Wednesday 7th November - Supplements = Good or Bad ?

There appears to be more questions / confusion over this point than seems to make sense. I do understand that with OBESITY raging out of control everyone is looking "for an edge". However I find that most people are looking for a quick fix or a way to cut corners.

To be healthy and lean (in a good way) there are NO SHORTCUTS !
I think of people taking supplements of any kind APART FROM A DAILY MULTI VITAMIN / MINERAL combination whose eating habits are poor and activity levels are low as taking part in the weekly Lotto draw. You might win but it's more likely you will just waste your money.

So are they any good ? Like most things in life they can be. I rate them as being of assistance for what I term nutritional support IF and I say IF - YOU DO WHAT IS REQUIRED FOR OPTIMIZING YOUR HEALTH GOALS of eating well and being active. Sure this seems like less fun and more hard work to most people which is why we have this obesity crisis.

Now supplement companies are smart. They know that you will believe what they tell you in their promotions. I want you to take a look at the next advertising campaign that you see and you say to yourself "wow, I want to have abs / or a butt like that person" then look through the magazine and see if that "person" is also recommending any other product. You will probably find they have been enlisted to promote multiple products from a companies range.

Look at the "fitness model" or "elite level athlete" that you admire, as this is their normal profession and ask yourself these questions.

1. Do you have the same lifestyle as this person ?
2. Do you have the same activity levels as this person ?
3. Do you think that this is the only product they are promoting ?
4. Do you think that if you take this product you will look like them ?
If you answered NO to any part of that little survey then the chances of getting that same result from that product is slim. If you think it will give you the same result you should rush right out and buy lotto tickets.

Now what would I recommend for the average person that has no pre-existing health conditions ?

I have been involved fitness for over 20+ years and so have developed this list from what I have learned over those many years of personal research and also through consultation with other subject matter experts.

THE A TEAM.
A. Eating Clean: There is nothing higher on my list than having great eating habits. With preventable diseases running out of control we need to being to protect our "cells". This has been a lession that I have had to modify with new research as the benefit of macro-nutrients vs micro-nutrients has changed. Which is why I developed the evolutionary eating plan titled "RAINBOW NUTRIENT REFUELLING". If you are not eating clean you could be wasting your money on supplements. School is in and the lessons start here!

B. Multi-vitamin & mineral: My number 1 on the charts with a bullet (means gaining value everyday). The more I learn the more I place a high value on ensuring that you get all your vitamins & minerals. Double this need when are being active (or breathing in today's pollution levels - bottom line get yourself a good one).

C. Protein powder (Whey): My number 2 and staying steady. Getting the necessary intake of protein through eating foods is difficult (contrary to what "experts" say about the amount we need - ask to see their abs). Taking it in powdered make it much easier. Powders seem to be absorbed faster by the body making them ideal after workouts or after sleep (start the day with my Energy Shake - recipe tomorrow).

D. Water: My other personal favourite. So little value is given to this essential element of your body that like the term "health" it is taken for granted that we will be getting enough. I find that most people all over the world are guilty of over-estimating and under-consuming "enough" water. Get 8 glasses every day. More is required on days that you are active.

E. Omega 3 (good fat): This little favourite is starting to make a big comeback. After dropping off the charts in the nineties when we all became fat phobic and carb paranoid there is more and more research to indicate that for brain health in later life this one is a good strategic partner. There is also some research that this could be beneficial for children to cope with developmental and behavioural issues. Pictures at 11.


THE B TEAM.
The more specialized supplements for very active individuals.
(Note I said very active individuals):

A. Creatine: This is definitely for those that are doing harder workouts. It can assist workout recovery as well as increasing muscle size as it increases the water held inside the muscle cell.

B. Amino Acid support with L-glutamine: This has been shown to be an effective nutrient for supporting the immune system and aids in muscle recovery.

C. Fat Loss Thermogenics: Can be harmful if you are taking medications. These are making a huge amount of money for companies by getting promoted heavily in print media with before and after shots. You see them less on TV as the advertising guidelines are stricter. Proven research has them at about a "possible" rating although they will have little to know benefit if you are eating bad. Save your money on them for your next SuperSize meal if you think they will solve your bodyfat issues as you chow down on fast food.