When it comes to supplements, it's often difficult to decipher which protein powder, Omega-3 oil, multivitamin, etc. to trust. If you've ever felt overwhelmed in the vitamin aisle at Whole Foods, look no further: We asked eight registered dietitians for the pills and powders they use themselves. Consider this the ultimate vitamin aisle grocery list. What Jennifer Aniston Does to Make 48 Look 28 Emma Stone's Personal Trainer Reveals Top Tips For Getting A La La Land Dancer Body What Carrie Underwood Eats in a Day to Look As Fit as She Does Now Is Lea Michele the Next Gwyneth Paltrow? Instagram Fitness Star Proves How Misleading Instagram Can Be With 2 Pictures Taken Minutes Apart Here's How Many Calories a Day Victoria's Secret Model Taylor Hill Eats to Look Like This 5 Editors on Their Favorite Toothpastes Is This New Machine What You Need to Get Your Dream Butt? All the Ways Champagne Is Good for You, Courtesy of Science Everyone's Freaking Out Over the Photo This Instagram Fitness Star Posted in Response to an Insecure Fan
What NOT to do when making your New Year’s resolutionsFor anyone trying to control their weight, sticking to a long-term lifestyle change can be hard at times. We may all wish for a “magic pill” that will solve our problems without the diet, exercise, and vegetables. I hate to report there is no such pill out there yet (or else Oprah would have it). The good news is that there are some vitamins and nutrients that can help ensure you are on the path to weight control success, and may play important role in helping you achieve an ideal weight. Vitamin B12 for Weight Control Vitamin B12 is a water-soluble vitamin that plays several roles in the body including the creation of red blood cells and how well your body uses calories.* It is usually found bound to protein in animal foods such as fish, chicken, and beef. Severe vitamin B12 deficiency, leading to anemia, is generally only found in people who are vegetarian or vegan, and those who have had some type of stomach surgery (such as weight loss surgery).
Some weight loss clinics give patients B12 shots claiming that the vitamin itself causes weight loss. Although this practice is not completely misguided and probably harmless, vitamin B12 via shots or pills will NOT cause weight loss. But vitamin B12 does play a role in how your body uses calories. Vitamin B12 may support energy production by helping the body convert food into energy.* More energy will hopefully result in more exercise and greater motivation which will lead to safe and healthy weight control. Fish Oil for Weight Control Fish Oil (also called omega 3s) has gotten a lot of press lately because of its many benefits. Omega 3 fish oil may contribute to healthy weight management, by helping to promote the metabolism of dietary fat and cholesterol, while also aiding the immune system and protecting nerve and brain cells from oxidative stress and damage.* Fish oil may also assist in joint mobility and flexibility, enhancing exercise performance, endurance and recovery, which may ultimately help us to reach our weight management goals.*
While technically not a vitamin, Dietary Fiber may benefit both weight management. Fiber achieves this in a few different ways: It fills you up and reduces your appetite, leading to fewer calories consumed. A 2001 study performed at Tufts University found that by increasing fiber consumption by 14 grams per day, subjects consumed on average 10% fewer calories, and lost more than 4 pounds over a 4 month period – just by increasing their fiber intake. Subjects who were classified as obese ate as much as 18% fewer calories, and lost nearly 5 1/2 pounds over the same period. The researchers ultimately concluded that subjects following high-fiber, low fat diet lost three times as much weight as subjects who consumed a low-fat diet only. Fiber also helps with weight control by stimulating friendly, healthy, beneficial bacteria in your gut. Sadly, Americans don’t consume nearly as much Fiber as experts suggest we should take. While the Institute of Medicine recommends adult women and men get 25 grams and 38 grams of fiber per day, respectively, the average person consumes around 13 grams of fiber per day.
It’s quite clear from these numbers that our diets alone simply aren’t doing the job. Although there is no magic weight loss “pill”, there are some vitamins and nutrients that may influence your body’s ability to manage weight. When starting any weight program, it is important to maintain a balanced diet and take a daily multivitamin to give your body all the nutrition it needs to function properly. If you are worried about vitamin deficiencies, particularly vitamin B12 deficiency and omega 3 deficiency, ask your doctor for a blood test to identify any potential problem areas before taking high doses of supplements. Posted on May 8, 2012I’m often asked by clients and readers of this column whether they should be taking supplements to help achieve their training goals. My answer is that for general training goals, supplements probably aren't necessary. With a practical training plan and careful diet, you should be able to achieve your targets without reaching for the white plastic bottles in your local health food shop.
It's often a different matter for people training with specific events or goals in mind, however. 'Binge training' is common here: you sign up for a marathon and then realise you only have 12 weeks to train. Suddenly, every spare minute is spent out running, which means your body goes from zero to hero pretty much instantly. In such cases, supplements offer useful health and performance benefits. As a personal trainer, I use a select handful year round and bring in others to help assist with training goals at certain times of year. For me, if there is a clear benefit to be had and no noticeable side effects, supplements are a no-brainer. Below is a list of ten supplements that can support certain training goals. All are freely available on the market, and I've tested them personally to good effect. For the record, I have no affiliation to any supplement companies or brands. 1. L-Glutamine What it does: prevents catabolism Glutamine is the most commonly occurring amino acid in the human body.
It is responsible for transporting nitrogen into your muscles. Glutamine also plays a large role in metabolism, the functioning of your immune system, protein synthesis and energy restoration. During heavy workouts your body’s glutamine levels can become depleted, sometimes taking a week to get back to a normal level. Supplementing glutamine allows you to work out rigorously without running the risk of depleting your natural stores. Who Should Take it? Anyone involved in heavy activity would stand to benefit from the supplementation of Glutamine. Typically though, glutamine is used by those looking to strip fat or who are on a ‘cutting phase’. The goal of weight loss is often accompanied by increased exercise volume and a reduction in caloric intake, so the extra barrier of protection from catabolism that Glutamine provides is warmly welcomed. 2. Whey Protein What it does: increases protein consumption Whey protein shakes are probably the most widely used sports supplement on this list.
They are a clean and simple way to reach your daily protein intake quota. If you come in shy of the amount of protein you need per day (generally 0.7 grams per pound of body weight) you risk falling into catabolism. Protein helps your muscles repair and grow after exercise. Who Should Take It? Anyone with a goal of strength and muscle building is going to need a high protein intake to repair the deliberate muscle tissue damage sustained though training. Whey protein makes it easier to get to your set amount, without having to consume huge amounts of food. 3. Vitamin C What It does: boosts immune function Vitamin C is probably the most widely used single vitamin. It's known as an antioxidant, and is often recommended as a remedy for the common cold. There is even research to suggest that it may have cancer preventing properties due to its ability to aid the body in fighting off malicious cells. The RDA for Vitamin C intake is 40mg per day – although, as with many health guidelines, the numbers suggested only really take into account the amount necessary to avoid health problems relating to a vitamin deficiency.
In the fitness industry we’re far more focused on optimising health. I take vitamin C year round to avoid minor colds and flus, and if I do feel something creeping up on me I’ll take a high dose of 2000-3000mg, which I find often turns the tide in my favour and allows me to avoid getting sick. In my opinion, anyone with a strenuous and active lifestyle should consider supplementing Vitamin C as a general boost to the immune system. 4. Beta Alanine What it does: boosts endurance Beta Alanine is a non essential amino acid responsible for the amount of Carnosine in our muscles. Carnosine is heavily involved in sports performance. It’s a pretty intricate process to go into how exactly Beta Alanine acts in the body, but the upshot is that it creates more Carnosine, which stabilises the PH level of your muscles and in turn translates to a better performing athlete. Beta Alanine is particularly useful for those involved in performance sports like boxing, MMA, hockey, rugby and athletics because it increases aerobic endurance and delays muscular fatigue.
It also offers potential benefits to bodybuilders. 5. Creatine What it does: boosts performance Creatine has a bad reputation, but fundamentally it's a nitrogenous organic acid that occurs naturally in your body. It leads to greater ATP creation in the body, which translates into greater amounts of energy available under strain. For example, an athlete who could squeeze out 5 reps on a given weight without creatine could feasibly expect to get 6 or 7 reps out of the same weight. As long as other things are optimised, it would lead to extra size and strength gains. Anyone looking to perform better at a sport in which high levels of exertion are required, or anyone aiming to gain muscle mass and strength. The drawback to creatine is that it makes your cells retain water, which means you can gain in size without functionally gaining in strength. Personally, I've found the marginal gains I’ve experienced from creatine haven't been worth the effort (and money), but that's just a personal preference.
6. ZMA What it does: increases testosterone production and helps recovery ZMA (Zinc monomethionine and aspartame and Magnesium Aspartate) is used by many bodybuilders and athletes as a recovery aid. Studies suggest it raises testosterone production by up to 30pc. Personally this is my favourite on the list: I find it helps me recover quicker from exercise, sleep better, and increases my libido pretty significantly. Who should take it? In my experience, ZMA has zero side effects so I take the supplement year round. Anyone who is looking for faster recovery can try it – but, as ever, bear in mind that different people react in different ways to any substance. Always start on low doses and avoid the 'pill for every ill' mindset. 7. Spirulina What it does: aids physical well-being Spirulina is a type of algae that grows in tropical and sub tropical environments. It's a very rich source of antioxidants, such as proteins, vitamins, minerals and fatty acids. This makes Sprulina a great thing to include in healthy shakes and smoothies and for many people is one of the core supplements used for overall health and wellness.
Who should take It? Spirulina can benefit everyone, but its antioxidant properties may be particularly useful for those putting themselves through heavy training, either as part of a period of caloric restriction or in preparation for an endurance event in which many hours of gruelling training are required. Spirulina has also been shown to reduce the release of Histamine, which means it could help those suffering from persistent allergies. 8. Glucosamine What it does: supports joints Glucosamine is formed naturally in the body as a combination of glucose and the aforementioned amino acid Glutamine. It repairs cartilage and other tissue. While we form glucosamine naturally, production in our bodies slows as we age. Research suggests that Glucosamine is useful for those suffering with osteoporosis and rheumatoid arthritis. However, as we grow out of our 20s and 30s, it is wise for all of us to start thinking of joint support. Glucosamine is a great choice as a protective barrier for our joints, and is often taken in combination with the supplement MSM.
9. Sesamin What it does: fat loss Sesamin is a lignan found in sesame seeds. As a supplement, it's marketed for its supposed fat loss properties. Sesamin is said to help you lose blubber in two ways: firstly, it helps oxidise fat cells so that it is easier for your body to burn your existing body fat, and secondly it sends signals to the body telling it to store less fat from incoming calories. Sesamin does all of this without the buzzy, heart racing effects of thermogenics such as caffeine. There's a lack of clinical evidence to prove its worth, so you have to treat Sesamin with caution, but I have to say that personally I’ve found it to be the most effective fat loss supplement I’ve used in isolation. On a fat cutting phase I combine Sesamin with CLA and raspberry ketones. Anyone looking to strip their body fat without taking uncomfortable thermogenic fat burners. Sesamin can be used in periods of cutting or dieting to reduce body fat, or all year round to maintain a leaner physique.