Forewarning: I’m totally going to nerd out on supplements on this one.

A Glimpse of My Recent Order from TrueNutrition:

Pre-workout Staples

Creapure® – Creatine Monohydrate Powder (1000g) – $17.90

I loaded on creatine at 0.3 * kg of bodyweight for a week, then I continue to supplement 5g daily to stay at my optimal level. For non-workout days, I take 5g first thing in the morning. For workout days, I take 5g with carbs post workout. Based on that, this bottle should last me almost 6 months.

Beta-Alanine Powder (1000g) – $37.80

I loaded on beta-alanine at 6g per day for 3 weeks, then I continue to supplement at 4g daily to stay at my optimal level. On non-workout days, I take 2g first thing in the morning and 2g again 12 hours later. On morning workout days, I take 2g after I workout, then 2g again 12 hours later. Base on that, this bottle should last me about 8 months.

Citrulline Malate Powder (1000g) – $48.50

I supplement with citrulline malate 8g 15 minute before I workout and I workout on average 3 times per week. Based on that, this bottle should last me about 10 months.

BCAAs – Branched Chain Amino Acids (1000g) – $35.90

I supplement with 20g of BCAAs whenever I do fasted training in the morning. I typically do this twice per week, so this bottle should last me about 6 months.

Stimulants

Alpha GPC Powder (100g) – $46.99

For extra focus, I add 500mg of Alpha GPC into my pre-workout whenever I will be attempting heavy singles or maxes (about twice per week). Based on that, this tiny bottle should last me over two years!

Burn Fat Burner 502mg Capsules (135 Capsules) – $14.99

For extra energy and fat burn, I typically take 2 capsules before I do super early morning fasted workouts (once per week). Based on that, this bottle should last me at least 8 months (most likely much longer because I cycle off of stimulants time to time).

Flavor Packs

Premium Flavor Key Lime Pie Flavor Pack (50g) – $4.49

Premium Flavor Hawaiian Punch Flavor Pack (50g) – $4.49

Premium Flavor Lemon Meringue Pie Flavor Pack (50g) – $4.49

Custom Pre-workout Mix

Experimental custom mix late day pre workout formula (1 lb) – $11.51

• Hydrolyzed Whey Protein Super Grade (30%)
• MCT – Medium Chain Triglyceride Powder (20%)
• Dextrose (30%)
• Fructose (10%)
• L-Leucine (10%)
• CEC / PEC / Vitamin Mineral Mix / Electrolytes
• Premium Peanut Butter and Jelly Flavor
• Optional: Alpha GPC (500mg)

At 45g per serving, this will last only 10 workouts. With each serving, I add my 8g of Citrulline Malate to this mix. I use this mix when I’m not in a fasted state when I workout (afternoon / early evenings) so that I can take advantage being able to ingest nutrients into in the bloodstream to help me lift. I only workout once a week at night, so this should last me a couple of months.

Note that Alpha GPC is fat soluble but we don’t need to add fish oil into the mix because our Medium Chain Triglycerides will serve as the fat source to aid in Alpha GPC absorption into our digestive tract.

Late day post workout formula (not really a formula, just things I consume after workout)

• Creatine (5g)
• Beta-Alanine (2g)
• Protein source (100g)
• Carb source (50g)

Early morning fasted workout formula (mixed from staples):

Top reasons why I like ordering from TrueNutrition:

1. They sell the building blocks to let me totally nerd out my supplements.
2. I like knowing which supplement and how much of it goes into my body.
3. They cut out all the bull shit marketing expenses and bring the savings to the consumer.
4. Each product info page educates you on the supplement in detail, its proper dosage, and any warnings related to the supplement.
5. They offer bulk discounts. On my recent order, I bought 1000g of BCAAs for $35.90. That is at least 20% cheaper than any other designer BCAAs out there (e.g. Xtend).
6. You can create your own custom mix of proteins, supplements, and even the flavor of the mix.

Use TrueNutrition Discount Code “TAK129″ to get 5% off!!

When purchasing from TrueNutrition.com you can use TAK129 to get 5% off of your order. Booyah!

Also let me know if you have your own personal mixes that you like in the comments section below!

Reading food labels may seem complicated, so for newcomers to the concept, here is an easy guide to the basics:

Start Here:

Serving size: Begin by looking at the serving size under the nutrition facts. Make sure that if you are choosing to eat this food, that the serving size matches up to a realistic portion of what you are going to consume.  For example, a 1oz serving of hard pretzels may fit the bill for your caloric intake of a snack at around 100 calories, but if you gobble up four handfuls, you most likely ate at least three servings.  Remember that if you are eating double the serving size, you must double all the nutrition facts.  In turn, if you are eating only half a serving size, you can cut the nutrition facts panel in half.

Calories: A calorie is a unit of energy.  Everyone requires calories on a daily basis for the bodies basic function, and you require even more for daily activities and exercise.  Caloric balance is a term used when the calories you are consuming is equal to calories you output each day.  Caloric balance is an ideal goal for those trying to maintain their current weight.  Simply put, if you are trying to lose weight, cutting back on calories can help you achieve a calorie deficit, aka eating less calories then you are consuming.  If you are trying to gain weight, you can achieve caloric excess by eating more calories than you are using daily.  Everyone requires a different amount of calories each day according to their goals, so keep your daily goals in mind when reading food labels.

Limit These:

Total Fat:  According to The American Heart Association, total fat should be limited to between 56-78g/day.  These recommendations are for 25-35% of total calories from fat based on a 2.000 calorie diet.  Depending on what your calorie needs are, your fat intake may be higher or lower.  As a Registered Dietitian, I usually recommend a total fat daily percentage to not exceed 30% of total calories.  To find your needs, multiply your daily calorie needs by .30 and then divide this number by 9.  For example, a person on a 1500 calorie/day diet should not consume more than 50g of fat/day (1500 x .30 = 450/9 = 50)

Saturated Fat: Saturated fat, aka bad fats, can be found primarily in animal and animal byproducts, as well as processed foods and sweets.  Since these fats contribute to heart disease, limit them! This number is a subdivision of your total fats, not in addition to. Like the above equation, aim for saturated fats to be <7%  of your daily caloric intake.  To find your needs, multiply your daily calorie needs by .07 and then divide this number by 9.  The same person eating 1500 calories/day should consume no more than 12g/saturated fat/day. (1500 x .07 = 105/9 = 11.6).

To learn more about dietary fat, read my article Dietary Fat: Eat, drink, and be fit and happy.

Sodium: Recommendations for daily sodium intake were recently lowered to just 1,500 mg/day.  Keep in mind that processed foods tend to contain high amounts of sodium to add flavor and help preserve shelf-life.  If you are eating a food that is high in sodium, try to eat fresh foods, especially fruits and vegetables, for the rest of the day.  Also remember that even foods that contain no calories, like diet soda, may still contain sodium.

Sugar: Although there are no set recommendations for daily intake of sugar by the FDA, try to keep daily intake on the lower end to help prevent weight gain, heart disease, and Type 2 Diabetes.  When reading nutrition facts, keep in mind that for every 4 grams of added sugar on the label, it is equivalent to one tsp on added sugar in that food.

To learn more about sugar in the diet, read my article Brush Up on Your Basics: Sugar in the Diet

Get Enough of These:

Protein: Although the average American diet is not lacking protein, I feel it important to make sure there is healthy protein in the foods I am eating when reading food labels.  The reason for this is that foods that contain protein help you stay full longer, since they take longer to digest than simple carbohydrates and sugar, as well as provide the body with essential amino acids for muscle recovery and maintenance.  If total calories and saturated fat are being monitored and within the recommended limits,and other food groups are not being neglected, I recommend protein be eaten without further boundaries.

Dietary Fiber: The average adult should eat somewhere between 25-35grams of dietary fiber/day.  When looking at food labels, soluble and insoluble fiber may be distinguished.  Both are good for health, helping to lower cholesterol, slow the absorption of food, and aid in digestion, but just focus on getting your total numbers within a healthy range to meet basic fiber needs.

Vitamins/Minerals:  Both naturally occurring and added vitamins and minerals are listed in percentage form on the nutrition label of foods. Remember that the percentage is based on a 2.000 calorie diet, which is not suited for everyone.  The FDA requires that Vitamins A, C, calcium and iron be listed on every food label, so keep these vitamins and minerals in mind when reading.  For example, if you consistently notice that foods you are eating do not contain any calcium, a supplement may be a good option for you.

So now that you know how to decipher a food label, keep this information in mind to become a more educated consumer.  Take advantage of your knowledge to choose foods that fit into the right diet for you!

Graham, Dan J., and Melssa N. Laska. “Nutrition Label Use Partially Mediates the Relationship   between Attitude toward Healthy Eating and Overall Dietary Quality among College             Students.”       Www.andjrnl.org. Academy of Nutrition and Dietetics, 14 Nov. 2011.             Web. 27 Mar. 2012.             <http://www.andjrnl.org/article/S0002-8223%2811%2901540-        9/abstract?elsca1=etoc&elsca2=email&elsca3=2212       2672_201203_112_3&elsca4=nutrition_dietetics>.

“What Choices Are You Making?” Ibx.com. Independence Blue Cross. Web. Apr. 2011.

Why it May Work

Honey is composed entirely of sugar, a simple carbohydrate that quickly dissolves into the bloodstream and provides a quick source of energy. This is why carbohydrate-based beverages and bars are highly effective for providing instant energy during exercise. Honey, however, is composed of about equal parts glucose and fructose. Nearly all carbohydrates are ultimately converted to glucose after consumption, at which point they provide fuel for our body’s cells. Any unused glucose is stored as glycogen in the muscles and liver. Fructose dissolves much more slowly than glucose, providing more sustained cellular fuel (energy). Honey is unique in that it provides both quick and prolonged energy. For this same reason, honey helps restore the glycogen the muscles use to perform activity during exercise.

Honey is also believed to have wound-healing and immune-building properties that may promote injury recovery.

What the Research Says

The research exploring the relationship between honey and exercise performance is still somewhat sparse.

In one study, subjects who underwent an intensive weight-lifting workout and subsequently consumed a protein solution mixed with either honey, sugar, or maltodextrin. The honey group maintained blood sugar levels longer during exercise and more favorable glycogen restoration two hours following exercise than the other two groups.

A 2001 study, summarized by Scientific American, tested the effects of honey on a group of cyclists. Researchers had nine competitive cyclists pedal 64 kilometers per week for three consecutive weeks. One group was given honey, another a dextrose gel, and a final group a flavored placebo. The honey and dextrose groups both outperformed the placebo group, although the dextrose group slightly outperformed the honey group as well.

A 2009 study, published in the International Journal of Sport Nutrition and Exercise Metabolism, investigated the effects of a honey-sweetened beverage, compared to a traditional carbohydrate beverage and a placebo, on a 90-minute soccer simulation. Following the study, results demonstrated that neither the honey nor traditional carbohydrate group outperform the placebo group.

Additional studies have produced fairly similar equivocal results.

Conclusions

Honey certainly has numerous health benefits, such as carbohydrates, antioxidants, anti-bacterial enzymes that promote immune system function, and an array of vitamins and minerals. However, the paucity of research investigating its role in exercise performance are insufficient to support claims that honey provides an extra edge in the gym. Honey is likely equal to similar carbohydrate-based beverages and bars in its ability to provide energy and restore muscle glycogen following exercise. Future research may shed light on honey’s additional ability to improve performance in any way.

Performance Benefits

Caffeine’s greatest exercise benefit is on your body’s aerobic endurance, or your ability to maintain a certain exercise intensity for a greater length of time. Numerous studies have demonstrated that caffeine intake prior to, and during, exercise results in greater exercise duration, reduced fatigue, and greater time to exhaustion. Similar effects have been shown for short-duration exercise intervals as well.

Some research suggests that caffeine can improve sprint and power events, but the findings are somewhat equivocal. Furthermore, the number of studies examining caffeine’s role in these types of events (e.g., weightlifting, 100m dash, etc…) are scarce.

How it Works

Caffeine is believed to improve aerobic endurance performance by increasing the body’s ability to use its fat stores during exercise. It is well understood in exercise science research that the greater use of fat for energy prevents the depletion of glycogen — the stored form of glucose that we receive from consuming carbohydrates. The more glycogen we are able to conserve in our muscles, the more energy we will have later on in an event.

Dose

Research has demonstrated that the most effective caffeine dose prior to exercise is about 1.5 to 3 mg per 1 lb. of body weight. Keep in mind that a cup of drip coffee contains about 150 to 200 mg of caffeine, while a cup of tea contains about 50 mg.

Consuming more than 4.5 mg of caffeine per 1 lb. of body weight may cause adverse symptoms, according to the National Strength and Conditioning Association (NSCA). The NCAA penalizes athletes who have more than 15 micrograms of caffeine per 1 mL in urine samples, and consumption of more than 10 g is believed to be fatal for most humans. You’d need to consume about 8 cups of coffee to exceed the IOC’s caffeine limit.

Source

Caffeine appears to be more effective when consumed in tablet form than from food sources such as coffee. Consider purchasing pure caffeine tablets for the most optimal effects. If coffee, vitamin water, or energy drinks are your preferred caffeine modality, you’ll just have to consume more. According to Graham and colleagues (1998), coffee may contain a compound that limits caffeine’s chemical response in the body.

Warnings

Not all people react to caffeine the same way. Some individuals may experience heightened nervousness, irritability, and anxiety after consuming high amounts of caffeine. Some sources of caffeine, such as coffee, can cause stomach problems, such as gas, bloating, and cramps. In severe cases, caffeine can lead to heart problems.

Caffeine is also a diuretic, and increases the risk of dehydration and heat-related conditions in hot temperatures.

So what makes chocolate milk such a great post-workout recovery beverage? It seems unlikely that people would spend so much money on expensive supplements and powders when they can get similar results from this simple drink you can buy in any supermarket. However, it’s true. In many ways, chocolate milk is just as good as expensive commercial carbohydrate-protein beverages. Here are five reasons why:

1. Protein

It’s no secret that your body needs protein following workouts, especially resistance training. The protein turnover cycle, or the rate at which protein is depleted versus synthesized, occurs at a higher rate after exercise. You need to consume protein to help balance this turnover rate, and allow sufficient nutrition to restore and grow new muscle tissue. Chocolate milk is packed with natural, high-quality protein. In fact, the protein you find in commercial protein powders is often derived from milk powder.

2. Carbohydrates

Your body uses glycogen, or the metabolized version of glucose, as its main source of energy for exercise. Glycogen is stored primarily in the muscles, and when the body runs out of glycogen it becomes fatigued. Following exercise, you need to consume carbohydrates to restore depleted glycogen. Simple carbohydrates (sugars) are effective immediately following exercise because they are digested quickly and have a rapid effect on restoring glycogen. Milk contains the natural sugar lactose, a simple carbohydrate that can help restore glycogen, while chocolate milk contains additional sugars.

3. Carbohydrate-Protein Ratio

Also important to your post-workout beverage is the ratio of carbohydrates to protein. About 30 to 60 minutes following exercise, your body is at its greatest need for protein and carbohydrates. Research has shown that the ideal ratio of carbohydrates to protein is between 3:1 and 4:1. Greater amounts of protein can prevent hydration and glycogen restoration. Chocolate milk contains about 25 g of carbohydrates and 8 g of protein, or a ratio just greater than 3:1.

4. Price

Chocolate milk is cheap and you can find it anywhere. Commercial post-workout supplements are expensive and you can often only find them at special nutritional supplement stores. With supplements, you may also be consuming additional ingredients that you don’t want, or that your body doesn’t need. For example, many commercial powders contain vitamins, which can be toxic when consumed in excess.

5. Taste

While some are fine, commercial powders sometimes have a bitter, chemically taste. Unless you’re one of those rare people who doesn’t like chocolate, you’ll probably agree that chocolate milk tastes great.

How much Vitamin D to take?

The latest recommendations for Vitamin D are higher then previous recommendations due to the positive links between Vitamin D status and disease/condition prevention,  As of 2010, the daily reference intake or DRI for people ages 1-70 years of age, as well as pregnant or lactating women, has increased to 600 IU daily.  People over the age of seventy should receive 800 IU daily.  People who are currently deficient in the vitamin will need larger doses to get their levels within a normal range and should consult a doctor.

How do I get Vitamin D?

The sunshine vitamin is just that- available to our bodies through ultravoilet light in sunlight.  Since it is available through sunlight, Vitamin D is considered “conditionally essential.”  However, factors such as less hours of sun in the winter months, wearing lotions or makeup with SPF, and hours of working indoors prevents many from receiving the Vitamin D they need daily from the sun. Wearing sunscreen with an SPF as little as eight will reduce the production of Vitamin D by 95%. That said, sunscreen is essential for reducing risk of skin cancer and I wear it daily!

Vitamin D is available in some foods.  Refer to the list below to find food sources of Vitamin D.

• 1 Tbsp cod liver oil, 1360 IU
• 3 ounces herring, 765 IU
• 3 ounces salmon, 425 IU
• 3 ounces canned sardine, 255 IU
• 1 C fortified milk, 100 IU
• 3 ounces shrimp, 90 IU
• 1 C fortified cereal, approximately 40-50 IU
• 1 medium egg yolk, 25 IU

From this list, you can see why many people find it hard to fit in enough Vitamin D each day from diet alone.  This is why I usually recommend my clients, and practice what I preach myself, to take a multivitamin or Vitamin D3 supplement daily.  Remember to take this supplement with a source of dietary fat, since it is a fat-soluble vitamin.

When deciding to supplement Vitamin D, too large of doses can be toxic. Hypervitaminosis D (Vitamin D toxicity) can result from Vitamin D supplementation of 10,000-50,000 IU/day over several years. Consult with your doctor before making decisions about large doses of Vitamin D.

Sources:

• “Vitamin D.” Eatright.org. The American Dietetic Association, Web. 21 Nov. 2011. <http://www.eatright.org/Public/content.aspx?id=6795>.

• “Vitamin D: Dosing – MayoClinic.com.” Mayo Clinic. Web. 21 Nov. 2011. <http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind/DSECTION=dosing>.

• “Vitamin D: MedlinePlus Supplements.” National Library of Medicine – National Institutes of Health. Web. 21 Nov. 2011. <http://www.nlm.nih.gov/medlineplus/druginfo/natural/929.html>.

• Higdon, Jane. An Evidence-based Approach to Vitamins and Minerals: Health Implications and Intake Recommendations. New York: Thieme, 2003. Print.

Photo courtesy of YaiSirichai / FreeDigitalPhotos.net

As athletes and exercisers reach a certain level of training, they undoubtedly begin to understand some of the shortcomings of the human body. Despite proper nutrition, a well-designed workout schedule and plenty of rest, the body still fatigues, gets injured and varies almost daily in its physical capabilities. This may lead to a great deal of frustration when you fall short of a goal — especially when other competitors or workout peers seem to achieve their goals with relative ease. To fix the problem, you may begin to alter your workout program and diet or get more rest. You may also do what so many other fitness-minded individuals have done and turn to supplements.

The performance-enhancing claims of supplements have certainly led to an increase in the size of numerous companies’ bank accounts, but do they actually increase performance? To answer this question, the U.S. Department of Defense (always on the cutting edge of performance-enhancement research), in conjunction with the Institute of Medicine, launched an investigation into the benefits of the most popular supplements with military personnel. The 440-page document, published in 2008, elaborated on 16 of the most-widely consumed supplements within the military and the extent of their supposed effects. Here is a summary of their conclusions for those that pertain specifically to the common exerciser, in alphabetical order:

Caffeine: Easily the most widely-consumed supplement in the military. Generally effective for improving endurance and improving certain mental abilities such as concentration.

Chromium: Generally found to be ineffective.

Creatine: Effective for increasing muscle mass, power and strength. Predominantly beneficial for activities of short duration and high intensity.

DHEA: Generally found to be ineffective.

Ephedra: Beneficial for weight-loss and even more effective when used in conjunction with caffeine. However, highly dangerous to the cardiovascular system and currently banned by the FDA.

Garlic: Generally found to be ineffective.

Gingko Biloba: Generally found to be ineffective.

HMB: Potentially beneficial for improving muscle mass in untrained individuals. Less likely to benefit more highly-trained athletes and exercisers.

Quercetin: Generally found to be ineffective.

Sports Bars and Beverages

The National Strength and Conditioning Association, in their book “Essentials of Strength Training and Conditioning,” maintains that only two substances have consistently been shown to consistently enhance performance in nearly all individuals: carbohydrate and water. While the DoD/IOM takes a more liberal stance, they also ascertained that sports bars and beverages that include carbohydrate are effective for supplying calories and nutrients to the body, thereby increasing aerobic endurance and speeding up exercise recovery.

Steroids and Human Growth Hormone

The Dod/IOM did not review research on either anabolic steroids or human growth hormone because they are illegal, and the committee did not believe there was sufficient evidence of their use among military personnel. In the athletic world, however, the use of steroids and HGH is perhaps more prevalent than most would like to believe. It’s no secret that Major League Baseball and professional cycling tours have been riddled with scandals related to these substances in recent years. The NSCA provides a synopsis of the research supporting the effects steroids and HGH and concludes that, while likely to be beneficial, the potential health risks associated with their use outweigh any possible performance gains in all cases.

Walk into any running store and one of the first things you will see is an entire wall dedicated to nutritional products.  There are products to reduce the likelihood of cramping, speed recovery, maximize performance, etc.  I admit, it can be a little overwhelming.

When it comes to supplements for runners, I consider myself to be somewhat of a minimalist.  I don’t like to disrupt the flow of my body’s natural way of doing things.  I’ve tried salt tablets on a couple occasions, even though I’ve never really had any issues with cramping.  I take a Chondroitin Glucosamine supplement once in awhile to assist with joint cartilage repair.  I consider these to be kind of “specialty products”, geared toward a very specific issue.

The vast majority of what you will see on that wall is ENERGY.  Gels, jelly beans, cookies, granola bars, protein bars, all promising to make you perform better.  Before you read on, let me first say that there is no substitute for a well-balanced diet.  The products you see at the running store are not intended to be used as meal replacements.  If you’ve ever eaten a Whopper Value Meal and tried to run five miles an hour later, chances are you know that an energy gel is not going to save you.

Why Use Energy Gels?

In my view, energy gels are to be used for calorie replenishment and to maintain an optimum blood/sugar level DURING exercise.  No more than that, no less than that.  They are not magic and they will not take seconds off your PR.  They may, however, enable you to sustain your desired level of activity for a longer period of time by quickly replacing lost glucose stores.

Let me also preface this next part by saying that I do not work for Gu.  I’m not suggesting that Gu makes the best product on the market or that Gu is for everyone.  It just happens to be the product line that I tried first.  It worked for me and once I find something that works for me, I don’t like to mess with it.  Here are three different Gu options that are all nutritionally engineered to achieve basically the same goal.

Gu Energy Gels

If Gu were Honda, this is the Civic.  It is affordable, starts up every time, and gives you excellent gas mileage.  This is purely a sugar replenishment supplement.  Gu’s website boasts of all kinds of additional benefits involving hydration levels and mental performance.  I’m not a chemist.  All I can say is that this product will give you 100 calories that are easily and rapidly digested.  There are various flavors from Just Plain to Mint Chocolate to Tri-Berry.  Three different levels of caffeine to meet your preference (No Caffeine, Normal, & Double).  You can get these around $1.29/each so stock up on these like basic tees.

Gu Roctane Energy Gels

This looks pretty similar to the Honda Civic from afar.  But as you get closer, you’ll notice they’ve added some 20″ rims and a turbocharger.  Still 100 calories, the key difference between the Roctane and the regular Gel is that they’ve basically tripled the amount of amino acids and they’ve added OKG–which is an amino acid complex that inhibits muscle breakdown.  In short, the Roctane should get to work on energy and electrolyte replenishment even faster than a regular Gu gel.  This may help you out during difficult tempo runs or long speedwork sessions.  I find them to be a little thicker and thus harder to get down, so make sure you wash it down with water to jumpstart the digestion process.  You’ll pay more for these, around $2.29 apiece, so I usually reserve them for my hardest training runs.

Gu Chomps

Instead of a Honda Civic, maybe you want a hybrid crossover.  These energy chews are a great alternative to gels.  Each bag has two servings (eight chews), so you can just pop one or two whenever you feel like it if you don’t want to take in a whole serving at once.  They can be a little sticky and difficult to dig out when you’re on the move.  And a full bag can be a little bulky in your pocket.  But an empty gel packet in your pocket can be pretty sticky and messy as well.  So pick your poison.  I find the Chomps to be the best bang for my buck.  Only 90 calories instead of 100, but I seem to get great results out them.  These run about the same cost as the Roctane, except you get the double serving.

Flavors

If you’ve never had an energy gel or chew before, the first experience can be a little shocking to your taste buds.  The Gu products are loaded with maltodextrin and fructose, giving you a huge burst of sweetness.  Finding flavors that you can tolerate is almost as critical as choosing the right overall product.  Try running by a cow pasture in 90 degree heat after you’ve already logged five miles.  The smell is nauseating.  Similarly, the taste of the wrong energy gel can make you sick to your stomach.  Don’t be afraid to try different flavors, even if you think you won’t like it.  I never thought I’d like Lemon Lime during a run but it turned out to be one of my favorites.  If it’s the texture of gels that bothers you, give the Chomps a shot.  Happy training!

Photo by D'Arcy Norman

Fish oil has been one of the latest hypes in health foods and supplements. Be honest, what have you heard about fish oil? How much of it do you think is true? I recently found an extremely informative and well-researched article on fish oil written by fitness expert Alan Aragon. The article is a tad bit dated, but the facts are still the same. I’ll summarize the findings here in this article as Alan’s article goes into quite extensive details.

Benefits of fish oil consumption back by research

• Fish oil is the best source for omega-3 fatty acids (essential for normal growth and development). The body cannot biosynthesize omega-3 fatty acids even though it is an essential fatty acid (EFA).
• Helps decrease blood platelet aggregation (anti-”blood clotting”).
• Helps lower blood pressure.
• Enhances smooth muscle function.
• Helps reduce inflammation.
• Helps fight hyperlipidemia (high cholesterol or triglyceride levels in bood).
• Helps with weight loss only to a very minor degree (Less than a pound difference in a 12-weeks study).

Dangers of over consumption

• For older individuals, consuming more than 3g per day of EPA/ DHA combined (active ingredients in fish oil) has adverse effects on the immune system.

My own personal advice on fish oil

Make sure you store you fish oil in the refrigerator. Fish oil tends you spoil much quicker than other vitamins. Also, leaving fish oil in the refrigerator helps keep the capsules quality from degrading (allowing the fishy goodness to travel deeper in your digestive tract where it really counts).

Don’t expect fish oil to help you with weight loss. Take fish oil to help keep your cardiovascular system healthy, to help your body recover from intense exercises, and to help reduce your chances of injury during physical activities.

See Choosing the Best Fish Oil Supplement, if you need help finding the best fish oils for your consumption.

What is NO Xplode?

First, what is nitric oxide, and what does it do? Nitric oxide, NO, or Nitrogen monoxide, is an important messenger molecule involved in many physiological and pathological processes in the body both beneficial and detrimental. Your body naturally produces nitric oxide to protect your liver from ischemic damage by promoting vasodilation. In excess amounts, NO can have the opposite effect and cause vascular collapse, or with chronic exposure, it has been associated with various carcinomas and inflammatory diseases.

What is NO Xplode? No Xplode is a “pre-training igniter” supplement that makes claims to increase strength, power, endurance, muscle fullness, vascularity, mental alertness and focus, training energy, motivation and increase training intensity. Its main ingredient is AAKG (L-Arginine-alpha-ketoglutarate) which is a substrate of nitric oxide and is the chemical responsible for vasodilation and producing that “pumped” feeling. Other ingredients are citrulline malate (raises arginine levels), rutaecarpine (helps release NO leading to vasorelaxation), gynostemma pentaphyllum (used in cardiovascular disease treatment to stimulate NO release), dicreatine malate (a highly soluble, bioavailable creatine source that increases ATP production). There is no sugar, no protein, and no fat, but it does contain caffeine.

NO Xplode Nutrition Facts – So, Is It Good or Bad?

After talking to a few training buddies, and reading up on reviews of this product, it seems like while the initial effects of NO Xplode are exciting and can improve your workout, the benefits are temporary, and require you to continue to increase your dose and up the number of scoops of you have to add to feel the same “pumped” feeling. There have also been many complaints of the terrible taste of the supplement; stay away from blue raspberry and fruit punch flavors! Some other side effects that have been reported include: headaches, increased heart rate, renal problems, muscle cramping, and crash effects from post caffeine intake. Others complained of increased frequency of bowel movement 30 minutes after consumption of this product. One of the other clinchers is price. The average cost of NO Xplode is $34.88. I’ve seen it sold in bulk on the internet for as low as $29.95, and up to $58.99.

The Bottom Line

From everything I gather, it seems like there are other supplements out there that produce the same effect for cheaper and faster. I compared NO Xplode to Jack3d and found that most people preferred the effects of Jack3d for the price. But, when it comes down to it, taking supplements to increase the effectiveness of your workout by increasing your energy level and allowing you to train harder and for longer is a good thing. If it helps you look more pumped too, why not. Just as long as you proceed with awareness that there are side effects and you modify your intake based on your reaction. Always follow consumption directions for the product. NO Xplode recommends that 2-3 scoops should be mixed with 8-12 oz of cold water, and it is taken on an empty stomach to maximize its effects. They also recommend not drinking protein shakes in combination with NO Xplode up to an hour pre-workout.

You Can Read More Here

http://www.noexplodereviews.com/information.htm
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http://www.supplementreviews.com/bsn/no-xplode
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