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
http://www.bodybuildingforyou.com/creatine/bsn-no-xplode-review.htm
http://www.supplementreviews.com/bsn/no-xplode
http://www.bsnonline.net/splash/interest.php
Please add your input with comments and let us know what you think of NO Xplode.

Caffeine is a drug that is present in the beans, leaves, or fruit of over 60 plants.  It is also one of the main ingredients in the ECA stack. History of it’s use by humans dates back to 2737 B.C. in China, when Emperor Shen Nung is said to have enjoyed the fist cup of tea.  The Olmecs of the Gulf Coast of Mexico are said to have begun cultivating the cocoa tree by around 1000 B.C.  And the coffee bean was discovered around 900 A.D. by a shepherd in Ethiopia, after noticing that his animals became particularly energetic after eating the berries of a coffee plant.  Now, 1,100 years later, Americans consume an average of 400 million cups of coffee per day!

In recent years the energy drink market has become a multi-billion dollar industry, with more than 30% of American adolescents using these supplements regularly.  Energy drinks are the most popular supplement being used by young people and athletes today.  Red Bull began as an adaptation of a Thai energy drink, and was first released in Austria in 1987.  It was later released in the United States in 1997, and in it’s wake, many other energy drink brands emerged, such as AMP, Monster, Redline, and Rockstar.   People often question the safety and effectiveness of energy drinks and caffeine.  I will address these two issues, and provide evidence based on the latest research.  My goal is not to necessarily answer the questions, but to provide information to you, the consumer, so that you can make an educated decision.

ARE ENERGY DRINKS SAFE?

The primary active ingredient in energy drinks is caffeine.  Caffeine is a mild stimulant with many physiological and psychological effects, such as: increased heart rate, increased metabolic rate, elevated mood, decreased fatigue and drowsiness, and increased alertness.  Some negative consequences of caffeine use (usually excessive) include insomnia, nervousness, headache, tachycardia (rapid heart rate), diarrhea, and anxiety. Recent studies have suggested that caffeine does not increase dehydration or impair thermoregulation, two widely held beliefs.  More research needs to be done to validate these results.  When combined with alcohol, caffeine can affect the heart, and people who are predisposed to cardiac conditions such as arrythmias may increase their risk of a devastating cardiac event.

Most people don’t know or don’t pay attention to the amount of caffeine in energy drinks.  Let’s put it into perspective.  Soda manufacturers are allowed to put up to 71 milligrams (mg) of caffeine into a 12-ounce serving.  An average 12-ounce can of Coca-Cola has approximately 34.5 mg of caffeine in it.  Depending on how drip coffee is prepared and on the size of the serving, you can bet on between 65 – 200 mg of caffeine per cup of joe.  Energy drinks generally fall into this range of 65-200 mg/serving, such as Red Bull with 80 mg caffeine per serving.  Rockstar and Monster also contain 80 mg caffeine/serving, but they contain 2 servings per can.  There are  energy drinks, such as Celsius and JavaFit Energy Extreme, that exceed 200 mg/serving.

If you are a coffee drinker this doesn’t sound like too much caffeine.  But there is much more to energy drinks than caffeine.  Red Bull contains 27 grams of sugar per serving (unless you buy sugar-free Red Bull of course).  Monster also contains 27 grams sugar/serving, but there are 2 servings in each can!  Rockstar contains 30 grams sugar/serving (x 2).  Sugar is a carbohydrate that adds empty calories to your diet and also poses potential problems for blood sugar regulation.

Aside from caffeine and sugar, there are many other ingredients in these energy drinks.  Some of these ingredients include taurine, guarana extract, green tea leaf extract, evodiamine, and many others that have been heavily researched.  However, many ingredients being used in energy drinks have not undergone such extensive research, and therefore should be approached with caution.  Also, the effects of a particular ingredient, such as caffeine, in isolation may not be equivalent to it’s effects when added to other ingredients (it’s effects may be enhanced or dulled-down).  An example of this is the enhancement of caffeine’s effects in combination with ephedra (but we saw how that turned out).  More research needs to be done in the area of in ingredient interaction.

Lastly, and redundantly, caffeine is a drug.  Issues associated with this include issues of dependence, withdrawal, and tolerance.  These issues have been studied with regards to caffeine itself, but not directly with regard to energy drinks.  Symptoms of caffeine withdrawal include headache, tiredness/fatigue, sleepiness, and irritability.  Because caffeine is the primary ingredient in energy drinks, it is reasonable to assume that this can occur with habitual use of energy drinks as well.

ARE ENERGY DRINKS EFFECTIVE?

The answer to this question depends upon further clarification.  Previous research in this area has focused on caffeine by itself, but recent research has studied many different energy drinks.  I will not differentiate between energy drink brands in this article.

With regards to athletic performance:

• Energy drinks are effective in enhancing alertness (concentration and memory), focus, and reaction time to various stimuli.  They can decrease an athlete’s perception of effort.
• Energy drinks are effective in increasing exercise endurance and improving the quality of a resistance training workout.  This means that the time to fatigue and the volume of activity performed is increased.  However, energy drinks are not effective at increasing power or strength, such as increasing your 1-repetition maximum (a common measure of strength).
• Recent evidence suggests that caffeine may play a role in recovery from a workout and help decrease pain and soreness, but more research is needed to validate these results.
• Recommendation for use: Check with a physician before using caffeine as an ergogenic aid, especially if you have any cardiac risk factors.  Caffeine enters the blood stream within 15-45 minutes and it’s effects last between 2.5 and 7.5 hours.  It is most beneficial to ingest the caffeine between 30 -60 minutes before a workout.  Dosages of caffeine should not exceed 6 mg/kg body weight (2.2 lbs) in those not sensitive to caffeine.  Ergogenic effects have been observed with dosages ranging from 2 to 6 mg/kg body weight.
• Caffeine is a banned stimulant at urinary levels of 12 micrograms/milliliter and over for any athlete competing in National Collegiate Athletic Association or International Olympic Committee events.

With regards to weight loss:

• Energy drinks have been shown to increase fat expenditure and enhance fat utilization.    Caffeine alone has been shown to be effective in enhancing lipolysis (breakdown of fat), fat oxidation (breakdown and use of fat for energy), and reducing glycogen breakdown.  Also, consumption of energy drinks has been shown to increase caloric expenditure during activities.  Other indicators of weight loss such as body mass, body fat, insulin sensitivity, and lipid profiles have been shown to decrease as a result of consuming energy drinks.
• Recommendation for use: Check with a physician before using caffeine as a dietary supplement, especially if you have any cardiac risk factors.  Research has shown that consuming 2 mg of caffeine per kilogram of body weight (2.2 lbs) can increase your resting energy expenditure (the amount of calories you burn at rest).

*All evidence from the February issue of the National Strength and Conditioning Association’s Strength and Conditioning Journal

BUYER BEWARE

As a final word of warning, the Food and Drug Administration (FDA) does not regulate the supplement industry in the same way that they regulate conventional food and drug products.  Under the Dietary Supplement Health and Education Act of 1994, supplement manufacturers are responsible for ensuring the safety of their product.  Manufacturers are not even required to receive FDA approval before producing or selling a product.  They are simply required to label their products in a “truthful manner that is not misleading”.  The FDA is only responsible for taking action against an unsafe supplement after it reaches the market.  Because the FDA is not involved in safety regulations before dietary supplements reach the market there is the possibility that some of these supplements are unsafe.  There is also the possibility of the manufacturer fabricating the ingredients and potential benefits.  If you choose to use dietary supplements of any kind, it is important that you find a company with a good reputation that you can trust.  Proceed with caution! If you are just looking to lose a few pounds, it might be better for you to find other safer alternatives, such as incorporating food that burns fat into your diet.

A Little More About Vitamins

Although there is one exception, vitamin D which can be synthesized from sun exposure, our bodies cannot synthesize vitamins. To maintain adequate levels, all vitamins must be consumed daily from foods and/or supplements. Unlike proteins, carbohydrates or fats, vitamins are not metabolized to build tissues or organs. On the contrary, vitamins act as coenzymes for enzymes so that nutrients such as amino acids and glucose are enzymatically utilized for muscle growth or energy. Once the body is through with the vitamin, it must be filtered out of the system through the liver and then through the kidneys before it is released as waste. Each vitamin or supplement has a unique factor that it can contribute to the body, but the body only requires a very small amount of these external agents. One should take caution when deciding which supplements to take and how much of each to maximize the effects and maintain the safety and health of the kidneys and liver. It is also important to do a little research on the extra vitamins that you are interested in taking to make sure that there are positive benefits to the dollars you are spending.

Most Common Vitamins and Supplements

• Vitamin C
• Calcium
• Iron
• Folic Acid
• Vitamin D
• Vitamin A
• Vitamin E
• Vitamin B12
• Omega 3, Fish Oils (see article on the best fish oil out there)
• Ginko baloba
• Ginseng
• Bee Pollen
• Creatine
• Glucosamine (Not FDA approved)

Other Honorable Mentions

• Protein Shakes
• The ECA Stack

The Good

Many health professionals suggest that you should take some form of a multivitamin to “cover your bases,” if you do not receive all the nutrients you need out of your diet. Obviously, the natural form of the vitamin is the preferred method for consumption by your body, but studies have shown that the average American diet leaves the body in healthy nutrient debt. The key to shopping for multivitamins is looking for one that can be absorbed efficiently, one that dissolves well. It is also a good idea to find a multivitamin that is tailored to your needs. Women should take vitamins specialized for women and make sure to take calcium to prevent osteoporosis. In addition to vitamins, doctors suggest that people should take fatty acids like fish oil, or for vegetarians, flaxseed oil.

The Bad

However, sometimes, too much of a vitamin may be harmful. Dr. Daniel Hyman, a general internist with Cooper University Hospital in Camden said “overloading on iron can cause liver problems and in males it can cause testicular problems.”

Vitamin A can also be toxic in large amounts. Only double the government’s current daily value of supplemental Vitamin A in the form of retinol can increase the risk of birth defects and liver damage. Large doses of Vitamin C can cause gastrointestinal upset, diarrhea and other side effects. Since much of the food we eat is fortified, it is easy to overload on a particular vitamin or mineral if you’re also taking daily multivitamins and other supplements.

The Ugly

Often times, vitamins have little or no effect. A study conducted by the U.S. Preventive Services Task Force revealed that for a healthy adult who regularly eats fruits and vegetables (which also happens to be natural fat burning foods), taking a daily multivitamin or other supplements will not make much of a difference. The body typically excretes excess vitamins especially multivitamins, which are particularly susceptible to being flushed because they aren’t attached to food.

Many of the extra vitamins that you can buy separately provide you with very large doses that tax your filtration systems and end up not being absorbed by your body. When purchasing vitamins, take a look at the recommended daily dose of the vitamin or mineral, then compare that to the serving in each pill. If you are taking 800% of the Vitamin C daily recommended dose, it might not be a good idea to take it everyday.