Usually people think that supplements are the most important part of a weight
loss or bodybuilding program. The real truth is that supplements are just supplements to an already good diet. Supplements do not make up for improper training, or lack thereof, and a crappy diet. Supplements only work when your diet and your training program are already perfect.
Nutritional supplements are good because they prevent us from getting any nutritional deficiencies. The increased activity levels from your new exercise program will make your body have greater demands for vitamins and minerals which will increase the probability of you suffering a deficiency without supplementation. We cannot rely solely in foods nowadays to provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket, the cooking, and air as well as light have already robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.
Now that we know why supplements are a good addition to our training and nutrition program, lets go and see which supplements I think are an important addition to our daily diet.
A Potent Multiple Vitamin and Mineral Formula with Extra CalciumEssential to insure that our body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it would be impossible to covert the food that we eat into hormones, tissues and energy.
Vitamins are organic compounds (produced by both animals and vegetables) whose function is to enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. There are two types of vitamins:
a) Fat soluble vitamins-they get stored in fat and therefore if take in excessive amounts will become toxic such as A, D, E, and K.
b) Water soluble vitamins-they are not stored in the body such as the B-Complex and Vitamin C.
Minerals are inorganic compounds (not produced by neither animals nor vegetables) whose main function is to assure that your brain receive the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones. There are two types of minerals:
a) Bulk minerals which are called this way as the body needs them in great quantities in the order of grams such as Calcium, magnesium, potassium, sodium and phosphorus.
b) Trace minerals which are needed by the body in minute amounts, usually in the order of micrograms such as chromium, copper, cobalt, silicon, selenium, iron and zinc.
Sources:
You have to be very careful with what type of vitamin and mineral formulas you choose as some don't contain what the label claim and some come from such poor sources that they are not absorbed very well by the body. Some of the better formulas that we have seen on the market are the Super Spectrim Vitamin/Mineral formula (I have only seen this formula at Dave Draper's site: www.davedraper.com), GNC's Women's Ultra Mega (I like it because of the extra calcium), Country Life's Multi-100, and Ultra Two by Nature's Plus. Other reputable companies on the market include Twinlabs, EAS, Weider, Labrada, Shiff, Optimum Nutrition, Advanced Nutrition, and Champion Nutrition.
Quantity:
One or two tablets a day with a meal depending on what the directions on the label say.
Chromium PicolinateMineral that enhances the effects of insulin, the hormone that pushes amino acids (protein) and carbohydrates into the muscle cell. This is one of the most anabolic hormones in the body. This is the hormone that determines if the food that you eat is going to be used for muscle production, energy production or fat production. When insulin is secreted in moderate levels it aids in muscle and energy production. In excessive levels it only promotes fat storage. Chromium Picolinate is good because it upgrades insulin's capability of muscle and energy production. The end result is that chromium helps us gain muscle and lose fat faster. Chromium does this by keeping our blood sugar levels stable, preventing insulin levels from going high enough to begin promoting fat storage. Again, chromium only works if we follow a proper diet. Don't expect to take chromium, be able to pig out and still lose fat.
Sources:
All chromium picolinate produced in the market is manufactured by a company called nutrition 21 so I usually get my chromium from either GNC or Walgreens.
Quantity:
200 mcg with the post workout meal (with breakfast on Sundays).
Vitamin CVitamin C is a water soluble vitamin that improves your immune system and helps you recover faster from your workouts by suppressing the amount of cortisol (hormone that kills muscle and aids in the accumulation of fat) that is released by your body during a workout. This is the only Vitamin that I recommend to be taken in mega doses quantities. Remember that since it is a water soluble vitamin, it will not get stored by the body. Research shows that if taken an hour before a workout (1000mg dose) it significantly reduces muscle soreness and speeds recovery after a workout.
Sources:
I usually get my Vitamin C from either GNC or Walgreens.
Quantity:
1000mg (1 gram) three times a day; once with breakfast, once an hour before the workout and once with post workout meal.
Meal Replacement Powders containing Whey Protein, Whey Protein Powders or Meal Replacement Bars Because of hectic schedules it is impossible to eat the five perfectly balanced meals that are required to get in shape a day. Therefore, these supplements can be used as "fast food". They are easy to prepare (if it is a protein bar then no preparation is required) and the formulas that are available on the market today are as good as a milkshake from any fast food chain (or candy bars). My recommendation would be to use them as your mid-morning and mid-afternoon snacks. If you are one of the many people that hate having breakfast, you may go ahead and substitute breakfast by one of these as well.
Preparation Instructions:
If you purchase the full meal replacements then all that you have to do is mix the packet with 16 ounces of water and then you are ready to go. If you are a woman, in most instances all you have to mix is half the packet as most of these packets are designed for men so therefore they have more protein and carbs than what you need. If this is the case, then mix with only 8 ounces of water.
If you purchase the protein powder, then you'll need to mix it with 8 ounces of skim milk and perhaps add some pieces of fruit to the drink in order to balance out the carbs.
If you purchase a protein bar, then obviously no preparation is required.
Sources:
Once again, you have to be very careful with what type of meal replacement or protein formulas you choose as some don't contain what the label claim and some come from such poor sources that they are not absorbed very well by the body.
Some of the best meal replacement formulas that we have seen on the market tastewise and quality wise are EAS Myoplex, Myoplex Lite (designed for women), Labrada's Lean Body, Labrada's Lean Body for Her, Met Rx (you'll need to divide the packet in two servings if you are a woman), Biotest's Grow (if you are not a bodybuilder, don't be intimidated by the name; it's a great product. You'll need to divide the serving in half if you are a woman), Champion Nutrition's Ultramet (you'll need to divide the packet in two servings if you are a woman).
Some of the best protein powders are Dave Draper's Bomber Blend Whey Protein (can only be purchased through their web site at www.davedraper.com), EAS Simply Protein (comes in an inexpensive 5 pound protein jug), Labrada's ProV60, ProLab's Whey Protein, and Optimum Nutrition's 100% Whey Protein (5lb jug).
Some of the best protein bars out there are EAS Myoplex bars, Myoplex Lite bars, Labrada's Lean Body and Labrada's Lean Body for Her Bars.
Quantity:
For Meal Replacements: 1 packet if the product is designed for women and half a packet if it is designed for men. Men take the full packet.
For Protein Powders: 1 scoop for women and 2 for guys.
For Protein Bars: 1 bar if the bar is designed for women and half if it is designed for men. Men get the full bar.
Fish Body Oil Capsules or Flax Seed Oil If you follow a very strict diet like myself and you have a body fat percentage below 10%, you'll find that you'll begin to start having trouble losing body fat and keeping your strength up. The reason for this is because it is really easy to incur into a fat deficiency when you get to this level. In order to have your body operate efficiently again, just add 6 capsules of 1000mg of fish body oils a day if you are a woman and 9 if you are a man divided in three daily doses and this will take care of the problem. Fish body oils also have an anti-catabolic effect (protects muscle from breaking down) and enhance the body's ability to burn fat. They help with testosterone production and also lower cholesterol. As if that would not be enough, they also have antioxidant properties and protect the heart. As you can see, they are really a great supplement to add on a daily basis. If you don't like to take so many capsules, you can take two teaspoons (you can add them to either your salads or a protein shake) a day of flaxseed oil if you are a woman and three teaspoons if you are a man and that would cover the essential fatty acids needs.
Sources:
For the flaxseed oil we like to recommend the refrigerated kind. If this oil is not refrigerated then it loses its properties. The best brand that we have seen out there is Spectrum as it keeps the oil refrigerated on the way to the nutrition store where it is to be sold. Also the quality and taste of the oil is unparalleled.
For Fish Body Oil Capsules, you can purchase the GNC brand. These do not need to be kept refrigerated.
Not Recommended But Worth Discussing
The Caffeine/Ephedrine/Aspirin Stack This is the most popular fat burning stack on the market. It is highly effective at suppressing the appetite and increasing your metabolism. People that are allergic to Aspirin, like myself, should only use the Caffeine and the Ephedrine part. The drawback to this product is that at the beginning it causes you to get nervous and jittery. Also, the body gets used to it fairly quickly so I always recommend people to take it five days a week and rest during the weekend. Another thing is to start with a very low dosage of the product and then gradually build up in order to minimize the side effects. Personally, I don't use or recommend this stack because of the way it makes me feel. I don't feel comfortable recommending it either as I like to follow a caffeine free diet. However, if you still want to increase your metabolism by "unnatural means", then have some caffeine (200mg) and L-Tyrosine in the morning on an empty stomach with 16 oz of water 30 minutes before you go to the gym. This not only will make you feel more alert but will also greatly enhance your fat burning ability.
Warning:
It is important to note that if you are pregnant or nursing or if you are at risk or are being treated for high blood pressure, heart disease, nervousness, stroke or anxiety you should not use this supplement. In addition, if you are taking an MAO inhibitor (some antidepressants) you should not go near this supplement. Also, if you start taking this supplement and start feeling heart palpitations, tremors, and tingling sensations, you should stop taking this supplement immediately.
Sources:
It is crucial to take high quality products as some cheaper brands out there do not have control of how much ephedrine actually ends up in the bottle. Therefore, here are the brands that we recommend if you choose to go with these products: EAS BetaLean (need to take with a baby aspirin as the product itself does not contain aspirin), Labrada's Kwik Burn (need to take with a baby aspirin as the product itself does not contain aspirin), Twinlab's Ripped Fuel or Diet Fuel (need to take with a baby aspirin as the product itself does not contain aspirin), Silver Sage Thermogenics, and Biotest's MD6 (can only be purchased through www.biotest-online.com).
Quantity:
Read the label. Usually the label recommends taking the supplement three times a day. My recommendation is that you take only twice a day if you want to go to sleep with the second dosage taken no later than 3pm. Also remember to take half of the recommended dosage during the first few weeks of use.
It is crucial that you do not take more than what the label says as the results will not be amplified. Only the side effects will.
Recommended Supplements Program In order of importance with the first group being the most important.
Essential To Take
- MultiVitamin/Mineral Complex taken twice daily with breakfast and protein shake after the workout (lunch if non-workout day).
- Whey Protein Powder or Meal Replacement Powder for mixing with skim milk in order to make protein shakes.
- 2 capsules of Fish Oils taken with breakfast, lunch and dinner (2 teaspoons of Flaxseed Oil if capsules are not desired)
Highly Recommended
- 1 gram vitamin C taken with breakfast, lunch and dinner
- 200mcg of Chromium Picolinate taken with protein shake after the workout.
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