let's first define the word supplement.

The word supplement is defined as: something added to complete a thing, make up for a deficiency, or extend or strengthen the whole. In other words, as far as diets go, supplements make up for any lack of nutrients such as vitamins, minerals, fiber, fatty acids or amino acids, that are missing or are not consumed in sufficient quantity in a person's diet. Do I personally think that supplements are necessary? You bet I do! Let me explain...

Alot of trainers, nutritionists, and other health care professionals claim that supplements are not necessary because you should be able to cover all of your nutritional bases with whole food meals. Although I agree with this way of thinking, I do find a major flaw in it. Most people don't have the time (or money) to consume 5-6 properly balanced, nutrient enriched meals every day. (And if you are following a solid nutritional program, that's exactly what you should be doing.) That's where a good supplement program fits into the equation.

There are alot of different types of supplements and the task of finding the right one for you can be sometimes overwhelming. The minute you walk into any supplement store you are immediately bombarded with the smell of foreign substances, 100% money back guarantees, and claims such as "Americas #1 Fat Burner" or "Gain 7 Pounds Of Muscle In 7 Days" from every brightly covered container on the shelves. It's enough to send any "newbie" scurrying to the hills in total surrender.

If this sounds like you then I am about to make your life a whole lot easier. In my opinion, there are supplements that are essential and should be taken on a daily basis and there are supplements that aren't exactly essential but can help you in your quest for the perfect physique. Here is my list of what I consider to be the 3 most "essential" supplements.

1. Protein - Proteins are the building blocks of lean muscle tissue. Protein intake is an essential piece of your nutritional program and should be kept at around .8-1 gram per pound of lean body mass per day. Although your daily protein intake could be easily reached with whole foods, this can be very time consuming and expensive for the average person. That is why a protein supplement is so important to your over-all health and fitness program. There are many types of protein supplements but the two we will discuss are whey and casein.

Whey is a fast acting protein that can be taken year-round. It is a necessity to take before and after workouts because of the fact that it is absorbed and digested quickly. Before, during, and after workouts whey supplies amino acids to muscles to be used as building blocks for muscle protein (lean muscle growth). On workout days take 20 grams of whey before and 20-40 grams of whey (with 40-80 grams of a fast acting carbohydrate) immediately after training.

Casein is a slow acting protein and is your best bet for your late night snack or meal because it is slow digesting and feeds your muscles gradually while you sleep, minimizing muscle wasting and promoting a higher metabolism. New research also suggests that mixing whey and casein can have positive effects on your health and wellness during the rest of the day by supplying your muscles with both a fast acting protein (to replenish low glycogen stores to your muscles) and a slow acting one (to keep your your muscles full until your next meal).

2. Multi-Vitamin/Mineral - Taking a multi-vitamin/mineral supplement makes up for any micronutrient deficiency in your diet and should be taken every day year-round. Even people with solid nutritional programs could be lacking in a few key vitamins needed for optimal health, proper functioning of the body, or lean muscle growth and fat loss, especially those who train hard. Try to find a multi that contains at least 100% DV (daily value) of Vitamin C, Vitamin D, and selenium for these vitamins and minerals have added health benefits when taken above the RDA (recommended dietary allowance). Take one with breakfast and one with dinner to make sure you're covering all your micronutrient needs.

3. Fish Oil - Fish oil contains omega-3 fatty acids which provide many health and performance benefits. All research suggest that these healthy polyunsaturated fats can enhance muscle recovery and growth, aid fat loss, increase endurance, reduce pain and inflammation, help with joint recovery, protect against heart disease and stroke, and boost brain function (this one is really important for me:). Most people will reap the benefits of this awesome supplement by taking 2-4 grams with meals twice per day (believe me: this is much easier than eating a whole bunch of salmon every day).

So the next time you go to the supplement store don't be led astray by the fancy, brightly covered containers, the 100% money back guarantees, and the unsubstantiated claims, grab these three "essential" supplements and stay healthy and fit year-round.

As Always,

Stay Motivated, Stay Fit,

Best Regards,

Andy Moses
http://ultimatephysiquept.com/
andy@ultimatephysiquept.com
(203)317-9733